By: Brian Metzler The running shoe and apparel industry gathered in Austin, Texas, this past week for The Running Event (“TRE”), an annual industry-only trade show where manufacturers show off next year’s gear to representatives from running stores, media and partner organizations. Here are five key takeaways from this year’s event: 1. Cool New Shoes are Coming Running shoes are continuing to evolve – for performance, style and innovation. There are a lot of new foams, new uppers and new outsoles coming out, so 2024 will be an exciting year to visit your local running store to search for your next pair of kicks. While many of the next-level shoes are still under embargo – several of which will launch before the 2024 U.S. Olympic Trials Marathon on Feb. 3 in Orlando, Florida – there are a few iterations of shoes that will have removable or replaceable midsoles to enhance performance or sustainability. Nike unveiled its Alphafly 3 racing shoes for the first time, about six weeks after Kelvin Kiptum set a new men’s marathon world record (2:00:35) wearing a pair in Chicago. Adidas had its Adidas Evo Pro 1 on display (two months after Tigist Assefa set the new women’s world record of 2:11:53) and said it would continue to produce very small quantities of that shoe in 2024. Salomon’s new S/Lab Spectur is aimed to be a supershoe marathon racing shoe for runners in the 3- to 6-hour range. Hoka’s Tecton X 3 has an above-the-ankle knit collar inspired by ultrarunning champion Jim Walmsley. What were some of the other interesting shoes? Norda showed off its slip-on Haven trail running shoes, Puma debuted its Fast-R 2 Nitro Elite carbon-fiber race models, Brooks unveiled its light-and-fast Catamount Agil short-distance trail racers, Altra revealed its three-shoe line of Experience models (with a 4mm heel-toe offset), Reebok touted its Float Zig 1 and Scarpa highlighted its Rebelle Run Kalibra Run HT with a BOA closure system. 2. Diversity is On the Rise The running industry – brands, retail stores, race organizations, etc. – has a long way to go when it comes to diversity. However, at this week’s trade show, there was a much better representation among BIPOC individuals in all aspects of the trade than ever before, ranging from the educational seminars and panel discussions to the after-hours parties. Tommie Runz and Gary Koutsoubos co-hosted the first-ever livestream broadcast from the event, while other highlights of the entire show were the Wednesday morning fun run and Wednesday evening party organized by the Running Industry Diversity Coalition (RIDC). PYNRS apparel brand, started by Boston-based runner and coach Sidney Baptista, was one of several black-owned brands exhibiting gear for the first time. Native Women Running was a partner of the conference for the first time and was on site advocating for native runners, while Jake Fedorowski, executive director of the Queer Running Society, spoke about gender identity and equality on the livestream show. Plus, the keynote address was given by Melissa Gonzalez, a principal at MG2 and founder of the Lionesque Group. 3. Athletes and Influencers are Elemental to Brands While professional runners are primarily connected to running brands for their running performance, more and more brands are bringing their athlete partnerships to the forefront for storytelling and product development. And that will continue in 2024 because it’s an Olympic year. Those connections bring both star power to a brand’s identity and authenticity to product design. Several elite athletes were visible at the trade show in Austin to lead fun runs, go through product demonstrations, speak on panels and interact with retailers. Among the top stars were Des Linden, Josh Kerr and Nia Akins from Brooks; Rory Linkletter, Natosha Rogers, Fiona O'Keeffe and Molly Seidel from Puma, Zach Friedly, Joe Klecker, Sage Hurta-Klecker from On; Rachel Tomajczyk, Reid Burrows and Mercedes Siegle-Gaither from Merrell; Erin Clark, Tyler Green and Kelvin Kiptum from Nike; and Zach Miller from The North Face. In addition to athletes, many key influencers (including Kofuzi, Laura Green, Tommie Runz and Tina Muir) were also at the show to produce content, share their insights and tricks of their trade and to mingle with brands. 4. Retail Service is Evolving Most of the seminar sessions of the trade show were geared toward running stores enhancing their service, brand selection, fitting assistance, social media, training programs, merchandising and local events. In her keynote presentation, Gonzalez explored how run and outdoor specialty stores can adapt successful aspects of large retailers – like Target and Amazon – while still being small and hyper local with a focus on actionable customer retention strategies. She also gave tips and ideas for loyalty programs, sustainability messaging, and examples of successful brand partnerships. South Carolina-based Palmetto Running Company was named the 2023 Running Store of the Year for its outstanding service, training groups, fun runs and everyone-is-welcome vibe. It has two shops (in Bluffton and Hilton Head Island) and has the unique task of serving the different needs of a local community of runners and a more touristy population of visiting runners. Palmetto Running Company beat out The Running Lab (Brighton, Mich.) and Mill City Running/Saint City Running (Minneapolis). 5. Pickleball is Booming Although the trade show was primarily about running and trail running, there was a lot of excitement focused on pickleball, which has been called the fastest growing sport in the United States. There were several free “Why Sell Pickleball?” educational sessions, live demonstrations on a pickleball court set up in the convention center and several brands that were promoting Pickleball shoes and accessories, including Skechers, Reebok, OST1, K-Swiss and Selkirk Sport. Why is there a connection between pickleball and the running retail industry? The biggest growth sector for pickleball is from recreational runners and running stores are always looking for additional non-running fitness items to sell, just as they have done with inline skates, yoga mats, swimming goggles and other fitness trends of the past several decades. If you haven’t started playing pickleball yet, your local running store might be encouraging you to get started in 2024.

DEC 1, 2023 Minute 1: Fuel up before a long run with these foods? At an early holiday gathering with some running friends last week, we noticed a napkin on our host’s kitchen counter: “People who wonder if the glass is half empty or half full miss the point,” it read. “The glass is refillable.” Leaving aside the concern that we tend to gather our deep thoughts by reading or writing on cocktail napkins, we thought this motto would resonate with endurance athletes. At a literal level, it relates directly to this new piece: “What You Should Be Eating Before Your Long Runs.” Keeping your tank filled at the proper level means consuming foods that contain high quality sources of energy and electrolytes, but are also easy on your digestive system. To address your energy needs, choose foods that are high in complex carbohydrates. They’ll provide your body with a readily available source of energy, but won’t cause the ups and downs associated with processed foods and added sugars. The longer your run, the more your body will rely on fat as an energy source, so consider eating foods like almond butter, eggs, and nuts to keep you sustained for the long haul. While at The Running Event in Austin this week, we were intrigued by a new generation of nutritional solutions like SFuels. Their products help train your body to use (optimally oxidize) fat and carbohydrate simultaneously, allowing you to go longer in your training and racing. More on that to come, as their founder has generously agreed to share the science behind this new fueling evolution. In the meantime, if you are seeking clean fuel, remember that foods high in electrolytes like magnesium, sodium, and potassium can facilitate muscle function and reduce the risk of cramps, so try to “Put Down the Sugary Sports Drink—These 9 Foods Naturally Replenish Electrolytes.” #FuelHardyMission Minute 2: Can you do this coach’s recommended number of pushups? If you subscribe to the KISS principle in life and fitness, you may already appreciate pushups – one of the simplest workout moves you can perform. They can be done just about anywhere, no equipment needed, and they’ll get your arms, chest, and core in shape all at once. That got us wondering, is there a baseline number of pushups we should aim for, and is there such a thing as too many? To get to the bottom of it, let’s dive into: “How Many Pushups You Should Be Able to Do Per Day.” Men's Health fitness director Ebenezer Samuel says that everyone should aim for at least 20 pushups at some point in their life. Make sure to clear the full range of motion each time, touching your chest to the ground and pressing all the way until your arms are fully straightened. If you find 20 too easy, try slowing down your speed. That increases your muscles’ time under tension, which ups the difficulty, and therefore, muscle growth. Just be sure not to take things too far, because some trainers feel that working out to the point of soreness is counterproductive. In this clip, Canadian martial artist and coach Firas Zahabi explains “How to never get sore,” which could be the key to improving consistency and exercise volume over time. #PushItToTheLimit Minute 3: Ignore the scale As referenced in Minute 1 above, runners must train their bodies to burn fat if they want to perform well over long distances. While this process may also make you a little more confident on the beach, we were reminded this week why weight loss can be a misleading goal. Body composition is more important to our overall health and performance than a number on the bathroom scale. Improving your power to weight ratio can be one of the most effective ways to speed up your pace, according to: “Beyond the Mirror: Understanding the Subtle Signs of Gaining Muscle and Losing Fat.” The first thing we should note is that if you aren’t dropping pounds, don’t worry. Muscle weighs more than fat, after all, so even if you’re successful with your body recomposition, the scale won’t capture the full nature of your progress. For that reason, some athletes like to use body fat measurements with skin calipers, bioelectrical impedance analysis, and more. Body recomposition requires you to walk a tightrope when it comes to diet. Muscle growth happens best when you’re eating a caloric surplus, and fat burning happens when you’re in a caloric deficit, so striving for both takes a lot of coordination and patience. For tips on how to pull it off, check out “Gaining Muscle But Not Losing Fat? Here’s Why!” Protein is muscle’s best friend, but processed foods and added sugars are known to pack on the pounds. That’s why if body recomposition is your goal, you’ll want to choose natural, protein-rich foods like eggs, salmon, chicken, and soybeans. #MoreThanMeetsTheEye Minute 4: 5 Key Takeaways From The Running Event Trade Show We had the happy privilege of tagging along with shoe dog extraordinaire Brian Metzler at The Running Event in Austin, TX, this week. Brian is a bit of a celebrity at this event, where all the top shoe, apparel and gear brands gather as an industry. (And yes, Brian will no doubt cringe when he reads that “celebrity” description.) His passion for the sport and its brands is palpable and contagious. When he isn’t jamming in a “working run” or two during the day, he walks the expo floor looking like a kid who just won a shopping spree at FAO Schwartz. That’s a long way of saying that Brian is very well positioned to recap this event and explain how the latest industry developments apply to you. A few highlights are below, but for the full analysis, check out Brian’s story on our website. 1. Cool New Shoes are Coming Running shoes are continuing to evolve – for performance, style and innovation. There are a lot of new foams, new uppers and new outsoles coming out, so 2024 will be an exciting year to visit your local running store to search for your next pair of kicks. While many of the next-level shoes are still under embargo – several of which will launch before the 2024 U.S. Olympic Trials Marathon on Feb. 3 in Orlando, Florida – there are a few iterations of shoes that will have removable or replaceable midsoles to enhance performance or sustainability. Again, hit our website to see news about new shoes from Nike, Adidas, Puma, Hoka, Brooks, Salomon, Altra, Scarpa and Reebok. 2. Diversity is On the Rise The running industry – brands, retail stores, race organizations, etc. – has a long way to go when it comes to diversity. However, at this week’s trade show, there was a much better representation among BIPOC individuals in all aspects of the trade than ever before, ranging from the educational seminars and panel discussions to the after-hours parties. 3. Athletes and Influencers are Elemental to Brands While professional runners are primarily connected to running brands for their running performance, more and more brands are bringing their athlete partnerships to the forefront for storytelling and product development. And that will continue in 2024 because it’s an Olympic year. Those connections bring both star power to a brand’s identity and authenticity to product design. 4. Retail Service is Evolving Most of the seminar sessions of the trade show were geared toward running stores enhancing their service, brand selection, fitting assistance, social media, training programs, merchandising and local events. In her keynote presentation, Melissa Gonzalez explored how run and outdoor specialty stores can adapt successful aspects of large retailers – like Target and Amazon – while still being small and hyper local with a focus on actionable customer retention strategies. 5. Pickleball is Booming Although the trade show was primarily about running and trail running, there was a lot of excitement focused on pickleball, which has been called the fastest growing sport in the United States. Why is there a connection between pickleball and the running retail industry? The biggest growth sector for pickleball is from recreational runners and running stores are always looking for additional non-running fitness items to sell, just as they have done with inline skates, yoga mats, swimming goggles and other fitness trends of the past several decades. For Brian’s full analysis of these emerging trends – along with some sneak previews of hot new shoe models – check it out here. #TRE-TOPS Minute 5: Quick Intervals Happy December to all our readers! Hot chocolate, presents, and a warm fire is what’s on our mind right now, but we’ve got room for one more winter tradition: Snowshoeing. Not only is it a ton of fun, but snowshoeing can also be an excellent form of cardio and cross training for runners. To learn why, check out: “An Ancient Form of Cardio You Should Try This Winter.” In Minute 1 of our last issue, we looked at the declining quality of sleep as we age. The data was scary enough to keep us up at night, but luckily, we found a few tips to counteract the decline. Among them was doing 40 minutes of exercise a day, and by going on a morning run, you’ll get even more of a benefit by syncing your circadian rhythm with the rising sun. Morning runs aren’t easy for many folks, but you can get into a groove with these: “10 Strategies for Embracing Morning Runs.” We are big fans of hill running, so we were happy to discover this new piece this week: “I added incline runs to my workout for 2 weeks — here's what happened to my body.” The author reported having better core engagement, a more intense workout, and improved quadricep development after incorporating incline runs into her routine. Minute 6: Daily Inspiration We love trail running and we love living in New England. While our world-famous foliage can make autumn runs pleasing to the eye, all those leaves fall to the ground, eventually, creating a slick camouflage for roots and rocks underneath the pretty color. As @katepallardy writes on Instagram: “Let's run all the trails, they say. Twenty twisted ankles later, I'm like – alright, the fun has ended. The leaves taketh over, and there's no hope.” Check out her full video of this phenomenon below. It is equal parts PSA and comedic sketch.

NOV 29, 2023 Minute 1: Does sleep get worse as you age? The aging process is wonderful, since we gain many things over the years, like wisdom, children, grandchildren, and… um… well… there must be some other benefits that don’t immediately jump to mind. Unfortunately, one documented downside of taking laps around the sun is that a good night’s rest becomes more elusive: “Why Does My Sleep Become Worse as I Age?” Experts say that our sleep mechanisms are like a used car when we’re older: they've got a lot of mileage, and without proper maintenance, they won’t operate as intended. That means that increasingly, we get less deep sleep, have to wake up in the middle of the night, and rise earlier than we intended. The research is still in its relative infancy, but the cause could have something to do with hypothalamus deterioration. What can we do about it? Well, research found that at least 40 minutes of exercise four times a week helped older adults improve sleep quality. Keeping a consistent sleeping and eating schedule helps as well, and for tips on both of those things, check out: “Get Healthy Sleep by Eating Right on Schedule” and “Creating a Sleep Routine – 6 Steps to Better Sleep.” #OldSnooze Minute 2: We’re going nuts for these healthy nuts If you think back to our prehistoric hunter-gatherer days, things were a bit nutty. Humans were eating nuts as fast as they could gather them. This food group is an excellent source of protein, according to registered dietician Destini Moody. She recently offered her advice on: “The 6 Best High-Protein Nuts You Can Eat.” First on the list is peanuts, which have the highest amount of protein per serving than just about any other nut. That’s why peanuts and peanut butter are a favorite among athletes looking to gain strength, as protein is one of the most important building blocks for muscle growth. Also on the list are pistachios, which include all 9 essential amino acids, making them what’s known as a “complete protein,” something that’s hard to find outside of animal-based sources. That’s just one of “The Top 5 Health Benefits Of Pistachios & How To Eat More Of 'Em.” Last on the list are walnuts, which contain remarkably high levels of omega-3s. That’s good news for those looking to lower their risk of cardiovascular disease, according to the “13 Proven Health Benefits of Walnuts.” #NutsThatKickButt Minute 3: Measure your fitness with these tests If you think back to your time as a student, you’ll probably recall the dreaded feeling of walking into class to find a pop quiz sitting on your desk. Well, brace yourself, because we’re throwing a test your way. Actually, make that 21 tests. We don’t expect anyone to complete every challenge, but pick and choose your favorites from the list in: “Assessing Your Fitness: Guide to 21 Fitness Tests.” There’s something for everyone here, with ways to check your speed, strength, explosiveness, endurance, mobility, and more. If you want to assess your full body fitness, the CrossFit workout of the day known as the Fran WOD is a good place to start. Time yourself to see how long it takes to complete thrusters and pullups in sets of 21, 15, and then 9 reps. Down here in Austin, Texas, for The Running Event trade show, we bumped into Jamie Monroe last night. He is a successful race director now, but in a former life he was a Navy SEAL. Jamie compiled a series of military tests that you can access on his website: ReadyFit. He’s assembled the tests from all branches of the armed services and many of them feature a running component, so our readers may have some fun with these exams. The SEAL test, for example, involves a 1.5 mile run. The minimum time is 10:30, but a competitive result is more like 9:30. While we’re on the subject of full body conditioning, runners would do well to remember the tips in: “Runners: how to strength train without injuring yourself.” If hitting the gym has you feeling a bit like a fish out of water, know that it’s totally fine to work with low weight or reduced range of motion as you get accustomed to the lifts. In fact, some weightlifters find that partial reps are useful for both building muscle mass and targeting your muscles’ weak spots. For more on that, check out “How to Use Partial Reps to Develop Strength and Size.” #TestPrep Minute 4: Can new weight loss drugs be an option for all? For all of the remarkable innovation in medical technology and therapies, perhaps the biggest medical miracle would be an overhaul in the American healthcare system’s accessibility and affordability. A prime example of this is the economic disparity among typical users of weight loss drugs like Ozempic, which we touched on in Minute 2 of this issue. The initial rap on Ozempic was that it is a vain indulgence for celebs and the ultra wealthy. With a price tag north of $1,000 per month, it is true that this treatment is not making its way to the folks who need it most – more than 40% of U.S. adults are obese and that number climbs to greater than 50% in lower income zip codes. According to the editorial board of the Washington Post, it doesn’t have to be that way: “How to make powerful new obesity drugs available to all.” First, we should note that these drugs don’t just make you look better in a bathing suit. For people struggling with severe weight issues, Ozempic has been shown to lower the risk of joint pain, diabetes, heart disease, stroke, certain cancers, and other ailments connected to obesity. According to the Post, Step 1 is continuing R&D. If more providers can deliver a variety of drugs like Ozempic, competition can help drive prices down. Next is Medicare reform. Currently, Medicare cannot cover weight-loss drugs thanks to a regulation from a time where obesity was seen as a personal failure, and not a consequence of biological and societal factors too. Doctors have come to think differently about a lot of weight related issues, including the use of the BMI scale as a health indicator, because “Being overweight may not be associated with early death, study says.” BMI can’t distinguish between people who are “overweight” due to a high volume of muscle mass vs. body fat. These days, doctors are having greater success screening for weight related comorbidities by looking at waist circumference instead. #OzempicMeUp Minute 5: Quick Intervals In Minute 1 of our last issue, we dove into the pain cave with Courtney Dauwalter and came out stronger than ever. Dealing with pain as an athlete is one of the greatest tests of discipline, and we’ll take all the advice we can get from veterans of the sport to learn how to deal with it. That’s why we were enthralled to come across this post from Dani Mateo, a Spanish Olympic marathoner. Click this link to find out how to “Act as an Athlete Lesson 1: Self-Discipline.” Doing a speed workout for the first time is difficult but rewarding. Doing the same workout for the hundredth time in a row? That’s downright tortuous. We think that variety is the spice of life, and a necessary component of any well rounded training plan, which is why we loved learning about these “7 Great Speed Workouts For 5k Performance Improvement!” Minute 6: Daily Inspiration Hero worship alert! As mentioned above, we are down in Austin for a big running trade show. We rubbed elbows (literally) with Meb today, but we got really giddy when we saw @lauramcgreen across the expo floor. We have featured her many times here in Minute 6 because we think Laura is the funniest person in running. Her IRL persona did not disappoint. In her latest running culture observation, Laura explores the variety of people running a Turkey Trot. There are those who treat it as a fun way to burn off extra servings of stuffing, while others seem as if they are chasing a PR in a World Marathon Major. Whatever camp you fall into, we’ll refrain from judgment. If you want to laugh along with us, check out the latest post from Laura below.

By Brian Metzler ‘Tis the season to start thinking about next year’s running goals. But before 2024 rolls around, it’s time to collect some Black Friday deals. If you’re a runner looking for shoes and gear, I would highly recommend visiting your local specialty running store. Your neighborhood shop probably has its own Black Friday deals as it tries to clear out a lot of 2023 shoes at a discount, not to mention special deals set up for Small Business Saturday. The best thing about visiting your local running store is that you’ll gain so much more than a transactional moment of buying shoes at a discount. You’ll not only get expert shoe-fitting service, but you’ll also be inspired by seeing other local runners buying shoes and overhear them talking about their running goals. You’ll likely engage with people in your local running community, get motivated to begin a training program, learn about the store’s weekly fun runs, and so much more. Local running shops are still the lifeblood of running, both as a sport and as a community-oriented activity. When it comes to Black Friday deals, if you plan on shopping from your keyboard, your first online stop should be at RunningWarehouse. This well-stocked running shop has been offering great deals on shoes during its Black Friday Week sale that began last weekend. A quick search turned up a $150 discount on a Garmin Forerunner 245 GPS watch, 25 percent off all Saucony shoes and apparel, $50 off select colors of the Nike Streakfly and several high-quality shoes available for less than $100. Fleet Feet tends to downplay online discounts to support its brick-and-mortar stores around the U.S., but if you go to the Clearance tab on its website you’ll find $25 to $40 discounts on a lot of great shoes – including the Brooks Glycerin 20, ASICS Gel-Nimbus 25, Hoka Rincon 3, New Balance FreshFoam 1080v12 and more. If you’re looking for gifts for the runners on your list, consider buying a Fleet Feet Gift Card, which can be used at any of the 250+ Fleet Feet stores across the country. Every runner knows the best running headphones are made by Shokz and if you sign up for the brand’s email newsletters on Friday, you can get 30% off a new pair of wireless Open Run ($90) or Open Run Pro ($125) models. Nike has a lot of great running gear at a discount, both in its closeouts section and via its Black Friday promotion. (Use code: BlackFriday to get an extra 25% off already reduced items!) Tracksmith is having a sitewide sale with up to 40% off, but if you use HARVEST20 at checkout you can get an additional 20% off. Adidas launched its Black Friday Sale earlier this week with discounts up to 70% off. That includes 40% off Yoga Studio Luxe 7 Leggings, 60% off Ultraboost Light Running Shoes and Adidas Terrex Speed Trail Running Shoes for just $72. Craft is having a flash sale and some of its most popular baselayer and midlayer tops are up to 60% off. On Running is one of the fastest-growing shoe brands in the world, but did you know they make great running apparel with the same clean designs and technical precision? As part of its Buy One, Get One, Give One promotion, it’s offering a two-for-one sale that includes a donation to one of its Right to Run partners aimed at providing better access to runners who don’t have easy access to the sport. The Black Friday Sale at BrooksRunning has loads of deals on shoes and apparel, including 25% off the comfy Luxe Hoodie pullover and 47% off Hyperion Tempo shoes. For its Black Friday sale, Lululemon is blowing out everything: running shorts, running tights, running T-shirts and sports bras. There are several other running and outdoor brands having big sales this weekend, including Arc’Teryx, New Balance and Puma.Visit the Rock ‘n’ Roll Running Series website to get great discounts on Lululemon race apparel. You can get a really cool Eliud Kipchoge T-shirt or artist print for 20% off at the Team NN site. Also, The Harrier, a running-inspired casual brand of clothing that launched in 2020, is closing its doors for good on Dec. 10, so it’s blowing out its final inventory this weekend. Finally, check out Amazon for crazy deals on running shoes and gear. A pair of Saucony Peregrine 13 for less than $90? Yup! How about a pair of Saucony Triumph 20 for less than $70? Even better is the Brooks Launch 9 for less than $60! Just remember that Black Friday is also a great day to lace up your current running shoes to head out for a post-Thanksgiving run!

NOV 24, 2023 Minute 1: Suffer better, run faster In Buddhist teachings, it’s said that fundamentally, life is suffering. Whether you are a follower of the wandering ascetic from South Asia or not, you may believe that logging miles on your feet inevitably involves some pain. If you’ve got any race experience, you’ll know that suffering is just part of the process when chasing a strong performance. That’s why some coaches teach their athletes: “How to get better at embracing the suck.” To run faster, you don’t need to reduce your pain, but rather, adopt strategies to cope with it. One technique is called segmentation, in which you frame a race in smaller, more achievable chunks of the whole. Instead of embracing the fact that you’re going to be hurting for several miles, just focus on the mile or the 1/2 mile ahead. Making an effort to congratulate yourself with each segment completed can give you a dopamine boost, pushing you deeper “Inside the Pain Cave.” With a name like that, we’d understand if you weren’t eager to visit this destination, but for Ultrarunning legend Courtney Dauwalter, the pain cave is exactly where she wants to be. She says that during tough races, she literally imagines a physical location she enters, and it’s a place where the longer you stay, the stronger you become. Becoming comfortable with discomfort is a superpower for some runners, but it’s important to recognize the difference between good and bad “Running Pain: Should You Keep Running Through It?” Generally speaking, if a pain is sharp and sudden, gets worse throughout the course of an activity, and affects your life beyond your running, it's the sort of pain that you need to stop and take care of. #SufferTime Minute 2: Top 10 Black Friday deals for runners For 360 days per year, we buy our new running gear at a couple of nearby specialty run shops. On occasions like Black Friday and Amazon Prime Days, however, the deals are just too good to pass up. Continuing a tradition of the past few years, we have scoured the interwebs to produce our list of the “Top 10 Black Friday Deals for Runners.” Today and rolling into Cyber Monday, you can find good values from top brands like Apple, Therabody, Lagoon, and Bombas. The Running Event, the largest trade group for the running industry, considered more than 12,500 nominations for its prestigious list of the 2023 Best Running Stores award. If you don’t see one of your local shops on that list, previous winners of this industry award are listed here. Until you venture forth to visit one of these shops, enjoy some leftovers on the couch and do some shopping with your thumbs from our list of the “Top 10 Black Friday Deals for Runners.” Minute 3: Strike a balance between stability and explosivity As runners, we value long slow distance (LSD) as much as Timothy Leary loved lysergic acid diethylamide (the other LSD). Racking up miles during Sunday long runs can clear out some headspace while also prepping us for upcoming races. That being said, we also understand how effective training for explosivity can be – even for marathoners. It can improve your efficiency, top speed, and durability, which is why you should consider: “Plyometrics for Trail and Ultra Runners.” Training plyometrics increases your body’s capacity to take on the stresses of trail and distance running, says Dr. Jesse Rile. Squat jumps, lunge jumps, single leg hops, and jump rope are all effective ways to engage in plyo. Once you’ve built up your explosivity, you can then work on stability with yoga. Think of it as the peaceful yin to your explosive yang in training, and these “4 yoga poses to build core strength you can do anywhere” are a solid place to start. The core is composed of your abdominals, the muscles in your lower back, pelvis, and hips, which all work in tandem to support your spine. That’s vital for maintaining proper form, especially on long runs and challenging trail runs. Yoga may be all about finding your inner peace, but over time, it can turn you into quite the warrior, as in: “The 5 Warrior Poses of Yoga.” #Don’tDropLSD Minute 4: Brian Metzler's take on Black Friday Last week, Brian Metzler, contributed a thoughtful essay in this space: “5 Ways to be Inspired About Running During the Holiday Season.” Brian follows up his thoughts on the “why” of running, with an overview today of “why you should love” Black Friday bargains on running gear. Like us, Brian is a passionate advocate for local running shops who also recognizes the ease and potential savings of shopping online. A few highlights of Brian’s Black Friday approach are below, but for his full take, check it out on our website. ‘Tis the season to start thinking about next year’s running goals. But before 2024 rolls around, it’s time to collect some Black Friday deals. If you’re a runner looking for shoes and gear, I would highly recommend visiting your local specialty running store. Your neighborhood shop probably has its own Black Friday deals as it tries to clear out a lot of 2023 shoes at a discount, not to mention special deals set up for Small Business Saturday. The best thing about visiting your local running store is that you’ll gain so much more than a transactional moment of buying shoes at a discount. You’ll not only get expert shoe-fitting service, but you’ll also be inspired by seeing other local runners buying shoes and overhear them talking about their running goals. You’ll likely engage with people in your local running community, get motivated to begin a training program, learn about the store’s weekly fun runs, and so much more. Local running shops are still the lifeblood of running, both as a sport and as a community-oriented activity. When it comes to Black Friday deals, if you plan on shopping from your keyboard, your first online stop should be at RunningWarehouse. This well-stocked running shop has been offering great deals on shoes during its Black Friday Week sale that began last weekend. A quick search turned up a $150 discount on a Garmin Forerunner 245 GPS watch, 25 percent off all Saucony shoes and apparel, $50 off select colors of the Nike Streakfly and several high-quality shoes available for less than $100. Every runner knows the best running headphones are made by Shokz and if you sign up for the brand’s email newsletters on Friday, you can get 30% off a new pair of wireless Open Run ($90) or Open Run Pro ($125) models. Nike has a lot of great running gear at a discount, both in its closeouts section and via its Black Friday promotion. (Use code: BlackFriday to get an extra 25% off already reduced items!) Tracksmith is having a sitewide sale with up to 40% off, but if you use HARVEST20 at checkout you can get an additional 20% off. Also, The Harrier, a running-inspired casual brand of clothing that launched in 2020, is closing its doors for good on Dec. 10, so it’s blowing out its final inventory this weekend. For Brian’s full perspective on holiday shopping for runners, check it out here. #ShopTilYouDropYourPR Minute 5: Quick Intervals Have you ever done a run that was so nice, you wanted to live it twice? Well, we’ve got good news for Strava users, since they’re implementing a new feature that allows you to take a virtual bird’s eye view of your route. We can’t think of a better way to cherish and appreciate our more scenic runs, so we’re thankful for the innovation: “Strava releases ‘Flyover’ 3D video recap of athlete activities.” Speaking of being thankful, we want to wish all our readers a belated Happy Thanksgiving! In our fast-paced modern lives, the value of slowing down and expressing gratitude for what we’ve got can’t be overstated. In fact, some experts think gratitude is so powerful, it’s a shame we don’t make an effort to express it more. That’s why keeping a daily gratitude journal is worth exploring, and to learn about the benefits, read: “Giving thanks is good for you. Here's how to make it a habit.” Is it just us, or is there something about the brisk fall weather that makes you want to return to a simpler time, chop some wood, and enjoy a cozy fire. If that sounds enticing, just wait until you hear about the health benefits the lumberjack lifestyle can bring! If your goal is developing functional fitness, you’ve got to learn “How to Get the Body of an Old-School Logger” by performing farmer’s carry, medicine ball ax chops, and other frontier-inspired exercises. Our fast friend and running music recommender in chief, Rebecca Trachsel, is back this week with a new featured song: "Easy" by Misterwives. Formed back in 2012 and based in NYC, Misterwives is led by singer Mandy Lee. Apparently, the band came together because Lee wanted an ‘80s cover band to play for her birthday. And that's all she wrote. Pun intended. The well-known indie-pop band was dropped by their first label mid-pandemic and "Easy" is about being resilient, managing heartache and eventually getting back up and starting again. The message – even when things are difficult, they will get better – resonated with me and, I'm guessing, likely does with most readers here. I can't help but nod my head to the beat as Lee sings: "I'm still standing and my heart's still beating. It gets easier, but it's not easy." Tell me that doesn't apply to almost everything we deal with in life. Especially running. You can find it on Spotify here and on Apple Music here. #turnitup Minute 6: Daily Inspiration In our last issue, we gave a tearful shoutout to Kayleigh Williamson, one of the first women with Down Syndrome to ever complete a marathon. The video of her crossing the finish line captured the joy and agony of the moment perfectly. Today we are sharing a finish line video that captures another vibe entirely. @earth_oscar finished the Korat Marathon in Thailand this month and showed us the best finish line dance moves we’ve ever seen. Check out the sassy performance in the video below.

Love it or hate it, Black Friday is not just an opportunity to buy cheap TVs at Walmart and fuzzy PJs at Target. It’s also an excellent time to stock up on running gear for you or for a special runner in your life. Most of these deals are limited to Amazon Prime members, so if you're not already a member, you can start a 30-day free trial here. As of press time on Friday, all of these items were available at a nice discount to their normal retail prices. Just click the link to see how big the bargains are right now. Links featured on this page are affiliate links, meaning, at no additional cost to you, Six Minute Mile will earn a commission. Here's the breakdown of our top 10 Black Friday deals for runners: 1. Theragun PRO Percussive massage has emerged as a trend among professional runners and everyday athletes alike. It offers the benefits of a sports massage in the comfort of your home, and at an affordable price. These devices have been shown to release muscle tension and Theragun is one of the best on the market. Just about the whole family of products is on sale so it's a matter of picking the one with the right size, color, and price. Check Price Here 2. Peloton Exercise Bike with Immersive 22" HD Touchscreen When it comes to at-home exercise equipment no one has dominated the headlines more than Peloton. While there are many good competitors among treadmill manufacturers, the Peloton stationary bikes are second to none. Plus, their workout classes are best at emulating the real spin studio experience. Check Price Here 3. Lagoon Otter Pillow We go on and on about the importance of a good night's rest. All of the recovery technology in the world is no substitute for sound sleep with the right pillow. We took the Lagoon Sleep Quiz and ended up with "the Otter" which is great for those who like sleeping in cooler conditions with a tad firmer feel. The best part about this pillow is it is totally adjustable, meaning you can remove fill to make the height just right for your own personal neck and back alignment. They are offering Six Minute Mile readers our best deal of the year -$20 off every Lagoon pillow & pillowcase with the codeCOZY, andup to $130 in savings on bundles. Check Price Here 4. Apple Watch Series 9 Smartwatch Credit where credit is due – Apple Watch has established itself as one of the better fitness trackers out there. Its seamless connectivity with iPhones makes it simple to use and easy to integrate. We love this one for its fall detection feature which can come in handy for trail runners and cyclists. Check Price Here 5. Garmin Forerunner 745 The Garmin Forerunner 745 can handle any activity and was designed with triathletes and runners in mind. This Forerunner features VO2 max tracking and multiple global positioning networks. Garmin Pay has become a very helpful addition for those who like to end their runs at the juice shop...or the sports bar. Check Price Here 6. Bombas Socks A top-tier running shoe is nothing without the perfect sock for you to slide into. That is why the Six Minute Mile staff pretty much only runsin Bombas Socks. Our favorites are the ankle cut but if you need more warmth in the winter, they have you covered with fuzzy wool products too. They are pricing their whole collection at 25% off for the big shopping holiday. Check Price Here 7. Hydro Flask 32 oz Bottle with Wide Mouth Straw Lid Here's your 32 ounces to freedom. Well, at least if you fill this bottle up with water or some other hydrator you will feel a lot more free on your run. It might just be us, but a great run starts with staying hydrated all day. Check Price Here 8. Vital Proteins Collagen Peptides Powder Collagen peptides have been proven to support healthy joints, bones, skin, and ligaments. We've added it to our anti-aging routine (but still haven't seen the same results as Vital Proteins Chief Creative Officer Jennifer Aniston). These supplements can add up cost-wise, so if you've been on the fence about trying them, now is a good time to give it a try. Check Price Here 9. Beats Powerbeats Pro Wireless Earbuds These high-performance headphones provide a secure fit around your ear while you are running or exercising. These buds were designed to take on sweat and any other common elements you may encounter on your ride or run. Check Price Here 10. New Balance Run Short Sleeve Shirt It's not our Boston bias when we say that New Balance makes some of the comfiest gear for runners. Their ICEx tech fabric holds up with all of the other bigger gear brands out there and comes in illuminating colors keeping you visible on dark roads. Check Price Here

NOV 22, 2023 Minute 1: Run the best racing line in your next marathon If you’re a speaker who’s prone to going on tangents, you’re content to meander before reaching your point. (Pretentious non sequitur? Qui, moi?) Paradoxically, if you’re a runner who “goes on a tangent” while racing, it means you’re optimizing your path for the shortest distance. This new story provides good advice on: “How Running Tangents Can Shave Down Your Race Time.” In a geometric sense, following the tangent of your race course means taking the most direct path possible to minimize your race distance. When a race organizer says that their marathon is 26.2 miles long, that is measured by the shortest possible legal route – the “race line” – tracking close to corners as the race unfolds. Of course that’s not always possible when you’re stuck in a big pack and forced to the outside of a turn. Those extra steps are why your GPS watch may read: 26.4 miles when you’ve crossed the finish line. For some good visual examples of tangent strategy, check out this analysis: “Running Tangents.” It’s not always as simple as just hugging the inside of your race course, since you can get pinched at a corner with all runners converging on the “race line.” Instead, it may be faster to run a little further on the outside edge of the course to avoid a mosh pit. The racing line will be different for every course, so it’s important to familiarize yourself with the important twists and turns you’ll have to take. Looking far ahead to stay aware of the path to come can help you plan the optimal route, and it’s one part of the perfect “Race Strategy for the Marathon.” Proper positioning at the starting line can also make things much easier. Generally speaking, faster runners should go to the front, and slower runners can hang back to minimize the chances of bunching up. For more on that, check out: “How to Deal With Crowds at Races.” #OnATangent Minute 2: Goals and community can push you to run your best We’re always quite impressed when we hear about running streakers – the kind who crave consistency and tradition, not an indecent footrace across a stadium field. Clothed streakers challenge themselves to run a certain milestone repeatedly and consecutively. Sometimes, that means running every day for a year or doing the same local turkey trot for decades. Other runners like the challenge of hitting a milestone in every race, like Chris Farley, owner of the Pacers Running stores in D.C who has run a sub-3:00 hour marathon every year since 1999. Sadly, his streak is in jeopardy since he had a bad day earlier this month in New York: “His 24-year marathon streak ended. But his fans wouldn’t let him quit.” Chris missed the mark by only 4 minutes in this year’s NYC Marathon. He was understandably distraught over his shortcomings, but some fans of his may have taken it even harder. They started writing to him encouraging Chris to give it another shot, and that’s exactly what he plans to do in December. If you’re curious about other streakers who measure themselves by races finished, not finish times achieved, check out: “Two Mainers part of Boston Marathon's elusive Quarter Century Club.” The Quarter Century Club, or QCC for short, is comprised of about 100 active members. That means they’ve all run at least 25 Boston Marathons in a row, while managing injuries, ailments, and family commitments. #OnAHotStreak Minute 3: Watch out for fat-soluble vitamin supplements Generally speaking, the more vitamins you get, the better. That’s particularly true for water-soluble vitamins like vitamin C and B, since they’re processed and expelled from the body with ease. However, not all vitamins are alike, and it’s important to understand the risks of overconsuming fat-soluble vitamins like A and E: “How these two vitamin supplements could do more harm than good.” Unlike water soluble vitamins, fat-soluble vitamins are stored in the liver and fatty tissue for long periods of time. That makes us vulnerable to reaching toxic levels of each, which can bring an array of nasty side effects. For vitamin A, that means an increased risk of joint pain, liver damage, and birth defects. For vitamin E, you could face an increased risk of prostate and lung cancer, as well as higher instances of blood clotting. For most of us, eating a balanced diet will be enough to ensure we aren’t reaching dangerous levels, but if you supplement vitamins on a regular basis, please exercise some caution. Speaking of balanced diets, we came across an article that reminded us just how important fiber can be: “Use This High-Fiber Food ‘Cheat Sheet’ To Balance Your Microbiome Without Confusion.” Dietary fiber regulates our digestion, which helps keep our guts healthy. In fact, it only takes about 6 grams per meal to make a positive impact, so pick a few items from the list of foods to make sure you’re getting all you need. #TooMuchOfAGoodThing Minute 4: Keep your workouts short and sweet this winter Lately, we’ve been researching how to do less with more in our running. In last week’s issue, we recapped the Run Less, Run Faster method, and took a critical look at the pros and cons of long runs. Given that it's nearly winter, you may be looking for a way to reduce your time out in the cold, so here are some ideas from Canadian Running: “3 winter running workouts to keep fitness at the max.” These workouts are as short as a winter day and sweet as a gingerbread house, starting with Surge sets. Begin by warming up for 10 minutes, then do the following intervals: 2 x 90 seconds at 10K pace, 4 x 60 seconds a bit faster, 4 x 30 seconds hard, and finally 4 x 15 seconds at max pace. After each interval, take a recovery period the same duration as the previous interval. For instance, after your first 90 second 10K interval, walk or jog for 90 seconds before resuming. If you’re looking to avoid the cold entirely, you can make use of some of the “22 best HIIT workouts for all levels, from 5 to 45 minutes long.” Many of the workouts featured can be done from the comfort of your living room, and all you need is a yoga mat and a couple dumbbells to get the blood pumping. #WinterWonderWorkouts Minute 5: Quick Intervals What’s one thing that Einstein, Salvador Dali, and Thomas Edison all had in common? Napping on the job, apparently. Let us clarify, we’re not saying they were lazy workers. Rather, they figured out a mental trick that ignited their creativity and problem solving, and it involves waking yourself up as you’re drifting off to sleep. We’ve previously covered some of the health benefits of napping in minute 4 of this issue, but if you want to read up on one more, check out “The Dead-Simple Life Hack That Einstein, Edison and Dalí All Had in Common.” When we hear Peloton, we think premium, for better or worse. It’s a premium experience that comes at a premium price, and it has us wondering if there’s a cheaper way to reap the rewards of this exciting tech. Some folks have found great deals on used bikes or financing options, but you should also consider “MacGyvering” your own solution: “'Get a Peloton,' They Said. My Spin Bike Was Half the Price, and I'm Thrilled With It.” If you asked most runners, they’d probably tell you cannabis and running mix like oil and water. Perhaps surprisingly, some athletes feel that cannabis use and exercise are more like peas and carrots. These days, as many as 16% of U.S adults admit to smoking marijuana regularly, while nearly 50% admit to trying it at least once, according to Gallup: “What Percentage of Americans Smoke Marijuana?” Among those tokin’ adults are some athletes trying to go beyond just a “runner’s high.” In fact, a recent study found that cannabis use could improve feelings of enjoyment during a run, while reducing post-run pain levels. That has us asking the question: “Does Running While High Feel Good?” Black Friday has seemingly morphed into Black Friday Week over the past few years. While that’s bad news for those who dislike the commercialization of the holiday season, it’s good news for runners looking for an early start on shopping deals. We pulled together our Six Minute Mile’s Best Early Amazon Deals for Runners. You will find several fan favorites at once-per-year prices for things like Apple AirPods, Garmin watches and Theragun massage tools. Check out our full list of early bird specials here. Minute 6: Daily Inspiration The NYC Marathon never fails to disappoint, but this year was one of our favorites yet, partially because we got to watch Kayleigh Williamson achieve her dreams. She’s one of the first women with Down Syndrome to ever complete a marathon, and watching her take in the moment as she crossed the finish line was as moving as it gets. It reminds us of Chris Nikic’s finish at the Ironman World Championship last year, where he became the first athlete with Down syndrome to complete that event. We were lucky enough to be working at the NYC Marathon finish line when Kayleigh approached and we still get chills every time we think of witnessing her tears of joy. Grab the Kleenex and check out her emotional finish line video below.

NOV 17, 2023 Minute 1: Are we too fond of long runs? In Minute 2 of our last issue, we went against the grain with our investigation into the Run Less, Run Faster method. If you don’t recall, it’s all about throwing away your “junk miles” and making the most out of a few runs a week. Well, continuing that trend of minimalism, we’re asking the irreverent question: “Are long runs overrated?” For many of us, the Sunday long run is a tried and true tradition to build endurance. However, all that distance comes at a cost, and you can expect plenty of soreness and even a higher risk of injury after pounding the pavement for extended time frames. Some research indicates long runs produce diminishing returns when it comes to muscle and bone strength. Initially, your body responds and adapts rapidly to the stress of exercise, but the longer you go, the smaller your rate of growth becomes. Of course, for many distance runners, there is no substitute for the aerobic gains a long run can offer, but it's all about dialing in the right frequency. If you’ve been a once-a-week long runner for a while, consider dropping to one or two per month and see if it improves your recovery. We wouldn’t cut them out entirely, though, or you’ll miss out on these: “8 Undeniable Benefits of Long Runs.” Long runs are an opportunity to explore, feel accomplished, and build your confidence as an endurance athlete, just to name a few benefits. #AdditionBySubtraction Minute 2: In pursuit of the sub 3-hour marathon Only about 4% of runners can break three hours in a marathon according to one recent survey. The sub-3:00 marathon is a benchmark for runners that we discussed in Minute 1 of this issue. Read that, and you’ll know where you’re going, but if you want to learn how to get there, check out: “How To Break The 3 Hour Marathon Pace Guide + Training Plan.” A typical marathon preparation involves about 4 to 6 months of training, with as much as 6 days of running a week. Of course, the specifics will vary depending on your personal stress tolerance, but expect it to be in that ballpark if you’ve got ambitious goals. Approaching training in phases can keep things dynamic and exciting. If you want to build the perfect training approach, consider using “The Six Phases of Marathon Training.” Begin by building an aerobic base and strengthening your bones and connective tissue with a period of frequent, slow mileage. The goal here isn’t to push yourself, but rather, allow your body to adapt to the workload that’s to come. Once your endurance is good to go, begin introducing workouts to push your lactate threshold and grow your speed over distance. Finally, taper off your mileage and focus on improving form and recovery. Here, you’ll want to do plenty of drills, strides, and other fine tuning workouts to ensure you show up on race day sharper than ever. #IWannaBeSub3 Minute 3: To juice, or not to juice... We hope all our readers have managed to stay relatively healthy this cold and flu season. Nothing puts a damper on your running like having to take a week to get over a bug. That’s why we’re alway on the hunt for natural remedies that can give our bodies a fighting edge. With that in mind, we’re asking “Is Lemonade Good to Drink When You Have a Cold or Flu?” You’ve probably been told that when you’re sick, you need lots of fluids and vitamin C. That’s exactly what’s in a glass of lemonade, so it makes sense folks would recommend it as a cure-all, but is it really the best option? Probably not, since lemonade (and fruit juices in general) lack a lot of nutritional value compared to the original fruit. That means less electrolytes to keep you hydrated, and lower levels of vitamins that promote immune function. That’s just a few of the reasons why many nutritionists recommend whole fruits: “Here are 5 reasons why FRUITS are better than fruit juice.” Fruits have more dietary fiber, flavonoids, and other nutrients which keep you feeling full and vibrant. Among those nutrients is magnesium, which we spoke about in Minute 3 of our last issue. We already covered the fact that it can improve your sleep, but did you know “These Dietary Supplements Might Actually Help With Migraines?” #JuiceCleanse Minute 4: Instead of a weekly shoe review, an essay Last week we shared an excellent question from Chris, one of our readers in New England. He wondered what he should do with all of the running shoes stacked up in his closet that he no longer used. Right on cue, our ace shoe reviewer, Brian Metzler, provides an answer as part of a very thoughtful essay this week. Instead of his normal shoe or gear review, Brian shares some nice perspectives on how runners may want to approach the holiday season. This isn’t advice about how to avoid overeating at Thanksgiving or counting the calories of eggnog, it’s more provocative, encouraging all of us to identify the “why” of our relationship with running. A few highlights of Brian’s essay are below, but for his full take, check it out on our website. The fall marathon season is coming to a close and the holiday season is upon us, which means, no matter if we’re still glowing from running a race or just enjoying the change of season, we’ll all be facing a shift in energies over the next few weeks. With a sincere wish that the holiday season is warm and bright for you and your family members, here are five ways to approach the season as a runner. 1. Give Back The holiday time is a great time to donate money, volunteer time or pass along running gear you no longer use. You can find opportunities in your local community for each of those or you can pick a national or global organization you believe in (like Wings of America or Shoes for Africa). For me, I’ll be donating a lot of pre-worn running shoes to One World Running, which delivers them to schools, running groups and non-profit organizations domestically and internationally. I will also be donating to a GoFundMe account aimed at offsetting the medical bills of the family of runner Aaron Kuen. A committed age-group runner, husband, father, veteran and respected accountant, Kuen was on his way to a personal best time in the California International Marathon last December, when he collapsed from a freak medical incident brought on by rhabdomyolysis and has been rehabilitating a brain injury ever since. He’s made great progress, but it’s been a difficult and expensive process for his wife and three young daughters. 2. Run a Turkey Trot Believe it or not, Thanksgiving Day is the biggest running day of the year in the U.S. and it’s solely because of the quirky (but popular) concept of running turkey trot races. Why are turkey trots so quirky? They’re an odd mix of timing, a random collection of runners and non-runners and an integral part of a day filled with so many other big events. No one is peaking their training for a turkey trot, it’s just a random bout of jogging just for fun. However, a different level of competitiveness seems to emerge as family members challenge each other before the day begins a lethargic spiral into football and feasting. 3. Get Re-energized for 2024 If you’ve been running all year and chasing race goals for several months, now is a good time to back off a bit and give yourself some grace to relax and rest. I always find this time of the year the best time to start fine-tuning my running goals for the coming year. If you can carve out even an hour to earnestly think about what you’re inspired to do next year—specific races, running-related travel destinations, your first or next trail race—you can start to calmly put it in motion. But if you wait until late December or early January, there’s a good chance you’ll get caught up in the false hopes and the reactionary race registration spree tied to the “New Year, New You” drivel that will be strewn across magazine covers and your social media feed. 4. Find Crazy Shoe Deals As much as there are a lot of great shoes about to be released for 2024, now is the time to gobble up your favorite shoes of 2023 at a discount. (You can probably even find some remaining 2022 models, if you can find your size.) I’m talking about both typical end-of-season discounts aimed at clearing out this year’s models to make room for the new ones, as well as super-discounted Black Friday, Small Business Saturday and Cyber Monday deals. While I always suggest you shop at your local running store, Running Warehouse has started its Black Friday Week sale, and I just spied a pair of Saucony Peregrine 12 trail running shoes for $77. 5. Remember Your ‘Why’ We all run for different reasons, but sometimes we get carried away, right? Sometimes we ask too much of running, thinking it’s going to make us super fit, hyper lean or exceptionally fast. It's easy to get caught up in what we see on social media, and occasionally we get carried away with our individual racing goals—me included! But I know running is at the bedrock of who I am. I run for my physical, mental, emotional and spiritual well-being because nothing else is as helpful keeping me balanced in each of those areas. For Brian’s full perspective on the holiday season, check it out here. #HolidayCheer Minute 5: Quick Intervals Love comes from the heart, but we think it’s just as important to love your heart back. That’s why we’re deferring to “The experts: Cardiologists on 20 simple, successful steps to a healthy heart.” Included are tips on diet, sleep, stress management, that may not only improve athletic performance, but also lower your risk of cardiovascular disease and heart attacks. If you asked us what we love about modern GPS watches and fitness trackers, we could go on for pages. (And often do!) That being said, living the good life is all about finding harmony with your inner nature, says Plato. One runner/philosophy professor by the name of Sabrina Little weighed in on the subject, warning about the potential disconnect fitness trackers can create in your own experience. If your trackers have you feeling a bit like a wild animal in a cage, then you should read: “My GPS Watch and Me.” At the risk of sounding like one of the bad guys in Star Wars, we’re here today to tell you that your anger is a good thing. Well, in certain situations, that is. It’s a bad idea to let your anger and emotions control you completely, but some athletes have found anger to be a powerful motivator for their workouts and competitions. Among them is Tom Brady. Love him or hate him, he’s one of the greatest competitors of all time. That’s why we were interested to hear his and others’ thoughts on the matter, which you can read in “The Power of Exercising Angry.” Our fast friend and running music DJ, Rebecca Trachsel, is back this week with a new featured song: “Blame the Moon” by Cain Culto. As Rebecca writes, this one is totally different from my last few picks and that is on purpose as I don't want to get stuck in one genre for these weekly suggestions. Cain, born Andrew Estevan Padilla, began as a pastor making electronic Christian music. In 2020, they chose to take things in a new direction and used their music as a way to express themselves during this transition and to share their new perspective. “Blame the Moon” is a funky, pop groove that sinks right under the skin; starting with the upbeat percussion and then enhanced by Culto's eerie, falsetto vocals. They have a ton of new music in development and will undoubtedly be a well known name across many genres in 2024. In the meantime, get your funk on with all the gems that are out now. You can find it on Spotify here and on Apple Music here. #turnitup Minute 6: Daily Inspiration As rewarding as marathons can be, it’s important to remember we’re only human, and we’re always one stroke of bad luck away from having an accident. We found a video that’s a harrowing reminder of that fact. In the clip, a runner stumbles around until being caught by course marshals who attempt to bring him back to his senses. For the record, we’re inclined to disagree with the original poster’s description that the runner didn’t have “the right training.” The truth is, there are a lot of factors that can cause your race to go south. Maybe you didn’t do enough hydration in the leadup to the race, or the weather was far hotter than you expected. Whatever the cause, we hope this runner had a speedy recovery, and to all our readers, stay safe out there! Check out the video here.

By Brian Metzler The fall marathon season is coming to a close and the holiday season is upon us, which means, no matter if we’re still glowing from running a race or just enjoying the change of season, we’ll all be facing a shift in energies over the next few weeks. With a sincere wish that the holiday season is warm and bright for you and your family members, here are five ways to approach the season as a runner. 1. Give Back The holiday time is a great time to donate money, volunteer time or pass along running gear you no longer use. You can find opportunities in your local community for each of those or you can pick a national or global organization you believe in (like Wings of America or Shoes for Africa). For me, I’ll be donating a lot of pre-worn running shoes to One World Running, which delivers them to schools, running groups and non-profit organizations domestically and internationally. I will also be donating to a GoFundMe account aimed at offsetting the medical bills of the family of runner Aaron Kuen. A committed age-group runner, husband, father, veteran and respected accountant, Kuen was on his way to a personal best time in the California International Marathon last December, when he collapsed from a freak medical incident brought on by rhabdomyolysis and has been rehabilitating a brain injury ever since. He’s made great progress, but it’s been a difficult and expensive process for his wife and three young daughters. 2. Run a Turkey Trot Believe it or not, Thanksgiving Day is the biggest running day of the year in the U.S. and it’s solely because of the quirky (but popular) concept of running turkey trot races. Why are turkey trots so quirky? They’re an odd mix of timing, a random collection of runners and non-runners and an integral part of a day filled with so many other big events. No one is peaking their training for a turkey trot, it’s just a random bout of jogging just for fun. However, a different level of competitiveness seems to emerge as family members challenge each other before the day begins a lethargic spiral into football and feasting. 3. Get Re-energized for 2024 If you’ve been running all year and chasing race goals for several months, now is a good time to back off a bit and give yourself some grace to relax and rest. I always find this time of the year the best time to start fine-tuning my running goals for the coming year. If you can carve out even an hour to earnestly think about what you’re inspired to do next year—specific races, running-related travel destinations, your first or next trail race—you can start to calmly put it in motion. (I’m planning to run the Bolder Boulder 10K, and I just signed up to run the 2024 Los Angeles Marathon, which is exactly four months from today.) But if you wait until late December or early January, there’s a good chance you’ll get caught up in the false hopes and the reactionary race registration spree tied to the “New Year, New You” drivel that will be strewn across magazine covers and your social media feed. (Want to legitimately kick start your running for next year? Consider engaging in a streak of running 5K every day from Thanksgiving to New Year’s Day.) 4. Find Crazy Shoe Deals As much as there are a lot of great shoes about to be released for 2024, now is the time to gobble up your favorite shoes of 2023 at a discount. (You can probably even find some remaining 2022 models, if you can find your size.) I’m talking about both typical end-of-season discounts aimed at clearing out this year’s models to make room for the new ones, as well as super-discounted Black Friday, Small Business Saturday and Cyber Monday deals. While I always suggest you shop at your local running store, Running Warehouse has started its Black Friday Week sale, and I just spied a pair of Saucony Peregrine 12 trail running shoes for $77. 5. Remember Your ‘Why’ We all run for different reasons, but sometimes we get carried away, right? Sometimes we ask too much of running, thinking it’s going to make us super fit, hyper lean or exceptionally fast. It's easy to get caught up in what we see on social media, and occasionally we get carried away with our individual racing goals—me included! But I know running is at the bedrock of who I am. I run for my physical, mental, emotional and spiritual well-being because nothing else is as helpful keeping me balanced in each of those areas. This time of year, I go out of my way to take down the pressure and expectations and make it a point to enjoy low-key 30- to 60-minute runs without any objectives. It allows me a moment to immerse in gratitude, not only for running but for all that I have experienced and endured during the previous year. If I run slow, it’s no big deal. If I skip a day or two, that’s OK. It’s not that I need to reset my “why”—I’ve always known exactly why I run five to six days every week—but it’s a good opportunity to really appreciate it and embrace it without distractions while preparing for the new year on the horizon.

NOV 15, 2023 Minute 1: What to do if you miss a workout There is a very poor strategy in gambling known as “double up to catch up.” If you lose a $10 bet in blackjack, bet $20 on the next hand. If you lose that, you bet $40 on the next hand. For obvious reasons, this can put you in a very deep hole very quickly. Unfortunately, some runners employ a similar plan when they miss a key workout or long run. According to Canadian Running, “You shouldn’t try to make up a missed workout–here’s why.” Whether it's due to injury or scheduling conflicts, some workouts have to be skipped. Stuff happens, but runners fear losing progress after a setback, so they’ll often take risks. Coming back too soon from an injury and hitting your workouts hard can increase your likelihood of reinjury. Not only that, but it can throw your training schedule out of whack, leading to a dangerously high frequency of intense training sessions. It’s important to remember that downtime isn’t your enemy, and for more on that, check out these: “5 Reasons to Be Okay With Missed Workouts.” While preparing for a race, consistency is your friend. If you typically stick to the plan, missing one workout will be a minor blip in an otherwise successful training program. Runners have some leeway when it comes to missing training days before a race too, and for more on that, dive into the numbers from a Strava analysis in: “How Much Will a Gap in Training Hurt Your Race?” Even missing as much as 13 days of training during a 12-week marathon buildup only slowed runners down by about 4% on average. Sure, that’s suboptimal, but it's far better than gambling with your health. #MakeupDays Minute 2: Try the Run Less, Run Faster method The value of long runs and increasing volume are well established for endurance athletes. Conventional wisdom will tell you that if you want to run long well, you’ve got to run long often. But if you’re short on time, struggling with overuse injuries, or just want to push yourself harder, you may want to consider this strategy from MarathonHandbook: “Run Less, Run Faster: Low-Volume Focused Run Training Method.” Also known as the FIRST method (named for the Furman Institute of Running and Scientific Training), this training approach has a few fundamental rules. Run no more than three days per week, complete one long run a week that’s about 65% of your weekly volume, perform two intense cross-training sessions a week, and keep your workout intensity high. Disciples of the FIRST method say they’ve seen a reduction in injury frequency because they’ve eliminated so-called “junk miles,” which some coaches believe add unnecessary stress on the body without much of a payoff. FIRST training also makes use of polarization, meaning that there’s a high variation in the pace you run at day-to-day, which can vary the biomechanical stress on your body. For more info on polarized training, you can read “Polarized training for everyday runners: Part 1.” Lots of runners are guilty of drifting towards a moderate pace every run. That means the recovery runs are too fast, and the workouts aren’t intense enough. By increasing the polarization of your training, you simultaneously increase your time to recover, while occasionally pushing your body to its limit to grow your top speed and aerobic capacity. #PolarizationPlunge Minute 3: Should you supplement magnesium? If you’re an endurance athlete who cares about healthy eating, the ads in your Instagram feed probably look a lot like ours – shoes, apparel, recovery tools and nutritional supplements. Lately, we keep seeing ads and stories extolling the virtues of magnesium, so we decided to take a closer look. Since many supplements aren’t regulated by the FDA, marketing teams are known to make some pretty bold claims without the necessary evidence to back it up, but the Washington Post helped cut through the noise this week: “Should I take a magnesium supplement? Here’s what the science says.” Magnesium is an essential mineral, but Dr. Trisha Pasricha says that magnesium-rich foods likely carry more benefits than a pure magnesium supplement. That being said, there are a few specific conditions that magnesium supplements can address, like constipation, migraines, and certain mood disorders. If you’ve struggled with any of those, supplementation could be the easiest solution to the problem. There are a lot of quick and easy natural sources of magnesium to choose from as well, including oatmeal: “Oatmeal is the secret to better sleep (and you’re going to love this hack).” One cup of oatmeal has 63.2 mg of magnesium, which promotes relaxation and stress reduction. Not only that, but oatmeal also contains nutrients that facilitate the production of melatonin, making it a double-whammy of sleep-boosting substances. #MagnesiYum Minute 4: Could cocoa drinks replace your coffee? As a child of the ‘80s, when we think of a cocoa beverage, we picture a packet of powdered chemicals masquerading as hot chocolate or the milk remaining in our bowl after wolfing down Cocoa Puffs for breakfast. Times have changed since then, but we were still surprised to learn that chocolate drinks and bars containing cocoa could just be a healthier, smoother alternative to a cup of coffee or other caffeinated beverage. To learn why, take a look at this analysis of the active ingredient in cacao: “What is Theobromine? (Benefits & Effects vs. Caffeine).” Theobromine is an alkaloid similar to caffeine that’s found in cacao beans and certain kinds of tea, and it offers similar benefits to caffeine. An effective dose of theobromine can deliver increased energy, a mood boost, and improved blood flow. In fact, theobromine delivers a slower and steadier kind of energy, which is why some nutritionists call it the marathon runner of stimulants – as opposed to the sprint of energy you get with caffeine. So what’s the best way to consume this marathon miracle food? The answer can be found in part in this story from Healthline: “Cacao vs Cocoa: What's the Difference?” Simply put, cacao refers to the pods, beans, and ground of contents of a cacao plant, while cocoa is the powder left over after pushing the fat out of ground beans. In other words, both contain some amount of Theobromine, and either can be found in certain chocolate and cocoa products. To maximize the health benefits and avoid added sugars and fats, natural cocoa powder could be the way to go. Here are a few good choices: “Natural Cocoa Powder Puts the Generic Stuff to Shame—Here are 4 of Our Favorites.” #SweetScience Minute 5: Quick Intervals Lately, we’ve heard some innovative suggestions for mid-race fueling. In Minute 2 of this issue, we discussed the possibility of pickle juice as a sports drink replacement. Then, in Minute 5 of this issue, we spoke about one reader who suggested mustard as an electrolyte replenisher. Well, we’ve got another condiment that needs investigating, and you can hear all about it in: “I Drank Ketchup Packets on My Run, for Science.” The TL;DR for this one is that ketchup is no replacement for energy gels. It looks like it was nothing more than a publicity stunt from Heinz, albeit a pretty funny one. Their clever (fake) promo video is linked here. Where would our feet be without the sage advice of Brian Metzler, our resident footwear expert? Well, potentially in danger of getting hurt. He’s been looking into the latest in super shoe technology and he found that carbon plated shoes may increase your injury risk if used improperly. If that has you worried, you may want to check out Outside magazine’s “9 Rules for Training in Super Shoes” to mitigate the risk and get the most out of your race day sneakers. Minute 6: Daily Inspiration We’re grateful for anyone who’s ever cheered us on from the side of a race course or sent us a quick pre-race text wishing us luck. The smallest nuggets of encouragement can make a big difference in our mental attitude. Suffice to say, having an entire school line up for a pre-race send-off on race day would transform our whole outlook. That’s exactly what happened to @MrAndersonPhyEd, and you can feel the excitement and energy pouring through the screen in a recent video he shared. Mr. Anderson was on his way to the 2023 NYC Marathon after teaching his last class of the week when he was called into the hallway. Waiting to surprise him was row after row of students holding signs and slapping high fives as he made his way toward the school exit. Even if you’re not a click-on-videos kinda person, you’ll want to check this one out!

By Brian Metzler Available for purchase here. This might shock some people out there, but give me a moment to explain: the $100 entry-level Brooks Divide 4 might be the only trail running shoe you need in your quiver. Yes, I know, I am shocked, too, but hear me out. Not too long ago – maybe even only a dozen years ago – trail running shoes were still an unevolved concept. Shoe designers hadn’t yet developed shoes nuanced to tackle different types of terrain, mostly because shoe brands weren’t selling loads of trail running shoes yet. And that’s because the sport, even though it was growing, didn’t really have the depth of vast participation numbers. So ultimately, while there were good trail running shoes, they weren’t as nuanced with modern materials and manufacturing methods as their high-tech offspring are today. But the shoes that were available then – even though they were more basic than today’s terrain-specific models – were much better than road running shoes. Fast forward to today as you’re looking for a new pair of trail running shoes and you’ll find there are dozens of models to choose from, ranging from $100 to $260. My two bits of advice on figuring out what model might be best for you are these: 1) Consider the type of terrain you run on most often – dry and dusty, wet and sloppy or rocky and technical – and find a shoe that can handle that terrain with aplomb; 2) Consider how often you will go trail running over the next six months or a year and, if you’re primarily a road runner who dabbles in trail running occasionally, look for a do-everything road-to-trail hybrid. In either case, it would be worth checking out the Brooks Divide 4. What’s New: The biggest thing that’s new on the fourth edition of the Divide is the upper. It’s more durable than it was in the past, but it hasn’t lost the mild stretchiness that allows it to have an accommodating but locked-down fit. The lacing system, reinforced toe bumper and tongue have also been improved slightly. Fit, Feel, Ride: The Brooks Divide 4 fits true to size with a medium interior volume and a little bit of wiggle room in the toe box. Truth be told, it fits like a Brooks road running shoe, so it’s probably more accurate to describe the volume as medium that borders on narrow and that it only comes in a standard width. It has a modestly soft interior that is enhanced by a premium sockliner, a little bit of padding around the heel collar and a sparsely padded gusseted tongue. In some ways, the Divide 4 is a road shoe disguised as a trail shoe. That’s most evident in the smooth, stable ride of the shoe, which feels like a mid-range neutral-oriented road running shoe. The key element is the semi-soft DNA Loft midsole that allows for very good shock absorption and a cushy sensation that leads to easy heel-to-toe transitions through the gait cycle. It’s not a very energetic feeling, but it definitely doesn’t feel dead or flat, either. Although it rides the borderline between semi-soft and semi-firm on the roads, it felt amply soft on the trails to me. Why You’ll Love It: You’ll love it for the $100 price tag. That’s half the price of some trail running shoes, which means you’ll be able to spend that extra money on a race entry or a hydration pack. Does that mean it’s a low-quality shoe? No, it means that it doesn’t have some of the high-end features or materials that other trail shoes have (like a hyper-responsive midsole foam or a rock plate for protection), but it’s still a very good quality, mid-range shoe that offers comfort and versatility, as well as good traction and long-wearing durability. And for 100 bucks, it’s a steal of a deal for what the shoe provides. Brooks Divide 4 Specs Weights: 9.3 ounces. (women’s size 8), 10.4 ounces (men’s size 9) Heel-Toe Offset: 8mm (30mm in the heel, 22mm in the forefoot) Why It’s Great: I love this shoe for the versatility it offers. There are a lot of shoes that are described as being do-everything, road-to-trail hybrid models, but this is one I’ve really felt good with running on the roads from my house in Boulder, Colorado, to tackle a technical trail loop on Mt. Sanitas. While it doesn’t feel as smooth as most of my road running shoes, it doesn’t feel awkward on the one mile of paved surfaces to and from the trailhead. It’s great on soft dirt and mildly technical terrain (with dirt, rocks, roots, gravel etc), offering very good stability from a wide footprint and semi-firm/semi-soft midsole and good traction from its low-profile outsole lugs. Those same elements, plus the shoe’s modest protection features, also allow it to handle more technical terrain with rocky, jagged surfaces pretty well. (It’s not exceptional, but it’s not horrible either.) It’s not the shoe I would choose for long, technical mountain runs on craggy ridgelines, but it does the trick on short spurts of rugged terrain and it really excels on everything else. Pro: If you’re a once- or twice-a-week trail runner who runs on a variety of mild to moderate surfaces, this is a good shoe to consider. I took it on all kinds of terrain and appreciated it most on soft, semi-technical dirt trails and gravel roads, but I didn’t complain when I encountered rockier sections. I mostly used it for runs in the 45-minute to one-hour range, but I did take it on a 14-mile out-and-back jaunt on Boulder’s Mesa Trail and didn’t have any huge complaints. Bottom line: I consider it a very reliable model and I’m glad it’s in my quiver of shoes. Con: OK, well, the downside of the Brooks Divide 4 is that it probably doesn’t remotely compare to the high-end trail shoes that are available or to the road running shoes you’ve been logging miles in lately. That’s OK if you’re an occasional trail runner who doesn't need all of the bells and whistles. It’s not going to be as light, soft, energetic, comfortable or as pleasing to the eyes. But aside from it being a bit rigid on more technical surfaces, it’s a very good all-around shoe. You get what you pay for, but in this case, you get quite a lot. Available for purchase here.

NOV 10, 2023 Minute 1: Take care of fascia and inflammation to reduce workout soreness If you want to hear a debate that’s even more animated than your nutty relatives discussing politics at the Thanksgiving table, ask 10 fitness experts what causes soreness. Whether it’s lactic acid, damaged muscle tissue, or something else entirely, scientists aren’t entirely sure what happens when we’re sore after a hard run or workout. That’s why if you want to cover all your bases, you need a versatile approach to warmups and recovery, and the latest research indicates that you need to take care of your fascia. To learn how to do that, read: “Muscle Soreness After Working Out? Here’s How to Manage.” Fascia is a bodily structure that makes up the lowest level of skin, surrounds bones and muscle, and suspends our organs. Initially, biologists thought it played a passive role, but now we understand that it’s responsible for the transfer of blood, lymph, and nerve signals. Not only that, but it’s believed that working out can cause fascial inflammation, which may be the source of our aches and pains. Take a look at these “10 Ways to Keep Your Fascia Healthy so Your Body Moves Pain-Free.” Stretching, foam rolling, and hot/cold therapy are some of the most effective ways to break up scar tissue and enhance your recovery. If you’re sore from a weightlifting session, switching to cardio like running can help lower your inflammation levels as well, according to: “Running may boost inflammation-fighting cells that enhance performance, study finds.” BTW, we really started thinking about soreness issues after taking on our new sponsor, Xendurance. They deal with soreness for a living and their product has been shown to reduce lactic acid by 26% while also increasing aerobic threshold. Their endorsers include everyone from Joe Rogan guests to Olympic gold medal runner Matthew Centrowitz. We are about to launch a test among our editors, so stay tuned for updates. #SmashYourFascia Minute 2: How does exercise affect blood pressure? If the market for blood pressure medication were a country, it would be larger than the GDP of half the nations in the world. This year, Americans alone will spend $12 billion on these meds, since nearly half of all U.S. adults have high blood pressure. With apologies to readers who make their living in pharma, we hope that number gets slashed dramatically by a much simpler treatment: “Why does exercise affect blood pressure?” While this seems like a healthier antidote, improving your blood pressure requires a fairly large time commitment. Experts recommend doing 150 to 300 minutes of moderate-intensity or 75 to 150 minutes of vigorous-intensity exercise per week to protect your heart. Aerobic exercise strengthens the heart, making it more efficient at delivering blood to your body. Not only that, but cardio is one of the most effective ways to manage your body weight, and weight loss was also associated with a reduction in blood pressure. Over time, some may even develop a condition called “Athlete's Heart”, but it’s nothing to worry about. Athlete’s heart is an enlargement of the heart, which can resemble a harmful condition known as Cardiomyopathy. Apart from mild heart murmurs, a slower heart rate, and lowered blood pressure, there really aren’t any side effects of athlete’s hearts to be concerned about, so don’t panic right away if you’re an athlete and you display abnormalities on an EKG machine or chest X-ray. #UnderPressure Minute 3: Are there different kinds of hunger? Until recently, we thought “Are you hungry?” was a yes or no question. But we just came across a new article that opened our eyes to the nuance of the topic. There are different motivators and situations that cause us to eat, and understanding the details can give you a healthier and happier relationship with food, according to: “Dietitians Want You To Know: It’s Okay To Eat When You’re Not Hungry. Here’s Why.” According to the article, we typically think hunger as only “biological hunger.” That’s our bodily need for sustenance to intake energy and nutrients, and it's closely associated with the physical feeling of hunger. But in addition, there’s also practical, taste, and emotional hunger. Practical hunger is the drive to eat when you don’t feel particularly hungry, knowing that it’s the most optimal time to do so. For instance, taking an early lunch to free up a busy work schedule satisfies your practical hunger. Feeling full, but eating a tasty dessert knowing it brings you satisfaction is driven by taste hunger. Finally, eating comfort foods in a time of stress is called emotional hunger. When done mindfully, satisfying these alternate hungers can be quite healthy, and it’s important to remember that food can enrich our lives beyond its most basic function. With that in mind, we look forward to firing up these “20 Comfort Food Recipes That Are Both Healthy and Satisfying” the next time we want to fulfill our emotional hunger. #MoreThanAFeeling Minute 4: Shoe Review: Brooks Divide 4 ($100) We continue to receive some very insightful reader feedback on Brian Metzler’s story last week about the lack of sustainability in the running shoe industry. One New England reader pinged us to ask if we would share some research on the best way to recycle shoes, beyond just dropping them in a Goodwill box. Are there truly effective programs out there or are collection sites at running shops just a way to assuage our guilt? Great question, Chris. Stay tuned for some updates next week. This week Brian is back with news on the least expensive shoe we have reviewed to date. Like Brian, we try to log most of our miles on trails rather than paved roads. We appreciate the experience of running in a prettier place without exhaust fumes, but we really love the lower impact of soft surfaces. We realize most of you primarily train on pavement and may not want to make a big investment in a trail shoe if you’re only going off-road a couple of times per month. Brian says that the new Brooks Divide 4 is your solution at a MSRP of only $100. A few highlights of his review of the Brooks Divide 4 are below, but for his full take, check it out on our website. This might shock some people out there, but give me a moment to explain: the $100 entry-level Brooks Divide 4 might be the only trail running shoe you need in your quiver. Yes, I know, I am shocked, too, but hear me out. Not too long ago – maybe even only a dozen years ago – trail running shoes were still an unevolved concept. Shoe designers hadn’t yet developed shoes nuanced to tackle different types of terrain, mostly because shoe brands weren’t selling loads of trail running shoes yet. And that’s because the sport, even though it was growing, didn’t really have the depth of vast participation numbers. So ultimately, while there were good trail running shoes, they weren’t as nuanced with modern materials and manufacturing methods as their high-tech offspring are today. But the shoes that were available then – even though they were more basic than today’s terrain-specific models – were much better than road running shoes. Fast forward to today as you’re looking for a new pair of trail running shoes and you’ll find there are dozens of models to choose from, ranging from $100 to $260. My two bits of advice on figuring out what model might be best for you are these: 1) Consider the type of terrain you run on most often – dry and dusty, wet and sloppy or rocky and technical – and find a shoe that can handle that terrain with aplomb; 2) Consider how often you will go trail running over the next six months or a year and, if you’re primarily a road runner who dabbles in trail running occasionally, look for a do-everything road-to-trail hybrid. In either case, it would be worth checking out the Brooks Divide 4. Why You’ll Love It: You’ll love it for the $100 price tag. That’s half the price of some trail running shoes, which means you’ll be able to spend that extra money on a race entry or a hydration pack. Does that mean it’s a low-quality shoe? No, it means that it doesn’t have some of the high-end features or materials that other trail shoes have (like a hyper-responsive midsole foam or a rock plate for protection), but it’s still a very good quality, mid-range shoe that offers comfort and versatility, as well as good traction and long-wearing durability. And for 100 bucks, it’s a steal of a deal for what the shoe provides. For Brian’s full analysis of the new Brooks Divide 4, check it out here. #GreatDivide Minute 5: Quick Intervals To go forward in fitness, you should try walking backwards. That sounds a little confusing, but if you read up on the benefits of backwards elliptical movement, it’ll all make sense. Using an elliptical in reverse can increase the exercise’s difficulty, engage your core, and more, according to: “Try This Little-Known Elliptical Trick Next Time You’re at the Gym.” While New York Yankees run the bases, their partners run marathons. Aaron Judge and Anthony Rizzo came out to the NYC Marathon last Sunday to encourage their wives, Samantha Bracksieck and Emily Vakos, who both finished in under 4 hours. Not only that, but they celebrated the victory in style, and if you want to see how to make your post-marathon party a home run, check out: “Aaron Judge and Anthony Rizzo Celebrate Their Wives with DJ Party After the Women Finish NYC Marathon.” We often write about how to improve your sleep quality. Everything from morning runs, sun exposure, sunlight lamps, and more. But there’s one area we haven’t touched on in a while, and that’s food for better sleep. Beyond just cutting out caffeine, there are tons of foods and nutrients to look out for if you need help catching some ZZZ’s, so grab some of the “8 Best Foods to Help You Sleep.” Our fast friend and running music DJ, Rebecca Trachsel, is back this week with a new featured song: “Do The Right Thing” by HAARM. This Liverpool-based trio met in a bar and has been together since 2016, which is surprising because despite how good they are, I'd never heard of them until last year when I discovered their song “Foxglove.” They're unique in that they have two lead singers, both songwriters, which leads to a different sound that's a bit more trippy and sonorous, almost oddly beautiful. “Do The Right Thing” was released last month and is one of a string of singles they'll be putting out every six weeks as they build up to the release of their debut album in the spring of 2024. Personally, I will be waiting eagerly for more. You can find “Do The Right Thing” on Spotify here and Apple Music here. #turnitup Minute 6: Daily Inspiration Endurance athletes have a funny way of sugarcoating the difficulty of their sports. Honestly, we think a little bit of delusional optimism is necessary if you want to do your best as an athlete. In spite of that, @fuelmyrun is saying enough is enough, and she’s here to translate what your triathlon-loving friends really mean when they speak. Is it really a recovery swim, or just a second workout? Who’s to say, but we sure got a laugh out of this video as she attempts to break it down in plain English for us.

NOV 8, 2023 Minute 1: Focus on arms and elbows for better form To the untrained eye, proper running form is all about the legs. If you dig a little deeper, you’ll find that good form requires a harmonious balance throughout the whole body. Everything from the angle of your head to the spring in your step matters, and according to some experts, arm swing is one of the most overlooked factors. The good news is, it’s quite correctable, according to this new story from Outside: “Want to Run More Efficiently? Focus on Your Elbows.” Generally speaking, your arms should be swinging in the same direction that you’re moving. Runners’ arms should move vertically, rather than horizontally like soccer players and other athletes who dart side to side. By keeping your elbows back and paying attention to the position of your hands, you can make sure you’re oriented the right way. Of course, that’s easier said than done when you’re several miles into a workout and your arms start drooping, dragging proper form down with them. To build the strength and endurance you need to prevent that arm droop, check out: “Upper Body Workout For Runners: Benefits + 11 Exercises To Try Out.” Movements like the superman, pushups, and up-down plank recruit your stabilizer muscles, so performing these exercises can help you develop muscle control, not just raw power. #FormCheck Minute 2: Hydrate like the greats in your next half marathon It doesn’t matter how much training you do, without enough water to hydrate your body, you won’t go far. If logging miles has you feeling dry as a stale scone, it might be time for a dietary change. That’s especially important on race day, which is why we’re taking a look at the “Top 10 tips for hydrating when training for a half marathon.” Everyone’s needs are different, so it can be helpful to measure your water loss during exercise. Try weighing yourself before and after a 60-minute run to calculate how much water weight you sweat out, and what rate of intake you’ll need to be replenished. For a rough estimate, you can use a “Daily Water Intake Calculator” that’s based on your age, height, weight, and activity level. Finding the balance between replenishing water and electrolytes is important too, which is why some runners prefer to drink sports beverages during training and racing. For optimal absorption rates, you’ll probably want to have a balance of each, according to “Sports Drinks vs. Water: When It’s Best To Use Each.” Diluting a typical sports drink, or using a weak ratio of sports drink powder and water can help you strike the perfect balance to keep your body running like a well oiled machine. #KnowYourH2O Minute 3: Watch out for ultra-processed foods To grow healthier, you’ve got to trust the process. Unless you’re referring to processed foods, that is. Food processing is a way to alter foods to increase shelf life or modify the flavor, but in some cases, that comes at a price. If you want to know which kinds to avoid, look no further than “Ultra-processed foods are seriously unhealthy (and these are the items hiding in your pantry you didn’t realize you should avoid).” Ultra-processed foods include things like sugary breakfast cereals, microwaveable dinners, sweetened beverages, and certain fast food items. They often contain added sugars and lots of saturated fats. You’ve also got to watch out for “sugar-free” foods which may contain artificial sweeteners. Some sweeteners are okay for you, as you can see in “What is Stevia?” Others can cause spikes in blood sugar or stomach pain and digestion trouble. While we’re on the topic, if you’re experiencing stomach discomfort, you should look into the benefits of ginger: “Should You Be Taking Ginger Everyday?” Whether it's a can of ginger ale, or a shot of blended ginger root, you’ve probably experienced the stomach soothing effects of this superfood before. But the benefits don’t stop there. Research has found that ginger can reduce inflammation, regulate appetite, reduce soreness, and even lower risk of certain cancers. The key is, you’ve got to consume it on a regular basis over time, so try some of these “28 Great Ginger-Forward Recipes.” #UnprocessYourPantry Minute 4: Say goodbye to saddle soreness We love almost everything about cycling, but we could surely do without saddle soreness. That’s the pain you get on and around your groin area after a bike ride, and it can be especially difficult for runners who only cycle occasionally as cross training. Luckily, with the right technique and gear, you can minimize the discomfort, according to: “Avoiding saddle soreness – A complete Guide.” The first step is to make sure you’ve got the right bike fit. That can be done by changing the saddle height and angle, as well as handlebar position. If you’re confused on how to make the right adjustments, follow the tips in “How to set the saddle height on your bike.” What you’re riding on is important, but so is what you’re riding in. That’s why it’s a good idea to look into bike shorts that have forgiving fabrics and extra padding. To see a few options, check out “The 11 Best Cycling Shorts For Every Rider.” It’s important to remember that more padding isn’t always the solution, according to “10 Tips to Prevent Saddle Discomfort.” Too much padding can reduce your stability on the seat and cause rocking back and forth. Try out different combinations of shorts and seats to find the right amount of padding for you. #FitsLikeAGlove Minute 5: Quick Intervals In our most recent issue, Brian Metzler took a look at the environmental impact running shoes are having on our planet, and the outlook wasn’t great. If you watched the NYC Marathon this year, you probably caught sight of the new Adidas’ Adizero Adios Pro Evo 1, which is taking flack for its reputed poor sustainability. They’re essentially designed to hold up for only one marathon before breaking down, and that’s just the start of concerns brought by super shoes. If you want to dive deeper into this ethical dilemma, check out this new story: “Super shoes have ‘blown distance running into a new stratosphere.’ Are they benefitting the sport?” Dogs are called a human’s best friend, and according to recent research, they’re even more deserving of that title than we thought. That’s because there’s evidence to suggest owning a dog is an effective way to boost your longevity, thanks to the increase in activity and socialization they bring to your life. To see the details, read about these “6 Ways That Owning a Dog Can Majorly Boost Your Longevity.” You may have heard from your mom or your high school gym teacher that running will damage your knees. Well, if you look into the data, that claim is quite dubious, and in fact, it seems that a controlled amount of stress on your joints actually keeps them working better for longer. It’s all about finding the balance, and limiting excessive impact forces when possible, which is why these “3 exercises for unshakeable knee strength” are so useful. Minute 6: Daily Inspiration We came across a video this week that made us say “Oh, deer.” Actually, it was more like “OH, DEER!!!” In our experience, these friendly fawns are pretty down-to-earth, but the video captured one deer that was going fully airborne as he vaulted over a pack of cyclists at an event in Greenville, SC, this past week. We’re not sure who was the fastest cyclist that day, but we think the deer deserves to take home the trophy for the most impressive feat of athleticism. You’ve got to see it to believe it, so check out the short clip below. Keep an eye out for the George Hincapie cameo.

By Brian Metzler A high-performing eco-friendly shoe I hate to break this to everyone, but the running shoe manufacturing business isn’t exactly an eco-friendly industry. No, this isn’t at all a tree-hugger rant. It’s more of a keen observation from a running shoe geek who knows that every shoe he’s run in over the past three decades is barely decomposed and buried in a landfill somewhere. Yep, that’s a rough reality to contemplate, especially when we know there are 50 million active runners in the U.S. alone. While there have been plenty of very good green initiatives and a general shift among brands to create products with a more prominent focus on sustainability in recent years, the running shoe manufacturing process has an enormous carbon footprint. Shoes are mostly made with petroleum-based plastic materials in Vietnam and China and then shipped to distributors and eventually to retailers and consumers all over the planet. Because running shoes are a single-use, expendable commodity with a short shelf life – at least for the performance aspects of running – it’s easy to see that there’s a huge population of runners around the world buying new shoes and discarding them (or hopefully at least donating them) every year. And for most runners, that means several pairs annually. There is hope, however, to break parts of that vicious cycle because things are changing. Brooks, On, Reebok, NNormal, AllBirds and now Saucony are among the many brands that have pushed forward major environmental initiatives that have resulted in more sustainably-made shoes. The movement to become more green seems to come from a three-part catalyst based on (1) public pressure demanding it, (2) revised corporate ethics that go beyond the bottom line, and (3) the greater availability and efficacy of recycled and bio-based materials that can mimic (and in some cases even surpass) the performance value of petroleum-based components. For the past six weeks or so, I’ve been logging miles in a new Saucony shoe called the Triumph RFG, a neutral-oriented everyday trainer with an innovative bio-based midsole, a cotton upper colored with plant-based dyes and an outsole engineered from 80% natural rubber. It’s one of the most sustainable running shoes ever made, but the best part about it is that it looks, feels and runs almost identically to the Triumph 21 that Saucony released last spring. (Read my review of that shoe here.) RFG stands for “Run For Good,” which might sound a bit cliché when you first hear it, but it doesn’t matter because this shoe isn’t about greenwashing marketing fluff. The Triumph RFG is built around a corn-based PWRRUN BIO+ midsole foam, which is essentially a more eco-friendly version of Saucony’s responsive PWRRUN+ that’s made from a variety of petroleum distillates. Roughly 55% of the PWRRUN BIO+ midsole material comes from bio-based Susterra propanediol, a 100% regeneratively grown, dent corn-based 1,3-propanediol compound. I won’t claim to be smart enough to understand the material science behind it, but having tested thousands of pairs of running shoes over the past 25 years, I can definitely report on the shoe’s high level of performance as a versatile everyday trainer. While running 125 miles in it since mid-September is only a limited scope of the shoe’s long-term viability, I have found the ride of the Triumph 21 and the Triumph RFG to be virtually identical. Both shoes serve up a springy, lively vibe and the same “buttery smooth, long-haul comfort” that I found in other Saucony shoes with PWRRUN+ midsoles. I have enjoyed several long runs (10+ miles), a couple of up-tempo workouts and plenty of nondescript, average-paced runs in this shoe. Although I can barely differentiate the performance aspects, I have to admit I like the soft feel and enhanced breathability of the Triumph RFG’s cotton upper better than that of the synthetic materials of the Triumph 21. Saucony Triumph RFG Specs Weights: 8.8 ounces. (women’s size 8), 9.8 ounces (men’s size 9) Heel-Toe Offset: 10mm (37mm in the heel, 27mm in the forefoot) Saucony says the shoe is part of its revised sustainability goals to have 90% of its products contain organic, recycled or renewable materials by 2025 and 100% of its line be more optimally sustainable by 2030. The Triumph RFG follows in the footsteps of several other recent green innovations from shoe brands that all avoid controversial carbon offsetting and instead focus on using more sustainable materials and manufacturing processes: In 2021, Reebok unveiled a shoe called the Floatride Energy Grow, a plant-based model featuring an upper made from eucalyptus, an insole made with bloom algae and a midsole made from castor bean oil. On launched its Cyclon circularity program based on a model called the Cloudneo that not only utilizes midsole foams made from castor beans and bio-based, undyed yarns in its upper, but is also only available on a subscription basis (for $30/month) as a way to reduce the amount of old shoes going into landfills. Asics soon-to-be-released Novablast 4 training shoe has been enhanced with a full-length layer of the brand’s new lightweight FlyteFoam Blast Plus Eco cushioning material that’s made from 20% recycled bio materials but equally responsive as the original FlyteFoam Blast Plus. In 2024, Allbirds is expected to release a net-zero carbon shoe called MO.Onshot, a sneaker with a net footprint of 0.0 kg of CO2 emissions that’s made with regeneratively farmed merino wool, a sugarcane-based EVA foam and a bioplastic made from methane. It’s not a running shoe, but it’s an easy bet to expect athleisure models and legitimate running shoes will follow with enhanced sustainability values. What’s the bottom line? Both versions of the Saucony Triumph shoes cost $160 and run with equal performance, but the investment in the Triumph RFG – both for Saucony and runners – seems like it could bring greater results and more positive change over the long term.

NOV 3, 2023 Minute 1: It doesn't take much running to live longer Normally when someone delivers big news, they tell you to sit down, but it might be healthier to stand up for this one. Researchers have become increasingly worried about the negative health effects of a sedentary lifestyle – you know, the whole “sitting is the new smoking” idea. Previous research suggested that you’d need 60+ minutes of physical activity to counter long bouts of tush time. We were heartened this week to read this new story, however: “New research suggests even 22-minute runs can help you live longer.” The study looked at 12,000 participants and found that those who were sedentary for 12 or more hours per day had a 38% increased risk of death. However, 22 minutes of moderate to vigorous exercise was enough to reverse this risk. There is some debate on the exact number, but the results across various studies confirm that small amounts of exercise can have a big impact: “The Definitive Amount of Exercise You Need to Make Up for Sitting All Day.” Staying active also helps offset the negative effects of Seasonal Affective Disorder that impacts so many of us through the winter months. One study found that 35 minutes of exercise was the right antidote. It's worth noting that this exercise doesn’t need to all come at once. Some office workers have found success with walking breaks. For more on that, read: “Sitting all day can be deadly. 5-minute walks can offset harms.” #SitHappens Minute 2: Make the most out of meal delivery plans If your goal is to eat a nutritionally diverse diet, meal kits offer one of the best recipes for success. Historically, this culinary option had a reputation for being pricey, but that’s starting to change. Meal services have made big strides in both efficiency and quality, and if you employ a few tricks, they just might be cheaper than a grocery run. Check out: “Are Meal Kits Worth It? They Are If You Do This.” Many services offer enticing sign-up bonuses, making the first few weeks cost substantially less. By ordering more servings per meal and selecting food that freezes, you can drop your average cost per meal as well. If reducing waste is your goal and you mostly cook for one, Factor Meals could be your best option, according to “Factor Meals Review: I Tried This Service for a Week and Here's What I Thought.” Factor Meals are single-serving, no-prep-necessary meals that arrive at your door at whatever frequency you like – up to 18 meals per week. They offer a pretty flexible menu as well, and if you want to get the most nutritional bang for your buck, consider meals that include in-season veggies like butternut squash: “Health Benefits of Butternut Squash.” #PlanOfAction Minute 3: Prep for daylight savings with these tips Does anyone even want daylight savings anymore? It feels like every year, there’s talk of introducing a bill that will put an end to the clock-swapping once and for all, but nothing ever reaches the finish line. This weekend, we’ll be falling back once again, and although that means runners in Sunday’s NYC Marathon get an extra hour of sleep, it’s always a good idea to adjust your habits so your circadian rhythm isn’t thrown far. For that, follow these “3 Trainer-Approved Tips for Preparing Your Body—and Your Workout Routine—for Daylight Saving Time.” When your sleep and wake times are altered, it can often result in feelings of lethargy. Finding the motivation to exercise can be a little tricky, so it’s a good idea to have your workouts scheduled ahead of time. That way, you know exactly what you need to and it’s easy to execute and keep your training momentum rolling. Using the sunlight to your advantage can help as well, since it’s one of the most powerful tools to regulate your circadian rhythm. Plus, that’s just one of the “7 Benefits of Getting Your Run Done in the Morning.” Morning runs can improve focus and productivity, weight management, blood pressure levels, and more. #RunningSnooze Minute 4: Shoe Review: Saucony Triumph RFG ($160) Normally, when our shoe reviewer friend Brian Metzler talks about carbon and running shoes, he means the plates embedded in soles that can propel you forward to a marathon PR. Today, however, Brian weighs in with a very thoughtful piece about the carbon footprint of the running shoe industry. And unfortunately for the future of the planet, it’s a bigfoot-sized stomp on the environment. While that’s a downer, there is some hope as brands like Saucony have invested in cleaner manufacturing processes of late. Brian has tested the new eco-friendly Saucony Triumph RFG and says it delivers just as sweet a ride and at the same price point as the similar Saucony Triumph 21 that he tested last year. A few highlights of his review of the Saucony Triumph RFG are below, but for his full take, check it out on our website. I hate to break this to everyone, but the running shoe manufacturing business isn’t exactly an eco-friendly industry. No, this isn’t at all a tree-hugger rant. It’s more of a keen observation from a running shoe geek who knows that every shoe he’s run in over the past three decades is barely decomposed and buried in a landfill somewhere. Yep, that’s a rough reality to contemplate, especially when we know there are 50 million active runners in the U.S. alone. While there have been plenty of very good green initiatives and a general shift among brands to create products with a more prominent focus on sustainability in recent years, the running shoe manufacturing process has an enormous carbon footprint. Shoes are mostly made with petroleum-based plastic materials in Vietnam and China and then shipped to distributors and eventually to retailers and consumers all over the planet. Because running shoes are a single-use, expendable commodity with a short shelf life – at least for the performance aspects of running – it’s easy to see that there’s a huge population of runners around the world buying new shoes and discarding them (or hopefully at least donating them) every year. And for most runners, that means several pairs annually. For the past six weeks or so, I’ve been logging miles in a new Saucony shoe called the Triumph RFG, a neutral-oriented everyday trainer with an innovative bio-based midsole, a cotton upper colored with plant-based dyes and an outsole engineered from 80% natural rubber. It’s one of the most sustainable running shoes ever made, but the best part about it is that the Triumph RFG looks, feels and runs almost identically to the Triumph 21 that Saucony released last spring. (Read my review of that shoe here.) RFG stands for “Run For Good,” which might sound a bit cliché when you first hear it, but it doesn’t matter because this shoe isn’t about greenwashing marketing fluff. The Triumph RFG is built around a corn-based PWRRUN BIO+ midsole foam, which is essentially a more eco-friendly version of Saucony’s responsive PWRRUN+ that’s made from a variety of petroleum distillates. Roughly 55% of the PWRRUN BIO+ midsole material comes from bio-based Susterra propanediol, a 100% regeneratively grown, dent corn-based 1,3-propanediol compound. I won’t claim to be smart enough to understand the material science behind it, but having tested thousands of pairs of running shoes over the past 25 years, I can definitely report on the shoe’s high level of performance as a versatile everyday trainer. While running 125 miles in it since mid-September is only a limited scope of the shoe’s long-term viability, I have found the ride of the Triumph 21 and the Triumph RFG to be virtually identical. Both shoes serve up a springy, lively vibe and the same “buttery smooth, long-haul comfort” that I found in other Saucony shoes with PWRRUN+ midsoles. I have enjoyed several long runs (10+ miles), a couple of up-tempo workouts and plenty of nondescript, average-paced runs in this shoe. Although I can barely differentiate the performance aspects, I have to admit I like the soft feel and enhanced breathability of the Triumph RFG’s cotton upper better than that of the synthetic materials of the Triumph 21. For Brian’s full analysis of the new Saucony Triumph RFG, plus descriptions of other green shoes from On, Asics and Allbirds, check it out here. #GreenMedal Minute 5: Quick Intervals If you ask the experts what the greatest weightlifting shoe in the world is, they’d probably come back with some hyper-specific and expensive model, custom-built for pumping iron. We think a more practical answer is: whatever shoe gets you in the gym is the right one. If you’re worried about the potential downsides of lifting in a sneaker or other shoe that’s not technically built for the task, this might be your cue to relax: “It’s Fine, You Can Lift in Running Shoes.” In past issues, we’ve spoken positively about a number of cardio machines, from treadmills, to ellipticals, to stair machines. One thing that those three are missing, however, is an intense upper body workout. That’s where rowing machines pull into the lead, and if you’re looking for a quality way to introduce some cross training into your schedule, consider the “8 reasons why a rowing machine needs to be part of your workout routine.” Our fast friend and running music DJ, Rebecca Trachsel, is back this week with a new featured song recommendation. Hats off to Coach Trax as she continues to churn out great content and music while in the midst of training her team for the Massachusetts HS XC championships this month. She gave Six Minute Mile a nice shout out on her popular blog, Running with Music, and provided a handy collection of the songs she’s shared with our readers so far, along with a description of why you may enjoy them. Check it out here. Today's song, hand selected by Coach Trax, is “The Secret To Life” by FIZZ. The band is composed of Orla Gartland, dodie, Martin Luke Brown and Greta Isaac, all better known for their budding solo careers in various genres including indie, rock, punk & folk. You often hear the term “supergroup" associated with bands that are made up of well-known individual artists but they have rejected this label outright and instead claim to be a cohesive unit grounded by their friendship and their desire to do something totally different on the side. With Fizz they are taking a break from their day to day work and jumping into something creative and fun that also feeds their other interests as musicians. “The Secret To Life,” released just over a week ago, is an upbeat, toe-tapping, high energy jam that hooks you in right from the start. I can't help but smile every time it comes on. Perhaps they have the Secret? You can find it on Spotify here and Apple Music here. #turnitup Minute 6: Daily Inspiration Runners come from all backgrounds and walks of life, but when we step up to the starting line together, we’re all united in the same challenge. It’s pretty remarkable how universal the experience of running a marathon can be, and we got quite a laugh out of @corcor_the_herbivore’s recent video. He breaks down the stages of the race we know all too well, from the naive energy of the first few miles, to the pessimistic dread when you hit the wall. If you want to relieve your marathon experience, or get a glimpse into what it will be like on your first time, check out the clip below.