By Brian Metzler Right about now, there should be a palpable buzz stirring in the American running community, that annual surge of energy and excitement tied to the Boston Marathon and other springtime running races. But this year that buzz among runners, training groups, race directors and sponsoring brands is decidedly muted as most major spring races — both domestic and international events — have been postponed until fall amid the ongoing safety precautions and concerns tied to the Covid-19 virus. With the Boston Marathon, Cherry Blossom 10-Miler, Bay to Breakers, the Los Angeles Marathon and the entire Rock ‘n’ Roll Marathon Series postponed until fall -- and hundreds of other races rescheduled, canceled or relegated to virtual events -- the once-vibrant running industry is entering spring with even more unknowns than last year. While some states are allowing increased participation numbers at public gatherings and events as Covid-19 numbers start to drop and vaccination rates increase, other states have not yet addressed when running races might be able to return. For example, if the Boston Marathon wants to return as an in-person event on Oct. 11, Massachusetts has to get to the very last phase of its re-opening plan, which includes nightclubs, saunas and ball pits. A year ago, Dave McGillivray’s DMSE event company had 35 races on its event calendar — including the Boston Marathon — but none of them happened. This year the event company has just one a fully registered field and a definitive date authorized by authorities under Covid-19 health precautions — the 60th anniversary Mt. Washington Road Race on June 19-20 in Gorham, N.H. McGillivray’s company has had to pivot to do event management for virtual races, outdoor movies, graduations, Covid-19 testing facilities and, since January, three mass vaccination sites in the greater Boston area. “The hardest thing for any of us planning events is the whole degree of uncertainty and really not knowing what you’re planning for,” McGillivray says. “It’s just a moving target every day, but even if and when events do come back, you’ll have to look at how they’ll be different and how that will look logistically and financially based on the requirements and health precautions that will be necessary.” The lights haven’t gone dark on the American running industry, but how brightly they shine varies greatly across different regions of the U.S. Overall running participation and online shoe sales appear to be up, but many small running shops and race organizations — the lifeblood of the running community — are struggling, have gone dormant or have shut down completely. Generally, only smaller regional road races, a scattering of trail running races and some Spartan Race events have been held since the LA Marathon took place a year ago this weekend. That event drew 20,000 runners just days before the U.S. declared Covid-19 to be a national emergency and more or less shut down running events for several months or, in many cases, indefinitely, depending on state protocols and politics. Still, the Gate River Run is on schedule to accommodate 8,000 runners on March 20 in Jacksonville, Fla., and will again host USA Track and Field's 15K national championship. The overall field size is about 33 percent smaller than last year’s pre-pandemic race, but it’s still the biggest running race in the U.S. since the LA Marathon. In the meantime, virtual races have helped keep numerous events afloat or even develop a vibrant business line. For example, in January, more than 4,000 people paid $43 apiece to participate in a virtual 218-mile relay organized by the Marine Corps Marathon to honor troops that served Operation Desert Storm. But when it comes to live, in-person events, there will be only 500 runners at the Marine Corps 17.75K event on March 20 and 1,000 for its Historic Half weekend in May based on state protocols. The financial success of that race organization, even though it is owned and operated by the U.S. Marine Corps, is contingent on hosting 30,000 runners at its live, in-person Marine Corps Marathon in October. This year’s race is slated for Oct. 31, but decisions and commitments will need to be made by mid-June if it’s going to go forward based on health precautions in Virginia, Maryland and the District of Columbia. While that event has been known to sell out in 10 minutes in the past, race director Rick Nealis has a realistic assumption that the demand will be lower this year and the final field could be less than half of what it has been in recent years — if the race happens at all. “The virtual events have been great to help open a door to new customers who might have never considered running Marine Corps, but we really need to get back to live events,” Nealis says. “Everybody wants to get everyone back to work and having events, as long as it’s done safely. But it’s a hard situation. The hospitals are still stretched to the limit and the last thing they want to see is a couple of hundred transports of people with heat stroke, heat exhaustion and people with bumps and bruises from a marathon.” Still, Nealis, McGillivray and other race directors are optimistic races will come back by late 2021, but they know that Covid-19 precautions will impact everything — field sizes, race expos, starting line and other event management protocols— while also likely limiting event sponsorship, volunteer participation and even lesser local economic impact to host cities resulting from fewer destination travelers. Events might return to full normalcy by 2022 — assuming herd immunity or comprehensive vaccination happens by then — but there might be some permanent changes, too, based on how customers and brands want to be involved. According to a Running USA trends report, 17.6 million people registered for a North American running race in 2019. What will it mean if that number is 50 percent lower for 2021 or 2022? For the near-term, there are many big concerns. Race sponsorship has all but dried up as marketing budgets have been pulled back and events have gone on hiatus. Race expos have been eliminated or held outdoors based on state or local gathering protocols. Packet pickup is more challenging because it has required additional staffing, space and has been relegated to reservation-only or drive-through scenarios. Plus, there seems to be a lingering “virtual event fatigue,” as well as a hesitancy among runners to register for live events that have opened, if only because many have been burned by a no-refunds policy in the past year. Also to be considered is what kind of long-term impact will result from canceled events — local races, bucket-list races, triathlons and, perhaps especially, school competitions. “Even when events do come back fully, for the foreseeable future, there will be some relative fear factor from runners who are thinking, ‘I’m going to wait this thing out’ and not going to put themselves in this risky situation,” McGillivray says. “I just don’t know what to expect. If I were to open the Falmouth Road Race or Beach to Beacon registration this week, would there be a rush to the keyboard to register the way there was pre-pandemic? I don’t know. Maybe there is a pent-up energy and people would sign up, but maybe it’s going to be just the opposite. We have no idea.”

Minute 1: Six Minute Mile Professional Edition launches tomorrow In one of the biggest shake-ups to the publishing industry since Johannes Gutenberg ruined the quill pen market, we are launching a new edition of Six Minute Mile tomorrow. Our weekly SMM Pro newsletter is geared toward endurance industry professionals, and will soon be considered essential for generating profits and advancing careers. We expect important clients and corporate bosses to be asking our readers: “Is it just me, or have you gotten a lot smarter and more insightful recently?” We will explore topics like new shoe releases, venture capital investment in fitness companies, and curated listings of dream jobs in the industry. Each edition will feature a longer original story that explores an important issue facing the endurance industry. Tomorrow’s launch edition will make a deep dive into what the fall race season will really look like. If you’re a race director, specialty run shop employee, or endurance brand marketer, this is must-read stuff. Or if you just love endurance sports, there will be something in every issue for you, too. So let's lace up and take a lap around the industry together. The price is only (you guessed it) $6 per month. (Get it? $6? 6 Minutes?) That’s less than 2 cappuccinos at Starbucks and a small price to pay to assuage your profound guilt over reading all of the regular SMM content for free. Plus, unlike other member-supported stations, we won’t interrupt our regular programming for telethons and tote bag promotions. Check out all the exciting details here. #TurningPro Minute 2: The importance of staying relaxed while running Prolific essayist George Will once observed that baseball is not a game you can play with your teeth clenched. The season is long and the best hitters in the game are unsuccessful 70% of the time. Running is similar. Marathons play out over dozens of miles and 99.9% of the time you don’t win the race. Like baseball players, the less tension a runner feels, the better. Stress leads to tension, which compromises your running form and makes you less efficient and, ultimately, slower. It then causes you to push harder and increase your effort, which leads to even more tension and leaves you as stiff as a light-hitting shortstop. Triathlon Magazine Canada says “relaxing your body can help you to keep hitting your splits throughout the run, and will allow you to speed up for that finishing kick.” It offers some tips in “How to stay relaxed while running.” It recommends taking a quick inventory of your body and looking for signs of tension. Are your arms and shoulders creeping up toward your ears? Are you clenching your jaw? Are your eyebrows drawn together so tight you look like “you’re about to blow a gasket?” If you’re wondering where to draw the line between healthy pre-race intensity and getting over-hyped, check out this thoughtful analysis: “Effects of Intensity on Performance.” As legendary University of Colorado coach Mark Wetmore told his team on the eve of the national championship race in Running with the Buffaloes: “You’re fine, you’re gonna be calm and cool. You’ll beat people who are better because you’ll outsmart them and outcool them.” Runner’s World recently cited a study that showed that even a mouthpiece “Could Help You Become A Better Runner” by lowering lactate levels. It’s also a good idea to check out tips like “How To Breathe While Running | 3 Breathing Exercises To Try.” Another good source for learning to relax is the aptly-named The Peaceful Runner, which teaches the basics for “How to Relax to Improve Running Economy.” #CoolRunnings Minute 3: Puma jumping back into running game For the past few decades, Puma was known as an athleisure brand conjuring up their glory years of sponsoring hip athletes in the ‘70s. The words “performance” and “Puma” rarely appeared in the same sentence. It wasn’t until Puma made history with world’s fastest man, Usain Bolt, that it began to make its mark in running. After Bolt won 3 gold medals in the 2008 Beijing Olympics and set the world record in the 100M and 200M in 2009, Puma signed the Jamican sprinter to the largest ever sponsorship deal in track & field. Bolt, an 8-time gold medalist, later signed a $10 million per year deal to stay with Puma through the end of his career, and is still the brand’s leading ambassador. Despite the investment in Bolt, Puma has made little effort to compete with Brooks, Asics, Nike and other top brands in the endurance running shoe market. Until now. Puma has developed new running shoe technology and is set to release 5 new shoe models in March. Forbes recently detailed why and how Puma is jumping back into the running game in “Puma Diving Heavily Into Remaking Running Shoe Lineup.” “We have always made it and offered it in our collection but haven’t had a real brand focus in quite some time. The approach this time has been very different,” Erin Longin, Puma global director of run/train, told Forbes. Puma is starting over with Nitro Foam cushioning and new rubber outsole technology to give its shoes better traction in all conditions. Its Deviate and Deviate Elite models feature Puma’s own carbon fiber plate, and it’s also placing an emphasis on running shoes made specifically for women. After retaining less than 1 percent of the U.S. running shoe market in 2020, the brand recently signed Olympic distance runner Molly Seidel, prompting Outside to ask: “Will Puma Finally Break Through in Running?” #CatTracks Minute 4: Why you should take your dog on a run Our yellow lab wags his tail uncontrollably over 2 things in life: the sound of dog food being poured into his bowl, and the sight of running shoes being laced up. On days when motivation is lacking, those sad eyes looking toward the kitchen door are enough to make us postpone our own meal and head out for a few miles with him instead. Canadian Running tells us this week that we are not alone, and explains why a pooch is the perfect running partner in “5 benefits of running with a dog.” The story reminds us that because most breeds are not ideal for long training sessions, a dog means you always have a running buddy to make sure you don’t overdo it. “You might think you’re doing your dog a favor by bringing him along on runs,” the author says, “but it’s really the other way around.” Other running experts and dog lovers also recommend running with your dog. The American Kennel Club has tips for “Training Your Dog to be Your Running Companion,” while Runtastic offers “9 Tips To Keeping Your 4-Legged Running Buddy Happy.” Runner’s World ranks the “Best Dog Breeds for Runners.” #6LegsAreBetterThan2 Minute 5: Quick Intervals At Yale University, students have been subject to some pretty severe Covid lockdown restrictions. The college newspaper recently documented the challenges many student runners are encountering: “Running in Circles: Frustrated on-campus runners adapt during month-long arrival quarantine.” The school’s protocols allow students to leave their residential colleges but they are still expected to remain on campus and avoid walking and running in the city of New Haven. That has forced several members of the school’s running club to move off campus to be able to continue running. “It’s definitely a pretty mind-boggling policy,” 21-year-old student Daniel Blatt said. “With a lot of runners it seemed pretty bizarre that Yale is restricting an activity that is so essential to students’ well-being and that poses such a low COVID risk. There’s definitely a lot of frustration.” While it’s hard to fault Yale administrators for being overly cautious, especially when many colleges have tried and failed to stop campus partying, it’s easy to understand the frustrations of avid runners who just want to go for a run. Runners have discovered over the years that chocolate milk is not just a good snack for kids after recess or youth sports. It’s packed with carbs, protein, electrolytes, calcium and vitamin D, making the unique combination a good recovery drink after running. It is now also the inspiration for a new sports beverage hitting the market. GoodSport is the brainchild of Michelle McBride, an attorney and mom who was looking for a good source of hydration for her son while participating in youth sports. With the help of Andy Friedman, the founder and former CEO of SkinnyPop Popcorn, and Bob Murray, former director of the Gatorade Sports Science Institute, the trio created GoodSport. Food Business News says the new drink “seeks to clean up sports nutrition,” while DairyReporter.com calls it the “Dairy-based sports drink launched with industry support.” The company uses ultrafiltration to eliminate the milky color and taste, making it look and taste more like a traditional sports drink. It also filters out the protein, which can be hard to digest, while harnessing the milk’s electrolytes, vitamins and carbs. The company is targeting athletes and fitness enthusiasts with a product it says has 3 times more electrolytes than traditional sports drinks, with 33% less sugar and two types of carbohydrates for optimal hydration. You’re headed out for a run and you’re armed with a smartwatch, fitness tracker and phone. Maybe you’ve also strapped on a heart monitor because you just read about the “8 best heart rate monitors to track your fitness.” GearJunkie suggests, however, that maybe you don’t need all those gadgets. In “The Case for Running Naked: Ditch the Electronics for a Happier, Healthier Run,” it recommends leaving the gadgets at home and relying on your body to tell you how you’re doing. While there are benefits to the latest running technology and gadgets, longtime runner and physical therapist Alison Williams-Morris, says relying on electronic metrics can cause you to focus too much on performance and push yourself too hard, often leading to injuries. “If you’re listening to loud music and checking your pace/distance on your smartwatch every quarter-mile, it’s easy to lose touch with your form,” she said. “This may push you to get in the habit of running too fast, which can cause deviations in running mechanics and eventually lead to overuse and, in turn, injury.” Williams-Morris recommends “running naked” for 15-25% of your training mileage, or about once a week. Minute 6: Daily Inspiration As we documented above, it’s important to relax when you’re running and try to stay focused on your running form. That’s easier said than done, though. Some runners struggle with proper running technique, while others simply have bizarre running styles. Comedian Greg Goodyer recently had some fun with this in his video “Twenty Hilarious Running Styles.” From “Drying Nail Polish'' to “Desperately Needing to Pee,” Goodyer nails the struggles some runners have sticking to proper form. And yes, ouch, we see some of our own bad habits in here. Check out Goodyer’s painfully accurate take below.

Minute 1: Why you may want skip your workout after getting COVID vaccine Back in 2015, Oregon All American Tanguy Pepiot was nearing the finish line in a big 3,000 meter steeplechase race at Hayward Field. Leading comfortably with about 50 meters to go, Pepiot slowed down to wave his arms and encourage the home crowd to cheer his imminent victory. In a moment that Pepiot wishes had never been captured on YouTube, a University of Washington runner passed him at the tape to create a video that will live on in Internet infamy. When we think about the pandemic, we are reminded of Pepiot’s cautionary tale. We are so close to the finish line, we don’t want to screw it up now. According to the CDC, cases are dropping and more than 65,000,000 vaccines have been administered in the U.S. This bodes well for public health as well as for fall races. In addition to wearing masks and social distancing, we also need to be cautious as we receive our vaccines. You have probably read about vaccine side effects, especially after the second dose. Though the symptoms only last a day or two, doctors are now advising athletes and runners to take a break from working out right after getting the vaccine. According to Men’s Health, the fitness app Whoop sampled 1,200 members who reported getting the vaccine in January and found that many experienced a double-digit change in elevated resting heart rate, and a depressed heart rate variability. Details are here: “How to Time Your Workouts Around Your COVID-19 Vaccination.” While most Whoop members showed no effect from the vaccine, 21.6% saw their resting heart rates rise by 10% or more, while 28.9% reported a decline in heart rate variability of at least 20%. According to Whoop, the data is a good thing. “It’s a sign the vaccine’s working. It wouldn’t create antibodies if it didn’t trigger a response,” Emily Capodilupo, VP of data science at Whoop, said. Dr. Purvi Parikh, an immunologist and allergist with Allergy & Asthma Network, also recommends athletes “avoid working out right after the COVID-19 vaccine.” In an interview earlier this month, Parikh says working out before getting the vaccine is fine but says exercise afterward could exacerbate any adverse reactions. "Exercise should be avoided after the vaccine and can resume when feeling back to normal the next day or day after," Dr. Parikh said. Whoop recommends getting plenty of rest before getting the vaccine and planning a training recovery day for afterward. #HomeStretch Minute 2: How COVID is improving our nutrition & changing the way we eat A year ago, most of our friends were rushing through life like a tour bus crowd 10 minutes before the all-you-can-eat buffet closes. We were zipping from work to gym to restaurants to school events. Too much of everything was just enough. Now all of those activities are happening under our own roof, especially eating. We feel badly for our friends in the restaurant business, but for the next few months, home cooking will continue to be the norm. That has had a positive effect on our nutrition, and we’re not alone, apparently. VeryWellFit documents the phenomenon in: “One Year Later: How Has COVID Affected Our Nutrition.” They cite an August 2020 survey that found 94% of Americans cooking more, with 3/4 of respondents enjoying more family meals together. The International Food Information Council reports that 60% of Americans are cooking at home more during the pandemic. The surveys confirm what many health experts have been saying for years about “Why the Family Meal Is Important.” More than 70% of people who have been eating more in-person meals say they feel more connected to family and friends, while 40% said they ate healthier than when eating alone. This confirms research by both nutritionists and family experts. In “The Importance of Family Mealtime,” The Family & Children’s Center cites a Harvard study that shows that families who dine together tend to eat much healthier. And in “The Importance of Family Dinner,” the Food Network highlights the impact family meals have on the emotional and mental health of your children. It’s not all good news, however, as Dietician Kim Rose-Francis says stress caused by COVID has led many to engage in unhealthy eating habits, leading to high blood sugar, high blood pressure and other health problems. The good news? “My patients come to me with a desire to take control of their health,” she said. As we head toward year 2 of the pandemic, many doctors and health experts are reminding patients about “The Importance of Good Nutrition” and “The Top 10 Benefits of Healthy Eating.” It’s also a good idea to check out “How to Combat Stress with Good Nutrition.” #HomeWok Minute 3: Strava’s most active runner shares his secrets If you’ve participated in the running challenges on Strava, you may have seen the name David Simon near the top of the leaderboard. No one on Strava ran more last year than Simon, who logged more than 8,000 miles and 2,000 hours. It’s no big deal for the 61-year-old Simon, who has been going on 20-mile runs for nearly 40 years. Men’s Health recently interviewed Simon for a post called “Strava’s Most Active Runner Shared the Secret to Running 20-Mile Days at 61.” Simon started running in high school and loved it so much he began running every day. “Running truly changed my life: I got fit, healthy, more confident, and happier,” he said. “Now if I miss a day, I bounce off the walls.” Simon ran his first marathon in 1984, finishing the L.A. Marathon in 4:20. After 10 more marathons, he lowered his PR to 3:20 in the Chicago Marathon. His most unique race, though, was an accident. In 2013, Simon was working in Las Vegas when he decided to go for a run. When he got to the street on the Las Vegas strip, he heard gunfire and saw thousands of people running toward him. Next thing he knew, he was running in the Las Vegas Marathon. “I felt bad when they gave me a medal, but they said it was okay when I fessed up, and I had a great time.” Simon has continued to run during COVID and participates in Strava’s monthly distance challenges. His goal now, he says, is to keep on running. “As I tell my family, when I can’t run anymore, I’ll walk. When I can’t walk, I’ll roll. And when I can’t do that, I’ll have to figure out a new activity.” Simon’s commitment to running is so inspiring he may just belong on Run Reviews’ list of “Most Influential Runners in the World.” #IfItAin’tOnStrava... Minute 4: Avoid ‘Heartbreak’ by training for vertical gains Our luxurious corporate HQ is only ½ mile from the top of Heartbreak Hill, the infamous section of the Boston Marathon that has ruined the hopes and dreams of many marathoners. That’s how Heartbreak Hill got its name. If you’re training for the October 2021 edition of the “toughest miles of the Boston Marathon” -- or any other course that features a steep incline -- you need to start by training for vertical elevation gain, or “vert.” As trail runner Tayte Pollman points out in “What’s The Buzz on Vert?” the term has become a buzzword in trail running because apps like Strava and Garmin Connect now help runners track their vertical gain. The new Garmin Enduro smartwatch even comes with an ascent planner that provides real-time information on upcoming climbs and elevation gains. Designed for trail runners, it also has a battery life Garmin says can last for up to 80 hours, or as NewAtlas.com says, “as long as ultrarunners.” Trail runners use such technology to measure how much “vert” they achieve in workouts, but as Pollman points out at the American Trail Running Association’s TrailRunner.com, vertical training is not just for trail runners. Road runners who face a steep uphill climb in an upcoming race should implement vertical training into their workouts. “In order for your body to handle vertical terrain on race day, you need to train specifically for it,” Pollman says. “Similar to how you prepare your body for race day by performing workouts at paces and distances specific to your race, vertical terrain should also be a focus if this is one of the features of the race course.” For more tips, check out “How to Get Better at Running Uphill” or check out Red Bull’s “5 best hill running sessions.” Also keep in mind that downhill running can be just as challenging as uphill and is often harder on your quads and knees. TrainingPeaks also has tips on “How to Train for Downhill Running.” Or check out “How To Run Downhill | Training Tips to Save Your Knees & Quads” at Run To The Finish. #HillYeah Minute 5: Quick Intervals We have an exciting announcement to share. Next week, we are launching a new publication -- the Six Minute Mile Professional Edition. This new weekly newsletter is geared toward industry professionals, but it will include content that any avid endurance athlete will enjoy. We will explore topics like new shoe releases, venture capital investment in fitness companies, and curated listings of dream jobs in the industry. Each edition will feature a longer original story that explores an important issue facing the endurance industry. If you’re a race director, specialty run shop employee, or endurance brand marketer, this is must-read stuff. If you just love endurance sports (or want to support our humble free version of SMM) you, too, should subscribe to SMM Pro. It’s only $6 per month or $60 per year. I know, right? Too good to be true. For less than the price of a Starbuck’s for you and your significant other, you will get smarter, faster and cooler. If you have ideas about particular content we should cover or want to be part of our exclusive VIP launch group, just reply to this email with your ideas or a “Heck yeah, I’m interested!” Endurance trainer Kate Ligler says that it’s better to do strength training barefoot than in your running shoes. Even a pair of minimalist shoes or flimsy Chuck Taylors would be better, she says in “What Kind of Shoes Should I Be Wearing for Strength Training?” Ligler, who works with runners and triathletes, says wearing running shoes or traditional footwear dulls proprioception, or body awareness, of the ankles, feet and toes, leading to less activation and total body connectivity. She compares it to trying to tie your shoes in gardening gloves. If you’re not comfortable going to the gym barefoot, or if you’re afraid of dropping a heavy dumbbell on your foot, check out Shape.com’s “The Best Shoes for Strength Training.” One year ago this week, Ahmaud Arbery was jogging through a quiet residential neighborhood in Georgia when he was shot to death in cold blood. By June 2020, 3 white men were indicted on murder charges and are awaiting trial. We have come a long way in this country over the past 60 years, but not far enough. As fellow runners and athletes, we commemorate this solemn anniversary and pledge to do better. Minute 6: Daily Inspiration We are big believers in the runner’s wave. As we pass a fellow athlete on the roads or trails, we give at least a friendly head nod if not a full wave. Sometimes we run into a friend who is overly anxious to share their run and opinions. Celebrity impressionist Brent Pella recently had some fun with this concept in a hilarious new video called “How runners talk about running.” It features a male and female runner who meet on the trail and immediately start oversharing. The man points out how he recently got divorced because his wife called him “a jogger” and things spiral from there. Pella’s video is a hilarious look at how some runners take their sport a little too seriously.

Minute 1: How a cup of coffee can boost your running performance For many of us, passion for morning coffee is deep-rooted and a little irrational. The fixation is hard to shake, like love for local sports teams or teenaged crushes on your best friend’s older sister/brother. If you’re an endurance athlete, caffeine can be a pre-workout ritual as important as stretching and launching your GPS tracker. Unlike your interest in the older sibling next door, however, a new story explains how caffeine can improve your happiness and performance: “How Coffee Will Help You Run Faster.” According to studies cited in the article, 2/3 of Olympic athletes use caffeine to improve their running performance. Women’s Running recently trumpeted the use of caffeine in “Should You Drink Coffee Before or After Your Run?” WR points to additional sports nutrition studies on caffeine and concludes that a cup of coffee can not only motivate you to run, but boost your running performance. “Having a small amount of caffeine 30 to 60 minutes before you run can give you the little boost you need to help you get out the door,” running coach Hillary Kigar says. While there’s limited research on the effects of caffeine after a run, WR says it can help recovery by replenishing glycogen. It recommends a cup of java after training, especially after a long winter run, as long as it doesn’t interfere with sleep. For more on the science of caffeine as a performance enhancer, check out Active.com’s “The Caffeinated Runner.” We find that sometimes coffee doesn’t mesh well with an empty stomach right before a workout. Instead, we are partial to GU packets with a little added caffeine. Or check out Runner Click’s “10 Best Caffeine Pills, Capsules and Tablets.” #JustBrewIt Minute 2: What our readers think about a return to racing About six months ago we asked how comfortable you would feel running in a large, in-person race. The results were split pretty evenly amongst the four options. One in five were ready to head to the starting line, the majority were looking for at least protocols or a vaccine. Our latest answers were a bit more polarizing. Here are the full results: We saw a significant decrease in runners who would participate "if strict distancing and mask protocols were in place,” and an increase for both those who needed to be vaccinated and those who would race today. It could be good news for both parties on the horizon with vaccination rates up and registrations open. Though hopeful, many of us are still wondering, Will Major Marathons Actually Come Back This Fall? We sure hope so. If you’re looking for a positive sign, the Vitality Westminster Mile is still aiming for a May 30th race. If that goes off without a hitch, it could pave the way for successful summer and fall race seasons. Minute 3: Do tights improve performance? Our gym in Boston is only steps from the most popular running route in the city -- the Charles River Esplanade. We have often wondered why people choose to run on a treadmill in the sweaty gym on a beautiful spring day instead of heading outside to one of the prettiest city parks in America. Our judgmental instincts are triggered even further when we see those treadmill folks running indoors while wearing long tights. We asked Mrs. SMM about this recently, and her explanation was that many women believe black running tights to be slimming and fashionable. Fair enough. We were surprised to read this week that even in summer, tights can actually improve performance, further proving that the judgy/preachy thing is never in style. A good place to start on this topic is: “What is the difference between running tights and compression tights?” from 220Triathlon or this post from LIVESTRONG: “The Advantages of Running in Tights.” 2XU, one of the pioneers of the compression apparel movement, explains on their website that benefits include an 18% blood flow increase to your quads and “gains of up to 10.6 seconds” for a 10K. They cite some pretty credible studies to back up these claims. Fleet Feet offers a good selection of the well-regarded compression tights here. #LeggingItOut Minute 4: Running by the numbers; stats you need to know Runners love numbers. We use fitness apps to track nearly everything, from our pace, distance and speed to our heart rate and VO2 Max. LIVESTRONG loves numbers, too, and recently published a ton of them in “126 Running Statistics You Need to Know.” The post provides a good look at the sport in the U.S. and around the world. Here are highlights of the most intriguing running statistics: Switzerland has the fastest marathon runners, with an average finish time of 3:50.The Philippines has the slowest at 5:25. The fastest ultra marathoners hail from South Africa, averaging 10:36 per mile. Runners in Massachusetts had the fastest average marathon time in 2020 at 4:04, Washington state was second (4:18:09), and Indiana was third (4:18:57). The 5K is the most popular road race in the U.S., with more than 8.9 million participants in 2019. Ultramarathon running has increased in popularity by about 345% over the last 10 years. Only about 23% of ultra runners are women, but women are 0.6% faster than men in races longer than 195 miles. The average age of runners continues to climb, reaching age 39 in 2018. #DataRace Minute 5: Quick Intervals In the season of heavy down comforters and electric blankets, it is sometimes difficult to regulate body temperature at night. This is particularly true for dedicated endurance athletes. In fact, night sweats are the #1 item on Active.com’s list of “7 Weird Things That Happen When You Run a Lot” and the #2 item on MapMyRun’s list of “7 Strange Side-Effects of Running A Lot.” Earlier this month, Canadian Running answered the question: “Why do runners get night sweats?” They explain that a sharp increase in training can ramp up your metabolism, raising your body temperature. Some experts believe that a magnesium supplement can help alleviate the problem. For more information, The Sleep Foundation offers this: “Common Causes of Night Sweats and How to Fix Them.” The postponed Tokyo Olympics are scheduled to take place this summer from July 23 - August 8. Organizers are still up in the air about allowing spectators, but they plan to house competitors in a traditional athlete village, at least while their events are taking place. The Washington Post just published this guide: “Everything you need to know about the Tokyo Olympics.” Meanwhile, neighboring China is teed up to host the Winter Olympics less than a year later in Beijing. Unlike in 2008 when many human rights groups believed supporting China’s Summer Olympic efforts would discourage political oppression, many groups are now geared up to oppose the 2022 winter games. The NYT has the full story in: “China Is Preparing for Another Olympics in Beijing, Like It or Not.” For those who hate the cold and the treadmill, ultra running champion and NordicTrack athlete Jeff Browning believes riding an indoor stationary bike can be equally effective. In a recent post at TrailRunnerMag.com, Browning endorses “Riding the Indoor Cycle to Become a Better Runner.” Aside from being smaller, quieter and less expensive than a treadmill, Browning says an indoor bike provides an effective aerobic workout without taxing running muscles and joints. Minute 6: Daily Inspiration There’s a lot to be inspired about when it comes to Portuguese soccer superstar, Christiano Ronaldo. He has 5 UEFA Champions League titles, a billion dollars in career earnings, and the physique of a Greek God. Runner’s World once determined that the average soccer player runs 7 miles per match, so it makes sense that a lot of Ronaldo’s workout routines would also help runners looking to build leg and core strength. It may also help you with your speed work, since it has been reported that during the 2018 World Cup Ronaldo topped out at a remarkable speed of 34 km/h (21mph), making him the fastest player in that year’s tournament. It certainly makes us think he would fare pretty well in a 5K. Check out the details of his at-home workout below.

Minute 1: There’s no crying in baseball — but there is in running It’s almost baseball season and there is one truism worth repeating: “There’s No Crying in Baseball!” Tom Hanks’ tirade in “A League of Their Own” has made it universally unacceptable to cry in baseball, softball or perhaps most sports. It is OK, however, in the sport of running, according to a provocative new essay in TrailRunningMag.com called “The Training Benefits of Crying.” Running coach David Roche writes that runners share a 3-bedroom suite with “joy, sadness, boredom all shacked up together.” Roche says it’s not only OK for runners to cry, but it can be healthy to do so. “There’s no crying in baseball, but I promise you — there is in trail running.” Roche was inspired to write his article by a runner who broke into sobs when his 8-mile run turned into a 4-mile walk, making him ask, “What is wrong with me?” Nothing, Roche says. In “9 Ways Crying May Benefit Your Health,” Healthline.com points out that a good cry detoxifies the body, dulls pain, improves your mood and helps restore emotional balance. Shape.com explained in 2019 “Why You Probably Cry When You Run,” while WellAndGood says “Crying during a workout is totally normal.” Sobbing is wonderful core work, while hyperventilating reduces arterial oxygen levels, boosting red blood cells. It is also good for your mental health and social life, he says, because it shows you are human. If you’re a Tom Hanks disciple and you need more proof that there’s room for crying in sports, check out the “6 Benefits of Crying” or WebMD on why “Crying is Good for You.” #TheCryingGame Minute 2: Survey results are in: comfort is king Last weekend we asked you to rank the most influential factors when it comes to selecting running shoes. Perhaps unsurprisingly, 77% of respondents to our survey ranked comfort in the top two. Despite the trend in carbon plated shoes, like in the Saucony Endorphin Pro, “latest tech” brought up the rear, ranking near bottom for 63% of responders. When it comes to brands, Brooks outpaced the competition. It’s hard to argue with that, especially with the Ghost 13 and the Adrenaline GTS 21 on the shelves. Here’s how our readers ranked their favorite running shoe brands: Brooks: 22.31% Asics: 15.31% Other: 13.59% Hoka One One: 12.56% Nike: 11.72% Saucony: 10.84% New Balance: 9.51% Adidas: 4.15% You’ll notice ‘other’ ranked quite high on the list. A shout out to our readers who rapped our knuckles for leaving out Mizuno. We had a pair of Wave Riders years ago that we really liked. We will include Mizuno for sure on our next survey. #ShoeScores Minute 3: Need extra motivation? Try a fitness audio app Hiring a personal coach can feel a little narcissistic or may just plain hardo for many runners. It can also be expensive, costing more per month than most high-end gym memberships. If the personal coach doesnt’ fit your style or budget, you may want to try a fitness app with an audio coach or audio running sessions. Many of the best online personal trainer and fitness apps have audio sections that work just like personal trainers, helping you improve your pacing, form and running technique. Sarah Finley of FitAndWell.com explains “How fitness audio apps made me a better runner.” Finley says she had gotten into a lull and was really struggling with running until she tried an audio app. “I instantly knew they were the motivation I needed. It felt like I was running with a PT next to me, encouraging me to change pace, address my form and keep running through the harder sections,” Finley writes. Audio apps not only improve pacing and form, but also serve as motivators and cheerleaders. “A virtual coach is a great way of always having someone on hand to hold you accountable for a workout, knowing that no matter your mood, you can pick an outdoor run and, alongside having fun with the instructor you choose, you will also grow as a runner,” says Peloton app instructor Becs Gentry. Other health and fitness experts have also endorsed audio workouts and audio fitness programs. WellAndGood.com says “Audio-Only Workout Apps Are Going to Transform Your Fitness Routine for the Better,” while ShapeScale.com offers “9 Running Apps with Audio Coaching for Extra Motivation.” #RunningApps Minute 4: Go ahead and have that late-night snack Remember when your mom used to warn about eating before bed and how that bag of chips or bowl of ice cream would make you look like Ben Stiller doing his Milkshake dance at the end of Dodgeball? We’ve been warned for years that eating before bedtime is bad for your health and can lead to big weight gains. But if you enjoy a late-night snack, there’s good news -- recent research shows that eating protein before bed does not lead to weight gain and can actually boost your running and athletic performance. Sports nutrition expert Sarah Schlichter explains how in “Why Eating Protein Before Bed May Benefit Your Workout.” Schlichter writes in Women’s Running that “foods don’t suddenly increase in calories after dinner, and your body does use energy while you’re sleeping.” She says eating protein before bed can increase muscle growth and boost your basal metabolic rate (BMR), which burns calories. Schlichter also explains that a pre-sleep snack is a great opportunity to boost protein intake, aiding recovery and reducing injury risks. All About Marathon Training explains why protein is so important in “High Protein Food for Runners,” while Runner’s Blueprint offers “The 19 Best High Protein Snacks.” Runnin’ for Sweets also includes some protein options in “10 Healthy Snacks for Runners.” So while you may want to stay away from White Goodman’s bucket of chicken, a healthy late-night snack may actually be good for you. #ProteinNightcap Minute 5: Quick Intervals Back in July 2020 Fleet Feet created Together We Move, a podcast about important issues told through the lens of running. The whole series is beautifully produced and well worth a listen. In Honor of Black History Month, we’re re-sharing episode three, Unbraided History, to highlight some important organizations and the work they do to acknowledge history and move toward a brighter, more inclusive future. The episode features a chat with Faith Morris from the National Civil Rights Museum, who emphasizes the great stories told through the museum. It also features Tony Reed, co-founder of the National Black Marathoners Association and historian Gary Corbitt who reflects on his father's legacy and shares how he is preserving the history of the sport. We documented in our last Six Minute Mile how running in the cold has helped some athletes become better runners. But it’s not for everyone. Running in extreme cold often leads to a burning sensation in your lungs or even small chest pains as your lungs humidify and heat the air entering your body. Cold air often irritates the lungs, causing them to narrow and making it more difficult to breathe. This can be particularly worrisome if you already have respiratory problems and can cause many runners to head back inside and retreat to the treadmill. But some running experts say there’s little reason to worry. Canadian Running Magazine addresses the issue in “Is running in the cold bad for your lungs?” CRM suggests the discomfort in your lungs is “generally not dangerous,” and urges runners not to “give up just yet.” It offers tips on how to protect your lungs, like wearing a scarf or mask and drinking enough water to help your lungs adjust to the cold. For more information, check out these “Tips for Outdoor Exercise in Cold Temperatures” from the American Lung Association. If you’re a serious runner, you’ve been reminded often about your running economy, a key metric for advanced runners and learning how to measure it can help improve performance. The Wired Runner explains this well in “Running Economy — What It Is And How To Boost Yours.” Many runners dislike the speed work it takes to run fast. Many folks prefer their daily roadwork, while the idea of a trip to the track fills them with dread and anxiety. Runners’ Connect explains how you can improve your speed without those dreaded sprints in “Hate Speedwork? Get Fast Without It.” If you are into sprints, or looking to try some alternative methods for boosting your speed, it’s important to keep track of your heart rate. RunnerClick has some great tips for how to monitor it in “Is Your Running Heart Rate Too High?” Minute 6: Daily Inspiration We’ve mentioned before that we had a blast during our Six Minute Mile podcast conversation with ultrarunner Courtney Dauwalter. She is an incredibly accomplished runner, but also a blast to hang out with. Her funny and engaging demeanor, however, is paired with a fierce competitive streak that lets her go deep into the pain cave. We just uncovered the brief video on Courtney, below, that does a great job of describing her. As Joe Rogan once explained, “Her demon’s a quiet demon.” This quick window into Courtney’s psyche is guaranteed to make you want to lace ‘em up and head out the door.

Minute 1: Why hiking is booming in the US Parking lots at many trailheads last summer looked like the entrance to Walmart at the start of Black Friday. We instinctively knew that more people have been hiking during the pandemic, and now there is statistical data beyond just the eye test. AllTrails and RunRepeat.com conducted a joint study on the growth of hiking and found that “Hiking in the US has never been more popular.” Their research found that there were 171.4% more hikes logged in 2020 than in 2019, while the number of hikers increased by 134.7%. The number of hikes per user jumped by 52.1% in 2020 compared to the prior 4-year period. If you add in trail runners, those numbers would likely triple. The spike in hiking has led many to debate “Hiking Boots vs. Hiking Shoes vs. Trail Runners,” according to the Appalachian Mountain Club. Many hikers are now citing these “5 Reasons To Ditch Your Hiking Boots.” If you’re looking to hit the trails and considering switching to trail runners, check out the “Best Trail Running Shoes 2021,” according to our friends at Fleet Feet or this collection of trail runners from New Balance. #TrailOrPark Minute 2: How to run a race during a pandemic Even though U.S. Covid cases have dropped dramatically in the past 30 days, race directors around the country are still figuring out how to safely resume in-person races. The Colfax Marathon near Denver recently ran its Super Bowl 5K with some unique safety restrictions, answering the question, “How do you have a running race in the middle of a pandemic?” The Denver Post explains how race officials started 2 runners at a time, 6 feet apart, every 5 seconds until all runners crossed the starting line in 8 waves of 75. The last wave began more than 3 hours after the first. The race was approved for 600 runners and local officials have already signed off on 700 runners for the March 14 Runnin’ on the Green, which kicks off the Denver racing season. Colfax Marathon Director Creigh Kelley called race officials from around the world before implementing the new health and safety precautions and believes the strategy works well for small and medium-sized events. “In all my friends in all the states and all the countries that I have spoken to, there has yet to be one reported Covid-19 issue at any race. Not one,” Kelley told the Denver Post. The 16th annual Fort Lauderdale A1A Marathon implemented similar COVID safety measures last weekend, starting 20 runners at a time, 6 feet apart, with a new wave starting every 10 seconds. With masks and social distancing required when not running, there were no gear checks and no awards ceremony. Runners and race directors around the country are asking the same question: “What does the future of road racing look like during a pandemic?” Colfax and A1A provided at least a partial answer this week. #SocialDistanceRunning Minute 3: How to take your partner on a romantic ‘rundezvous’ If your idea of the perfect Valentine’s Day included a run with your significant other, we hope your relationship survived and you remembered to provide something more than just a sweaty embrace after your outing. If sharing the road proved to be a little challenging, however, you should check out Canadian Running Magazine’s “4 tips for running with your partner.” Though the post is endorsed by St. Valentine, it offers great advice any time you run with a loved one. Some warn against couples running together, while others espouse the joys of running with your spouse. Advice like developing a pre-run plan and determining who is going to set the pace is crucial. So is keeping the conversation and banter light and breezy. The best advice we’ve read is to remember to praise and compliment your partner. Comments like “I love those new tights” or “You look strong today” will probably fare better than “This slow pace is killing me.” Even marriage experts support running together, with tips like “3 Keys to Running With (and Not Away From) Your Spouse.” If you’re interested in adding a little fitness to your love life, or spice to your running life, also check out “The 6 Rules of Couples Running.” #4LeggedGrace Minute 4: How Harrison Ford, 78, ramped up his fitness Indiana Jones went to great lengths to save the Lost Ark and the Holy Grail. Sometimes that meant chasing a military tank on horseback, swinging from a rope bridge above a river of crocodiles, or fighting his way through of a pit of snakes. (“Why did it have to be snakes?”) Now Harrison Ford is grabbing his famous hat and whip for a 5th Indiana Jones movie and at age 78, he may just be in the greatest shape of his life. FitAndWell.com recently documented “How Harrison Ford stays fit at 78: The diet change keeping him in movie-star shape.” And he didn’t do it by eating chilled monkey brains. Ford revealed on The Ellen Show last year how he cut meat and dairy from his diet and now eats only fish and vegetables. “I just decided I was tired of eating meat. It’s not good for the planet, and it’s not good for me.” He has also worked with a personal trainer on his conditioning, reflexes and core strength, making him one of GQ’s examples for “How To Stay Fit Over 50.” While Ford’s fitness routine may not help you defeat a gifted swordsman, it could help you stay healthy and active into your late 70s. #VeggieMight Minute 5: Quick Intervals While not quite at the Manchester United/Arsenal level, the London Marathon and its Manchester counterpart enjoy a friendly rivalry. They don’t mind having some fun at each other’s expense and their latest squabble created a spot of bother on Twitter that Runner’s World says could run and run. On the day the London Marathon announced its entry ballot results, the event’s website crashed, prompting Manchester to offer runners a guaranteed spot in “one of Europe’s most popular marathons.” London countered with a “savage blow,” chiding Manchester for its course being too short in 2013-2015, leading to race times being declared invalid. This led Manchester to remind the Twitterverse that London once had a runner dressed as Big Ben get stuck in the gantry trying to cross the finish line. Laura Lajiness is a former ballet dancer with balky knees and a loss of stamina, who’d seen her running ebb and flow over the years. But Lajness says she found her “secret sauce” for taking up the sport again — winter running. In a new post, Lajiness explains how “My Running Skills Are Finally Improving, & I Attribute My Success To The Cold Weather.” Despite a regular routine of pilates and yoga, Lajiness was feeling run down and exhausted. She snapped out of it with one winter run on a frosty day in New York’s Central Park. “The pandemic made an outdoor athlete out of many of us, but for me, it took crisp winter air and a need for layers to rev up my running engine,” she writes. Lajiness was stunned by how good she felt after just one 1.58-mile run. Her knees no longer hurt and her energy level spiked. “Soaring high, I felt amazing.” Fascinated by her running resurgence, Lajiness consulted a running coach and personal trainer to explore the advantages of winter running. Like many during the pandemic, she discovered the “Surprising Benefits of Running in Cold Weather.” Many runners seeking to shed a few pounds have been counting calories consumed and calories burned as part of a New Year’s resolution. The number of calories you burn depends on several factors, including age, weight, fitness level and the intensity of your workout. There are also many ways to increase that burn, from ramping up your speed to adding weights to your training. Insider.com has some tips in “How many calories you burn while running and 4 tips to burn more.” Minute 6: Daily Inspiration Health and fitness buffs typically groove on motivational videos and inspirational stories that drive them to go farther and faster. But not everyone’s mind works that way. Some of us kinda resent getting “kudos” on Strava for a slow 2-mile jog. If you’re not the type who responds well to upbeat faux praise, you’ll love SNL’s new skit called “Pelotaunt.” Poking fun at Peloton, Pelotaunt uses “negative reinforcement and relentless criticism” as part of its “patented passive aggression” program. The new breed of online workout employs “emotional manipulation” and “snotty disdain.” Pelotaunt promises “no corny inspirational speeches here. Just withering judgment sure to get your heart pumping and your brain thinking: ‘Am I bad?’” For the full non-motivational experience, check out the video below.

Minute 1: Is CBD now a viable option for sports nutrition? Back in the ‘80s, Jeff Spicoli smoked pot as a way to prep for his trip to Australia for the Hawaiian Internationals surf competition. His iconic TV interview in Fast Times at Ridgemont High revealed an athlete who was combining waves and weed. The stoner association is one reason why CBD products have not really taken off among endurance athletes, despite lots of evidence that hemp and cannabis-based products relieve pain and stress, and help with sleep and relaxation. The World Anti-Doping Agency took CBD off its list of banned substances back in 2018, but Outside magazine explained last year why “Endurance Elites Don’t Endorse CBD (Yet).” It’s still on the fringes for now, with people like former Tour de France athlete Floyd Landis -- who had his share of run-ins with WADA -- launching his own Floyd’s of Leadville CBD line for athletes. The pendulum is likely to swing toward more CBD use among endurance as more people understand the answer to this question posed by a recent article: “What's the Difference Between CBD, THC, Cannabis, Marijuana, and Hemp? CBD does not have the same psychoactive effects as THC, but it has been proven to help with anxiety, depression, seizures, and migraines, with very few side effects. A 2018 study on “Cannabis and the Health and Performance of Elite Athletes” concluded that CBD was an effective medication for reducing inflammation and relieving pain. That’s why many sports leagues, including the NFL and MLB now allow CBD use. Endosport.com explained last year why different athletes use CBD in “11 Famous Athletes Who Publicly Advocate CBD.” On Medium.com, there’s a story about NFL players and UFC fighters who use CBD in “5 Professional Athletes Who Use CBD.” Before giving it a try, you may want to check out Healthline’s in-depth post on “CBD vs. THC: What’s the Difference.” #WhatWouldSpicoliDo? Minute 2: Smarter running with smart insoles For better or worse, our phones and GPS watches have become an essential part of our running kit. Smartwatches and fitness trackers monitor just about everything we do, from how fast and how far we run to when we eat and take a nap. We can measure our running pace, splits, elevation, heart rate and calories burned. But the latest technology takes it a step farther. The NURVV Run Insoles, one of the first smart insoles on the market, fit inside your running shoes and use motion sensors to track even more data about the way you run, including measuring your running technique. With GPS trackers that sit on the side of your shoe, the insoles measure cadence, step length, footstrike, pronation and balance to provide a health running score. Read the generally positive review from Runner’s World here. Another running writer summed up here experience in this piece: “I tried smart insoles and they changed the way I run.” She explains how the insoles helped improve her pacing and footstrike and modify her training routine to get more rest and prevent over-training. Under Armour has a similar offering with their UA HOVR, a smart shoe that feeds data to MapMyRun. Road Runner Sports says the UA smart shoes “Connect Runners to Absolutely Everything They’ve Ever Wanted to Know About Their Run.” #SoleSystem Minute 3: Valentine’s Day ideas for your favorite runner Sunday is Valentine’s Day, so the finish line is nearing to find a special treat for your spouse, partner or kids. Although Covid may put a damper on romantic dinner plans, the National Retail Foundation says consumers will still spend $21.8 billion, or an average of $165 per person, on Valentine’s Day. That’s a lot of chocolate and flowers. But if your loved one is an athlete, loading them up with the most popular Valentine’s Day candy might not be the best idea. Instead, how about one of those water bottles that light up when it’s time to hydrate? Or the hottest new ear buds? Or even a race entry? Active.com highlights these suggestions and more in “The Perfect Valentine’s Day Gifts For Runners.” Our friends at GoneForARun.com also have some fun and colorful ideas, like this RUNBOX Gift Set. MarathonFoto is offering a steep discount (with code LOVE21) for people in love who also love running. It’s not humble-bragging when you post a race photo and the caption says: “My husband gave me this picture for Valentine’s Day!” And for the absolute perfect gift for your running partner, how about a sporty Six Minute Mile t-shirt? #LoveRun Minute 4: Yes, even you can run a 100-miler, and here’s how We have always looked at ultra runners as a Serena Williams or LeBron James of our sport. Strong, hard-working and goal-oriented. We know we will never dunk a basketball and we could never finish an ultra in style and baggy shorts the way that Courtney Dauwalter does. (BTW, she may be our favorite SMM Podcast guest of all time.) Even traveling 100 miles in a car requires planning, GPS, snacks and bathroom breaks. And sometimes our legs are cramping by the end of the trip. So running 100 miles? Not gonna happen. At least that’s what we thought before reading a new story in Trail Runner magazine. The authors boldly declare that mere mortals can finish an ultra in this story: “A Training Plan To Run 100 Miles.” The 12-week program, which focuses on pacing, fatigue management and proper fueling, is “not fundamentally different from long-distance running.” It is designed for runners who already have a good training base and launches week 1 with as few as 18 miles total. Peak mileage occurs in week 9 when the plan calls for 50-110 miles. It also allows substituting hikes for runs, as most ultras involve long stretches of walking or hiking through hilly terrain. Cross-training is also encouraged. Still a little skeptical, we looked for confirmation on the respected ultra site iRunFar. Sure enough, their take is consistent: “Can someone finish an ultramarathon on very little training? You bet! And that’s even more so the case the longer a runner’s general running history as well as the greater her or his ultramarathon experience. That said, there’s a strong positive correlation between training volume and ultramarathon success, whether that’s measured in finishing, enjoyment, time, place or something else.” Here’s their full story on the subject: “Ultramarathon Training: A Guide to Everything.” For more guidance and inspiration, check out RedBull’s “Everything you need to know about running your first 100-mile race” or Outside’s “How to Survive Your First 100-Miler.” #100isthenew26.2 Minute 5: Quick Intervals Most folks we know don’t go for a drive, run or bathroom break without their phones. Even with a GPS watch, we may still want our phones for safety, listening to music, or the occasional selfie. The challenge is finding a place to carry it. Runner Click has some helpful tips with “The Best and Worst Places To Keep A Phone When Running.” If you’re looking for a phone belt, clip, armband or other carrying or storage accessory, check out these phone carriers from our friends at Fleet Feet. In the heat of summer, most runners plan their hydration carefully, but in the middle of winter, we often forget about sipping water on a cold day. Runner and dietician Megan Kuikman recommends a bowl of soup or a cup of hot tea following a February run in: “How to properly refuel after a winter long run.” For hikers, the Washington Trails Association offers these “Tips for Staying Hydrated While Hiking in the Winter.” When you’re hiking on a steep trail or across rough terrain, there is nothing more important than balance and stability. That’s why many hikers and backpackers are switching to zero-drop hiking shoes. As explained by SectionHiker.com, zero-drop shoes have no difference between the height of the heel and toe, sitting level on the ground and providing a more stable and natural footstrike. Though most zero-drop shoes have plenty of cushioning and support, many believe they simulate barefoot running, producing a more efficient stride. For more on the concept, check out “What Exactly Are Zero-Drop Shoes And Should You Try Them?” Minute 6: Daily Inspiration COVID-19 and the global pandemic have sapped the motivation out of many athletes and runners, leaving them searching for extra incentive. Like Norwegian runner Jonas Felde Sevaldrud, who says he was “really lacking inspiration, I couldn’t find it anywhere.” Then he discovered Christopher McDougall’s famous book “Born To Run” about minimalist running. Sevaldrud was so inspired he decided to try running barefoot in the midst of a frigid Norwegian winter. He wound up setting a world record for a barefoot half marathon in the snow. It was a painful and bloody experience, but Sevadrud says it was worth it. Although he’s not quite as funny as Will Farrell’s Norway-related Super Bowl ad, Sevadrud is pretty darned amusing in his own kooky way.

Minute 1: Forget ice and Ibuprofen, your spice rack can help fight inflammation A long run or intense workout often sends us straight to the medicine cabinet or freezer when we return home. Advil and frozen peas are as much a part of our routine as tying our shoes and uploading to Strava. A better treatment for the pain you are feeling, however, might be in your spice rack. Most running injuries and post-workout pain are caused by inflammation, with muscles, joints and tissues swelling due to overuse. Some studies have questioned whether reducing inflammation with medication or even physical therapy is really the best way to treat running injuries. In “How to Reduce Inflammation: 3 Tactics to Run Pain Free,” StrengthRunning.com recommends plenty of sleep, a diet heavy on vegetables and carbs and light on sugar, and a strong recovery process. Ignoring the warning signs can lead to chronic inflammation, which in turn leads to even more pain and other health-related problems. Healthline.com says you may have everything you need in your spice cabinet to break this cycle: “9 Herbs and Spices That Fight Inflammation.” Spices like black pepper, garlic, ginger and cinnamon are effective for fighting inflammation, as are herbs like ginger, rosemary and green tea. There are also plenty of other foods that can help fight inflammation. For more tips, check out WebMd’s “Anti-Inflammatory Diet: Foods That Reduce Inflammation.” #ISaidSpiceNotIce Minute 2: Rehydrate like a winner For many years our favorite post-race rehydration plan centered on the beer sponsor’s tent. The trend continues with many craft beers now sponsoring endurance events. Proponents say that the alcohol in beer gets carbs back into your bloodstream quickly. That idea may fly with 10K weekend warriors, but not with the GOAT. We recently wrote about the nutrition plan that helps 43-year-old Tom Brady win Super Bowls. He didn’t celebrate his 7th ring on Sunday with beer or champagne, but rather with electrolyte-infused water, his go-to beverage. We are unlikely to follow all of Brady’s recommendations, but we do subscribe to his ideas on hydration. Brady drinks about 200 ounces, or 25 cups, of water per day, and explains on his TB12 website “Why Electrolytes Are Essential For Recovery.” Electrolytes treat and prevent muscle fatigue and cramping. The combination of sodium, potassium, calcium and magnesium is also good for the digestive, cardiac, muscular and nervous systems. Runners’ Connect explains why electrolytes are so important in “Electrolytes for Runners: The Definitive Guide.” For more sources for electrolytes, check out “The 10 Best Electrolytes for Runners of 2021.” Our personal favorite for endurance athletes is the Nuun line of electrolyte products because they taste clean, without lots of syrupy sweetness. #ElectrolyteOrchestra Minute 3: Treadmills vs. outdoor running: Which is better? The pandemic sent the sale of treadmills and other home fitness equipment soaring during the lockdowns, and many believe the home-workout revolution may be here to stay. Peloton hopes the good times continue as their stock is up 5X over the last 12 months. Some gyms are now renting fitness equipment, with one article recently declaring: “Goodbye To The Gym. Hello To The Dumbbell Library.” Just as people are working out more often in their basements and spare bedrooms, they have also discovered the joys of sweating outside. According to Strava, outdoor activities increased dramatically in 2020. So that dichotomy raises an important question: Which is better for you — running at home on your own treadmill, or running outside? A new story examines the issue in “Treadmill vs. running outside: The pros and cons of each.” The treadmill is a great option during inclement weather, or if it’s too dark or unsafe to run outside. It also provides shock absorption that can be kinder to achy joints. Treadmills can also help with pacing if you are following a specific workout. Otherwise, this new post highly recommends running outside, largely for the psychological benefits. “I personally can’t weather more than 20 minutes on a treadmill without feeling like I’ll implode mentally,” author Amanda Capritto says. Many others have examined this issue, with most also championing the wonders of outdoor running. VeryWellFit analyzes the pros and cons in “Treadmill vs. Outside Running,” while Men’s Health contributes to the debate with “6 Unexpected Benefits of Running Outside.” If you are thinking of investing in a treadmill to avoid icy streets and sidewalks this winter, Runner’s World provides this analysis: “The 15 Best Treadmills for Every Type of Runner.” The list includes our all-time favorite Woodway which at $13,000+ makes the Peloton model look cheap at $4,300. #TreadBills Minute 4: Mental prep for fall marathons Outside Magazine this week provides a thoughtful essay on the optimism required to register for big races this year: “Will Major Marathons Actually Come Back This Fall?” Runners are heartened by the continued decline in Covid cases in the U.S. over the past few weeks to pre-Thanksgiving levels, according to the CDC. The Outside essay quotes running coach Ben Rosario, who says runners should continue training whether their scheduled races will be run or not. “The psychological benefits of pre-race anticipation are also very real, even if the race itself gets called off.” If you are in search of inspiration, check out FindMyMarathon.com’s “List of 2021 Marathons that are Still Scheduled.” And if you are interested in one of our favorite races, the Marine Corps Marathon, we goofed on a recent post and listed the incorrect race date. The 2021 event will take place on October 31, if pandemic conditions allow. Registration will open for military members later this month and for the general public on March 10. #MarathonPlan Minute 5: Quick Intervals The pandemic has adversely affected many things in our lives over the past year. While not as serious as some consequences, Covid has not been good for our posture. New work-from-home routines have left many people sitting for long spells at desks, in front of computers, and binging Netflix. Insider.com examines the issue and offers some help in “5 exercises to fix your posture — and why good posture is crucial for your health.” While bends, stretches and neck presses are good ways to treat bad posture, there are also plenty of gadgets and devices on the market to help, including posture alarms and apps. Check out Wired.com’s “The 6 Best Posture Correctors to Put a Stop to Your Slouch.” Another annoyance with being a good citizen during a pandemic is that wearing a face mask tends to fog up your glasses. If you like nerdy life hacks, this USA Today video offers a pair of effective solutions. If you’d prefer to shop your way out of the problem rather than acting like a home MacGyver, check out this list from Men’s Health: “The 19 Best Face Masks for People Who Wear Glasses.” If you want some visual inspiration for your next workout, check out this new list of 10 amazing triathlon photos just shared by World Triathlon. In January, Strava published an even more remarkable endurance sports collection based on their annual photo contest that saw more than 30,000 entries this year. Check it out here. Minute 6: Daily Inspiration Chris Hemsworth is currently filming “Thor: Love and Thunder” in his native Australia. The 4th edition of Marvel’s Thor franchise will once again feature Hemsworth as an ultra-fit version of the title character. There’s only been one problem so far. Hemsworth’s stunt double is having trouble keeping up with the actor’s recent muscle gains. If you can’t figure out whether it’s a leg day or an upper body day, maybe you can replicate Hemsworth’s workout below and do both in one intense set. Your body double may hate you for it.

Minute 1: The power of the nap If you are used to a busy office with constant stimulation, your afternoon energy may sag when you’re working alone in a home office or sitting by a warm fire in comfortable sweats with your computer in your lap. (Insert hand wave emoji.) It’s hard to be productive when your chin droops onto your chest every half hour. A new study says you should set aside your guilt instincts and succumb to the snooze. According to the British Medical Journal, “Adding a nap to your afternoon routine can be a productivity gamechanger.” An afternoon nap can lead to stronger mental agility, better awareness, and improve both memory and verbal fluency. It can also help you save money on coffee. WebMD says there are many “Health Benefits of Napping” and a deeper dive is available in this story: “The Physiology of Naps and the Impact on Athletic Performance.” So if you feel the urge to nod off, check out the Sleep Foundation’s “Tips for Your Best Nap.” #PillowTalk Garmin Forerunner 745 Giveaway Sponsored post Earlier this week we told you about the Share the Run Challenge. Fleet Feet and Saucony have teamed up to motivate as many people as possible to set goals, log miles, and create lasting habits. It's free to register, and if you complete the challenge you'll earn a $15 reward! Once you've registered, you'll need to track all your runs. Might we suggest the Garmin Forerunner 745? Fleet Feet's review nails it when they say it "is a durable, reliable and intelligent GPS watch that helps you make the most of your training." We want one lucky Six Minute Miler to put it to the test. Enter to win your own Garmin Forerunner 745 by following both Fleet Feet and Six Minute Mile on Instagram, and tagging a friend on our contest post. Shop GPS Watches Minute 2: Why flat-running might be more effective than uphill climbs Our corporate HQ is about ½ mile from the top of Heartbreak Hill. Normally at this time of year, the fear-inducing section of the Boston Marathon course is filled with weekend warriors prepping for the April marathon date. That makes sense as a form of exposure therapy, in which “repeated exposure to the source of your specific phobia and the related thoughts, feelings and sensations may help you learn to manage your anxiety.” In plainer English, “The Benefits of Hill Running” also include boosting your strength, speed, intensity and calorie burn. Training on hills, though, puts strain on your lower body, and downhill running brings even more dangers and injury risks. Many trail runners, who race in the mountains, have begun exploring level ground for their training. I Run Far examines the theory in “The Advantages of Training on Flat Terrain.” Ultra runner and two-time UTMB podium finisher Tim Tollefson says flatter running is the most underrated training method for trail runners. “People get caught up in the sexy Strava weeks with ridiculous totals, but average speed wins races,” he says. Tollefson contends that too much vertical training “is likely to drive someone into overtraining, underperforming, and total burnout.” While flat-running might be sound advice, you still need some elevation training to prepare for uphill challenges, and it’s important to make sure you are doing it safely and properly. Check out these “6 Steps to Run Hills Properly” or “The Proper Technique for Running Uphill and Downhill.” #RacingFlats Minute 3: If your running routine falters, make it a habit Runners love their routines. We run at the same time each day, eat the same pre- and post-run snacks, and go through the same recovery processes. Then we do it all over again during our next workout session. But what happens when that routine is disrupted? What if it’s suddenly too cold to run outside? What if your treadmill or bike breaks? Or what if COVID or another illness sidelines you for a week? If your routine is not a habit, or a regular practice, your health and fitness might suffer. Inc.com explores the issue in “What People With a Success Mindset Do Instead of Follow Morning Routines.” The post illustrates the case of a fitness buff who had the same workout routine every morning for 2 years — until a pedal on his bike broke. Suddenly his entire routine fell apart and all his healthy habits went out the window. Routines are great until something goes wrong to disrupt the cycle. Instead, we should turn our routine into a practice. “Routines are what you do. Practices are also what you do, but are, more important, who you are.” For tips on how to develop a good running or workout practice, check out “How to Make Running a Habit” at RunnersBlueprint.com. To get in the right mindset, check out The Psychology Behind Lasting Habits. #RoutineTest Minute 4: You may need to wait awhile before running after eating Remember when your mom insisted that you wait 30 minutes before swimming after eating? Her intentions may have been nurturing, but they weren’t really based on science. Health experts have debunked that swimming myth, but many still advocate calling mom regularly. (Check out: “Relax, You Probably Call Your Mom Enough.”) While it may be safe to eat right before splashing around in the pool, the same science doesn’t necessarily apply to running. Runner Click recently raised the issue in “How Long Should You Wait To Run After Eating?” The answer is complicated and depends on how much you eat and when you run. The author doesn’t recommend, for instance, running after scarfing down a giant enchilada and a large margarita. (“Let’s just say the enchilada ended up in a reversal, as they say in the competitive eating world.”) It suggests instead having a small meal before you run or a light snack if you’re having Runch (running during lunch). For more tips on how to fuel your run, check out VeryWellFit’s nutrition guide for “What to Eat Before/During/After a Run.” Healthline also has some helpful tips for “What to Eat Before Running.” #EatAndRun Minute 5: Quick Intervals How many times in the past year have you been reminded to “follow the science?” It’s not only Dr. Fauci who dispenses this advice. Health and fitness experts follow the same theory, pumping out hundreds of studies every year like this one: “The top 10 benefits of regular exercise.” It’s also important to follow expert advice when it comes to ramping up your training program and building endurance and stamina. The Run Society offered some helpful science-backed tips last week with “Improve Your Running Stamina in 2021: 5 Hacks Backed by the Latest Scientific Studies.” Using the latest research, Run Society reminds us of the importance of warming up properly, preventing injuries, and getting enough sun and sleep. For a deeper dive into the performance lab, check out “The science behind improving your running performance.” If you’re feeling fatigued or experiencing shortness of breath, it’s easy to be alarmed during the middle of a pandemic. For runners, however, it could be a false alarm created by an iron deficiency. In a recent post on “Iron Deficiency in Runners,” Runners Connect points out that low levels of iron is one of the most common reasons for poor results or a lull in performance, with as many as 56% of runners suffering an iron deficiency that hampers their training. Lean meat, egg yolks and green leafy vegetables are all good sources of iron. RunFastEatSlow also has some great advice on “Why You Need More Iron in Your Diet,” while our friends at Fleet Feet explain “What Every Runner Needs to Know About Iron Deficiency.” For help boosting your iron levels, check out these “Foods to Fight Iron Deficiency” at EatRight.com. According to a Neilsen analysis, the sale of alcohol soared during the pandemic, with a 54% increase in March alone. Last month we wrote about the popular trend of Dranuary, in which many people swear off booze to start the year. But does a dry month actually help? For one sports nutritionist, it did. Scott Tindal shared “What a Month With No Alcohol Did to His Body.” Tindal saw improvement in his sleep patterns, workout recovery, energy levels and mental clarity. It also significantly lowered his resting heart rate, the leading indicator of cardiovascular health. “Contrary to my previously held opinions, I do not believe alcohol has any place in a program designed to maximize health and performance,” he writes. Even a glass of red wine, he says, had a negative impact on his sleep patterns and resting heart rate. For more information on the effect of alcohol on health and training, check out “The Relationship Between Alcohol and Fitness” or “How Does Alcohol Negatively Affect Your Fitness?” Minute 6: Daily Inspiration In a world still reeling from a global pandemic, there is no more noble mission than supporting healthcare workers. London’s Simon Kindleysides is doing his part by walking 4 miles every day in February to raise money for the National Health Service in England. Kindleysides, who was paralyzed after suffering a brain tumor in 2013, completed the 2018 London Marathon in 36 hours, 46 minutes in an exoskeleton suit donated by an anonymous benefactor. His effort set a Guinness World Record for the fastest marathon in a robotic walking device. The father of 3 is embarking on his latest journey in 4-mile increments because that is how far he can travel before recharging. “The NHS has kept me alive,” he said. “If it wasn’t for the NHS I wouldn’t be here now.” Kindleysides, 36, hopes the funds he raises will be used to buy oxygen supplies for COVID patients. For more on his remarkable story, check out the video below produced by Guinness World Records.

Minute 1: Could vaccines, COVID tests be required when marathons return? With worldwide vaccine programs making steady progress, researchers are beginning to forecast a roaring ‘20s ahead of us, just like the decade that followed the 1918 flu pandemic. Instead of flapper dresses and speakeasies, one Yale professor predicts that “People will relentlessly seek out social opportunities,” including an “increase in sexual licentiousness.” (Details may be found in the book Apollo’s Arrow, by Dr. Nicholas Christakis.) Most athletes we know would settle for a race in the streets if they can’t have a romp in the sheets right now. The race calendar in Q4 will be absolutely jammed, but we may still see lots of postponements and virtual races until then. The Pittsburgh Marathon just cancelled its May race and The St. Louis Marathon will return in April, but with restrictions that include a field at less than 10% normal capacity, 10-minute intervals between start times, and masks requirements at the start, finish and when passing other runners. The May 30 Buffalo Marathon will likely require runners to pay for a COVID test, which was also mandated for fans attending the Buffalo Bills home playoff game. There’s a theory that upcoming marathons could return with only participants who have been vaccinated. The NFL may have started the trend by “giving 7,500 vaccinated health care workers free tickets to Super Bowl LV.” Similarly, some countries and airlines are considering COVID-19 vaccine passports for air travel. The 2021 Barkley Marathons, one of the most challenging trail running events in the United States, is using a similar “COVID passport,” requiring participants to be vaccinated or only allowing competitors who have already had the virus. Dr. Megan Roche, a runner who is pursuing a PhD in Epidemiology, recently analyzed the “COVID-19 Vaccine And Athletic Considerations” for Trail Runner Magazine and expects the vaccine to lead to a return to live racing this year. “We are heading into winter, but after reading all about these vaccines, it feels a lot more like spring,” she wrote in December. Overall, U.S. cases are dropping while the number of vaccinations just topped 32,000,000, according to the CDC. That is most importantly good news for all citizens, but may be particularly good news for runners lusting for real races. #Roaring26.2’s Minute 2: New fitness trends you can expect in 2021 The pandemic caused a dramatic shift from in-person gym visits to online workouts. It turns out that the $100 per month some folks had been spending for their gym membership buys a whole lot of dumbbells on Craigslist. (Check out these “10 Must-Use Craigslist Tips for Finding Used Gym Equipment.”) The upshot of this phenomenon for both athletes and gym owners is described in a detailed Bloomberg story entitled: “How Covid-19 Has Permanently Changed the Fitness Industry.” One survey last summer found that “Most Americans believe that gyms will become a thing of the past after coronavirus.” That probably overstates reality, but according to the survey, 75% of participants said they found it easier to stay at home and exercise, while 64% are more interested in exercising at home than before the pandemic. Even though 90% of gyms had re-opened in the U.S. by last fall, the number of in-person workouts was still down significantly. Healthline just looked at this dilemma and detailed “9 Fitness Trends to Expect in 2021.” Healthline says industry experts are anticipating even more “massive shifts” in our fitness culture. That’s good news for exercise equipment companies, but bad news for gyms and workout facilities. Healthline’s experts predict a continuing shift toward home exercise equipment, from big purchases like treadmills and bikes to smaller tools like dumbbells and exercise bands. It also expects fitness enthusiasts to continue to delve into holistic techniques like yoga, meditation and sleep therapy, while continuing to look for ways to reduce stress and promote mindfulness. The American College of Sports Medicine just published its “Worldwide Survey of Fitness Trends for 2021.” The top 5 trends this year will be: Online training Wearable technology Body weight exercises Outdoor activities HIIT Men’s Health sounds some similar notes in: “21 Biggest Health and Fitness Trends of 2021.” #HomeWorkout Minute 3: Are thru-hikes good, or bad, for your body and soul? If you’re an avid hiker, your miles in the woods and mountains have shown you first-hand “How Hiking is Good for Body and Mind,” as WebMD puts it. In addition to being a good cardio workout and lowering your risk of heart disease, hiking also benefits the muscle mass between your ears, as one blogger points out in “Why hiking is so freaking good for you.” Jeff Galloway, one of the most respected running coaches and authors in history, is a big advocate of mixing walking into your running workouts. He has developed a calculator to suggest the ideal mix for runners of various abilities in his Run-Walk-Run program. Galloway explained in detail why he likes walking so much when he joined us recently on our Six Minute Mile Podcast. Grayson Haver Currin knows all these things, but a 2,200-mile thru-hike on the Appalachian Trail made him question every one of them. He broke a toe 3 days before reaching the summit of Mount Katahdin and his body was so battered at the finish that he was unable to run for the next 17 months. Suffering from chronic pain all over his body, including “dead butt syndrome,” and struggling with post-trail depression, Currin went through a battery of tests and therapy sessions before he was able to run or continue hiking nearly 2 years later. The painful journey led him to raise the question: “Did Thru-Hiking the Appalachian Trail Ruin My Body?” Through his experience, he discovered that other thru-hikers have had similar problems, suffering from stress fractures and chronic pain in their joints and ligaments. Another writer broached the subject even more provocatively: “WARNING: Thru-hiking is Terrible for Your Health.” While that warning is mostly a tongue-and-cheek post about all the bizarre things that can happen or go wrong, it also points out the damage to your knees and the risk of post-hike depression. Currin says the last 2 years have been like “a slow-motion episode of ‘House,’” but he is finally back to running and hiking again and is even making plans to trek the Pacific Crest Trail. Clearly, the months of chronic pain and therapy sessions did not ruin his love for hiking. “The Appalachian Trail remains the happiest and hardest span of my life, and, at least since finishing, I’ve never regretted the decision.” #DropTheHike Minute 4: What to eat during your long-distance training Whether you are training for an in-person marathon or just trying to garner kudos on Strava for an impressive Sunday morning long run, nutrition is a critical component of success. “If you don’t eat the right foods in the right amounts, you might not get enough energy to train and compete properly,” says sports dietician Evangeline Mantzioris, the program director of Nutrition and Food Sciences at the University of South Australia. Not having the proper fuel, Mantzioris says, can lead to Relative Energy Deficiency in Sport Syndrome (RED-S), which can cause poor recovery between training sessions, injuries and a suppressed immune system, among other health problems. Mantzioris recently outlined her recommendations in “What to eat for long-distance running.” Her tips include eating 6-10 grams of carbs for each kilogram of body weight (2.2 pounds). Protein intake should be around 1.4 grams per kilogram of body weight, including 20 grams within 2 hours of finishing a workout. For further advice along these lines, check out the “Top 10 Carbs Athletes Should Love” and these “High Protein Foods For Runners.” #EngineRoom Minute 5: Quick Intervals When the Six Minute Mile podcast interviewed former women’s world record holder in the marathon, Paula Radcliffe, we picked an interesting fun fact. Paula’s great aunt won an Olympic silver medal in swimming in 1920. The sad part of the story is that the family lost the medal and it hasn’t been seen in decades. OK, so maybe our finisher medals aren’t quite the same as an Olympic medal, but they’re still worth keeping around. Run To The Finish says you should be proud of your race awards and offers some suggestions for “Creative Ways to Display Race Medals and Bibs.” There are all sorts of hangers and displays for race medals, like these from our friends at Gone For A Run. Run To The Finish has also collected some neat ideas from fellow runners, like turning your medals into coasters or wind chimes or using them to make a lamp or Christmas tree ornaments. For race bibs, it recommends using them to make a tote bag or other accessories. And if you have a box of old medals you don’t really want anymore, they recommend donating them to organizations like Medals 4 Mettle. Super Bowl parties will be virtual or very different this year, with most limited to just a few masked family members and friends. If you’re looking to maintain your training regime during one of the biggest eating days of the year, check out VeryWellFit’s “Healthy Low Carb Super Bowl Snacks and Swaps for the Big Game.” They offer healthy alternatives for everything from wings, nachos and pizza to alcohol. For more healthy tips for your Super Bowl shindig, check out “45 Healthy Super Bowl Recipes That Won’t Leave You Feeling Sacked.” Or try “50 Suprisingly Healthy Super Bowl Recipes That Are Irresistibly Delicious.” Bon appetit, and enjoy the game. Many athletes view outdoor running in freezing temperatures as an opportunity to challenge both body and mind. A new story explains “The Benefits of Exercising in Cold Weather — and How to Do It Safely.” Stanford health psychologist Kari Leibovitz says runners who view outdoor exercise as an opportunity “had more positive emotions, greater life satisfaction, and greater personal growth.” According to fitness experts, exercising in the cold burns more fat and calories and increases both stamina and brain activity. And your body actually keeps you warm by burning excess fat. Even recovering in freezing temperatures is good for you, with some experts recommending cryotherapy, which aids muscle regeneration and boosts the immune system by freezing the body for a few minutes after a workout. For more information on the new-age technique, check out the “7 Benefits of Cryotherapy.” Minute 6: Daily Inspiration Walter Faion hasn’t missed a day of running in decades. “No matter what life has thrown at me, I have always managed to get a run in,” he says. In September of 1998, Faion’s son Spencer was born prematurely. He made a vow then to “run every single day if he comes through and lives a normal life.” Faion hasn’t slowed down since. He has run a 2:20 marathon and has trained numerous world-class athletes. He now coaches master’s club runners at the University of Toronto and recently offered these “7 Keys to success as a master’s athlete.” Check out Faion’s remarkable story of why he runs every day in the 2 minute video below.

Minute 1: How to stay motivated to run every day “I run to burn off the crazy,” explains a popular running t-shirt. For the past year, running experts have documented “How Running Can Help You Cope During the Pandemic.” Running is the great escape, explains a new post called “Why running is so good for your mind and body (especially during a lockdown).” Still, with no major races on the horizon, some of us struggle to stay motivated to run when winter weather sets in and vaccinations take longer than expected. Canadian Running has some helpful tips with “5 ways to get yourself excited for every run,” including heading out for a trail run or exploring local streets you’ve never run before. There’s even a website to help you run every street in your city. Another tried and true tactic is to write down your goals and progress. Though we love digital tools like Strava, many top runners document their journeys the old-fashioned way, with pen and paper. The Wired Runner says using digital tracking devices can be “cold and clinical” and recommends using a running journal instead. Check out its ranking of the “Best Running Journals in 2021.” For more ideas, check out these “10 easy ways to motivate yourself to run.” #FirstStepIsTheHardest The North Face Hits the Trails Sponsored Post With outdoor activities becoming our only activities, trail running has seen a massive spike in interest over the past year. It turns out the mental benefits of trail running rival the physical ones. Speaking of trends, carbon plated shoes have taken the industry by storm. This week The North Face launched the Vectiv Collection, including the first carbon plated shoe for trail runners. Our friends at Fleet Feet sat down with Michael Thompson, Senior Product Director of Footwear at The North Face to chat about the Vectiv. (You can check it out below.) In summation: it's really cool. The North Face combines new technology across three different models, maximizing energy return and helping athletes run longer. We are so excited, we convinced Fleet Feet to give us a pair! We thought about cutting them up 500k ways, but decided on a contest instead. To win a free pair, just give a follow on Instagram to Fleet Feet Sports and Six Minute Mile, then like our giveaway post.* Shop Trail Running Shoes Minute 2: Steph Curry can show you how to improve your running form It appears that not everyone agreed with our observation last issue that Tom Brady is the GOAT. One of our readers chimed in with a letter to the editor that may double as her application for a Barstool Sports writing gig. A PG version of the note reads: “Fu[dge] Tom Brady and his (cheating on his pregnant wife with a supermodel and leaving her) a$$. What a total fu[dging] d[...] bag who deflates balls to throw because his own are so completely gone. I don’t use this often, but he’s a little b[word].” Oh my. Insert pearl-clutching emoji here. At the risk of more “fan mail,” we will try again with another connection between endurance sports and big-time American pro athletes. Stephen Curry is widely regarded as the greatest shooter in NBA history. As a high school sophomore, Curry’s shot was so unorthodox, his peers frequently asked: “Who are you, and why are you playing basketball?” Thanks to countless hours in the driveway, Curry perfected the imperfect art of shooting and eventually became one of the game’s very best. Running coach and author David Roche uses Curry’s story as an analogy for changing your running form. In “5 Running Form Tips” at TrailRunning.com, Roche explains that, just like with Curry, it can take years to change or refine your technique, but it can have a big impact on your running economy. Roche, co-author of “The Happy Runner,” says he went from a runner “with crappy form” to a more experienced runner with acceptable form through “tons of little changes.” His tips include running tall and relaxed through the hips; leaning slightly forward; and being light on your feet. Though you may not become the next Steph Curry (or David Roche), making small changes over time can make you a better and more efficient runner. For more advice on how to improve your running form, check out “Proper Running Technique: Six Ways To Run More Efficiently” or “How to Improve Running Form & Stride.” #FormBetter Minute 3: Avoiding the dreaded side stitch You’ve done everything right. You trained hard, ate well, and hydrated properly. You paced yourself wisely for most of the race. Now you are headed for the finish line and about to execute your finishing kick when you suddenly feel a sharp stabbing pain in your side. Like a pimple on yearbook photo day, “It’s not fair!” you say to yourself. The familiar cramping near your rib cage and abdomen is so intense you are forced to slow down, leading to a disappointing finish. You have been felled by the dreaded side stitch, or in scientific terms, Exercise-Related Transient Abdominal Pain (ETAP). According to a study in Sports Medicine journal, 70% of runners experience side stitches, with 20% suffering from them during race events. Though the cause is widely unknown and long-debated, it is believed to be a result of stress on the visceral ligaments that support the liver and stomach and can be caused by things such as poor posture. Women’s Running examines the issue and offers some tips for prevention and treatment in “Here’s How You Can Get Rid of the Dreaded Side Stitch While Running.” For more help preventing the nagging annoyance, check out “12 Tips To Avoid A Side Stitch When Running” or “Dealing With Side Stitch Pain While Running.” #StitchFix Minute 4: Improving your mood one bite at a time As we mentioned in Minute 1, exercise can materially improve your mood, even during a global pandemic. That’s a good thing, as some studies estimate that depression in the U.S. has tripled during COVID-19. One of the easiest ways to combat the onset of anxiety and depression is with “good mood food,” or foods that can improve your mental health. Nutrient-rich foods like fruits, vegetables and fish can reduce the inflammation that often triggers anxiety, while sugar-loaded drinks, refined carbs, processed foods, and even alcohol may exacerbate depression. Nutrious Life has some helpful tips with “6 Foods to Eat to Fight Anxiety & Depression.” And while you’re prepping for your next trip to the supermarket, you should also add foods rich in potassium to your grocery list. When your muscles start to cramp or twitch after a long run, it’s probably because you are running low on potassium, one of the most important minerals in your body. Potassium helps your body function properly by regulating body fluid and muscle contractions and sending nerve signals to your brain. Studies have shown that potassium decreases high blood pressure, reduces the risk of stroke and prevents such things as kidney stones and osteoporosis. While bananas are one of the most popular potassium-rich foods, there are plenty of other options that provide even higher levels of potassium. RealSimple.com recommends “7 Foods Higher in Potassium Than Bananas — and Why Nutrition Experts Want You to Eat More of Them.” The list includes avocados, sweet potatoes, spinach and watermelon. (Grammar nerd alert: Here’s why the plural of potato requires an “e,” but the plural of avocado doesn’t.) For more potassium-rich foods, check out Healthline.com’s: “15 Foods That Pack More Potassium Than a Banana. #BananaLit Minute 5: Quick Intervals Humor writer and runner and Brendan Leonard’s new book is now available for pre-order on Amazon: “I Hate Running and You Can Too.” Leonard’s book is a tongue-in-cheek look at how to get started and perfect your “irrational passion.” In this week’s Outside magazine, Leonard applies his satirical gifts to “Optimal Methods for Never Recovering After Your Workout.” His sarcastic take actually provides healthy reminders of why the cooldown is as important as the warmup. If you’re seeking more ideas, check out “The 8 Best Recovery Foods and Drinks, According to a Dietician” or “The “Golden 9 Recovery Rules for Runners.” While most runners are anxious to return to live, in-person events in 2021, they are not necessarily optimistic about their prospects. Running USA’s 2020 Global Running Survey questioned runners in November and December last year, and 87% of respondents believe that COVID-related restrictions will affect at least some of their planned races in 2021. On a brighter note, one UK race is setting ambitious goals for a return to racing. As reported this week, “London Marathon organizers hope to set 100,000-runner world record” with 50,000 in-person competitors and another 50,000 participating virtually this fall. Reminder: It’s simply not cool to horde all of this good endurance sports info and hide it from your friends. Unlike spouses and toothbrushes, Six Minute Mile is meant to be shared. Please forward this email to your running buddies with a note that reads something like: “Subscribe now or I’m going to tell you what I really think of your new running tights.” Minute 6: Daily Inspiration Our friends at Fleet Feet were kind enough to offer up a free pair of the new North Face trail running shoes above. They were also kind enough to put together a mini pump-up video to encourage all of us to get out the door this year. If this one doesn’t get you at least a little fired up to run, may we suggest this Knitting for Beginners video instead.

Minute 1: What can we learn from a 43-year-old quarterback? In less than 2 weeks, Tom Brady will appear in his 10th Super Bowl. He will take the field at an age when professional athletes spend more time cutting ribbons at new car dealerships than carving up opposing defenses. Over 21 seasons in the NFL, Brady has actually become stronger, faster and less susceptible to injury. His transformation from a doughy college kid who was picked 199th in the draft to one of the fittest players in the NFL is legendary. He has authored a best selling book on his transformation that initially drew chuckles for suggestions like avoiding tomatoes (nightshades are bad) and eating avocado ice cream. No one is laughing at the TB12 Method now. In fact, a Sports Illustrated writer once immersed himself in Brady’s program and quickly lost weight, slept better and improved his performance on a Ragnar Relay: “Therapeutic pajamas? Vibrating foam rollers? Brain games? One writer takes on the famed TB12 method and finds that Tom Brady’s life isn't as crazy as you may think.” Brady’s diet recommendations are to drink electrolyte water by the gallon and eat lots of eggs, chicken salad, fish and vegetables. If you indulge in caffeine or alcohol, you need to make amends by consuming even more water. Strawberries and bell pepper are no-nos because they are inflammatory. Brady’s physical workouts focus on pliability rather than traditional weightlifting. His head trainer explains the difference between pliability and flexibility in this brief video. Men’s Health dove into the TB12 Method a few years ago and concluded: “Tom Brady's Fitness Routine Sounds Intense, But It Actually Makes A Lot Of Sense.” And that was before he won his 6th Super Bowl and earned a shot at his 7th ring this February. #GOAT Minute 2: Jammed fall marathon schedule Menu options for race-starved marathoners have grown from virtual snacks this spring to real-life feasts this autumn. Boston just announced that it has secured Monday, October 11, as the new date for its postponed April event. And Los Angeles issued a press release this week pushing its marathon from April 2021 to the fall, explaining that “We are currently exploring available dates with our host cities and venues. This process will take some weeks and a decision regarding new dates will be announced as soon as possible.” That means that after a full year of no major city U.S. marathons, the fall line-up is now stacked with big hitters. If you want to crawl deep into the pain cave, you could log a lot of racing miles by signing up for the following prestigious races in the western hemisphere: September 26 - Berlin October 3 - London October 10 - Chicago October 11 - Boston October 25 - Marine Corps Marathon November 7 - New York “Fall” - Los Angeles We are confident that some endurance athlete with a verified Instagram account will attempt to run some or all of these in a 6-week span. #EmbarrassmentOfRaces Minute 3: The cause of that annoying pain on the outside of your leg Our bodies are like a pogo stick. The constant bounding, up and down, strains our lower bodies, from the hips on down. And if your hips are weak, physical therapist Dr. Alice Holland says, “They are not going to be able to support your pelvis as you are running on one leg.” That persistent pounding strains the iliotibial band, or IT band, which connects from above the hip to just below the knee on the outside of your leg. The tightening or inflammation of the band can cause pain or extreme discomfort as it rubs against your thigh bone. IT Band syndrome is caused by overuse, with too much running on imbalanced hips and glutes. The strain causes the band to fray, which leads to the inflammation or scarring of surrounding muscles. That can cause injuries and pain everywhere from the hips to the quads and hamstrings. It can also cause swelling around the outside of the knee, which is often mis-diagnosed as a lateral knee injury. According to TrailRunning.com, the injury is more than just uncomfortable. “It’s annoying and painful, tingling and achy,” TR says in “How to Treat IT Band Syndrome.” The best cure, of course, although be prepared for a long wait. The injury can take up to two months to heal. TR also recommends massage therapy, foam rollers and strengthening your stabilizer muscles. The best ways to prevent IT band syndrome are always warming up before exercising and making sure you are wearing the right kind of shoes. For more prevention tips, check out VeryWellFit’s “8 Ways to Prevent IT Band Pain.” #ITmanager Minute 4: Why running barefoot in the snow is not recommended One of our favorite running experiences is setting out for an early morning jaunt with 1 or 2 inches of fresh snow atop a firm road or trail. The new snow both quiets and cleans up the route. Assuming there is no ice lurking below the snow, it also provides a pleasant cushion for our footfalls. In pursuit of that Currier & Ives bliss, 2 New England trail runners had a very different winter experience last week. On a popular mountain trail, they encountered several feet of soft snow, 40 mph winds and single-digit temperatures. The duo had to be rescued on snowy Mount Lafayette in New Hampshire after they lost their way on the descent. They were airlifted off the mountain after one of them lost his running shoe and tried to continue running barefoot in deep snow. After they could no longer continue “due to frozen extremities,” they wrapped their feet in their backpacks and waited to be rescued by local officials and the New Hampshire Army National Guard. We hope for a full recovery, but we also hope they are prepared financially for what’s about to welcome them after leaving the hospital -- a large bill from the N.H. Fish and Game search and rescue crew. N.H. has a strict law that allows rescuers to bill lost hikers, runners and hunters. The fees can run into the tens of thousands of dollars, as was the case in 2019 when a Dartmouth student was lost in the woods and racked up a $19,000 tab. In general, running barefoot in the snow is possible, but is not recommended unless you have specifically trained for it. Running through even moderate snow and ice can be dangerous, which is why many trail running experts recommend using traction spikes on your shoes. Canadian Running Magazine suggests “Winter running with Kahtoola traction spikes.” Their spikes are available for both the trail and road. For more tips on winter running in snow, ice and other treacherous winter conditions, check out Fleet Feet's “5 Reasons to Run Outside in the Cold.” #SnowFlakes Minute 5: Quick Intervals The best way to spread Six Minute Mile is by singing aloud for all to hear, just like Will Farrell in Elf. If crooning in public isn't your thing, we have plenty of other ways to spread the word about SMM. You can start by simply forwarding this email to a friend and suggesting they sign up. Or check out our new Share Page that is loaded with tips and links to help make you a sharing pro. You love Six Minute Mile, why not share it with your running buddy, too. (Get it? Elf...Buddy???) You may want to check your email storage limits, however, since you are likely to get thousands of messages saying: “Thanks, dude. That newsletter is excellent.” Boston Marathon race director Dave McGillivray will finally be back on the Hopkinton to Boylston Street route next October 11. In the meantime, he is doing his part to ensure runners and other Massachusetts residents will be fully vaccinated by next fall. McGillivray is putting his organizational talents to work by staging a mass vaccination site in Gillette Stadium with a goal of 5,000 vaccinations per day. Don’t bet against McGillivray, who is one of the smartest and most determined runners we know. For more details on his remarkable life story, check out our podcast interview with him here. And speaking of the Six Minute Mile podcast, we just went live with one of our most interesting conversations yet. Dane Rauschenberg is a successful author and motivational speaker. He is smart, engaging, and just a little bit obsessive when it comes to outrageous goals. He once ran 52 marathons on 52 consecutive weekends. Those weren’t quirky basement treadmill sessions or Strava-measured runs with friends. They were real, live organized marathons spread across the country. One of the most remarkable parts of his story is that rather than having his body gradually break down, he actually got faster and ran a form of negative splits, with his last marathons being among his quickest. Check out his interview here. Minute 6: Daily Inspiration As we mentioned in Minute 4, running in the snow has its disciples. But when those runners venture forth without microspikes after a live local TV interview, the result can be not only painful, but also an embarrassing viral wipeout video. They seem like very nice folks and we trust they bounced back quickly with only their pride badly bruised.

Minute 1: How to stay strong near the end of COVID ‘marathon’ For nearly a year, medical experts and government officials have warned that the pandemic is “a marathon, not a sprint.” They have preached patience and perseverance as scientists develop a vaccine. With innoculations growing every day, sometimes we feel a little like a lottery ticket holder who found out Friday night that they won big, but have to wait until Monday to cash in the winning numbers. The reality is that because of delays and limited supplies, it may be summer or fall before everyone receives the COVID-19 vaccine. At press time, the CDC vaccine tracker showed that only about 17 million shots have been administered in the U.S. Though the finish line may be in sight, just like in a marathon, the last few miles are usually the hardest. “The brutal paradox in a marathon is that right when you can sniff the finish line, usually between mile 20 and mile 22, the race invariably feels the longest. The same is likely to be true with COVID-19,” writes Brad Stulberg, the best-selling author of “Peak Performance,” Stulberg has some suggestions for how to approach the last few miles (or months) in “The Pandemic is a Marathon. Here’s How To Stay Strong.” His suggestions for maintaining your pace include: adjust your expectations; remain positive and optimistic; stay connected; and keep moving. Annie Gaudreault, a nutritionist and 12-time marathoner, also has some helpful tips in “Prepare for 2021 Like a Marathon.” It’s also a good idea to remember the early advice from doctors and health experts about “How to stay fit and healthy during coronavirus” or “Lifestyle tips to stay healthy during the pandemic.” As Stulberg writes, staying patient and cautious will mean that “At the end of this marathon,you don’t get a medal. You get a shot (or two) in the arm. But it’ll still be great.” #PandemicAmericanGames Minute 2: Why the Empire State Trail may be America’s next great trail-running adventure The Japanese repair broken pottery with gold, creating beautiful Kintsugi art in the process. Many runners have adopted a similar philosophy during the pandemic, using extra time freed up from commuting and dining out to log extra miles and pursue new goals. In the process, many runners have escaped crowded, locked-down cities and hit the rural roads or mountain trails for a more scenic and serene experience. New Yorkers now have a new great escape with the opening of the Empire State Trail, a 750-mile trail that runs from New York City to the Canadian border and from Albany to Buffalo. A map of the trail looks like strands of gold holding together a state that was hit harder than most during the pandemic. Called “America’s longest multi-use state trail,” the system is divided into three routes — the Hudson Valley Greenway, the Erie Canalway Trail and the Champlain Valley Trail — and connects hundreds of villages and communities across 27 counties. “There’s no trail like it in the nation,” New York governor Andrew Cuomo said when the trail officially opened on Dec. 31. While the trail system is ideal for hiking and biking, it also appears to be well suited for both road runners and trail runners. That stands in contrast to more famous routes like the Appalachian Trail and the Pacific Crest Trail which are not ideal for running because of the rugged, often-dangerous terrain and unpredictable weather. The Empire State Trail consist of 75 percent off-road trails made of stone dust and asphalt, and 25 percent asphalt road. Bicycling.com endorses it in “Why Your Next Trip to New York Should Include Riding the Empire State Trail.” With the trail offering numerous scenic routes, including some that cross the Appalachian mountains, it may soon join lists of “The Best Running Trails in the US.” As an added bonus, New York has also launched “The Empire State Trail Brewery Passport,” which showcases 200 craft beer breweries close to the trail. #PsychoCeramics #JosiahCarberry Minute 3: Running uphill is hard, but downhill can be a killer Trail runners pursue a runner’s high both psychologically and geologically. As Trailrunning.com points out in “How to power up the hills,” the reward at the top makes the mental and physical challenge worth it. But running back down that hill can quickly bring your euphoric high crashing back to earth. Though running downhill seems easier because you’re not breathing as heavily or challenging your cardiovascular system, it is much harder on your muscles and joints, causing more wear and tear on your body. Though many fitness experts debunk the myth that running downhill is bad on your knees, using the proper form and technique going downhill is crucial. Canadian Running Magazine has some great tips in “How to run downhill the right way.” They suggest leaning forward instead of backward; use your arms for balance; and make sure you use the right foot strikes and stride length. Their best advice, though, is to relax and practice running downhill. “Many runners feel some stress when faced with a steep decline because they’re afraid of going too fast, losing control and falling. Remember to stay relaxed on the downhill and not worry so much — gravity is doing a lot of the work for you.” For more tips on the art of the descent, check out “How to run downhill like a pro” or “It’s All Downhill Running: Tips to Save Your Knees and Quads.” #BlackToenails Minute 4: Why moderate exercise might be better for you than HIIT For years fitness experts have sung the praises of high-intensity exercise, explaining how “Interval Training Workouts Build Speed and Endurance.” But a new study shows that longer, more moderate workouts may have an even greater impact. In “The Benefits of Moderate Exercise,” The New York Times cites a “provocative new study” by the University of Guelph in Ontario that shows that more traditional aerobic workouts like jogging, brisk walking or biking may have a greater impact on your blood pressure, body fat and other aspects of your metabolism. The study concludes that while short, high-intensity workouts like HIIT may produce quicker fitness and performance results, a more traditional, moderate plan can produce other healthy benefits. “All exercise is good, but there are nuances,” says Dr. Jamie Burr, a University of Guelph scientist who participated in the study. For more science on the benefits of moderate exercise, check out these “7 benefits of regular physical activity” or “The Science Behind the Benefits of Moderate Exercise.” #LSD Minute 5: Quick Intervals Reader’s Digest has declared for decades that “Laughter is the Best Medicine.” Now it seems that having a good chuckle while exercising can also have significant health benefits. Laughing yoga, a series of movements and breathing exercises designed to reduce stress by initiating deliberate laughter, is one of the world’s hottest new fitness trends, being taught in more than 5,000 fitness clubs worldwide and now being offered on college campuses and in work places around the globe. Created in 1995 by Mumbai physician Dr. Madan Kataria, laughter yoga helps lift your mood, reduce stress and strengthen your immune system, all while increasing energy levels. Kataria believes that “learning to laugh on cue can help you deal with stressful situations by promoting optimism and positivity.” In a recent post called “Laughing Yoga: What Is It and Does It Work?” Healthline.com says laughing yoga “aims to cultivate joy, bring out your inner child, and help you let go of daily life stressors.” For more on the hip, happy routine, check out “The science behind laughter yoga” or “20 Laughter Yoga Exercises.” While a fruit or vegetable smoothie might sound like a healthy midday snack, it might not be the best choice prior to a run. Neither is that milk-based, high-fat latte from Starbucks. Livestrong.com recommends staying away from high-fiber and high-fat drinks in “The 4 Worst Pre-Workout Drinks (and What to Have Instead).” Livestrong recommends more traditional pre-workout drinks like water, pure fruit juice or even coffee or tea. Also check out “7 of the best pre-workout drinks” from Medical News Today. For the best post-workout options, check out WellAndGood’s “Definitive ranking of popular post-workout drinks.” If you’ve given up on exercise spaces and workout facilities reopening soon and finally decided to bite the bullet and set up your own home gym, you have a big decision to make. Do you go with a treadmill or elliptical? Both can be expensive and take up a lot of space, so your decision is crucial to not only your fitness but your comfort and peace of mind. T3.com breaks down the choice in: “Treadmill vs elliptical: Which is the best full body workout machine?” VeryWellFit also measures the pros and cons in “Treadmills vs. Elliptical Training.” If an exercise bike is in the mix, check out “Is a Treadmill or a Stationary Bike Better to Lose Weight?” Our friends at Fleet Feet recently asked their Instagram followers what they hate most about winter running. Not surprisingly, 25.8% said the cold temperatures, while 25.3% hate running in the dark. Another 20% said simply getting motivated is the biggest challenge. But despite all that, 81% of survey participants still prefer running outdoors instead of inside on a treadmill, even in frigid temperatures. Fleet Feet examines some of the reasons why in “5 Reasons to Run Outside in the Cold.” Not surprisingly, friends, fun and running with your dog all serve as motivation. Minute 6: Daily Inspiration Kaitlin Goodman is an elite runner, having qualified for the U.S. Olympic Trials four times and running a 2:32 marathon. More importantly, she is a public health consultant with a keen interest in pandemics. Since last year, Goodman, who has a master’s degree in public health, has used her Running Joyfully website and platform as a professional runner and coach to share credible information about the virus and encourage other athletes to follow proper health and safety protocols. By using her Instagram account to encourage others to “mask up,” Goodman has become such a key influencer in the running world that Women’s Running says “Kaitlin Goodman is the Running COVID Crusader We Need.” When Goodman is not sharing helpful health and safety advice on social media, she helps fellow runners with great fitness videos on YouTube. Check out one of her latest below which demonstrates an effective way to activate your glutes properly before a run.

Minute 1: Why pandemic hiking is good for the mind and soul For many, hiking conjures up images of a peaceful walk along the wooded paths of a well-maintained state park. Your goal and destination may be the summit of one of “America’s most beautiful mountains.” You may believe your endurance training will make a walk in the woods, well, a walk in the park. That may be true until you attempt a steep incline on one of the “8 Most Challenging Hiking Trails in America.” When you finally reach the summit, you’re exhausted, out of breath, and dehydrated. But you are rewarded with both an awe-inspiring view and the knowledge that your strenuous climb not only enhanced your fitness level, but also improved your mental health. A new Healthline post explains “How All That Pandemic Hiking is Benefitting Your Brain.” According to the story, intense exercise coupled with the soothing, stress-relieving benefits of nature is good for your cognitive health. The American Hiking Society calls hiking “nature’s therapy” and a recent study by the National Library of Medicine backs that up, showing that spending time in nature promotes a more relaxed state. “While the very act of working out supports the brain, nature’s sights, sounds and even smells also have a positive influence,” Healthline points out. According to medical experts, “exercising your internal GPS” is better for the body and mind than working out on a treadmill. “When you do exercise on an elliptical or treadmill, you’re not being challenged cognitively. You’re just using automatic movements you’d use every day,” says Dr. Sarah C. McEwen, a cognitive psychologist. But on a hike, she says, “you have to use spatial navigation, your memory and your attention.” Neuropsychiatry expert Dr. John Ratey recently touched on the issue in a SMM podcast, offering advice on how to develop your brain with the triple play of exercising, in nature, with friends or family. For more on the wonders of hiking, check out the “Top 5 Mental Health Benefits of Hiking” or “10 Reasons Hiking Is Good for Your Soul.” #ParkMagic Minute 2: Best foods for fighting the winter blues Winter is here, and with the days getting shorter, many are dealing with increased fatigue and a lack of energy, leaving us wondering “Why Am I So Tired In The Winter?” It may just be the winter blues, or “Seasonal Affective Disorder,” or you might be suffering from “pandemic fatigue.” Whatever the cause, you need an energy boost, and one of the healthiest sources is the food we eat. VeryWellFit breaks down the best nutritional energy sources in its new post “Foods for Fighting Fatigue.” While carbs and caffeine can produce a quick energy boost, it is better to consume proteins, fruits, and vegetables for a longer-lasting impact. For ways to translate that nutrition into some balanced meals and tasty treats, check out Runner Click’s “Favorite Runners Cookbooks for 2021.” Also check out WebMd’s “The Best (and Worst) Foods to Boost Your Energy.” For more ways to fight the winter doldrums, consider these proven tips to “End Winter Fatigue” or this circadian optics light to fight off SAD while sitting at your desk. #ColdComfort Minute 3: Galloway: Pandemic will lead to running boom Jeff Galloway is the EF Hutton of running. When he talks, people listen. The 1972 Olympian, known fondly as “America’s Coach,” is the creator of the popular Run-Walk-Run method and the author of “Galloway’s Book On Running,” which has inspired thousands of athletes to take up the sport. Galloway, 75, has seen booms and busts in running, but recently made a profound statement that bodes well for the sport: “America’s Coach declares distance running is about to boom.” Galloway believes the sport will experience its “biggest running boom ever” over the next 18 months because of the surge in running during the pandemic. “I have yet to hear of someone getting COVID by running outdoors, or even by running indoors,” he said in a recent interview with Patch.com. “The vaccine is not going to eliminate this virus. I think it will be manageable by this summer. However, I think we will be dealing with this through the rest of 2021.” The pandemic has led to a “resurgence of outdoor running” and a “running boom in America,” leading many running experts and entrepreneurs wondering, “Is The COVID-19 Running Boom Sustainable?” Galloway, who was a recent guest on our SMM podcast, obviously believes so. And when he talks, people listen. #TrainingPeaks Minute 4: How posting your results on social media can sidetrack your training A run is not a run if you don’t post the results or share the experience on social media. At least that seems to be the message from the 72 million Instagram posts tagged #running. The motivation to overshare may not be just humble-bragging, however. Some experts contend that posting workouts to social media or tracking apps helps you run faster and farther. Citing a UK study, Runner’s Radar declares “Posting About Running on Social Media Proven to Make You a Better Runner.” Our friends at Fleet Feet also explored the issue, raising the question: “Can Social Media Make You a Faster Runner?” Allowing yourself to become obsessed with social media posts and fitness trackers like Strava, however, can also have a downside. Imagine finishing a record run, surpassing your previous best, only to pick up your phone, log onto Strava and discover that your training partner just ran even faster. Studies have shown that such experiences can have a negative impact on your confidence and mental health. Runner Sam Robinson discovered how deflating such comparisons can be, prompting him to write that “Strava is Killing the Blissful, Beautiful Loneliness of Running.” Active.com also explored the issue in a post called, “Is Social Media Sabotaging Your Running?” Active cited research that shows that falling into the “comparison trap” can spoil your running or fitness experience and have a negative impact on your training. “Instead of inspiring me to be a better runner, 5 minutes of scrolling through social media has only inspired me to want to throw my phone into a large body of water,” runner Jennifer Fox writes. Women’s Running recently cited a British study that examined the impact of social media on a person’s well-being and found that people who spend too much time comparing themselves to others are often less happy and prone to disappointment, depression and mood swings. The site offers some sound advice with “5 Ways Runners Can Ditch Self-Comparison on Social Media.” The best policy may be to mimic the hero of our favorite running spoof video: “First Person to Run a Marathon Without Talking About It.” #Stravacide Minute 5: Quick Intervals Keira D’Amato thought her running career was over. After a foot injury sidelined the NCAA All-American, she gave up her Olympic dreams and started a family and a career. Years later, she had successful foot surgery and began running again just to “have something that was mine.” Now, as PodiumRunner points out, D’Amato is “Breaking All the Rules,” becoming an elite distance runner and finishing 15th at the U.S. Olympic Marathon Trials last February. Part of her training includes a race she created herself — The Updawg 10 Miler — that led to a new American 10-mile record. In our latest Six Minute Mile podcast, we caught up with the “Running Realtor” to talk about her new record and how she balances a successful business and elite running career, all while raising a family. F. Scott Fitzgerald once wrote, “there is no second act in American lives.” Check out how D’Amato is proving the famous author wrong. We love healthy snacks. A few nuts, a piece of fruit or a healthy energy bar can help us get through a busy day and make it from one meal to the next. But what might be even more important, especially during a restrictive and confining pandemic, is a daily exercise snack which involves treating yourself with a mini-workout rather than a trip to the kitchen. Research has concluded that short bursts of exercise, like a 20-second stair climb, can have a significant impact on your fitness. Other studies show that even “4 Seconds of Exercise Can Make a Difference.” The New York Times has some recommendations for quick “exercise snacks,” including this “New Standing 7-Minute Workout.” “Negative Runs” are when you intentionally run your fastest pace at the end of a race or workout. They are often confused with Negative Splits, a common racing strategy, or with trying to make up for a bad run with a strong push at the end. But according to Stack.com, a purposeful Negative Run with the focus on running your fastest pace at the end can have significant benefits. Check out “The Hidden Benefits of a Negative Run” for more on this misunderstood training tool. Minute 6: Daily Inspiration As we mentioned in Minute 5, Keira D’Amato is chasing Olympic dreams at an age when many runners are considering a transition to leisurely neighborhood walks. 37 years ago, Joan Benoit Samuelson helped to blaze a trail for D’Amato and every other female American distance runner. It seems hard to believe, but women were not allowed to compete in an Olympic marathon until 1984 in Los Angeles. Joanie thrilled the home country crowd when she emerged from the stadium tunnel in first place and held off Grete Waitz of Norway to take the first-ever Olympic gold medal. The video below gives the highlights of her historic victory. BTW, Joanie has aged pretty well, finishing Boston in 2019 in 3:04 at age 61.

Minute 1: Can you remember what you were thinking while running? "The mind that opens to a new idea never returns to its original size.” When Albert Einstein shared that thought in the early 20th century, is it possible he was speaking about a morning run? Few things spark our minds and produce more great thoughts than a good run. “On a normal run, I’ll have harebrained ideas about all different things -- things I want to do later that day, things I want to do in the next 5 years, planning out my life,” professional runner Ben True once told Outside magazine. “Often, it’s some new invention that I think would be really cool, some new business plan…” But as Outside points out in “Here’s What Runners Think About While Running,” many have encountered the same hurdle: by the time we’ve untied our shoes, we’ve forgotten half our new ideas. Runner and author Jen Miller decided to do something about that by interviewing fellow runners during a 24-hour race on New Year’s Eve. Equipped with her phone, a notebook, two pens, a pencil and extra battery chargers, she documented the experience in a New York Times piece called “To Run and Take Notes at the Same Time.” Researchers have examined the thought process of runners for years. A 2015 study in the International Journal of Sport and Exercise Psychology found that unlike Ben True, runners generally think about 2 things while running: their pace and distance, and pain and discomfort. (So much for endorphin-induced euphoria.) But most runners would rather dwell on more pleasant subjects. Men’s Journal recently asked runners “What Do You Think About When You’re Running?” The responses span a variety of topics, from ex-wives and girlfriends to movies to watch and food to eat to “how long until I can stop running.” Run Eat Repeat also came up with good internal conversation starters in “12 Things to Think About While Running.” As for the problem of remembering your best ideas, you could always record them into the Notes section of your smartphone. That works as long as you don’t mind looking like Michael Keaton in the ‘80s movie Night Shift. (“Take live tuna fish and feed ‘em mayonnaise.”) #JackHandy Minute 2: An apple a day really could keep the doctor away Surely, there has never been a more famous fruit than the apple. The juicy orb of flavor is so delicious that some of the greatest minds in history have analyzed and opined on it. “Surely the apple is the noblest of fruits,” author Henry David Thoreau wrote. The apple is so beloved that Solomon, history’s wisest of wisemen, once said: “Comfort me with apples, for I am sick of love.” And of course, Benjamin Franklin famously declared: “An apple a day keeps the doctor away.” Turns out, they were all onto something, as Healthline points out in “An Apple a Day Keeps the Doctor Away — Fact or Fiction?” Healthline breaks down the benefits of apples, from their nutritional value to helping maintain a healthy heart and fighting cancer. One of the most important benefits is promoting brain function and reducing stress, which we could all use right now. That could also be why young students were once taught to give an apple to their teacher. Though recent medical research shows that “Apple Juice Is Not Healthy For Kids,” there are few downsides to eating pure apples, except perhaps consuming too many. Medical experts list them among the “Top 12 Healthful Fruits” and nutritionists rank them among the “10 Foods That Are Good to Eat After Running.” Brightly-colored fruits like apples are also among the “4 foods runners should eat to support their immune systems.” For other healthy foods that are good for the body, mind and soul, check out Healthline’s “18 Terrific Foods to Help Relieve Stress.” #ForgivingFruit Minute 3: How to properly and respectfully blast winter snot rockets With snow, ice and freezing temperatures making us think twice about venturing out into those frigid conditions, it seems everyone has a list of “Tips For Running in Winter Weather.” GearHungry.com has a line in that story that stopped us in our tracks: “Running in Winter = Snot Rockets.” In its tips for head and face coverings, GearHungry points out that “snot rockets are an easy way to turn your neck gaiter into a cold face covering.” Yes, runners know all about snot rockets. When your heart is pounding, you’re gasping for breath, and your nose is running like a waterfall, sometimes there’s only one solution: blast a snot rocket off the path or trail. Adidas even once glorified the practice in an ad campaign called “Runners, Yeah We’re Different.” Snot rockets are unfortunately a common and often necessary practice among runners. And there’s an art to it. Our friends at Fleet Feet provide the ultimate how-to guide with: “5 Steps to Blowing a Perfect Snot Rocket.” In addition to its snot rocket advice, Fleet Feet just published a helpful guide: “Embrace Winter Running With These Cold-Weather Tips.” #DoingBlow Minute 4: How to treat common foot problems Your feet are getting jealous. While your legs, knees, hips and IT bands get most of the attention, it’s your feet that endure the heaviest pounding while running. As Healthline points out this month in “Common Foot Problems of Runners,” that can lead to such painful problems as blisters and toenail damage or more significant injuries like plantar fasciitis and stress fractures. Active.com weighs in with “Runners and Foot Injuries: 4 Causes of Foot Pain.” Stress fractures can be particularly painful and damaging to runners, so check out “The Ultimate Runner’s Guide to Stress Fractures” from Runners Connect. While blisters are painful, too, they are mostly just nagging and annoying. Self.com has some sound advice in “10 Ways to Avoid Those Gross, Awful Blisters on Your Feet When You Run.” #FootFaults Minute 5: Quick Intervals With the pandemic and live-event cancelations forcing us to get more creative with our running and fitness goals, apps like Strava, Runkeeper and MapMyRun are becoming must-haves if you want any sort of competition. Exercising at home or on your own is the new normal, so there are plenty of new apps being introduced to track your fitness goals and boost motivation. VeryWellFit provides its list of “The 10 Best Fitness Apps to Download in 2021.” Strava also has some new features as does the Apple Watch 2021. To pair the best apps with the right gear, check out TechRadar’s “Best Running Watches of 2021” or The Wired Runner’s list of the “Best Running Watches in 2021.” We documented above the importance of taking care of your feet, but taking stress and pressure off your knees is equally important. Fleet Feet says you can do this by taking smaller steps and increasing your cadence. In its blog post “Does Cadence Matter?” Fleet Feet cites a study showing that increasing your cadence by just 10 percent can reduce knee pain and the risk of knee injuries. Quicker, shorter steps create a more fluid stride, taking pressure off the knees and reducing the risk of injuries. Fleet Feet also recommends using music to help you find your stride or cadence. The more efficiently your body can get rid of lactic acid during a tough workout, the faster you can run. A great way to increase your anaerobic threshold is with tempo runs. Setting a good pace -- faster than your normal training pace, but slower than your race speed -- can help train your body to control the buildup of lactic acid. Canadian Running explains the science behind the technique with “The tempo run: training your anaerobic threshold.” If you’re a vegan, finding hiking boots and shoes that are not made with some sort of animal leather or other animal-derived products can be a challenge. But with the rising popularity of plant-based materials, there are more and more boots and shoes that are vegan friendly. OutdoorsMagic.com has a list of 100% vegan products in its “Best Vegan Hiking Boots & Shoes 2021 | Top Quality Walking Boots That Are Cruelty-Free.” Minute 6: Daily Inspiration For any of our readers who think their PRs can only be seen in the rear view mirror rather than through the windshield, consider the story of Keira D’Amato. The 35-year-old realtor and mother of 2 young children had ended a promising professional running career more than 10 years ago due to a nasty foot injury. Despite being a 4-time collegiate All-American, she had to shelve her Olympic dreams and focus on career and family. Until 2020. That’s when D’Amato re-emerged with a vengeance to PR in the marathon, 10K and 5K, thanks to a successful foot surgery a few years ago and a lot of pre-dawn workouts. In November, she was even able to set a new American record for a women’s-only 10-mile race when she ran 5:08 miles in a D.C. race she helped organize calle the Up Dawg 10-Miler. (“The Office” reference to that joke is here.) D’Amato is now positioned well to make the U.S. Olympic team at the trials next June. We had the pleasure of interviewing D’Amato for a Six Minute Mile podcast that will be released next week. A video on her story and her Up Dawg triumph is below.