Minute 1: A shot at Boston We just received our first Pfizer shot and our upper left arm is in joyful pain right now. Here in Boston, the main vaccination clinic right now is in the Hynes Convention Center, the site of the Boston Marathon Expo every April. We would have rather been walking into a room full of running shoe vendors and energy bar samples yesterday, but we’ll settle for lots of nurses and thousands of vaccines on ice. The only disappointment of the week is that we learned that 2 stamps on our vaccination card will not be enough to clear screening for the Boston Marathon in October 2021. According to Running with Miles, the BAA will likely require 2 pre-race negative tests regardless of a runner’s vaccination status. As with most things during Covid, that’s not perfect, but we can live with it. Of course the BAA’s decision may evolve over time and it’s a good thing for overall public health to get a vaccination as soon as possible. If you don’t have your shots yet, you may want to check out the website Dr. B which maintains a national database of available vaccines, often last-minute appointments before shots expire at the end of the day. For the most part, Covid trend lines are headed in the right direction. As recently as February 26, the 7-day trailing average of daily Covid deaths in America exceeded 2,000. Yesterday, that number had dropped to 858. The improvement reflects the fact that more than 70% of Americans over the age of 65 have received one vaccination shot and 54% of that age group have now received both shots. The number of new cases also dropped dramatically during that time period, but has stubbornly plateaued at around 60,000 per day. We need the younger cohort to stay masked up if we are going to enjoy a fall race season. #ShotFun Minute 2: On-sponsored runner uses Nike shoes to win UK Olympic marathon trials Swiss shoemaker On is one of the hottest brands in the world right now. But things were a little off for the company’s PR machine last week when one of their top athletes, Chris Thompson, unexpectedly won the London Olympic marathon trials. Normally, a victory like that makes the social media intern’s job very easy. Not so this week. It turns out that Thompson doesn’t really like On’s current carbon-plated shoe, so he chose to break out a Sharpie and run in Nike’s Vaporfly Next% shoes instead. That’s kinda like when moms tell their kids to wear clean underwear in case they get in an accident. There’s a low likelihood of being exposed, but if you do, it’s embarrassing. It also reminds us of British tennis star Andy Murray who signed a huge contract with Under Armour, but kept wearing his Adidas shoes because he didn’t really like his new sponsor’s kicks. To their credit, On fessed up fully and explained that “While the prototype of our latest pioneering long-distance running shoe has been in development to give our athletes elevated performance, it has taken our research and development team a little longer than expected to perfect.” We expect that the controversy won’t diminish Thompson’s pride in his remarkable PR and a trip to the Olympics. #PaintItBlack Minute 3: New options for compression recovery boots While Normatec has grabbed most of the headlines in the market for recovery compression boots, we have taken note of a younger company, Speed Hound, that is nipping at Normatec’s heels. They were nice enough to let us demo a pair of their Pro-Performance Recovery boots for the past few weeks and we are impressed. Speed Hound’s compression boots help massage tight muscles and reduce swelling to keep your legs fresh during heavy training weeks. One nice touch is being able to alter the pressure and increase or decrease it mid-session with the touch of a button. The same rule applies for time duration and target, which provided some good flexibility to change our minds mid-session.They gave us a special discount code “SMM6” to share with our readers. If you’d like to try out a pair, they have a 45-day return policy so if you change your mind you can send them back for a full refund. They aren’t paying us for this promotion, but we were impressed so we wanted to share this offer with our readers. You can check out their sponsored athlete roster and the science behind Speed Hound here. #SpeedyRecovery Minute 4: Elite marathoners are in demand We have written several times about the jammed fall calendar for major marathons. While that creates some interesting opportunities for amateurs to run several world majors back to back, race directors are beginning to stress out about attracting world class athletes to their events. Normally those elites can race in the spring, recover and train over the summer, and then race again in the fall. With all races condensed into a small window, however, “The stars of the sport will be a harder get for this year’s Chicago Marathon” among other races. “I’m not going to say it’s not a challenge, but it gives us an opportunity to go a little deeper and find athletes who may have not had a chance in the last year or two and have them here where they may do something memorable,” said Carey Pinkowski, race director of the Chicago Marathon. So even if no one sets a new world record in Chicago this fall, as Brigid Kosgei did by running 2:14 in 2019, we will still see some very fast runners and a full field approaching 50,000 runners according to the Chicago Sun Times. #ShootingForStars Minute 5: Quick Intervals In addition to wearing clean undies, your mom probably also instructed you never to lie and almost never to exaggerate. Apparently, that message didn’t sink in for “5 people who showed why you shouldn’t lie on Strava.” Canadian Running found 5 unfortunate runners who thought they could get away with claiming segment wins and PRs by doctoring their results on Strava. Our sister company, MarathonFoto just uploaded an additional 64,000,000 images of endurance athletes from their archives. Many of the new images are available to download for free. Because they love our readers almost as much as we do, they are also offering a special promotion for the photos that are for sale. Just enter code SMM30 at checkout to slice 30% off your shopping cart tab. The link to more than 200,000,000 MarathonFoto images is here and the newest batch of 64,000,000 images is here. And speaking of sister companies, our Six Minute Mile Professional Edition is on fire. This week’s edition was our best yet with lots of news on shoe releases, new venture capital rounds and the endurance race economy. Unlike Ben & Jerry’s, our finance department hates giving out free samples, but if you insist (politely) just email us and we will send you a few back issues to show you what you’ve been missing. Minute 6: Daily Inspiration Last month's tribute to Dick Hoyt garnered some of the most touching reader responses since we began publishing Six Minute Mile. While reflecting on Dick’s passing, we were reminded how many lives Team Hoyt inspired and how he opened the world of endurance sports for those with disabilities. One reader’s response to our Dick Hoyt story was particularly moving. Sherrine Hayward wrote to us about her son Dayton Hayward, who was born with cerebral palsy. They have a story similar to Rick and Dick: a son looking to overcome his physical limitations and conquer major athletic feats and a parent who would do anything to make sure her son had every opportunity to reach his goals. Sherrine and Dayton have run countless races together and thank the Hoyts not only for inspiration, but also for providing Dayton with his racing wheelchair. Commenting on the Dave McGillivray piece we shared, Sherrine wrote: “I cannot tell you how so many pieces of what was written was written as if I were to write it. It was beautiful. I hope someday Dayton and Rick can meet one another. The Hoyts have been a part of our family for a long time. We love them. Thank you.” One remarkable chapter of Dayton’s story was his first triathlon which he completed with his friend, 13-year-old Eagle Scout Spencer Zimmerman. Grab the Kleenex box and check out their story below.

By: Brian Metzler photo: inov-8 Inov-8 has proven once again that it’s much more than a smallish brand with a lot of trail running cred, but also one of the shoe industry’s relentlessly innovating brands. Last week, the UK-based company launched a new ultra-distance trail shoe called the TrailFly Ultra G 300 Max with the world’s first graphene-enhanced midsole compound called G-fly foam. It’s also worth mentioning that it’s Inov-8’s first real max cushion shoe. Most of its road, trail, CrossFit and obstacle course racing shoes have had a fairly minimal, low-to-the-ground sensation. It’s a huge deal for Inov-8, which also recently announced that founder Wayne Edy is back in the fold, too. Graphene has been reported as the world’s strongest material, but as a nanotechnology it is also one of the thinnest. When Inov-8 included the two-dimensional honeycomb lattice carbon allotrope (say that 10 times fast!) into a foam compound with help of scientists at the University of Manchester, it resulted in 25 percent more energy return and vastly enhanced durability compared to other foams. The shoe also features Adapter-Flex technology — essentially a 10mm decoupling flex groove under the arch — that allows the outsole of the shoe to adapt and react to uneven terrain. Why are these such significant innovations? Ultra-distance trail runners want long-haul comfort, cushion, durability, traction and energy propulsion and it comes at a time when other brands have recently launched shoes with carbon-fiber plates similar to the marathon “super shoes” released in recent years, most notably The North Face Flight VECTIV at $200 and Craft CTM Ultra Carbon at $250. The benefits of the Inov-8 TrailFly Ultra G 300 Max ($190) is that it doesn’t have the same firm sensation as the shoes with carbon plates, but instead a soft, flexible and resilient sensation that tends to be very appreciated deep into a 50- or 100-mile trail running race. The TrailFly Ultra G 300 Max is the latest in a series of innovations from Inov-8, much more than “bits and bobs” but uniquely significant impacts. Three years ago, Inov-8 launched the first trail shoes with graphene-enhanced rubber outsoles and “Graphene Grip” has since been lauded with universal praise. Inov-8’s Terra Ultra G-270 was an award-winner from many shoe-review sites and services. From what we know about the TrailFly Ultra G 300 Max — and talking to wear-testers who have run extensive miles in them — it’s a huge success, even though the shoe is admittedly a little on the heavier side (11.9 oz. men’s size 9 with 30mm/24mm stack heights) for a max-cushion trail runner. (Read the Believe in the Run and RoadTrailRun reviews.) “The new TrailFly Ultra G 300 Max is certainly a different take on the maximal shoe craze and a different take for the company itself,” says Taylor Bodin, a wear-test reviewer for Believe in the Run. “Its new carbon-enhanced G-fly foam leads the way with an incredibly durable, responsive, smooth, and protective ride on trails and smoother surfaces. Unique flex grooves allow for it to be highly adaptable to rough terrain without tipping the canoe. It’s really impressive for such a high-stack shoe.” The running shoe business can be fickle, but it seems to be ready to boom again even if that means more online sales than brick-and-mortar purchases. That trend can actually be a benefit to a small brand like Inov-8 because it has never had the distribution reach of its competitors, especially in the U.S. When small brands have success — especially with innovation — it pushes and energizes bigger brands and the industry in general. Just look at what brands like Hoka, Newton, Vibram, On, Teva and VJ Sport have accomplished over the past 15 years or so. As for the wonder material of Graphene, Inov-8 owns the patent rights for footwear (which was developed in conjunction with the University of Manchester) so it’s not likely any other brand will have anything remotely close to G-fly foam for a while.

By: Brian Metzler In case you missed it, Rock ‘n’ Roll show is heading back to the main stage of an international tour. In an announcement on March 25, Elizabeth O’Brien, Managing Director of North America for The Ironman Group, unveiled the new look, locations and vibe of the freshly renamed Rock ‘n’ Roll Running Series. The series that has been known for lavish finisher medals and infusing live music and entertainment into recreational running races since 1998 will be decidedly different going forward. Whether runners and sponsors will jump on stage remains to be seen, amid the lingering concerns about Covid-19, necessary changes to mass participation events and the pandemic surge in recreational running. But how well the Rock ‘n’ Roll reboot goes could be an indication of some of the trends in the endurance sports industry. If it lives up to its tagline — “Bringing Fun to the Run” — there seems to be miles of opportunity. Like other running events, the series — previously known as the Rock ‘n’ Roll Marathon Series since the early 2000s — was decimated by the Covid-19 pandemic last year. Of the 25 or so events on its U.S./international schedule last year, only a few were held as in-person races. Most took place as virtual events within what became the Humana Rock ‘n’ Roll Virtual Running Club. And like other event groups, the shutdown gave the Tampa-based organization time to evolve and retool the race series, starting with new protocols for a safe return to running events. With the slight but significant change in nomenclature, the revamped Rock ‘n’ Roll tour will restart in September and include 54 total races in 17 cities in the U.S., Mexico, England, Spain and Colombia. Of those tour stops, only 11 are in the U.S., a long way from the high-water mark of about 25 back in 2014. Interestingly, there were only four title sponsors announced (United Airlines, EDP, St. Jude Children’s Research Hospital and Allianz) for six 2021-2022 events and none yet for the signature event in Las Vegas, which was previously moved from the fall to late February. Humana, St. Jude and United are listed as Premier and Technical Partners for the series, while a handful of supplier partners are also listed. The relationship with Brooks, the longtime shoe and apparel sponsor of the series, concluded at the end of 2020. Also of interest, as the new name suggests, the series is getting away from the traditional 26.2-mile marathon distance that helped launch the company with the original event in San Diego in 1998. Of the 17 events, only nine will have marathons — six of those are in the U.S. (San Diego, Savannah, Ga., San Antonio, Texas, Tempe, Ariz., New Orleans, and Nashville). Instead, the events will primarily feature 5Ks, 10Ks and half marathons with a few events also hosting mile races and at least one half-marathon relay on the docket. The name change had been discussed internally since about 2013 (when the series was operated by Competitor Group Inc. in San Diego), about the same time 5K and 10K began to be added to the mix. But two ownership group changes (first to Ironman/Dalian Wanda Group in 2017 and then to Advance Publications in 2020) amid numerous challenges facing the organization and recreational running in general — including a pre-Covid contraction of some big-city road races — led it to the new realities of 2021-2022. The changes at Rock ‘n’ Roll reflect the changes in the recreational running scene since the mid-2010s, when shorter distances gained more participants and the marathon began to wane in popularity. Not only are there more participants opting for shorter races, but also the demographics of recreational running reflect a majority of women, more people of color and also younger participants. To the organization’s credit, its marketing efforts have already reflected that. The first event stop on the 2021-22 Rock ‘n’ Roll schedule is Virginia Beach, Va., on Sept. 4-5, which will include a mile race, 5K and half marathon. Additional events in Madrid, Spain (Sept. 26), San Jose, Calif. (Oct. 2-3), San Diego (Oct. 23-24), Liverpool, England (Oct. 23-24), Savannah, Ga. (Nov. 6-7), Washington D.C. (Nov. 13) and San Antonio (Dec 4-5) round out the year. Rock ‘n’ Roll events in Tempe, Ariz., (Jan. 15-16), New Orleans (Feb. 5-6) and Las Vegas (Feb. 26-27) are on the calendar for 2022, while dates for events in Nashville, Tenn., Seattle, Medellin, Colombia, and Oaxaca, Cancun and Mexico City have yet to be announced. Early registration is open for the first several U.S. events and prices are reasonable ($89 for marathons, $69-$79 for half marathons, $45 for 10Ks and $35 for 5Ks) and there’s an opportunity to raise $500 for charity partner (St. Jude). However, longtime mainstays of the previous Rock ‘n’ Roll lineup in Chicago, Philadelphia and Denver are no longer listed on the calendar, nor are races that had been previously announced for Santiago, Chile, and Lima, Peru, and several cities in China. (And needless to say, the long-defunct professional division that had been managed for years by series co-founder Tracy Sundlun, does not appear to be part of the deal, either.) With well-established road races and popular Marathon Majors events planning for smaller participant fields and many changes this year, the road ahead won’t be easy. But with an apparent boom in running since the Covid-19 shutdown, the potential upside is huge. Part of that upside will likely come from the continuation of the virtual running series that was launched last April and continues through the Humana Rock ‘n’ roll Virtual Running Club. Although hard-core runners have perhaps endured “virtual running fatigue” and are eager to get back to in-person running, most race directors seem to think that a virtual component will remain part of their events forever more. The first Rock ‘n’ Roll Running Series Flash Challenge (a virtual 5K announced with the press release last week) drew 2,452 participants and 1,892 finishers. “The rebrand and launch of the Rock ‘n’ Roll Running Series reflects both our pioneering of world-class running experiences and the company’s vibrant future,” O’Brien said in a release. “Running doesn’t need to be daunting or intimidating and we want to show how easy, and fun it can be to take your first step towards a finish line. We look forward to continuing to support participants across the globe to reach their goals, from the moment they consider a race all the way through the finish line celebration.”

Minute 1: Running 2 marathons simultaneously In the infamous Seinfeld episode explaining the social faux pas of double dipping a chip into a bowl of dip, George Costanza said: “You dip the way you wanna dip. I’ll dip the way I wanna dip.” For runners looking to double dip at major marathons this October, they could enjoy one of two double dipping flavors. Due to a Covid scheduling anomaly, the Chicago Marathon will be held on Sunday, October 10, and the Boston Marathon will be held on Monday, October 11. That means an ambitious runner could run Chicago on Sunday, Uber to O’Hare, and then run Boston on Monday. Granted your legs wouldn’t feel great getting off the flight in Boston, but we are already hearing about some hard core folks will try it. If you’re not quite that ambitious, there is another quirky option. The BAA announced today that registration is now open for the Virtual 125th Boston Marathon that will be held October 8 - October 10, 2021. Participants may run 26.2 miles at any location during the race window and will then submit their finish times through the BAA Athletes' Village to earn a medal. That means if you run Chicago in person, you could also get credit for running the virtual Boston Marathon since you would have completed a marathon during the required window. Presto -- barroom bragging rights for a lifetime. The BAA has ambitious goals for the virtual race, with a maximum field size of 70,000, so slots should be open for a while there. Chicago still has charity bibs available for their in-person marathon and you can explore options here. If you have your heart set on the real deal double dip, registration for the in-person Boston Marathon will open on Tuesday, April 20 at 10:00 a.m. EDT. The registration window will remain open until 5:00 p.m. EDT on April 23. And remember, because the BAA ranks applications by qualifying times, there is no need to make a mad rush to their site as soon as it goes live on April 20. They will collect all of the applications and then sort by qualifying time and age group. Complete info on Boston qualifying times is here. #WWGCD Minute 2: If you really want to get serious about your workouts In general, CrossFit scares us. Every single one of our friends past the age of 30 who dive into it get hurt at some point. Yes, we understand that it’s usually pilot error to blame and that runners get hurt just as often, but the stakes seem a little higher when you are cleaning and jerking heavy barbells like an East German weightlifter of the 70s. (See “The Rise and Fall of Gerd Bonk, the World Champion of Doping.”) Having established our wimpiness, we would quickly add that many CrossFit workouts skip the heavy iron and instead serve up a healthy main course of running, with some tasty side dishes of body weight exercises. For example, we have tackled the iconic Murph before which begins and ends with a 1-mile run. There is also a lot for runners to love in this collection of workouts that have no weights or light weights required: “10 Highly Effective Running Workouts for CrossFit Athletes.” If you want a really simple body weight workout that doesn’t include running, check out “The 400-Rep Bodyweight CrossFit Workout That Will Turbo Charge Your Metabolism.” Although not a CrossFit workout, runners preparing for the long declines of the Boston course may want to read: “This ‘Legs of Steel’ Workout Will Make You a Faster Downhill Runner.” #Don’tWeight GIVE 'EM HELL Sponsored ContentOn April 24, walk or run 4.2 miles to support the veterans carrying on Pat Tillman’s legacy. Register this week and you’ll be entered to win a Peloton bike and other amazing prizes! Sign up by April 1 to ensure delivery of your race tee by race day.Register Today! Minute 3: Will we ever go back to the office? There is good news for those of us who enjoy the current Zoom fashion standard of business attire above the waist and sweats below it. Working from home means more time with family and pets, and -- with our non-existent commutes -- more time to sneak in workouts throughout the day. But for every yin there is a yang, and the landlords of big office buildings don’t share in the joy of more flexible work arrangements. As the New York Times reports: “Remote work is here to stay, and big cities may never be the same.” In the U.S. there is about 11 billion square feet of total office space that’s worth about $2.5 trillion. In New York City alone right now, there is more than 450,000,000 square feet of office space available. That equates to a 10’ x 10’ office for more than 4,000,000 people. The Washington Post reports that “The hybrid office is here to stay. The shift could be more disruptive than the move to all-remote work.” Our personal preference is for a comfortable hybrid model to emerge where we enjoy the convenience of working from home while still connecting face-to-face with colleagues and clients. #WFH Minute 4: Which foods to buy and which to leave on the market shelves An old adage says that you should never go grocery shopping while hungry. On top of that, we would add: never hit the supermarket right after a workout. When your stomach is getting hangry and your subconscious is telling you that you’ve earned the Ben & Jerry’s, you probably won’t make the best nutritional decisions about how to fill your shopping cart. As a helpful reminder, we are sharing a few stories that crossed our desk this week offering practical advice on the topic. While we await a return to the SMM corporate office where we will eat 1 or 2 meals per day, U.S. News offers us: “10 Healthy Staples You Should Always Have in Your House.” If you pair that shopping list with “9 Foods That Make The Mediterranean Diet Easy,” you will find lots of agreement on filling the fridge and pantry with things like quinoa, salmon, tuna, sardines, olive oil and nuts. As for what to avoid while shopping, check out “6 Things Nutrition Experts Say to Always Buy & 4 Things to Leave Off Your List” from the children’s nutrition site RedTri. The no-nos on the list include sugary drinks and meats that are not organic or grass-fed. We also like this new story: “I’m a Gastroenterologist, and This Is What Happens When You Cut Added Sugar.” The short answer is that good things happen to your gut health when you avoid refined sugars that cause inflammation and mess with the healthy bacteria in your gut. While these recommendations don’t necessarily fit into our shopping cart theme, we couldn’t resist sharing this story from Well + Good: “Fuel Up for the Day With These 8 Bean Breakfast Recipes Full of Protein and Fiber.” Thumbs up for the garlicky white bean avocado toast. #MakingItFitInYourCart Minute 5: Quick Intervals A couple of older guys got mighty feisty on the trails of Washington state when a 69-year-old hiker was arrested for pulling a switchblade on a 66-year-old mountain biker. Apparently the mountain biker was headed uphill when he asked a group of downhill hikers to yield so that he could pass without unclipping from his pedals. Showing that not everyone mellows with age and that outdoor beauty doesn’t lower everyone’s blood pressure, the request to make room was not well-received. Details are here: “Hiker stabs mountain biker during altercation over 'right-of-way' on trail.” Shining a ray of hope into the lives of middle-aged weekend warriors everywhere, the winner of the men’s British Olympic Marathon Trials last Friday was 39-year-old Chris Thompson, the father of a newborn and the hard-luck survivor of countless injuries. No one seemed more awestruck by the moment than Thompson himself. “I’m 39. This doesn’t happen! This doesn’t happen!” The emotional video of his 2:10 finish is here and his post-race reaction is here. Tomorrow’s issue of Six Minute Mile Professional Edition will be our best yet. We have added a new feature called “Cool Down” in which we highlight the most important stories of the past week -- the ones you really need to know to be an industry insider. You will also find important financial news on the endurance and fitness industry along with updates on upcoming gear releases and a new feature story from award-winning author Brian Metzler. As a friend, we recommend that you sign up now so you don’t risk profound professional and personal embarrassment when your work colleagues and training buddies are discussing the latest issue and planning to get their SMM Pro tattoos together. To be clear, you should not feel pressured to get the tattoo, but a Six Minute Mile t-shirt is basically a dress code requirement in some circles. Going without one would be like dudes walking into a Boulder coffee shop without a trucker cap or suburban moms power walking without yoga pants. Minute 6: Daily Inspiration We are honored to be working with the Pat Tillman Foundation’s annual running event, Pat’s Run. Most people are familiar with the basics of Tillman's story -- a smart, charismatic NFL star exchanged his football jersey for a U.S. Army Ranger uniform after September 11, 2001. Although Tillman died in combat in Afghanistan in 2004, his family was determined to continue his mission through the Pat Tillman Foundation. The lesser-known part of Tillman’s story is that his organization has been wildly successful in empowering military service members, veterans and spouses as the next generation of leaders committed to serving the greater good. They have raised more than $20,000,000 over the years, much of that money coming from Pat’s Run. The success stories of the scholarship recipients are remarkable, like LaChiana Hamilton who overcame tremendous adversity to thrive as an Army officer. When her son was born with a serious heart condition, she decided to switch gears and used a Tillman scholarship to help pay for a doctorate nursing program so that she could help serve children like her son. We are also moved by the story of Jonny Kim, a former Navy SEAL whose Tillman scholarship helped him through medical school. With his M.D. in hand, Kim returned to military service to apply his medical training to those in harm’s way. An accomplished swimmer in his younger days, Kim was able to overcome unthinkable childhood tragedy to persevere and prosper. His life story as described in the short video below is inspiring to anyone hoping to make the world a better place. Please consider signing up for the 4.2K virtual Pat’s Run to help further their cause.

Minute 1: Taking time off from running can be a good thing Most avid runners would rather listen to a Justin Bieber playlist on repeat for a month than take a prolonged break from training. But just like a little bit of Bieber can be a good thing (c’mon do you really hate “Sorry” that much?), a short break can help your physical and your mental stamina in the long run. As we documented recently, research shows that experienced runners can take a break of up to 8 weeks without their fitness level taking a big hit. Now there’s even more encouraging news. Running coach David Roche says taking a break from running can lead to improved performance. In “Why Downtime May Lead To Breakthroughs,” Roche writes that every athlete he has coached has followed a layoff with their best performance. Whether the layoff is due to injury, illness, pregnancy or a mental health break, taking time off, he says, is not a failure. “Breaks can lead to exponential growth processes that reset what you could have never thought possible before the layoff,” he writes at Trail Runner. Roche cites research in the Journal of Strength and Conditioning Research that shows that endurance performance can be maintained for up to 15 weeks on as little as 2 training sessions per week, or when volume is reduced by as much as 66%. Similar findings apply to strength training as well. If you are returning from a long layoff, VeryWellFit recommends easing backing into your routine and offers tips for how to do this with “10 Spring Training Tips for Athletes.” Also check out “How To Start Running Again After A Long Break,” or this “Guide To Return To Running After Injury.” We also like these “6 Steps to Return to Running After Injury” from The Mother Runners. #BreaktimeBreakthrough Minute 2: Trail running continues to grow in popularity Flagstaff, Ariz. has long been a popular training destination for distance runners due to the lure of high altitude. A few hours away in Tucson, which is surrounded by the beautiful Mesquite Canyon and White Tank Mountains, runners have been flocking to the trails during the pandemic, which has led to a high demand for in-person trail racing. After a recent live trail-running event, the Tucson Sentinel reported that in-person trail races are on the rise in Arizona and beyond. “I think people are getting a bit more comfortable, and seeing how being outdoors and spread out, it can be done safely,” says Jamil Coury, owner of Aravaipa Running, an outdoor training group that has been organizing in-person trail runs since August. With running on the rise across the board because of Covid, the pandemic has had a positive impact on trail running, with 3/4ths of respondents in one survey saying they have been seeking out new trails. If you’ve been sticking mainly to the track and roads, Canadian Trail Running Magazine recommends venturing off road to mix things up. It offers “5 reasons it’s time to give trail running a try.” If you’re wondering whether nutrition differs for trail running, I Run Far has some good tips with “Fuel Up: And Introduction to Fueling for Trail Running.” For more help, check out Fleet Feet’s “5 Trail Running Workouts to Tackle This Spring.” And the American Trail Running Association is always a great source with its weekly “How to train for trail running” tips. If you’re looking for a trail race near you that doesn’t involve 100 miles of black toe nails, check out Spartan’s trail race series. No, these events are not going to impress an ultrarunning purist, but Spartan gets high marks for producing fun trail events with no obstacles, with distances starting at 10K and working up from there. #LightTrail Minute 3: These foods and vitamins can boost your immune system While research shows that moderate running and exercise can boost your immune system, there are also studies that say intense training can sometimes have a negative effect on your immune system, making you more susceptible to colds and viruses. VeryWellFit recently examined the difference between the impact of moderate and intense exercise in “Can Too Much Exercise Decrease Your Immunity?” If you’re getting a sniffle, health and fitness experts recommend avoiding over-training, getting plenty of sleep, and eating a healthy diet. One of the best ways to strengthen your immune system through diet is by getting plenty of Vitamin C from foods like garlic, bell peppers and, of course, a healthy portion of fruits and vegetables. The Run Society recently published its list of “5 Vegetables To Eat For A Strong Immune System.” According to the National Institutes of Health, men need 90 milligrams of Vitamin C per day, while women require 75 milligrams. LIVESTRONG examines the importance of Vitamin C and offers “24 Foods High in Vitamin C for a Healthy Immune System.” LIVESTRONG also includes foods that are rich in Vitamin C and other vitamins on its list of “19 Foods That Can Improve Your Mood.” For more information on how to protect your immune system with exercise, check out “How To Boost Your Immune System Through Running.” #ImmuneShot Minute 4: Author finds humor in running by poking fun at himself Ultrarunner and author Brendan Leonard wrote a book called “I Hate Running And You Can Too.” His mock hatred hasn’t scared him much, however, as he once ran 52 marathon-length distances in 52 days. Leonard’s hilarious look at the sport of running has drawn rave reviews for its “laugh-out-loud advice” that includes “7 truths every runner will recognize.” Leonard has followed up his book success with a new list of “26 Useful Facts About Running.” His “semi-rad nonexhaustive list” offers another tongue-in-cheek look at the sport and features some gems like “one hundred percent of the participants in the first marathon died upon completing the event.” Part of Leonard’s schtick is to poke fun at himself and other ultrarunners. Running is only one component of ultrarunning, he says. The others include “hallucinating, being sad, losing toenails, bleeding, despair, blisters, talking nonsensically, shuffling, and socializing with nice people who live in the forest next to folding tables displaying snack foods.” Perhaps his best observation for our times is that “If you’ve been running regularly but would like to find someone to tell you that you’re doing it wrong, you can find them on the internet.” If you’re in the mood for more running satire, check out this piece from The Onion last week: “Marathon Runner Collapses A Little Early To Be Compassionately Helped Across Finish Line.” For more nerdy running humor, check out these “17 Funniest Running Memes.” #LaughTrack Minute 5: Quick Intervals You’ve had your morning coffee, you’re well hydrated, and you’re ready to start your first marathon in over a year. And then, less than a mile in, you suddenly have to pee. You went to the bathroom before you left home, and again right before the race, yet here it comes, that irritating pressure on your bladder signaling you will soon need to duck into the woods or find a porta-potty. Why do you have to pee every time you start a race or run? Run To The Finish recently examined this annoying issue in “Peeing While Running | Causes and Solutions.” As spring finally arrives in the northern half of the country, concerns change from keeping warm enough to keeping dry enough. That applies not only to April showers, but also increased temperatures that cause us to sweat -- really sweat -- for the first time in months. Whether that applies to you or whether you’re “asking for a friend,” Runner Click seemingly just published a piece on the topic: “Why Do I Sweat So Much When I Run?” RC examines why some people perspire more than others, how to determine how much you sweat, and what to do about it. It also has some encouraging advice for the drenched shirt crowd: “Honestly, being an excessive sweater is more likely to damage your self-esteem than your body.” As we documented above, getting back into a routine after a long layoff can be challenging. Personal trainer Anthony Crouchelli has a good tip for getting back in rhythm by synching your steps to a music playlist organized by BPM (beats per minute). In a recent Tik Tok video, Crouchelli recommends checking your steps per minute on your fitness tracker, and then finding songs or a playlist that matches your cadence, allowing you to maintain your pace by running to the beat of the music. Other personal trainers say the exercise could also boost your performance and help you avoid burnout and injuries. Bustle.com says “This Running Hack Will Totally Change The Way You Work Out.” Minute 6: Daily Inspiration With the Tokyo Olympics just 4 months away and spring track season about to kick into high gear, it seems like a good time to remember the GOAT in Olympic track and field. Usain Bolt holds the world record in the 100M and 200M. An 8-time gold medalist, he is the only sprinter ever to win the 100 and 200 in 3 straight Olympics (2008, 2012, 2016). Just watching Bolt run should be motivation enough for any athlete, but MisterFilOfficial is reminding runners that Bolt was once a beginner too and started his amazing journey “with one step, one mile.” Check out their inspiring motivational video on the world’s fastest man.

Minute 1: Nutrition tips for reaching your personal best It was hard to get too stoked about posting a fast time in a virtual race last year. No crowds, no hype, and no Insta-worthy finish line photos with your arms in the air and a PR displayed on the clock. As the 2021 race calendar begins to fill with live races again, anxious runners are ramping up training and dreaming new dreams of personal bests. Right on time, Canadian Running is offering some help with “8 tips for running a PB in your next race.” Its number 1 tip is to “nail your nutrition.” The story emphasizes the importance of having a nutrition plan that includes both pre-race meals and mid-race snacks like gels and bars, and testing your plan before the race. Numerous health and fitness sites offer nutrition advice for boosting your speed and stamina, like Runtastic’s “Runner’s Diet - The 9 Best Foods For Runners.” The Cleveland Clinic explains “How to Prepare for a Marathon & What to Eat” and Training Peaks has this “Complete Guide to Proper Marathon Nutrition.” While most lists include standard options like bananas, oats, carbs and peanut butter, Active.com offers a menu of “10 Superfoods for Endurance Athletes.” For in-race fuel, check out this list of drinks and energy boosters in “17 Surprising Mid-Run Snacks to Improve Your Marathon.” It’s also important to make sure you refuel properly after a long run. Healthline has some tips in “The 15 Best Foods to Eat After Running.” For more depth on the subject -- and good entertainment on your next long run -- check out our podcast interview with Nancy Clark, one of the most respected nutritionists in endurance sports. #SufferingFuels Minute 2: Should you dial back strength training before your big race? Running coaches for years have instructed their athletes to cut back on speed workouts and high-volume training a few days before a big race. Fearing a loss in strength, however, many of those coaches advised runners to keep hitting the weights or risk a sharp drop-off in overall power. The fear has been that athletes quickly lose the benefits of those intense workouts when they stop doing them. A new study, however, contradicts that conventional wisdom, as reported this week in Triathlete magazine. The story’s subheadline says it all: “Runners who stopped their strength training retained the benefits for four weeks, and got faster.” What’s not to love? The most surprising aspect of the research is that runners not only maintained gains in running economy but also showed improved performance in 3,000-meter time trials. A word of caution here: although the study was credible, the sample size was small. In a related post, Trail Runner magazine suggests that triple-digit or high-volume training weeks are not always a prerequisite for long-distance success. In “How to Run Well Off Low Mileage,” The story includes advice from 3 successful trail runners who have succeeded with low-volume training. For more on the best strength-training programs for runners, check out Fleet Feet’s “Strength Training for Runners” or StrengthRunning.com’s “The Best Strength Exercises for Runners.” For trail runners, check out “How To Build Strength to Improve Your Trail Running.” #NumbersInStrength Minute 3: Barkley Marathon victorious The Barkley won again. Not a single participant among the field of accomplished ultrarunners could finish the grueling 100-mile race last week at Frozen Head State Park in Wartburg, Tenn. One of the toughest endurance races in the world, the 2021 Barkley Marathons ended a day early with no runner completing the race for the third straight year. The Sportsman called it “The 100-Mile Race That Broke All Of Its runners.” Only 15 participants have finished the race through the Tennessee mountains in the 35-year history of the event. This year’s event was even too much for ultrarunning icon Courtney Dauwalter, who was attempting to become the first woman to finish the race. Dauwalter may not have conquered the course, but she was still smiling on Instagram after the event. Check out more on Dauwalter’s 100-mile ultrarunning adventures from our SMM podcast with her last year. Despite its tiny size, the Barkley is so quirky and so difficult, that it even has its own documentary. Check out the trailer here. #TenneseeRisky Credit Union Cherry Blossom Virtual Run Entries Open sponsored content Run or walk virtually in the Credit Union Cherry Blossom Virtual Run. Traditionally known worldwide as the “Runner’s Rite of Spring” in Washington, DC, the event is oversold every year. Not so in 2021! Runners are invited to experience peak blossoms in their own communities by participating in the Virtual Edition, March 20 through April 11, 2021. Register between March 20 and April 9. Since there is no size limit, there is no lottery for the Virtual Run. There are no time limits either. All entrants get in and receive a t-shirt and a medal plus a chance to pin your own cherry blossom on a virtual cherry tree. Run or walk either the Ten Mile Run or 5K Run-Walk. Dogs run or walk for free. Post your results and photos and win prizes. Learn More Minute 4: How to maintain your thru-hike fitness If you’ve daydreamed of hiking the Appalachian Trail or the Pacific Crest Trail, it’s hard to imagine a positive experience without properly training for a thru-hike. Only 1 in 4 hikers actually complete the 2,190-mile Appalachian Trail, and according to the Appalachian Trail Conservancy, the most common reason they don’t make it is injuries. Proper training can help you avoid the types of injuries that can derail your adventure. If you make it, a long thru-hike could leave you in the best shape of your life. As one recent story explained: “These Benefits of Hiking Will Make You Want to Hit the Trails.” Completing a long hike raises an interesting question, though. How do you maintain that fitness level after you complete a thru-hike? Outside examines this issue and offers some training tips in “How to Build and Maintain Thru-Hiking Fitness.” Outside recommends starting with steady cardio exercises, adding resistance training, and gradually increasing the difficulty of your hikes. It’s also a good idea to get in some trail runs. Advnture.com has some great advice for this in its latest “Trail running essentials: everything you need before you start your run.” For more on how to prepare for your hike, also check out these fitness tips from The Hiking Life. #HikeSchool Minute 5: Quick Intervals One of the few benefits of the pandemic is that traffic in U.S. cities like New York, Portland and Houston has declined as much as 66% in 2020. Fewer cars on the road meant 30% fewer collisions according to a new detailed report called the INRIX 2020 Global Traffic Scorecard. There is dark side to the trend, however, as more cyclists took to the roads in 2020. Unfortunately, fatal accidents did not decline as much as vehicle/vehicle collisions. Outside has been maintaining a comprehensive database that shows bike accidents by type and location. Former NBA player Shawn Bradley was recently paralyzed in a cycling accident when he was hit by a car near his home in Utah. As bicycle traffic has increased, it’s important for both drivers and cyclists to check out resources like the National Highway Traffic Safety Administration’s tips for bicycle safety. Most runners would rather run up the steepest pitch of Mount Washington or Pike’s Peak in freezing rain than climb on an elliptical machine. The exercise machine that more closely mimics skiing than running is typically reserved for injured runners. Running coach Cory Smith says, however, that the elliptical can improve a runner’s fitness and performance. He explains why in “The Best Elliptical Workout For Runners: Rolling Hill Simulator.” Bad news from our shameless self promotion desk -- 2 of our top editors badly strained their shoulders while patting themselves on the back for the successful launch of our Six Minute Mile Professional Edition. Interestingly, the orthopedic surgeon who examined them said that it will cost about $6 per month for proper physical therapy. What a happy coincidence. That is exactly the cost of a subscription to the fastest-growing industry trade journal in endurance sports. That means that you can not only get critical news and financial data on the most important companies in our industry, but you can also save 1 of our employees the embarrassment of attempting 1-armed pushups for the rest of their lives. All kidding aside, in tomorrow’s issue we break a story about shoe delays caused by shipping problems along the Asia to U.S. routes. We also launch a new feature that lists the top 10 stories that you really can’t afford to miss from the past week. Minute 6: Daily Inspiration Ultrarunner Dave Mackey is a master at running across the Grand Canyon and back. In 2007, he crossed the South and North rim in 6 hours, 59 minutes to become the first runner to break the 7-hour mark. Eight years later, life changed dramatically for the 2-time North American Ultraruner of the Year. Mackey, 51, suffered a horrific injury while trail running near his home in Boulder, CO. The severe injury, caused by a tumble down a cliff and a large rock falling on him, led to Mackey having his left leg amputated below the knee. He returned to endurance running with a prosthetic leg, however, and on March 11 completed the Grand Canyon Rim-to-Rim challenge again. Our friend Brian Metzler recently documented Mackey’s amazing journey for Advture.com. For more on his remarkable comeback check out the video below.

By: Brian Metzler As if the craziness of the past year hasn’t been enough for the running industry, a major shipping delay has slowed delivery for numerous running shoe and apparel manufacturers as they’ve tried to get their Spring 2021 gear into retail distribution across the U.S. The shipping delay and lingering lag due to Covid-19 restrictions and Chinese New Year have been unprecedented for the running industry. Literally, thousands of pairs of new shoes have been sitting on boats at sea within a few miles of Los Angeles for weeks and others have been slow to leave factories from many Asian countries. That delay hasn’t yet been a disaster for brands or for many smaller, independently-owned shops that are still trying to sell lingering 2020 inventory, although it has resulted in a lack of fill-in availability because quantities on some models have been limited. Since mid-January, the ports of Los Angeles and Long Beach have been experiencing historic congestion. At one point in early February there were 62 fully-loaded container ships anchored in the bay waiting to unload, which meant the new products of many running brands — including Hoka, Saucony, Puma, Nike, ASICS, Altra, New Balance and Skechers — were held in shipping limbo. That’s one of the reasons most brands have been slightly late or even very late to deliver certain products to stores this spring. There was already a lag from the slowdown due to new health and safety precautions brought about by the pandemic and Chinese New Year, which fell on February 12 this year. Typically a weeklong celebration, this year’s Chinese New Year reportedly resulted in longer production line shutdowns, a greater disruption in the component supply chain and greater turnover and lower productivity at many factories. That all comes at a time when American consumer spending caused by the Covid-19 stay-at-home shutdown led to a huge boom in trans-Pacific shipping that started in the fourth quarter of 2020. That was partially a factor of more goods being purchased online than ever before. The ports of Oakland, Seattle-Tacoma and Port of Lazaro Cardenas in Mexico were accepting diverted ships, but also suffered from congestion, according to shipping industry news reports. Some brands had to then retrieve partial shipments from different ports and get them to their warehouses, along with some product that was fast-tracked via air at a much more expensive rate. Container volumes hit a limit in late January, forcing carriers to cancel (or “blank”) sailings, thus further slowing the shipments from Asian manufacturing hubs. Making matters worse for U.S. exports, many ships returned to Asia empty to speed the process of returning with more imports, meaning U.S.-made goods were slow to reach overseas ports. "At the worst we were three or four weeks late with some models in late January and early February," one industry insider at a major running shoe brand said on the condition of anonymity. "Our teams have added an extra seven to ten transit days into the process. The ports are still bad, and have heard it won’t subside until May/June. With longshoreman-related issues as ports try to add automation, we hear it is likely to get worse again in August/September as holiday shipping increases." Further complicating matters is that there have been a few tanker accidents that have sent containers — some of them loaded with new running shoes — overboard into the sea. In late January, more than 700 containers — known as twenty-foot equivalent units (TEUs) — fell overboard while sailing from the eastern Chinese city of Xiamen, to Los Angeles, while a separate accident resulted in several hundred more containers falling into the sea in mid-February. Reports have said that Puma and Adidas were among the running brands that lost thousands of pairs of shoes in those accidents. The good news is that there is huge consumer demand and many signs the economy — and specifically the running industry — will continue to surge into 2021. The Port of Los Angeles set a February record — 799,315 TEUs unloaded, a 47 percent year-over-year jump and the most for the second month of the calendar year in the gateway’s 114-year history. Fortunately, the congestion was starting to dissipate as of mid-March. The number of container ships at anchor in San Pedro Bay has dropped by more than half at the ports of Los Angeles and Long Beach on February 1. Shoe delivery will likely remain slow, but the increased consumer demand of a continuing running boom should be a good thing all around, especially if small running shops can safely reengage local customers with brick-and-mortar shopping.

Minute 1: Why your arm swing might be wrong, and how to change it For a species that is Born to Run, it is surprising that so many athletes have poor running form. If our ancestors evolved and survived by running after their prey, you would think we’d be hard-wired to run efficiently. Not so. The same athlete who spends years perfecting a golf swing or ski turn often ignores technique training for their running. Wiser runners pay attention to footstrike, core, posture and cadence in order to run more quickly and efficiently. But even many of those folks ignore one of the most overlooked aspects of running form -- arm swing. Conventional wisdom says you should bend your elbows 90 degrees and swing your arms straight from front to back. CompleteEnduranceRunning.com explains this common running form well in “4 Ways To Improve Your Arm Swing. Running technique expert Jae Gruenke is challenging that theory, however, and argues that this common arm motion can hamper your speed and performance. At BalancedRunner.com, Gruenke says you should “Keep Your Hands Close to Your Heart.” Gruenke, who has worked with dozens of elite and non-elite athletes, explains that “The movements of your arms have a powerful effect on your footstrike, the action of your legs, and your ability to lean forward when you run, and if you’ve been struggling to do any of those you’ll get more benefit from changing your arm swing than from anything you intentionally try to do with your feet or legs.” She recommends keeping your hands close to your body with your elbows sticking out as much as necessary, depending on your body proportions, with your hands moving diagonally from your chest to your sides. Canadian Running Magazine examines Gruenke’s technique more closely in “A runner’s guide to proper arm swing.” There are many different theories on upper-body motion, but most agree that your arm swing is critical, as MapMyRun points out in, “How Arm Swing Affects Running Efficiency.” best course of action.” For more on the subject and some tips for figuring out your best arm swing motion, check out “Running form: Proper arm swing and 5 ways to improve it.” #SwingOfTheRoad Minute 2: How banana peel tea can help with anti-aging We’ve all done it. While out on a trail, we finish munching on a banana and instead of finding a garbage can, we just toss the peel into the woods, thinking it will just decompose, adding healthy nutrients to the soil and environment. This may or may not be good, as sites like TreeHugger.com argue in “Don’t Toss Apple Cores and Banana Peels on the Ground.” There is another option, though: Tuck that banana peel into your pocket or pack, take it home, and brew banana peel tea. Along with a banana’s many nutritional values — potassium, vitamin A, vitamin C, calcium, iron, amino acids and antioxidants — the peel has additional vitamins and nutrients that have valuable anti-aging benefits. Dermatologist Dr. Mamina Turegano recently shared the strange brew on her Tik Tok page and explained how banana peel tea has helped her mother combat signs of aging and “look and feel amazing” at age 72. Though some people brew the tea with only the banana, Turegano says using the whole fruit has even more benefits because of the peel’s additional vitamins, potassium, amino acids and antioxidants. ForWomenFirst.com recently touted the benefits of Turegano’s creation in “Banana Peel Tea Can Help Heart Health, Soothe Bloating, and Ease Stress.” While green tea is a much more popular brew for its numerous health benefits, medical experts also recommend banana tea, with some suggesting it for improved sleep. WellAndGood.com backs this advice with “Sorry Chamomile, but Banana Peel Tea Is The Brew You Should Sip Before Bed.” For more on the overall nutritional value of one of nature’s most popular fruits, check out “6 Good Reasons to Eat a Banana Today.” #TeaShot Minute 3: Big news for On Running Few professional athletes have been more closely associated with a shoe and apparel brand than tennis great Roger Federer, who has been wearing Nike clothes and shoes since he was 15 years old. That changed last week, though, as Federer said goodbye to Nike and debuted his own On Running brand in the ATP Qatar Open. Federer, the former world No. 1 who has won a record 20 Grand Slam titles, departed Nike in 2018 to become co-owner of On Running, the Swiss brand that has been gaining popularity in the running world and is sure to gain ground in tennis as well now that Federer has helped design and launch The Roger Pro. On Running was founded by Swiss duathlon athlete Olivier Bernhard and has seen the brand raise its profile as a “sleeper choice” for runners. Bernhard’s roots in the Swiss Alps are legit and he still uses those mountains as his R&D lab. On Running continues to make inroads and plans to unveil a new recyclable sneaker subscription service later this year. It will be interesting to see what kind of impact Federer's marketing prowess can bring to the up-and-coming brand. #GameOn Minute 4: How self-efficacy can become your new ‘running superpower’ To Jason Fitzgerald, running is an “intensely mental sport.” According to the popular USA Track & Field coach and creator of StrengthRunning.com, the barriers to achieving your running goals are often “mental roadblocks.” Fitzgerald explains his theory in “Breaking Mental Barriers: How to Run Dramatically Faster.” Many of his disappointing race performances, he says, “were failures of the mind, not the body.” What even the fastest and most accomplished runners sometimes lack is not only mental strength, but also self-efficacy, or the belief in your ability to accomplish a task or reach a goal. IRunFar.com calls self-efficacy your “running superpower,” and examined the issue this week in: “The Science of Your New Running Superpower.” As IRF points out, running long distances, especially ultrarunning, is “80% mental” and there are always moments when you simply don’t think you will make it. What you are lacking, it says, is self-efficacy. “Its presence or absence in us affects how we perform in ultra-endurance sports.” IRFdives deep into the science of self-efficacy and examines how you can “make it your running superpower.” Fitzgerald’s StrengthRunning.com is one of your best sources for building mental strength and confidence. Check out its posts “Mental Strength for Runners: Build it and Thrive” or “Mental Toughness Training: The Allure of Mastering Your Mindset.” Our partners at FleetFeet.com also offer some good advice with “How Long Runs Build Physical Fitness, Mental Toughness.” #HeadCheerleader Minute 5: Quick Intervals If you’ve had a Covid vaccine, you know that one of the side effects is arm soreness. According to Nature.com, 75% of people who have received the Pfizer-BioNTech vaccine have experienced some pain at the vaccination site, while 27 percent experienced swelling after the second dose, with the pain usually more intense than with a flu shot. There is an easy way to combat this and minimize the pain, however, as Livestrong.com points out in “6 Gentle Exercises to Reduce Arm Soreness From the COVID-19 Vaccine.” The exercises are endorsed by the CDC, while a physical therapist recommends starting them before you get the vaccine or immediately afterward. If you work out regularly, you have probably experienced that that alarming crunching sound in your knees or back when you kneel, squat or stand up. Though it’s not quite as annoying as nails on a chalkboard, it can give you a start and possibly serve as a warning sign that something might be wrong. One physical therapist explains, however, that there’s no need to panic. Those noises probably don’t signal a major injury, but they just mean your muscles and joints need a little TLC. In “If Your Joints Crunch When You Stand, Here’s What’s Going On,” Well+Good explains that the crunching and cracking sound means there are air bubbles between your bones that release when you move. It can also be caused by your tendons moving over your joints, and then popping back into place, “like guitar strings.” Well+Good recommends stretching and offers this “20-Minute Full Body Stretch.” If you’re experiencing back pain, The Run Experience recently offers tips to help in “Lower Back Pain When Running - How To Prevent Back Injuries.” One of our favorite new podcast interviews was with John Bingham, aka The Penguin, who has run more than 40 marathons and none of them very quickly. You can make a living in the endurance sports industry despite a slow pace if you are as funny and engaging as Bingham. For years he was one of the most popular columnists in Runner’s World and has penned several books on his favorite sport. In more SMM news, hundreds of rabid fans have been picketing our offices demanding that we release more of our popular Six Minute Mile t-shirts. Who are we to deny our friends the right to look sharp as the weather forecast changes from “jackets & tights” to “shorts & t-shirts?” And while you’re in the mood to exercise your credit card, please don’t forget to check out the Six Minute Mile Professional Edition. We are cramming more information into every issue. Several of you have asked if you can sample the goods before subscribing. The finance folks have said “heck no” so far, but if you respond to this email with a request along the lines of: “C’mon, guys. Ben and Jerry’s gives out free samples,” we will sneak it past the accounting department while they are out at a boozy lunch. Minute 6: Daily Inspiration The Boston Marathon and runners across the world lost a legend this week when Dick Hoyt passed away at age 80. Dick was a fixture at the Boston Marathon for more than 30 years as he pushed his son Rick in a wheelchair along the course. Rick has cerebral palsy and is unable to walk or speak. But through a specialized computer program, Rick can communicate and once told his father: “Dad, when we're running, I don't even feel like I'm handicapped anymore.” The Hoyts ran more than 1,000 races together, including full-length Ironman triathlons in which Dick towed Rick in a rubber raft. Another legend of our sport, Boston Marathon Race Director Dave McGillivray, knows the Hoyts better than almost anyone outside their family. Dave shared some poignant thoughts this week which you can read in full here. “Dick was one of the very first to participate in the Boston Marathon FOR A GREATER PURPOSE, not just for himself,” McGillivray writes. “He was one of the first to introduce this into our industry and pave the way for thousands to believe in themselves and participate by giving back. He helped crumble the walls of intimidation.” A video tribute to Team Hoyt is below.

A Message from Dave McGillivray He will never be forgotten. I first met Dick Hoyt in the early 80’s. I was running in the Falmouth Road Race and this guy runs up beside me “pushing a wheelchair” with a young boy in it. I had to do a double take. I had NEVER seen anything quite like that before. Maybe a baby jogger but not an actual wheelchair. I was first inspired by what I was seeing but then determined not to let him (them) beat me. We raced and we raced. The son-of-a-gun beat me! I hunted him down and asked who he was. We got to talking and I asked him if he had ever thought about doing a triathlon? I had just started my business and created the Bay State Triathlon in my hometown of Medford, MA (1-mile swim, 40-mile bike, 10-mile run). Dick said to me sure as long as I can do it with Rick. I rolled my eyes a bit and asked him how he planned to do that. He said he didn’t know but that he and I were just going to have to figure it out. And we did and they competed. Folks were amazed at seeing what they were seeing. This father pulling his son in a rubber dingy in the water, pulling him along in a cart behind the bike and pushing him in a wheelchair. Thus began 40 years of our relationship. A short time after that Dick called me. He said Rick had a question for me. He said Rick wanted to ask me if I could get them into the Ironman Triathlon in Hawaii! Holy cow! I had already done the race a few times so they knew I had “connections”. I remember asking Dick, are you sure...Rick wants to do Ironman...yes...what about you Dick, do you...he said whatever Rick wants he’ll do! I made a few calls and got them in! We went to Hawaii together as I was doing it again, too. I did the swim and was on the return loop on the bike and the last finisher came by me going in the opposite direction. No Hoyts. What happened to the Hoyts? As it turned out, they did not make the swim cut off time. Dick got sick during the swim. I thought, well, that is the end of their triathlon career. WRONG. A few months later Dick calls me again. Rick has another question to ask you. What’s that? He wants to try the Ironman again....can you get us in...what???? Yikes. OK, I’ll try. Got them in. Went back to Hawaii and they finished it!! The rest is history. They eventually did hundreds of triathlons around the world including all of DMSE’s. Rick and Dick were inducted into the Ironman Triathlon Hall of Fame. Only a few years ago, I personally inducted them into the USA Triathlon Hall of Fame at their function in Arizona. Dick was there but Rick couldn’t travel so we just did a facetime live with him so he got to experience it all, too. After a few years, I became the Hoyts business manager, securing sponsorship for them, getting them into races, setting up speaking appearances. Then, the next call comes in from Dick...Rick wants to ask you another question...dear Lord...kiddingly, now what Rick...Rick wants to run across the country like you did. What? He wants to do what?? Well, run and bike. Yikes...still that’s a long way. I asked Dick what he wanted me to do. Dick said he needed me to managed the whole thing. Well, okay, I think. I designed the course, helped put it all together and off they went. They would often call and update me. About two weeks out from finishing, Dick calls me again. Rick has another question to ask you. Another question!!!!! OK, what is it this time? Rick wants us to finish our run/bike in Fenway Park just like you did, can you make that happen? At first I was like, ah, I’m not sure I want to do that...then I thought, this is the Hoyts, how can I not? I called the Sox and we were in. They Hoyts asked me to run in with them so I did keeping about 50 yards behind them though...this was all about THEM. Another Hoyt moment for me was during the 2006 Boston Marathon. I believe it was the Hoyts 25th Boston. I was asked to hold a break tape at the finish line for the Hoyts. To my recollection, there had never been a break tape for anyone other than the winners of the race...until now. I held the tape with Guy Morse, former race director. The cheering at the finish line was deafening. A few years ago, the Hoyts came to my home to run some birthday miles with me. I turned 60 but it was then that I was diagnosed with coronary artery disease. I wasn’t feeling too great emotionally but they came all the way from their home in Holland, Ma to be with me for some miles as did many other dear friends. When we were done, Dick handed me an envelope - my “birthday present”. It was a gift certificate saying I could push Rich in any future race I wanted to. What? I could push Rick? That thought never entered my mind...until then. BGE – Best Gift Ever. I decided to do so at the Harvard Pilgrim Finish at the Fifty 10K. I was so nervous. I’ve know the Hoyts for 40 years but, I’VE NEVER BEEN ALONE WITH RICK, BY MYSELF, EVER. What do I do, what do I say? I’ll be with him for over an hour. Gun fires. Off we go. I had no clue what I was doing. I hope this chair doesn’t tip over. How do you make it turn? How do you stop a run-a-way wheelchair going down a steep hill. I remember saying to myself, seize the moment, this may never happen again in my life. I said let’s just go down memory lane and talk about all the good times we have shared so I started and went on and on. Well, I could tell he was loving it, smiling and moving his head and arms. We had a blast. The look on his face when we finished was priceless. This athletic moment, sharing a mutually respectful friendship with Rick, went right to the top of my all-time memorable moments of my life. And, I have Dick to thank for giving me the opportunity of being only one of three people (that I am aware of) that at that time had pushed Rick. And, it is so sad to think that other person was another dear friend, Bryan Lyons who sadly also passed away in his sleep last year. Dick, too, passed in his sleep. Just last week I was on a zoom call with Dick. It was the annual MetroWest YMCA Inspirational Award Breakfast. Dick and I were presenting the 2021 awards to Doug Flutie and Joan Samuelson. Over 150 folks were logged on and probably saw Dick for the last time that evening, myself included. I still can’t believe it. Dick and Rick were studs. Amazing athletes, both of them. What they both endured together is a story of legends. I witnessed so much of it personally. Imagine pushing your son in a wheelchair in the Boston Marathon and going UNDER 3-hours?! Dick wasn’t a slouch...he was fast...even pushing a chair. I always kidded him by saying to him that he had an advantage over the rest of us. He asked me, how so? I said, well, you have your secret weapon with you all the time, right in front of you, your inspiration and motivation...he is like a magnet, pulling and pulling you forward. If and when you get tired, there he is, inspiring you, pushing you, cheering you on! That’s just not fair...ha, ha of course. After pushing Rick myself, I don’t ever think I brought that subject up again! What I admired most about Dick (and, of course, Rick) wasn’t as much about their athleticism. It was that when Rick was born, Dick didn’t leave him behind, he embraced his son and included him in his life and all he was involved with. Dick was one of the very first to participate in the Boston Marathon FOR A GREATER PURPOSE, not just for himself. He was one of the first to introduce this into our industry and pave the way for thousands to believe in themselves and participate by giving back. He helped crumble the walls of intimidation. The Hoyts inspired scores of Team Hoyt chapters all over the country and the world. Because of them, many challenged athletes and kids are experiencing the thrill of participation and competition. That would never have happened if it weren’t for Hoyts. I feel like I have hundreds of similar inspiring stories about the Hoyts too numerous to mention all of them here but it seemed like every time I was with them something inspiring occurred. There aren’t too many athletes on this planet I thought of in quite this way but I always thought Dick and Rick were invincible. They just had that kind of persona. Dick has left a legacy never to be matched. I worry about Rick, but I also know he is also the warrior that his Dad was and will persevere. It would be a great tribute to Dick if someday someone was able to push Rick again in honor of his Dad, our friend, our hero. Maybe someday. He will never be forgotten. God bless Team Hoyt.

By: Brian Metzler Running is coming back, but, wow, what a difference a year makes. A lot has happened in the past 12 months since the Covid-19 pandemic shut down most of the running world. But now we’re starting to see the light at the end of the limited-public-gathering tunnel we’ve all had to struggle through. We’ve survived Zoom sales meetings, online shoe intro webinars, and the weak substitute of virtual races. There’s a new running boom about to explode and the industry is scrambling to accept it with open arms, an open mind, open doors, open registration platforms and, hopefully, open-to-buy budgets. The Boston Marathon just announced it’s planning to return on Oct. 11 with a 20,000-runner field. Even though that’s about a third less than previous years, it’s good news. Soon we’ll all be getting ready for the U.S. Olympic Track & Field Trials in that new monolith of a stadium that sits on the hallowed ground that was once home to the historic and charming Hayward Field. And the 2021 Olympics looks like they might actually happen in Tokyo this summer. The stage is set, but as retailers, manufacturers, race directors, training group coaches and product reps, are we ready for the show? Are you ready for it? From an industry point of view, let’s hope runners will start returning to local specialty running shops in their communities to a greater degree than 2020. Local running shops are still the lifeblood of communities, especially amidst the social changes afoot in America. There is a concern that that safer-at-home limitations of the past year might have permanently dented brick-and-mortar retail shopping. It will be on retail shops (and their brand partners) to go above and beyond to welcome their communities back with inclusive fun runs, training groups and other in-store events as soon as it’s possible under new safety protocols. But they will also have to embrace an omnichannel approach with more gusto, too. Also this week, The Running Event announced it would be back Nov. 30-Dec. 2 in Austin, Texas, and, honestly, that can’t come soon enough. And no, I’m not talking about the legendary Brooks party that closes the show every year, although I can already see Jim Weber singing along with the Spazmatics raging at Cedar Street. The Big Gear Show (Aug. 3-5 in Park City, Utah) and Outdoor Retailer (Aug. 10-12 in Denver) are also on the horizon, too. But here’s the thing: the lingering, old-school aspects of the trade show model are mostly dead. What’s needed are reinvigorated events that offer educational seminars, tools for proactive change to coming trends, the recognition of change agents, invigorating viewpoints from outside of our own industry, creative ways to check out new gear and, of course, the ability to run, socialize, network and reacquaint with others in the industry. The communal gathering of the running industry in one place is more crucial than ever, and that takes nothing away from all of the Zoom calls and online webinars The Running Event, Outdoor Retailer and The Running Industry Association organized in 2020. As much as we all like to talk about big numbers, the running business is a face-to-face business that’s conducted one person at a time. The more an event like TRE can incorporate all aspects of the industry — shoes and apparel, mass participation races and the competitive side of the sport — the better, even if just for a portion of the show. What’s at stake as the new running boom approaches? Here are a few questions to ask yourself, no matter what role you might play in the running industry: Do you have an immersive understanding of your customers’ digital running, buying and spending habits and trends? What will be the impacts of smaller or fewer races over the next year? Is it likely that all running races will have a virtual component going forward? What role will product reps play going forward? Are your employees earning a good living? Has your staff dealt with the social unrest and changes that rose to a higher level of understanding in 2020? Are there better ways for local retail shops to use local content and athletes to sell shoes and apparel and promote healthy running? Have you embraced the initiatives of the Running Industry Diversity Coalition yet? Some of the biggest stars of our sport are people of color, but we haven’t always act accordingly or done enough to promote inclusion. Do your staff, marketing efforts and overall vision reflect an inclusivity of people of all races (BIPOC) and gender identities? Is there more we can do for aging masters runners who might be giving up on running in droves because of age and the pandemic? How can your organization benefit from collaborations outside of the health and fitness industries? Can we continue to learn more from the turmoil within the New York Road Runners, the negative culture inside some of Nike’s pro running ranks and the horrific fate of Ahmaud Arbery? Never before has the running industry needed to work together, express vital concerns, share best practices and develop new business approaches as it has right now in the running restart that’s about to go gangbusters later this spring and into the fall marathon season. With more new runners coming into the fold and a more diverse running population than ever before, it’s time to embrace what’s next in running. That’s not just because we need to optimize sales and opportunities, but also just to make sure we can all embrace and continue to initiate the changes to make running great for everybody.

Minute 1: Could race events require COVID tests, vaccines? The Boston Athletic Association announced Monday that the field for the 125th Boston Marathon will have 20,000 entrants for the Oct. 11 race, down from a normal field size of 35,000. That’s still more than many expected and a good sign for runners anxious to get back to live in-person racing. The window for registration will be open from April 20 - 23 and will require runners to submit a qualifying time. Unlike many other major marathons, Boston favors the fastest applicants rather than using a random lottery drawing. For a 40-year-old woman, that means you must have run a 3:40 marathon or better since September 15, 2018. For the same aged man, the standard is 3:10. The full list of qualifying times is here. While Boston will have plenty of new safety protocols in place, they do not appear to be requiring a vaccination to race. That is one strategy being pursued by the Glass City Marathon in Toledo, Ohio. The April 25 race is one of the fastest in the country, with more than 20 percent of participants qualifying for the Boston Marathon. The race is attracting national attention because it will require vaccinations or negative COVID tests for runners. This year’s race will allow 7,250 participants across several distances, but each runner must have a negative Covid test 72 hours prior to the event or provide proof of a full vaccine at least two weeks prior to the race. Sporting events and concert venues have been debating for months whether they can require Covid tests or vaccines as a way to bring fans back, while meeting planners are considering the legality of mandating Covid vaccinations for attendees. The Tokyo Olympics will not make vaccinations compulsory, but are encouraging athletes to be vaccinated and have already banned foreign spectators from attending. The Toledo decision does not come without complications, but as Running With Miles points out, other events will be eyeing the Glass City Marathon to see if similar protocols can be introduced throughout the year. #ShotMaking Minute 2: Why it’s important to protect your gut health The term “gut health” is a trending topic in the nutrition field, but it still leaves many people wondering exactly what that means and how it affects athletic performance. No, it has nothing to do with avoiding a Colt .45 shot to the gut as in this video compilation of the 10 Best Western Gunfights. Gut health and gut shots do enjoy similarities in that what enters your gut can have a major impact on your overall health and longevity. Simply put, gut health refers to microorganisms like bacteria, yeast and viruses that live in your digestive system. Some are beneficial, or even essential, while others can be extremely harmful. Since your gut is responsible for such vital bodily functions as breaking down food and nutrients, producing energy, and disposing of waste, the right balance of bacteria is essential to helping you digest food and prevent infection and inflammation. Poor gut health, on the other hand, can harm your immune system and lead to chronic illnesses, including endocrine disorders, skin conditions and even cancer. It can also lead to mood and mental health disorders, including anxiety and depression (kind of like getting gut shot). One noted study on gut bacteria in the Journal of Gastroenterology and Hepatology shows that having a wide variety of good bacteria can improve your immune system, helping fight problems like obesity and depression. Gut health is extremely complex and has been a topic of increasing research in the medical community, as Healthline.com explains in “What’s an Unhealthy Gut? How Gut Health Affects You.” Eating a variety of nutritious foods like fruits and vegetables can enhance your good bacteria and improve your gut health. EatingWell.com has some good recommendations in “These Are The Best Vegetables for Gut Health, According to a Doctor.” Medical News Today also has some great advice with “10 ways to improve gut health.” And, as it turns out, a gut shot is not always a bad thing. This aptly-named product from Farmhouse Culture uses probiotics from fermented organic vegetables to improve your gut health. #AimHigh #ProtectYourGut Minute 3: How to prepare for those April showers April showers can bring more than May flowers, as Des Linden proved in the 2018 Boston Marathon. Most observers believe that Des prevailed that day in part because she was able to handle the torrential downpour and horrible weather that year. Now a new story from Insider.com says that “Running in the rain may improve your performance.” According to Audrey Springer, a running coach with Relentless Runners, it is generally safe to run in the rain unless there is lightning, a really bad storm or a downpour. And though rain may put a damper on your performance expectations, it can also have some benefits, like lowering the temperature on hot days and making your efforts less strenuous. Springer says running in the rain can also help you prepare for adversity on future race days. “It’s inevitable that you’ll encounter a race day in the rain so training in all conditions can be beneficial,” she says. VeryWellFit also recently weighed in on running in wet conditions with “12 Tips For Running in the Rain.” Wearing the proper clothing, like running shoes with good traction, is crucial. Saucony’s blog has some sound advice in its 7 tips for running in the rain. It’s also a good idea to be prepared for any kind of spring weather, including fluctuating temperatures. That means packing a rain jacket, extra shirts and other wet weather gear. Triathlete.com has some good tips for this in “What Should I Wear for Spring Running?” As running coach Springer notes, “There is no such thing as bad weather, just bad gear.” #StormSurge Minute 4: Goggins Challenge pushes tennis great to limit Tennis great James Blake was known for his speed and endurance on the court. His remarkable athleticism helped him become the No. 1 ranked player in the United States and vaulted him to No. 4 in the world, a ranking justified when he upset Roger Federer in the Beijing Olympics. But Blake met his match recently when he accepted a challenge from David Goggins, the Navy SEAL who became a record-setting ultra runner and triathlete after retiring from the military. Goggins is the creator of the infamous David Goggins 4x4x48 Challenge, a brutal workout that requires participants to run four miles every four hours for 48 straight hours. The annual event is so daunting that numerous running sites have posted stories on “How To Survive the 4x4x48 Challenge.” Blake, who made 24 singles finals in his career, recently completed the ultra fitness challenge, and declared it the toughest test of his career. Blake is no stranger to marathons. He completed the 2015 New York City Marathon in 3:15:19 and ran the virtual NYCM in 2020. Nothing compares, however, to the Goggins Challenge. “Thank you for coming up with this challenge and putting me to the test,” Blake said in a Twitter post. “I dug deep plenty in my career to win tennis matches, but nothing like this.” #WinningIn4Sets Minute 5: Quick Intervals For athletes who don’t have 20/20 vision, running while wearing glasses can be annoying, especially if you are wearing a face mask. The aggravation has caused many runners to opt for poor vision by leaving their glasses at home, an issue The Wired Runner recently examined in “Should You Go Running With Glasses Or Without?” There’s some new data, however, that provides an important reason for wearing your glasses while exercising and in general. New research shows that people who wear glasses are 2 to 3 times less likely to get Covid. The study compared 304 patients who wear glasses to the general population and found that touching and rubbing the eyes with contaminated hands may be a “significant route of infection.” Researchers concluded that people touch their face an average of 23 times an hour and their eyes 3 times an hour. “Touching one’s nose and mouth is significantly reduced when wearing a face mask properly, but wearing a face mask does not protect the eyes,” the study says. In addition to logging more miles on Strava and other tracking apps in 2020, athletes also purchased more fitness hardware devices last year. According to IDC, the purchase of wearable devices climbed 28.4% in worldwide in 2020, topping 444 million units. More than 153 million people purchased new digital devices in the fourth quarter alone, a jump attributed to more than just holiday shopping and the rising popularity of new electronics. IDC says the pandemic has been “good for the market as it has put health and fitness at the forefront of many consumers’ minds.” Once again, we are enormously grateful to the rush of subscribers to our newest publication, the Six Minute Mile Professional. We noticed for several years that the endurance industry lacks a “trade journal” like most other business sectors. We decided to correct that problem by providing a single source of the most important financial, career and gear updates available. We are also publishing longer original industry analysis by talented writers like Brian Metzler who has tackled subjects like whether fall marathons will really return, the carbon shoes/spikes controversy, and how the Chicago Marathon in particular will handle their return to racing in October. You can still be one of the cool kids if you don’t subscribe, but the odds are much higher that you’ll be the envy of your professional colleagues and running buddies if you sign up for SMM Pro today. A free steak knife set, S&H Green Stamps, and total consciousness will be provided to our 2,000th subscriber. Minute 6: Daily Inspiration As we get fired up for the Tokyo Olympics, we asked Sherman to set the Wayback Machine to 1972 and the Munich Olympics. Dave Wottle’s performance in the 800M final is still considered to be one of the best American Olympic moments of all time. Wearing his signature golf cap during the race, Wottle was trailing the entire pack heading into the last lap, but fired up a kick for the ages. With only 50 meters left, Wottle caught Mike Boit and Robert Ouko of Kenya, but still trailed the pre-race favorite, Yevgeny Arzhanov of the Soviet Union. In a last burst, Wottle pulled off the seemingly impossible and snatched Gold from Arzhanov by nine inches and .03 seconds. Almost overshadowed by his incredible feat was the medal ceremony afterward where Wottle forgot to remove his famous good luck cap. What many saw as a protest to the conflict in Vietnam was later explained as merely a forgetful lapse on Wottle’s part.

Minute 1: How to pick the perfect personal trainer Joining a group workout session can be a bit like visiting the doctor. Your health and happiness are very dependent on the personality of the person caring for you. If you get a serious, stern physician void of personality and carrying a tray of scary needles, it’s likely to be an uncomfortable experience. But if your doc walks in smiling and wearing a fake red nose like Patch Adams, then you’ll probably be at ease and eager to follow their advice. Same for fitness instructors. If they run their class like a drill sergeant, that may work for a few sessions, but in the long run it may leave you burned out and wanting to quit. But get one who pushes you just hard enough and stirs fun and entertainment into your session, and you will likely keep pushing to reach your goals and get the most out of the routine. The best fitness instructors can earn millions per year if they bring the right combination of personality and knowledge. Instagram sensation Jen Selter makes $72,000 for every promoted post she puts out there. The beauty of online classes like Peloton is that you get to choose your instructor to fit your needs. Shape.com recently published a guide for “The Best Peloton Instructors to Match Your Workout Style.” Shape offers suggestions for nearly every kind of workout, from strength exercises and technical training to music variety and sessions designed to boost your mood. Robin Arzon, its choice for nonstop encouragement, is a running coach and ultrarunner, while Rebecca Kennedy, its recommendation for athletic moves, is a former gymnast and NFL cheerleader. VeryWellFit also recently published its best online trainers and tips for “How to find the best personal trainer for your needs.” Several fitness and training organizations also have their own suggestions. The Institute of Personal Trainers recommends these “Best Online Personal Trainers” or check out these “10 Best Online Personal Trainers You Can Hire Today.” #GravyTrainers Minute 2: The dangers of air pollution while running in city streets If you live in a big, busy city, you know the challenges of finding a clean place to run without sucking noxious fumes into your lungs. Though city streets have been significantly less crowded during the pandemic, it’s still no fun breathing dust from construction sites or diesel fumes spewing from dirty garbage trucks. It’s not always as romantic as Rocky jogging through a Philadelphia neighborhood. That's why we were intrigued by a new story published last week: “How Worried Should I Be About Air Pollution When Running on Busy City Streets?” Personal trainer John Fawkes says it’s a good idea to consider the level of traffic along your route, saying “air pollution can wreak havoc on your lungs.” He cites a recent study by The Lancet, which shows that breathing pollutants while exercising can even offset the benefits of working out. Several studies on the impact of air pollution on runners were conducted around the 1984 Olympics in smoggy LA, and again ahead of the 2000 Beijing Olympics. Runners Connect examines the results of those studies in “Does Air Pollution Affect Running Performance?” Research in conjunction with the Olympics concluded that smog and carbon monoxide have a detrimental effect on your body’s ability to transport oxygen through red blood cells, while other oxidant chemicals, like ozone and hydrocarbons, irritate your nose and throat. Many health experts acknowledge the dangers of breathing such noxious air while running, but others point out that it’s not always practical to avoid air pollution while running in the city. Running coach Marco Anzuras, a professor of health and exercise science at San Diego City College, says that “the beneficial effects of regular exercise outweigh the potential negative effects of increased exposure to air pollution.” If trails or city parks aren’t available, Fawkes recommends running on side streets, avoiding rush hour and construction zones, and using the Air Quality Index to check the air quality in your city. WebMD addressed this issue in “Is Running Outside Toxic?” and the American Lung Association offers these “10 Tips to Protect Yourself From Unhealthy Air.” Also check out IRunFar’s “Every Breath You Take: Air Pollution and Exercise.” #BadBreathing Minute 3: Warning signs that you may be overtraining Having been sidelined from live racing for a year now, many runners are champing at the bit to toe the line at an in-person event this summer or fall. That means ramping up your training program. There’s a difference between running some chill miles to keep up your base during quarantine and doing some intense track, hill and interval work. Going from fit to race-ready carries some risks and it’s important not to overdo it. Overtraining can put stress on your body, leading to injury or causing mental stress. According to the Run Society, it’s important to know when to back off or pause your training when you’re pushing too hard and overreaching. It raises the question, “Are You Overdoing Your Running Workouts in 2021?” and explains the warning signs of overtraining. Often runners mistake those caution lights for poor performance and push themselves even harder, compounding their problems. Overtraining can also lead to mental and emotional stress, leaving you annoyed, stressed or sleepless. FleetFeet.com calls this “Overtraining Syndrome,” a collection of emotional and physical symptoms it says can persist for weeks or months. Triathlon Magazine Canada reports that 60% to 72% of injuries are caused by poor planning in your training schedule, mistakes usually caused by pushing yourself too hard. It offers “10 Tips to build your run training without getting hurt.” One of its suggestions is adding strength training to your program. For tips on how to do that, check out StrengthTraining.com’s “Weight Training for Runners: The Complete Guide.” Like Run Society, TMC recommends listening to your body’s “check engine light.” “Rather than waiting for minor pains to get worse and become a major injury, it is better to try to resolve the problem immediately,” it says. For more help, Runtastic explains how to “Recognize and Treat 12 Symptoms of Overtraining,” while Run To The Finish offers “7 Overtraining Symptoms that Prove You Need a Rest Day.” #TooMuchOfEverything Minute 4: Could learning how long you will live change your health and fitness habits? If you could quantify exactly how to increase your projected lifespan, would you be willing to change your daily health and fitness routine? Would it change your eating and alcohol habits? Would you be willing to visit the doctor more often? The science of lifespan forecasting has improved significantly over the past decade thanks to data analysis. More and more people are turning to lifespan calculators to determine how long they are expected to live. The best versions of these calculators will show you how many months or years you can add through some relatively simple lifestyle changes. TheConversation.com explored this issue last year through a longevity app called My Longevity and raising the question, “Will it make us healthier?” While The Conversation explains the difference between life expectancy and lifespan, BluePrintIncome.com explored the academic research on longevity and its impact on health and diet. BluePrint points to several scientific studies that show how consuming more nutrient-rich superfoods like blueberries, salmon, pomegranate juice and green tea have benefits beyond just nutrition, while a balanced diet of low-acid fruits, vegetables and lean meat can increase your lifespan by lowering your blood pressure and improving glucose tolerance. It also points to research that shows that drinking coffee and wine, particularly red wine, can lower your risk of death. We tried 2 good lifespan calculators from BlueZones.com and Northwestern Mutual. We were surprised to learn that we have a good shot at living well into our 90s. That is partly because we are now middle-aged and are already past the riskier behaviors of youth and have not been diagnosed with any chronic health conditions. If you are reasonably fit and observe healthy habits, you may be happy with your results. #PonceDeLeon Minute 5: Quick Intervals It’s not just workouts that have moved from gyms into our homes, it’s also the post-workout recovery drinks. Many of us now fire up the home blender to get a post-workout smoothie fix worthy of a $9.00 charge at Barry’s Bootcamp or Soul Cycle. FitAndWell.com recently asked 5 of the world’s top fitness studios to share their most popular protein shake recipes for this story: “Tasty protein shake recipes from the world’s top fitness studios.” The list includes Barry’s Simply PB Shake, a peanut butter and banana concoction from the Fuel Bar at Barry’s Bootcamp and the Body By Simone Chocolate Protein Smooth from BBS, the popular New York and LA studio. For more great protein shake recipes, check out these “Best Protein Shakes (30+ flavors!)” or “22 Healthy High-Protein Smoothies and Shakes That Taste Good.” Fans hoping to travel to Japan for the Tokyo Olympics got bad news Wednesday as Japan announced that foreign spectators won’t be allowed to attend to help prevent the further spread of COVID. The games were originally scheduled to be held last summer but were postponed to July 23 - August 8, 2021. The move will cause another financial hit for Japan, which has reportedly already lost about $15 billion due to last year’s postponement. “We would really like people from around the world to come to a full stadium, but unless we are prepared to accept them and the medical situation in Japan is perfect, it will cause a great deal of trouble also to visitors from overseas,” Seiko Hashimoto, president of the Tokyo Olympic committee said. We documented last week how two recent mountain lion attacks have dog owners in Colorado on edge. There’s a similar situation developing in Vancouver, where coyotes have been attacking runners. According to multiple media reports, there have been 15 confirmed coyote attacks in Vancouver’s Stanley Park since December, including one runner who was bitten while running on a sidewalk around 5 p.m. “You don’t expect an animal to attack you by a road with other people and traffic,” runner Azi Ramezani said. The city has closed several trails in the park and are warning runners to watch for coyotes, which wildlife officials say are attacking runners like they would deer or other prey. Minute 6: Daily Inspiration If you are wondering what an Instagram post worth $72,000 looks like, here you go. As we mentioned above, Jen Selter is one of the highest paid fitness instructors/influencers in the world. Her 12.5 million followers on the ‘Gram look to her for inspiration and workout advice. We like these bear crawl-based moves as a good core workout for endurance athletes, although we’d like to see your back a little straighter, Jen! If we were sponsoring this post, we’d drop the fee to $71,500.

Minute 1: Encouraging news for runners who have had Covid If you’ve had Covid, you may be among the millions who discovered that the effects of the virus can last a lot longer than expected. Returning to your normal exercise routine can be a struggle, as one avid runner points out in “Running After COVID 19: This Is What I Learned!” Even in mild cases, Covid can cause your heart rate to spike and leave you short of breath -- symptoms that are particularly tough on endurance athletes. Some doctors and health experts recommend patients who have had Covid get an EKG before returning to full exertion. Amidst those warnings, however, there is some promising news. A recent study by sports cardiologists concluded that “less than 1% of pro athletes infected by COVID-19 developed inflammatory heart disease.” The study, published in JAMA Cardiology, evaluated 789 infected professional athletes from the NFL, NBA, MLB, NHL, MLS and WNBA. After each league implemented cardiac screening for these players, only 30 athletes were referred for further cardiac testing while only 5 showed signs of inflammatory heart disease. Three were diagnosed with myocarditis, while 2 had pericarditis, or inflammation of the tissue surrounding the heart. While myocarditis can be extremely serious for athletes, especially runners, the numbers are encouraging. Dr. David Engel, a cardiologist at Columbia University Irving Medical Center, told ESPN that the 3 athletes diagnosed with myocarditis had serious cases of Covid or other illnesses. Engel said the results of the study were reassuring. “All of the athletes who went through the screening … were able to achieve a safe return to play.” Engle and other co-authors of the study recommend runners with serious Covid symptoms be cautious about returning to running. Runner Click, meanwhile, recommends easing into it, monitoring your heart rate, mixing up your workouts, and watching for signs telling you to back off. For more tips from doctors and health experts, the Cleveland Clinic recently published its own protocols for “Returning to Sports or Exercise After Recovering From COVID-19.” #HearteningNews Minute 2: How to develop mental flexibility for running, life Life has thrown a lot at us over the past year. Many folks have lost jobs, educational opportunities and loved ones. Even as the virus slowly begins to subside, our mental and emotional reserves have been depleted, making us welcome advice like: “7 steps you can take to stay mentally strong during the coronavirus pandemic.” We have been forced to develop mental flexibility, a trait many elite athletes possess and one Canadian Running says can help you become a better runner. In “The importance of mental flexibility in training,” CRM explains how this type of agility can improve your regular training and help you perform better on race day. Serious runners and racers are notorious for sticking to rigid training schedules and pre-race routines. Sometimes, though, life puts a kink in those plans, whether it’s bad weather, injuries or cancelled races. Running coaches Kirk DeWindt and Brakken Kraker of the The Running Public podcast explain how being mentally flexible can help overcome those obstacles. “We want to get across the power of the mind game,” Brakken says. “Everything doesn’t have to be perfect for your mind to be perfect, and if your mind is dialed in, you can go out and do whatever you want.” Health and medical experts, like Harvard Medical School, have long studied the impact mental challenges like games and brain teasers have on mental health. Elite athletes like 7-time Super Bowl champion Tom Brady use mental exercises such as BrainHQ to gain an edge on the competition and keep themselves mentally sharp. Holistic nutritionist and wellness coach Annie Gaudreault also addresses the mental challenges we currently face in “How to Stay Motivated When You Can’t See the Finish Line.” Gaudreault, a marathon runner and 3-time Ironman finisher, compares our slog to the end of the pandemic to runners trudging toward a finish line that seems to keep getting farther and farther away. “It’s no wonder so many of us are feeling discouraged and depleted,” she writes at ThriveGlobal.com. “Instead of a road race with a clear start and finish, it feels like we’re running on a hamster wheel, just spinning endlessly each day with no change, no chance to get off.” Her tips for dealing with such mental challenges include: having compassion, or cutting yourself some slack when things seem bleak; managing your energy; and connecting with others. “What I know for sure is that during any race, there are highs and there are lows,” Gaudrault says. “Sticking to the path, one foot in front of the other, is the only way to keep moving forward. And slowly but surely, we’ll keep getting a little bit closer to the finish line.” For more on building mental strength, check out StrengthRunning.com’s “Mental Toughness Training: The Allure of Mastering Your Mindset.” #StrengthBrain Minute 3: Regaining fitness levels after a break The new WFH model has saved American workers about an hour of commuting time every day. One credible study analyzed what folks did with that saved time and here’s how they chose to allocate it: More work on primary job - 35.3% Indoor leisure (TV & movies) - 18.6% Home improvement/chores - 15.5% Childcare - 11.1% Outdoor leisure or exercise - 11.0% Working on a second job - 8.4% The 11.1% increase in exercise mapped closely to Strava data that showed the average athlete increased their activity level by 13% from 2019 to 2020. While that’s great for the average endurance athlete, it doesn’t mean everyone was so lucky. Many folks found their workout time dramatically reduced by a relentless triple threat of Zoom calls for work, homeschooling kids, and additional meal prep responsibilities. If you are in that unlucky cohort, you may be wondering how long you can skip working out without sacrificing all the gains you’d made previously. The Wired Runner recently addressed those concerns in “How Long Does It Take To Get Out Of Running Shape?” According to TWR, there are a number of factors that determine how quickly your fitness levels fall off, including age, body composition, how long you’ve been running, and your performance level. While you may experience a slight dropoff after 6 weeks of inactivity, you can stretch your break to 8 weeks and still be able to bounce back quickly. For breaks longer than 8 weeks, however, regaining your fitness level may take longer. “If you’ve only been training for 3 to 4 months, you may find after 8 weeks that you’re right back at square one,” according to TWR. Keep a close eye on your resting heart rate to figure out how badly you need to get back on track. The good news for endurance athletes is that cardio fitness tends to survive layoffs better than muscular strength which starts to diminish quickly after only 2 weeks of inactivity. For more tips on how to resume your running or workout routine, check out “7 Tips to Start Running After a Long Break.” #TimeCrunches Minute 4: The vegan running debate rages on One competition that has not been curtailed by the pandemic is the debate between advocates and critics of vegan diets for athletes. There have been hundreds of posts and columns advocating vegan diets, including one website devoted solely to the No Meat Athlete and its plant-based diet. There are many, though, who still have serious questions about avoiding meat if you have an active lifestyle or work out regularly. The main concern is typically whether a vegan diet can supply the “complete protein” required for muscle repair and bone health. Podcaster Joe Rogan brought widespread attention to the debate in 2019 when he slammed vegan diets and famously declared that “Almost All Vegans Go Back to Eating Meat.” Rogan then did a 180 after hosting a marathon debate featuring James Wilks, the producer of the vegan athlete documentary, The Game Changers. The debate continues as Canadian Running Magazine recently raised the question again: “Is a vegan diet healthy for runners?” Sports dietitian Dr. Nanci Guest, a vegan researcher at the University of Toronto, says vegan diets can not only support serious runners, but can also improve performance if followed correctly. Longtime vegan Lisa Gonzalez-Turner says she used to gulp down five or six different supplements a day, but struggled to find multivitamins that had the right mix of nutrients for someone who doesn’t eat meat. As a result, she launched a new company that is “Making Multivitamins Specifically For Plant-Based Eaters.” Her company, wholier, is a wellness and supplement company for vegans. For more info on the subject, check out “Six Reasons Athletes Are Running Toward a Vegan Diet,” “How to Fuel for Running as a Vegan,” and “The Best Vegan Diet Tips For Long-Distance Running.” #VeggieMight Minute 5: Quick Intervals We just released a new podcast episode that is already on its way to becoming one of our most downloaded ever. We got a lot smarter during our conversation with Nancy Clark, the woman who literally wrote the book on endurance sports nutrition. Nancy Clark’s Sports Nutrition Guidebook has sold more than 750,000 copies and has become the trusted gold standard on the topic. Countless Olympic and collegiate athletes have followed her advice for decades. So have the Boston Red Sox and Celtics. In our conversation, Nancy describes the ideal daily meal plan for endurance athletes. She also explains why she hates almond milk, which has disrupted our personal breakfast menu. Check out the full episode here. The 6-mile loop around Central Park is one of the most traveled running routes in the U.S., with part of the loop making up the final stretch of the NYC Marathon. The route now has a new and fitting name. The “Ted Corbitt Loop” honors the man many call “the father of American distance running.” The New York City Parks Department is installing 6 scenic landmark signs bearing the name of Theodore “Ted” Corbitt, the first Black man to represent the United States in an Olympic marathon (1952, Helsinki). Corbitt was also the co-founder and first president of the New York Road Runners and an early proponent of ultra racing. In “Celebrating the Father of American Distance Running,” Outside says Corbitt ran twice a day every day for 13 years, running from his home in the Bronx to his job at the International Center for the Disabled on 23rd Street and 1st Avenue. According to his obituary — Corbitt died in 2007 at age 88 — he competed in 199 marathons and ultra marathons, including the inaugural New York City Marathon in 1970 on a Central Park course he designed. Though some have advocated for a bronze statue of the man known as the “Jackie Robinson of distance running,” Outside says the Ted Corbitt Loop “feels like a suitable tribute — a cherished running route is now named after one of the sport’s most devoted practitioners.” Once again, we want to express our profound gratitude for the positive response to our new publication -- Six Minute Mile Professional. Most of our subscribers make their living in the endurance industry, but about a third of our new subscribers are just big fans of the sport who love the deeper dive we take every week. If you coach athletes or work for a shoe brand, event company, or specialty run shop, subscribing to SMM Pro is a no-brainer. (Particularly if you throw it on the corporate card.) But if you just love endurance sports and want to get even smarter, savvier and faster, come on in. The water’s fine. We particularly appreciate the folks who subscribe just because they want to support the free version of SMM. If that’s your bag, baby, please remember to drop us a note after subscribing to allocate your $6 subscription fee to either the beer fund or the coffee fund for our writers and editors. When we get as big as NPR, we will send you a tote bag. Until then, amazing content will have to suffice. Subscribe and/or learn more here. Minute 6: Daily Inspiration Training for a triathlon is a challenge for any athlete, not only physically but mentally. That’s why 27-year-old triathlete Sam Holness believes he has an advantage over his competitors. You see, Holness has autism, which he considers to be his “athletic superpower” since he is able to stay intently focused for long periods of time, especially when completing repetitive tasks like running, swimming and cycling. Sam’s father, Anthony Holness, says: “We’ve had to adapt our training to work with Sam’s autism, but this has been made easier by his single-mindedness.” TheAutismSite.com recently documented Sam’s story in “Triathlete with Autism Defying Expectations, Training to Complete Ironman World Championship.” An amazing 2 minute video on Sam from Hoka, one of his sponsors, is below.

By: Brian Metlzer We heard from a lot of event professionals last week after we published our story entitled “Even with Vaccine Roll-Outs, Race Directors Still Face Tough Questions.” Shortly after the story ran, we connected with one of the most respected people in the industry, Mike Nishi, the Chief Operating Officer for the Bank of America Chicago Marathon. While the pandemic has been bad for many business sectors, it absolutely wreaked havoc on the big-city marathon industry. With announcements of canceled and postponed races mostly in the rear-view mirror, people like Nishi are getting down to the hard work of figuring out the details for this fall’s events. The Chicago Marathon canceled its October 2020 race last July, approximately 12 weeks in advance. That allowed it to avoid laying out cash for major purchases, but it’s been operating in a whirlwind ever since.The race has adapted to the ever-changing health and safety outlook and requirements while planning for the 2021 race slated for Oct. 10. That means keeping up with the latest regulations, infection rates and vaccination progress in the City of Chicago, Cook County and the State of Illinois. Nishi’s team has also had to reconfigure its packet pick-up, pre-race expo, starting line, aid stations and parts of its race course. There will also be new social distancing guidelines, as well as the likelihood of rapid testing stations and modified volunteer needs. “I have to tell you that as big as our events were in 2019 and all the hard work that went into it, planning for this year’s event, even though it will be much smaller, has been three times as hard,” says Nishi. “The different types of plans that you have to have for all of the different scenarios is very complex, very time-consuming, and you have layer upon layer in every case. What complicates it all is that we’ve been so focused on the Covid mitigation and safety for months, which is of absolute importance, but we still have to produce a high-quality event on race weekend.” The Chicago Marathon smartly offered four options to last year’s registered runners: a refund or deferment to 2021, 2022 or 2023. Although it hasn’t yet released details, that allowed the race to have pared down numbers and flexibility for 2021 and, to some extent, make the task of filling its next race a bit more manageable. Working with city officials and local and state event regulations, Nishi says the organization should be ready to announce its 2021 field size and list of registered runners by late March, but it still has to accommodate its charity partners that offer post-registration entries. (Those 170-plus charities raised $27 million in 2019.) Nishi said the Chicago Marathon has been able to manage the madness of the new normal with proactive communication with city officials and holding several town hall online meetings to keep all of its partner organizations updated. It has also benefited by being able to communicate and work with its event partners in the Abbott World Marathon Majors. The 2021 Boston, London and Tokyo marathons have all been moved to the fall, meaning they’ll be held in about a six-week window along with Berlin, Chicago and New York. “It’s really the entire industry that’s working together and pulling for each other,” Nishi says. “Whoever is first out the blocks, we want them to do it safely and want them to do it well, and so I know there will continue to be a lot of sharing of best practices and ideas and plans and giving each other support where it’s needed.” Lost in the wake of the Covid-related cancellation of the 2020 Chicago Marathon was the debut of the Chicago Half-Marathon and both the 2020 and 2021 Shamrock Shuffle 8K. The organization was able to put the inaugural half marathon on indefinite hold and turn this year’s 8K race into a virtual event that attracted about 10,000 runners with a $30 entry fee. It wound up taking a big loss for the 2020 event, however, when Covid-19 was declared a national emergency just a week before the event. Although that left the race stuck with 30,000 t-shirts and finisher medals, it’s been donating shirts to charities, homeless shelters and other organizations for the past year and it was able to cut the ribbons off the medals and send them to a metal refinery for recycling. No question, marathons are facing a new normal, the delicate balance of managing — and paying for — the knowns and the unknowns. Nishi says re-engaging past and new participants will be a slow process, one that will happen only as individual and collective confidence around public events rises over the next several years. He figures that some of the health and safety mitigation will continue in the future, but so, too, will the excitement and satisfaction of reaching the finish line — for the participants and the organizers. “It’s been a long road and journey, but we have a great team and partners that are going to get us through it,” Nishi says. “We’ve been putting all of this hard work into it knowing what the outcome will be, to be able to create these safe and unforgettable experiences for our participants, our sponsors, our partners and our volunteers again this fall. And I think this year, after all we’ve all been through, the emotional rush of reaching the finish line this fall — not just the accomplishment of finishing the race — will be truly unprecedented this fall.”

By: Brian Metzler The coming of spring usually means the end of the indoor track season and the start of the outdoor season. This year there’s a postponed cross-country season thrown into the mix, forcing runners and teams at the college and elite levels to make a choice about where they’re going to spike up and race. But when it comes to choosing their spikes, it seems clear that Nike’s Air Zoom Victory and Dragonfly spikes are all the rage from 800M to 10,000M. There have been a surprising number of fast times run on the track so far this year, given the limited number of high-level meets and that it’s only mid-March. In the U.S., the New Balance Grand Prix indoor meet on Feb. 13 on Staten Island in New York, the Trials of Miles outdoor event on Feb. 26-27 in Austin, Texas, and the Sound Running Invite outdoor races on March 6 in San Juan Capistrano, Calif., have sent dozens of runners under the U.S. Olympic Trials and 2021 Olympic standards and a few to new American records. And that’s great news, but there’s also a growing tension in the ranks of athletes because the majority (but clearly not all) athletes have been wearing Nike spikes. That mostly means Nike-sponsored athletes, but it’s important to note that there are several fast, high-profile elite athletes sponsored by other brands who have apparently (and wisely) modified Nike spikes to make them look nondescript without any branding. So, yes, ho-hum, Nike is leading the way with footwear technology once again. But this isn’t quite like the carbon-fiber marathon shoe situation that Nike dominated from 2016 to 2019 before other brands clued in and caught up and before World Athletics finally made a ruling about shoe specs in late January 2020. World Athletics also created specs for spikes in 2020, so at this point it should all be fair in love and racing. If shoe manufacturers didn’t see the writing on the wall when Nike’s innovative foam-and-plate spikes debuted before the 2019 World Championships in Doha or when Joshua Cheptegei shattered the world records in the 5,000M and 10,000M last year, it’s all on them now — especially because World Athletics gave every brand a reprieve last December when it announced that prototype shoes would be legal in competition if approved in advance. To be clear, not everyone is fan of that ruling. “Instead of coming down with good guidance, they kind of opened Pandora’s box for a new era in the sport that is now recalibrating the sport in a way we can’t keep up,” Mason Ferlic told FloTrack after he won the fast heat of the 5,000M in Texas on Feb. 27 in a pair of Nike Dragonfly spikes. “There’s a pair of spikes that can get you 10 [more seconds], but how is that fair to an athlete who is beholden to another brand?” Ferlic, a University of Michigan graduate who studied engineering, admitted that he appreciated the innovative technology. A small part of the issue is that Nike has patented its spike designs using its ZoomX foam and rigid plates (carbon-fiber in the Air Zoom Victory and Pebax in the Dragonfly), but there are plenty of other Nike patents that the shoe industry has had to work around through the years. Plus, there are substitute materials and manufacturing techniques available, which is what helped competing brands make headway in the marathon shoe world. (What’s been more difficult for some brands during the Covid era has been to get final prototypes and production model shoes out of factories in East Asia.) And yes it took most brands three years to unveil their own marathon shoes with carbon-fiber plates in 2020, so understandably the timeline from idea to competition-ready model isn’t short. No one said developing shoes that definitively increase energy return and forward propulsion is easy, but if brands didn’t think it would become a thing on the track — or if brands didn’t think track spikes were worthy of that kind of investment —well, then the joke is on them. New Balance appears to be hot on Nike’s trail with its MD-x and LD-x spikes, the latter of which were worn by New Balance athlete Emily Sisson en route to winning the 5,000M in a new PR of 14:55.82 at the Sound meet. And one of those models was presumably worn by Elle Purrier as she smashed the U.S. indoor 2-mile record (9:10.28) on Feb. 13 and then dominated the hot and humid 5,000M (15:08.61) at the Texas Qualifier on Feb. 27. HOKA appears game, too. Several of its athletes were wearing its Creamsicle-orange Cielo LDs prototype distance spikes at the Texas Qualifier meet and the Sound Running meet, including Sid Vaughn, who won the Olympic Trials Qualifier heat of the 10,000M (28:39.37) in Texas. The bottom line? The foam-and-plate spikes help athletes run faster on the track. Is this mechanical doping? No, this is about innovation that has helped athletes maximize their own energy without outside means of propulsion. If we were that bothered by innovation, then we’d insist that every race be run barefoot or perhaps in some kind of leather spikes on a cinder track. But that would be ludicrous, wouldn’t it? Athletes, brands, fans and retailers love innovation because it increases performance, helps set the bar higher with new records, makes for more compelling races and also sells more product. Look, we all want to see a level playing field, no matter if it’s on the track, the roads or the cross-country course. (And in the field events, too, where innovative brands might be causing more of a rift. Recently, Thobias Montler set a new Swedish long jump record to win European Championships silver medal, while Belgium’s Nafi Thiam set an indoor pentathlon long jump personal best — and both were wearing experimental Nike spikes that feature a separate orange forefoot plate.) Clearly, the only way we can maintain fairness is if World Athletics uploads its regulations and inspects shoes before and after competitions. The Nike spikes that seem to be having the biggest impact in the middle-distance and distance events in 2021 are production-model shoes. Or so it seems. Given that prototypes are legal, who really knows? But when World Athletics gave license to brands and athletes to use prototypes this season, this was the inevitable result. So we can’t point fingers at Nike without realizing that New Balance and Hoka, among others, have also been scurrying to bring out faster spikes. Hopefully this buzz inspires other brands to up their game like it did in road running shoes — even if there isn’t much time left this year. It took awhile, but HOKA, Brooks, Saucony, ASICS, Adidas and New Balance are among the many brands that have unveiled fast modern marathon shoes over the past 14 months. If you look at the list of approved prototypes, it appears there are many more potentially on the way. Ultimately, this is more about the same old story of Nike dominating track and field the way it has for decades. And because it’s an Olympic year — when so many athletes and brands want to be competitive at the U.S. Olympic Trials and Olympics — it has become intensified. It’s easy to loathe Nike for their shoe innovations and subsequent athlete success, but they also deserve a lot of credit for leading the way in shoe design. But we also know that the faster the athlete, the greater the benefit. (Donavan Brazier’s 1:44.21 and Konstanze Klosterhalfen’s 31:01.71 should ring a bell here.) Whether that’s cause for celebration or criticism is your own personal choice, but, as they say, don’t hate the player, hate the shoe game.