Minute 1: Too cold to run? Try shoveling snow or running stairs The first major winter storm is slamming the Northeastern United States this week, turning our favorite running paths into ankle-twisting obstacle courses and butt-slamming ice slicks. Many of us will enter a goose egg in our training diary and head out to shovel snow instead. To get an idea of how that makes most people feel, check out: “Hilarious video shows boy learning why we all hate shoveling snow.” It may even make you as profanely mad as Tom Cruise in the viral audio snippet of him reaming out the crew on Mission Impossible 7. But shoveling snow doesn’t have to be completely miserable. Along with cold fingers and aching backs, it also delivers some surprising fitness benefits. Shoveling snow can pack an intense winter workout as Women’s Running points out in its post “Can’t Run Outside? Try These Winter Workout Alternatives Instead.” Shoveling provides a full-body workout that also revs your cardiac motor. A person weighing 185 pounds will burn more than 500 calories per hour shoveling snow. But before tackling that mound of snow piled up in your driveway, check out these “Snow Shoveling Tips” and please take some precautions, because “Shoveling snow wrong could be dangerous.” Even the National Safety Council has some serious snow-shoveling advice, raising the question “Why do People Die Shoveling Snow?” If you are blessed with family members with strong backs who handle the chore of clearing the driveway, you can opt for an indoor workout of running some stairs instead. Check out this story explaining: “How It Will Make You A Better Runner.” #ShovelReady Minute 2: Strava proves that pandemics promote exercise In Silicon Valley-speak, a unicorn is a private company that is valued at more than $1 billion. According to the authoritative website, UnicornYard.com, more traditional unicorns “love to challenge themselves and each other, and they will race on any terrain.” Fortunately for Strava, millions of humans also love challenging themselves across the globe by running and cycling in record numbers in 2020. Already this year, 1.1 billion activities have been uploaded onto Strava, a 33% increase from 2019. That boosted the fitness level of those athletes and also propelled Strava to enter the ranks of tech unicorns. They just raised $110 million at a reported valuation of more than $1 billion. The numbers in Strava’s “2020 Year In Sport Data Report” are pretty staggering. Hundreds of thousands of runners logged solo virtual marathons this year, a 3X increase over 2019. Women aged 18-29 displayed the most impressive growth, with that cohort increasing their activity level on Strava by 45%. All of that is wonderful news for those athletes as well as Strava’s investors. The only downside is that it has led to overcrowding on some popular trails and paved paths. AmericanTrails.org documented those issues in its post “How COVID-19 is Affecting the Trails Community.” With walking and running trails suddenly overcrowded, another concern has emerged: Contracting the virus from fellow runners, walkers and cyclists. The University of Minnesota is leading a national study to determine how many people are actually following safe-distance rules while exercising outdoors: “Challenges of social distancing on trails revealed in University of Minnesota study.” Its initial findings concluded that more than half of trail users did not allow enough physical distance between themselves and other runners or walkers. On the flip side, outdoor activities are still pretty low risk, as explained in this story: “Why you’re unlikely to get the coronavirus from runners and cyclists.” To stay on the safe side, check out tips like “How to Stay Safe During Outdoor Activities” or “Using Trails and Outdoor Spaces Safely in the Wake of COVID-19.” #BillionaireUnicorns Minute 3: Cooking for endurance athletes Whether you are searching for the perfect life partner or the ideal personal chef, your list of desired character traits may be very similar: funny, engaging, athletic, smart and a whiz in the kitchen. Celebrity chef Gordon Ramsay checks all of those boxes. Of particular interest to our readers, Ramsay has run the London Marathon 14 times and finished the 2013 Kona Ironman in 14 hours despite a ruptured hamstring. Men’s Health just profiled the chef in this piece: “How Gordon Ramsay Uses Fitness and Nutrition to Put His Health on the Front Burner.” Ramsay plans to run five ultra events next year and fuels his training on 3 or 4 small-portion meals per day. “Trust the skinny chefs,” he quips, “Because the fat ones have eaten all of the good food.” Ramsay reveals his diet of vegetables, beans, salads and protein shakes, and his aversion to protein bars. “I’m very lucky that I can train and still eat pretty much what I want,” he says. “How can a chef get into protein bars and say they taste delicious, when they taste f------ disgusting?” For more insights into healthy fuel, check out our latest Six Minute Mile Podcast interview with Andrew Merle, a New Balance executive turned certified sports nutritionist. Merle explains his interest in the Blue Zones -- the 5 areas around the world with the highest percentage of people who live to be 100. There are some similar behavioral traits in those areas -- including exercise, social engagement and sleep -- but the biggest common denominator is a diet rich in leafy greens, olive oil, beans and sweet potatoes. Tune in for the full details. #GroceryRun Minute 4: The new Apple Fitness+ is for real When it comes to workout tracking, we typically prefer purpose-built watches like a Garmin or Suunto over the Apple Watch. The model from Cupertino always struck us as more Google Glass than everyday workhorse. It’s kinda like dressing in Lululemon for a trip to the Peoria YMCA. It works, but it feels a little out of place. At least that was our opinion leading up to this week’s release of Apple’s Fitness+ app that pairs with the Apple Watch. The new app offers enough at-home workouts to ride out the rest of the pandemic, all easily displayed on your iPhone, iPad or TV. Perhaps more interesting, when combined with an Apple Watch, your current iPhone can now light up with data like resting heart rate, blood oxygen level, and even VO2 max. (If you’re wondering where you stack up on that last metric relative to pro endurance athletes, a good guide is here.) To get a feel for the new capabilities in iOS 14.3, just tap the Health icon on your current iPhone, and then click “Browse.” For more information, check out this story: “Here’s how and why you should set up Cardio Fitness on iPhone and Apple Watch.” Fitness+ is not super cheap at $9.99 per month, but it can be shared with up to 6 family members and you receive a few months free if you purchase a new Apple Watch. It’s no wonder that Nike, whose board of directors includes Apple CEO Tim Cook, abandoned their FuelBand years ago. Despite inventing one of the earliest fitness trackers, not even Nike can compete with Apple. #Harmin’Garmin Minute 5: Quick Intervals If you’ve procrastinated on your holiday shopping and are worried about one of those Amazon Sprinter vans making it to your house on time, may we recommend the best gift ever for the runner in your life: a photo of them crossing the finish line of a marathon. Earlier this week, we convinced our sister company, MarathonFoto, to offer a one-time only discount for Six Minute Mile readers. Other than Black Friday, they have never offered a better deal than this 35% off coupon. MarathonFoto has uploaded 240 million photos to the cloud and they are available now for the first time in decades. Just head to their site and search by email address for photos of your or the special person on your shopping list. At checkout, enter the code SMM35 to lock in your bargain. But please act quickly, this offer expires at the end of the weekend. If you are still in a retail frame of mind after buying race photos, you also may want to check out the 2020 Holiday Gift Guide from Runner’s World. Or better yet, you can support a small business whose name rhymes with “sticks win it pile.” These struggling entrepreneurs are hawking soft, tri-blend cotton t-shirts that are perfect for sleeping in cold winter nights. Please check out the Six Minute Mile tee here. $1.00 of every purchase goes to support a freelance writer who is fighting caffeine deficiency symptoms. And last week we mentioned that the most popular gift item for runners at e-tailer Gone For A Run is their Runner's 2021 Daily Desk Calendar. Every page contains inspirational quotes, illustrations and a space to record your daily activity. After a summer run, we can’t wait to get our hands on a healthy cooldown beverage. Protein shakes are good for you after running and often pop up on the “10 Best Recovery Drinks for Runners.” But shakes, smoothies and most other protein drinks are made for warm weather, offering something cold and refreshing to help you cool down. That’s why Outsideonline.com is recommending “The Best Cold-Weather Protein Drink Recipes.” The site surveyed both dietitians and elite athletes and came up with such tasty treats as Mocha Spice Recovery Drink and Pumpkin Spice Smoothie, along with such traditional favorites as chocolate milk and apple cider. Minute 6: Daily Inspiration Billy Yang is a trail runner, ultra marathoner, and filmmaker. While he had logged thousands of miles on the trails of California, he had never completed a significant through-hike. Fighting off pandemic boredom, he took a Covid test and set off with 2 friends on the 211-mile John Muir Trail through the Sierra Nevada Mountains of California. Yang is an excellent storyteller, but his film is so beautiful that you could hit “mute” and lower your blood pressure by 10% by just watching his video play. For more ideas on bucket list journeys on foot, check out this list of “10 Epic Long Distance Hikes Around The World.” Billy’s John Muir Trail video is below.

Minute 1: How to win the New Year’s Resolution Bowl The typical New Year’s resolution ends more quickly than a Hollywood marriage. According to Strava, ambition, and self-control evaporate by January 19 when 80% of people abandon their goals. Strava has dubbed that date “Quitter’s Day.” Last year, 3 of the top 5 U.S. resolutions for 2020 were to lose weight (#1), exercise (#3), and eat healthier (#5). Apparently, the pandemic has dramatically changed goals according to a recent survey that determined “Most Americans Are Ditching Traditional New Year's Resolutions for 2021.” New goals include saving money for the future, learning a new skill, and focusing on experiences rather than possessions. Whether your resolutions include fitness, finance or friends, according to another new study, there is a simple mindset tweak that can dramatically increase your chances for success. Instead of listing things that you will stop doing (eating junk food, overindulging on Saturday night, etc.), participants in the study were much more likely to succeed if they framed their resolution on adding something to their lives. E.g. “I will eat more vegetables.” or “I will run longer on Sundays.” #ElizabethTaylor Minute 2: ‘No pain, no gain’ may be bad advice for female runners “No pain, no gain” is one of the most popular workout mantras in sports, uttered in gyms and run clubs across the world. Despite wild popularity of its usage in Jane Fonda’s workout VHS tapes in the early ‘80s, it was never meant to be taken literally. Particularly by women. A new study shows that among runners, “Women have an increased risk of stress fractures.” The study, recently published in Physical Therapy in Sports, researched the factors contributing to the risk, including nutrition and bone density, but found that most stress fractures occur when warning signs of pain are ignored or misinterpreted. Here are 7 common symptoms of stress fractures. “There needs to be more guidance from healthcare providers for women runners on how to prevent stress fractures,” said Dr. Jeremy Close, one of the lead authors and physicians of the new study. Others have warned about this as well, with VeryWellFit explaining why “‘No Pain, No Gain’ Is Bad Advice.” #StressTest Minute 3: Get ready for a holiday-themed virtual race The pandemic has changed everything from holiday shopping to whether Santa is bringing a Plexiglass divider to the mall. It’s also having an impact on popular holiday-themed races, with many now going virtual. So if you’re dying for an excuse to run around your neighborhood in a Hanukkah sweater or goofy reindeer-horned hat, check out this list of “Holiday-Themed Virtual Runs To Sign Up For Before the New Year.” Many of them offer not only a good excuse for an Instagram post, but also much of the swag you’ve grown to love. Holly Jolly Jingle Bell 5K Christmas Virtual Race, for instance, comes with a seasonal medal, race bib, and an energy bar to keep you going. Our local favorite requires a little more courage -- the Santa Speedo Run. It involves prancing around downtown Boston wearing nothing but a skimpy bathing suit and a frosty smile. #FreezingForTheGram Minute 4: Try refueling with some ‘real food’ When we need a mid-workout energy boost, we typically reach for an energy bar, sports drink, or gel. While those are the most common supplements, they are not the only refueling options. Everyone’s body is different and there’s plenty of flexibility when it comes to drink and food options. Women’s Running examines this issue in “How to Fuel Long Runs with Real Food.” As nutrition coach Monica Gonzales points out, “real food” can be just as good as commercial sports products for refueling your body. She recommends foods like bananas, raisins and potatoes. Harvard’s School of Public Health does a good job in this article explaining the differences among processed ingredients, processed foods and ultra-processed foods. In general, the less processed, the better. For more tips on healthier food for your workouts, check out “How to Fuel Your Running with Real Food,” or “Fueling Your Run with Whole Foods.” On a related note, Running Unlimited recently pointed out the benefits and popularity of bananas in its post, “Why Do Runners Eat Bananas?” #CrudeFood Minute 5: Quick Intervals According to a new study from West Virginia University, taking glucosamine supplements is just as effective as exercise in reducing mortality rates. Normally prescribed for joint pain, glucosamine offers side benefits for heart health and fighting inflammation. The study’s authors warn against using the supplement as a substitute for exercise, but recommend combining the two positive forces. With Covid cases rising, temperatures falling, and days getting shorter, it’s getting harder to run or exercise outdoors. As Dr. John Ratey told us in our recent podcast interview, exercising outdoors has deeply positive impacts on our brain health and growth. But when you really can’t hit the roads safely, consider this new piece from Gear Junkie: “Distance Runners: Here’s the Best Treadmill Workout You Can Do This Winter.” (Incline tempos!) If the boredom of the treadmill is getting you down, consider loading a flick from one of these lists during your indoor run: the “Best Running Movies: 10 To Help Find That Mojo,” “The Best Running Movies Ever,” or the “Best 12 Inspirational Running Movies.” Speaking of safety, whether you are an experienced pro or a couch-to-5K newbie, it’s important to pay attention and remain conscious of your surroundings at this time of year. Tips for night running include the “Best Running Headlamps” and “The Best Reflective Running Gear of 2020.” If you haven’t checked out our Instagram feed lately, then it’s no wonder your requests to join a group run have ground to a halt. Well, OK, maybe that has something to do with the pandemic, but when your phone eventually dings with new texts asking you to head out for a run, you don’t want to get lapped by inside jokes and winking references to what SMM just shared on the ‘Gram. Part of our improved social media presence is derived from an extensive demographic and psychographic analysis of our readership. Most of our improvement, however, is due to hiring a new social media director who is under the age of 25 and has creative facial hair. If you don’t want to invest $14.99 in a Six Minute Mile t-shirt to improve your street image, following us on Instagram is the next best thing. Minute 6: Daily Inspiration In 2016, Greek-American long-distance runner Alexi Pappas made history, setting a record in the 10K for Greece. But after she returned to Los Angeles, the runner/actor/filmmaker came crashing down with clinical depression. The former Dartmouth College NCAA All-American had been trained to take care of her body. Now she wonders what would have happened had she been equally trained to take care of her mental health. She ponders this question in an op-ed video for The New Times called, “I Achieved My Wildest Dreams. Then Depression Hit.” Pappas asks a critical question: Shouldn’t sports — and society — devote the same amount of time and resources to mental health as they do to physical training? Her story is complex but is summarized well in the 5-minute video below.

Minute 1: Adidas finally gets a win over Nike When Kibiwott Kandie shattered the world half marathon record last Sunday, perhaps the only person happier than Kandie was Kasper Rorsted, the CEO of Adidas. For most of the past 2 years, Rorsted’s arch rival Nike had been dominating headlines and shattering world records thanks to its Vaporfly line of carbon-plated models. Nike athletes set new records in the men’s and women’s marathon wearing the controversial shoes. That was nicht gut for Adidas...until Sunday. Kandie delivered an early Christmas gift for Rorsted when he crossed the line wearing Adidas Adizero Adios Pro shoes with several carbon rods in the soles. Before Sunday’s Valencia Half Marathon, no one had ever run a sub 58:00 half marathon in history. On Sunday, 4 men cracked that mark with Kandie leading the way in 57:32. Some commentators believe that the reduced volume of racing during the pandemic helped speed things up, along with the shoes. If you are thinking of surprising a runner on your holiday shopping list with a pair of the Adios Pros, you will probably be disappointed. The shoes have been sold out for weeks. In addition to being scarce on store shelves, they may be just as scarce at the Tokyo Olympics next summer. World Athletics, the main governing body of the sport, is allowing “development shoes” in some competitions, but not at the Olympics. #CarbonPermissions Minute 2: Healthy eating The most recent guest on our Six Minute Mile podcast was Andrew Merle, a New Balance executive and fitness blogger. Although our producer is still editing the conversation with Andrew, we wanted to share a few of his ideas even before we go live with the full podcast. Andrew is fascinated by Blue Zones around the world that have the highest percentage of people who live to be 100. The concept was first chronicled by author Dan Buettner in his book “The Blue Zones: Lessons for Living Longer From the People Who've Lived the Longest.” The common denominator among these communities was the list of healthy foods they consumed. The top hits include beans, dark leafy green, sweet potatoes, nuts, olive oil and red wine (mercifully). Just this week, Well + Good published a related story giving more detail on the top Blue Zone foods in this piece: “4 Items You Should Always Have in Your Pantry, According to the Longest Living People in the World.” While you are pondering how to add Blue Zone foods into your diet, you may also want to consider items to leave off your shopping list. PodiumRunner just published: “9 ‘Health’ Foods That Can Be Very Unhealthy.” Although we don’t agree with all of these entries (oat milk???), the story does contain some provocative ideas. If your healthy eating quest involves getting your kids to say no to mac and cheese and say yes to veggies, we liked this new post from Spartan: “10 Ways to Get Your Kids to Eat Their Vegetables Already.” #BeansList Minute 3: Record books One of the most popular podcasts we’ve ever produced was our episode with Aaron Yoder, a track coach who broke the world record for running a backwards mile in 5:30. Last month, another novelty mark fell when UNC assistant track coach Dylan Sorensen set an unofficial world record by running a 4:37 mile while dribbling a basketball. (Video here.) Sorensen’s glory only lasted a few weeks, however, since Max Aranow just ran 4:30 to set a new mark. Both men were following in the footsteps of a talented high school runner and hoops star, Sydney Masciarelli, who set the women’s mark with a 5:08 this summer as evidenced by this video. Masciarelli is not just chasing gimmicky records. She is a former FootLocker National XC champion and -- ironically -- is committed to running for coach Sorensen at UNC next year. Fast forward to the 17:00 minute mark of this video to see one of the most amazing finishes in high school XC history. #HoopDreams Minute 4: Holiday ideas We've been putting our high school work experience at The Gap to good use recently here at Six Minute Mile. The team has been restocking the shelves with our favorite t-shirt. They are made from soft, tri-blend cotton that is perfect for pandemic Zoom calls and sleeping in cold winter nights. So whether you want to support our small business or you're just hoping for gushing compliments from your running pals, please check out the Six Minute Mile tee here. Because we are in the holiday spirit, our shirts are a steal at just $14.99! Our second favorite idea popped up in a conversation this week with our friends at Gone For A Run. For many years they have been the #1 producer of fun gifts and apparel for runners. We asked them what was flying off the shelves this year and they didn’t hesitate -- it’s their Runner's 2021 Daily Desk Calendar. Every page contains inspirational quotes, illustrations and a space to record your daily activity. Whether it’s for another runner in your life or a guilty purchase for yourself, you won’t be disappointed. If you are disappointed, we will extend your free subscription to Six Minute Mile for another year at no additional cost. :-) #BetterToGive Minute 5: Quick Intervals Thomas Panek lost his eyesight in his early 20s due to a genetic condition. Now 50 years old, Panek is determined to pursue his passion for running with the independence of sighted runners. That means running through Central Park without a cane, guide dog or helping humans. He teamed up with Google to create an app that gave him precise navigation instructions through earphones. Late last month he was thrilled to prove the system worked when he covered 5k in Central Park independently: “It’s a real feeling of not only freedom and independence, but also, you know, you get that sense that you’re just like anybody else.” We dread the tread. With apologies to all the treadmill manufacturers who are lined up to pay Six Minute Mile millions of dollars in sponsorship fees, we dread winter treadmill workouts. We would much prefer to run outside all winter, but due to icy roads and short days during our Boston winters, sometimes we have to clean the drying laundry off our basement treadmill and log a few miles on the hamster wheel. For times like that we turn to inspirational pieces like: “An Olympic champion's guide to treadmill training during winter.” Triathlete and distance runner Gwen Jorgensen helps coach us through the long, cold winter. We are sharing a fun cross training video workout below, but if you need more ideas as winter closes in, check out “Build Muscle and Torch Calories With This 10-Minute Dumbbell HIIT Workout” and “10 Mentally Challenging CrossFit Workouts with Running.” Minute 6: Daily Inspiration Australian-based workout studio franchise, Function 45 or more popularly known as F45 Training, has quickly emerged as one of the trendiest and grueling group fitness experiences in the world. You might have seen some of your favorite Instagram celebs like Mark Wahlberg or David Beckham showing off their shredded physiques after one of their 45-minute HIIT (high-intensity interval training) sessions. Or perhaps you’ve tried one of their virtual classes, maybe you even attended a safely-distanced in-person class. (We love and support our struggling gym proprietors!) If you are not quite ready to pull the trigger on one of their pricey memberships, check out their Instagram video below to get a feel for what all the hype is about. It’s a 10-minute version that has plenty of core and lower body strength reps that are ideal for runners. Move the coffee table to the side of the room and let ‘er rip for a quick session. No excuses. Like Nicole Kidman in The Undoing, the instructor’s accent isn’t really Australian. In this case she is coming to you from Baton Rouge, LA.

Minute 1: How to treat sore muscles “Son, your ego is writing checks your body can’t cash.” That phrase was originally directed at Maverick, the greatest naval aviator in motion picture history. (Video clip here.) But that admonishment can also apply to endurance athletes who get a little carried away. Have you ever gone out way too fast on a long training run because you were trying to impress the “real runners” in your group? (Asking for a friend.) Or maybe you got lost on a planned flat 7-mile hike last weekend, turning it into a hilly 11-mile journey? (Raising hand and waving frantically.) The following day, you did not enjoy walking down the stairs because you were probably suffering delayed onset muscle soreness (DOMS). Unfortunately, there’s no quick, surefire cure. But there are some ways to cope with DOMS, like this list of the “Best Home Remedies for Sore Muscles.” The list raises an age-old question: “Is hot or cold better for sore muscles?” The Cleveland Clinic recently weighed in with a timely post called “Here’s How to Choose Between Using Ice or Heat For Pain.” Part of the remedy for DOMS can be found in your kitchen. Check out “The Benefits of Tart Cherry Juice for Endurance Athletes” or WebMD’s advice that “Chocolate Milk Refuels Muscles After Workout.” Another option is to pursue something like this 30-minute power yoga flow. “10 Foam Rolling Moves for Your Entire Body” can also put you on the road to recovery, and if you really want to power up your routine, check out this vibrating foam roller from Hyperice that is receiving rave reviews. #KneadForSpeed Minute 2: Why you need to keep exercising to beat Covid Even though we’ve seen good news on vaccines that could end the pandemic, unless you are a healthcare worker or living in a nursing home, you probably have several months to wait until you are asked to roll up your left sleeve. To figure out where you stand on the priority list, you may want to consult this CNN story: “When can I get a coronavirus vaccine?” The long waiting line means we probably have at least another 6 months of virtual races and dozens of solo workouts. That also means we should be aware of 5 Signs You’re In a Fitness Rut. If you need more motivation than Strava bragging rights, the World Health Organization just issued a stern warning about “Why you need to keep exercising through COVID.” According to Ruediger Krech, head of health promotion for the WHO, if we do not remain active, “we run the risk of creating another pandemic of ill-health as a result of sedentary behavior.” The WHO recommends 2.5 hours of moderate to vigorous aerobic activity a week for adults, and at least an hour a day for children and adolescents. Numerous medical organizations and fitness experts, like the University of Michigan, have stressed the “Importance of Physical Activity and Exercise During Covid.” Harvard psychiatry professor Dr. John Ratey just joined us on our Six Minute Mile Podcast to say that endurance workouts not only fight cancer, depression and dementia, but also Covid. His books on the connection between endurance sports and mental health have sold millions of copies. His favorite prescription is the 3-drug cocktail of (1) running (2) outside (3) with friends. It’s one of our favorite episodes yet. Check it out here. #FoodForThought Minute 3: From arranged marriage to running a half marathon We’ve shared dozens of stories about athletes using exercise and fitness to deal with anxiety and mental health issues. But few have come as far as UK mom Saima Husain. In a post for Women’s Health, Husain, 40, documents how “Fitness Helped Me Find Myself After I Left My Arranged Marriage.” She’d married her husband at age 19 after only meeting him for 5 minutes before the wedding. After eventually leaving him husband and becoming a single mom, Husain won her battle with depression by joining her local gym. “Exercise and fitness became my safe place — where I could be my own person,” she said. But her remarkable journey didn’t stop there. After improving her fitness, Husain ran a half marathon. Then she got into strength training and became a fitness instructor. Now she works at the gym where it all began. “Every time I stepped away from a bad situation, every time I’ve picked myself up, it’s always been fitness that got me through.” #PhysicalTherapy Minute 4: Oh no, not the Polar Bear Plunge Our drawer full of race bibs with finish times scribbled on the back hasn’t been opened in 9 months. We’ve watched in pain as marathon after marathon and race after race has been canceled or postponed this year. But now things are going a bit too far: even the Polar Bear Plunge has been cancelled. For many, the gooseflesh-inducing dive into frigid water has become an annual tradition Thousands of brave, scantily-clad souls take the plunge every year. For some, like Boston’s L Street Brownies, it’s a century-old tradition. The annual events are so popular they spark a yearly debate over what happens to your body when it’s shocked by freezing water. Popular Science even has a warning about how to survive a polar bear plunge. But now the first of likely many such events has been put on a deep freeze with the cancellation of the New Year's Day Coney Island Polar Bear Plunge. While event organizers say they likely could have created proper social distancing, the fear was the post-plunge party, which last year led to hundreds of revelers drinking and partying on the boardwalk. Even the nation’s largest plunge is taking a hit with the Maryland Polar Bear Plunge into Chesapeake Bay going virtual in 2021. #EventShrinkage Minute 5: Quick Intervals Today, the New York Road Runners announced the cancellation of its second biggest race, the United Airlines NYC Half, originally scheduled for March 2021. The Boston and London marathons have previously announced that the 2021 races will move from April to the fall. With near-term race opportunities shrinking by the day, Canadian Running offers a how-to guide for surviving the rest of the pandemic in “Planning for a Year of Unknowns in 2021.” Its best advice is to sign up for races later in the fall, when some big events should return. The good news is that its other tips — running more local races, sticking to virtual racing, and setting personal goals and challenges — are achievable even before a return of the major marathons in the fall. Like many athletes, fitness coach Max Glover had to take his training outside when gyms were closed due to Covid. Glover’s plan was simple. “I just carried heavy things in a backpack and just kept increasing the weight,” he said. His goal, however, was anything but simple. After intense training, the former Marine carried a full-sized piano up a mountain. Glover toted the 400-pound instrument up the 2-mile ascent in 3:45 to raise money for a local hospital. It wasn’t the first time the 33-year-old extreme adventurer pulled off an amazing feat. In 2019, he ran a marathon while towing a BMW car with a long tether. “I have always been a bit different, I guess,” he said. Connor Petty’s strong legs have led him to dozens of marathons, but it’s his heart that gets him across the finish line. His heart, he says, is his friend Steve-O, who has cerebral palsy. The two Oklahoma men, who met at a special needs camp, have completed dozens of marathons together, with Connor pushing Steve-O in a special chair. Their latest challenge, though, is their most inspiring journey yet as they took their friendship to new heights. The duo climbed the 14,000-feet summit of San Luis Peak in Colorado with Connor carrying 30-40 pounds of gear and Steve-O in his chair. He carried Steve-O the final 1,000 feet on his back, leading to an emotional climax. “I think we both cried,” Steve-O said. Connor refers to himself as the legs of the tandem, while Steve-O, he says, is the heart. “Steve-O gives me courage,” he said. Minute 6: Daily Inspiration Working from home can take a toll on your body, especially if you spend the day sitting in a kitchen chair or on a couch with a computer in your lap. If you feel like your body is getting tight or sore, fitness instructor and Sweat app creator Kayla Itsines recommends getting up and moving around. (12.7 million followers on Instagram seem to agree with her.) “Movement is your friend,” she says. Itsines has a quick routine that can help with “6 Stretches To Help Ease Work-From-Home Muscle Tightness.” Her simple stretches don’t require much room and can be done during a short lunch break. Check out her routine in this Instagram video. Rafique Cabral, a personal trainer and co-founder of Trooper Fitness in New York City, has some emphatic advice for runners and all outdoor athletes. If there is one exercise you should do for the rest of your life, he says, it’s the Turkish Get-Up. “Everyone can benefit from this movement,” he says. The complex, full-body move emphasizes balance, coordination, core strength and stability, helping runners maintain balance and momentum, especially on steep or difficult terrain. A good demonstration of the move is in the video below.

Minute 1: How to survive Thanksgiving Maybe a virtual turkey trot ain’t your jam. Maybe being locked indoors with your immediate family for days on end makes you long for an important Zoom call with the folks in accounting. Maybe Thanksgiving just doesn’t feel like Thanksgiving this year. Our survival plan includes a couple of quiet morning runs, yelling at the kids to get off their phones, and some retail therapy. We will have plenty of company on that final idea. Last year’s Black Friday and Cyber Monday sales both set records and with families limiting travel this year, they should reach new highs once again. Brands and retailers have responded by starting their sales earlier than ever, and that includes some excellent deals on products for endurance athletes. Check out our Guide to 6 Early Black Friday Deals for Runners to establish an early lead over your competition. Our list includes bargains on GPS watches, running shoes and winter apparel. And in case that doesn’t cheer you up, we recommend checking out our favorite take on the holiday, “A Charlie Brown Thanksgiving.” #TrackFriday Minute 2: JFK 50 runs despite COVID-19 risks, criticism While most major running events have been canceled or run virtually this year, officials in Washington County, Md. were determined to hold the 58th annual JFK 50, the oldest ultramarathon in the country. The November 21 event went off without a hitch and 629 competitors finished the race — including a men’s race winner Hayden Hawks who set a record time. Despite the precautions of the race organizers, the event generated plenty of controversy with cases spiking 5X in the local area. The Washington Post warned of the risks of running the event as the coronavirus tears through rural Maryland. Maria Valeria Fabre, an assistant professor at John Hopkins University School of Medicine warned that “this doesn’t seem to be the best time to hold such an event. … We know a lot more now than we knew in March about how Covid-19 is transmitted, and we know that people gathering in this way is a major factor in transmission.” There is at least some encouraging evidence, however, that shows that such events do not lead to the spread of the virus. A study by the Japan Association of Athletics Federation evaluated nearly 700,000 runners over 787 events since July and found just 1 case of COVID-19 linked to running. The JFK 50 published a COVID-19 Action Plan that included masks and social distancing and had about 500 fewer runners than normal. Organizing the race under such difficult circumstances was challenging and risky but race director Mike Spinnler called it “arguably the greatest ultramarathon on the planet this year.” Race winner Hayden Hawks concurred, saying, “It’s been a hard year for a lot of people, including us as professional athletes. … I need to be grateful … because, really, this might be the first and the last race for a while for me.” #UltraConservative Minute 3: Get ready, you’re built to run in the cold When the alarm goes off at 6:00 am in August and you can already see warm sunlight streaking through your curtains, it’s a little weak to smash the snooze button repeatedly. But when that same alarm chimes in late November and your bed is 60 degrees warmer than your front porch, we’re not gonna judge. Go ahead, turn the alarm off and tell yourself “I’m just going to close my eyes for like 60 seconds and then get out of bed.” Before you strike that Faustian Bargain, however, remember that medically speaking, it’s really not too cold to run. As Women’s Running points out, “Science Says We’re Built to Run in Extreme Conditions.” Studies have shown that our bodies are uniquely built for running in high and low temperatures. Running keeps our core warm and, as warm-blooded creatures, we can reduce blood flow and retain heat when we need it most. “Because exercise generates heat as a by-product, the cold isn’t deleterious to doing exercise,” says professor Lewis Halsey, who studied our ability to run in heat by pitting humans vs. horses. The key to running in the cold is clothing, which Women’s Running points out in their “Favorite Women’s Running Gear For Winter.” For more help getting out of your warm bed or leaving that relaxing fire, check out these “Tips for Running in Cold Weather.” If you’re considering an old school post-run reward, consider “7 Fun Things To Do While Sitting Around a Campfire,” or “Why Sitting By a Fire Has Proven Health Benefits.” #50WaysToLeaveYourCover Minute 4: Holiday food strategies Everything in moderation. Including moderation. That’s our usual approach to Thanksgiving feasts, but with a much smaller family gathering this year, it seems easier to avoid our aunt’s pies and mom’s pork stuffing. A typical Turkey Day meal can approach 4,000 calories according to this story: “How Much Weight Could You Actually Gain on Thanksgiving?” If you’re seeking inspiration for moderation on Thursday, you may consider this list of “16 Healthy Thanksgiving Side Dishes” or “14 Healthy Desserts that Put Grandma’s Pie to Shame.” As for the main course, this Healthline story says that turkey is a good source of protein and is healthy for you, particularly if you avoid the skin: “All You Need to Know About Turkey Meat.” #GobblingCalories Minute 5: Quick Intervals With in-person racing still scarce, many runners are starved for competition. For some, their only outlet is virtual races and challenges on Strava. But the digital app has also made it easier for some to covertly cheat. If you suspect that’s happening check out this new guide on “How to spot cheating on Strava.” The story offers helpful tips for identifying accidental or intentional cheating and advice on how to report cheating on Strava. The Wall Street Journal just documented the “Coronavirus’s Toll on Marathons and Other Races,” citing a 95% drop in participation. The pandemic has been tough on big and small events alike. Industry experts have warned for months that some events may not survive the pandemic. As you consider the importance of endurance events in your life, please consider virtual options that support the industry. Check out our guide to virtual events here. Dr. Bill Mason has proven that it’s never too late to start a new workout, even if it’s a CrossFit routine. The retired physician from Prince Edward Island, Canada, took up CrossFit to celebrate his 96th birthday. “I find that the time sort of hangs heavy on one’s hands at this stage in life,” he said. Mason was looking for something new after a stroke two years ago inspired him to improve his stability. As Men’s Health documents, he rocks a CrossFit workout that includes a deadlift, 200-meter row, situps, pushups, pullups and shoulder presses. Trainer Mike Ives says Mason’s progress has been “motivating and humbling.” Video evidence is here. Minute 6: Daily Inspiration Running a 10K in under 30 minutes is hard enough, as it requires clocking 4:49 miles. But another 30-minute standard is considered even more difficult, although it only covers 1K. That’s because the 1K measures the vertical covered, not just the course length. One of the most famous vertical 1K challenges in the world is the infamous Fully Vertical Kilometre in Fully, Switzerland. The course climbs an abandoned railway in the Swiss Alps and is one of the most brutal in the world, covering 1,000m of elevation in less than 2K. The climb is so difficult that only three runners have ever broken 30 minutes, including mountain running phenom Killian Jornet. When Swiss trail runner and mountaineer Remi Bonnet attempted the feat earlier this month, he brought along a camera crew from Salomon. Sadly, he came up just 9 seconds short (30:09) and declared “never again” at the end of his run. But a week later, he went back on his word and gave it another shot. This time he made the climb in 29:53. Bonnet’s first attempt was recorded by Salomon Running and the inspiring video is well worth watching. (You may want to click on the subtitles button for a few portions of the film if your high school French is less than magnifique.)

Minute 1: Our new product guide on masks Millions of college kids would rejoice if the legal drinking age were suddenly lowered from 21 to 20. Even though most of them couldn’t take advantage of the new law until their junior year, they would still celebrate in anticipation of increased freedoms. That’s kinda how we feel about the positive news on Covid vaccines this week. We know we will be running maskless at some point in 2021, but we still have to follow the rules until then. Nothing about the vaccine trials has changed CDC recommendations to wear face coverings in all public settings. While they specifically advise against wearing N95 respirators and other medical grade masks (which are still in short supply and much needed by healthcare workers), washable masks with 2+ layers significantly reduce the risk of transmission. And unlike with medical-grade equipment, suppliers have caught up with the demand for athletic, everyday face coverings. As of now, all the items in our new guide, “Top 6 Masks for Running,”are available with quick shipping options. Our personal favorite pick is the Under Armour Sportsmask for its style, comfort and moisture-wicking performance. It includes three layers of fabric and is washable for repeated usage. The material stays comfortable throughout a run, and is well structured but lightweight. #IncognitoMode Minute 2: Survey says Tim Cook rises every morning at 4:00 am to run a business that’s now worth more than $2 trillion. It’s not completely a coincidence that Apple has thrived under his early bird leadership. After all, there is a “Scientific Reason Why Being A Morning Person Will Make You More Successful.” Even if the net worth of our average reader is 6 or 7 decimal points south of Apple, our latest Six Minute Mile survey suggests that you are successful in your own right. When we asked “What is your preferred time to run?” more than 7,300 respondents told us the following: 69% - Morning 13% - Afternoon 5% - Night 13% - Depends on the time of year In a smaller sample size, we have now interviewed 16 guests for our Six Minute Mile podcast and practically all of them told us they prefer a morning run to start their day. #RunRise Minute 3: Running in the dark The shortest day of the year is only a few weeks away which means 2 things: At least 10 times in the near future you will start a sentence with: “I can’t believe it’s only…” and More of us will be wearing a headlamp while running. We have enjoyed some of our favorite runs while following a bouncing headlamp beam down a smooth, dark country road. But we have also cursed fading batteries and bad headbands that turn fun into frustration faster than you can say “Rayovac.” Gear Junkie has channeled some of our grievances in “Why We Secretly Hate Headlamps.” On a more positive note, Triathlete magazine just published this helpful guide on safety essentials: “What Do I Need for Running In Low Light?” The story offers suggestions on reflective clothing and reminds us that lights serve 2 roles: lights to see and lights to be seen. You will find examples of both in ”31 Gear Suggestions to Stay Safe on Your Night Runs.” There are also tons of apparel options in this piece: “Best Reflective Running Gear.” #PetzlLogic Minute 4: How you can learn to love running hills Having grown up in New Hampshire, we love running and hiking over hills and mountains. Many of our friends, however, regard hill repeats as necessary evils -- like report cards, thank you notes and true intimacy. It’s why you see posts like: “Hills Suck — Why You Should Do Them Anyway.” Or, “Hill Repeats: The Thin Line Between Love And Hate.” But GearJunkie.com has some hill-running advice you might appreciate this week. In its “Hill Run Workout: The Secret to More Speed on the Vert,” running coach Cory Smith says hill repeats, long hilly runs, and vert-focused climbs can not only improve your workout, but also help you outpace other runners. Smith’s hill workouts are designed to help his athletes create a surge at the top of the hill to overtake the competition. #RepeatOffender Minute 5: Quick Intervals Would you love to star in a running commercial? If so, you should enter Michelob ULTRA’s ‘Everyone’s A Runner Challenge.’ With its ‘The Chase is On’ running commercial and Team ULTRA fitness campaign, Michelob has been aggressively marketing its brand to runners and fitness enthusiasts. Their promotions include a social media campaign that could connect a winning runner with a former football star, a celebrity trainer, or Molly Huddle. And the grand-prize winner will be featured in a 2021 running-focused commercial. COVID-19 has had a profound impact on many older adults. One inspiring exception is Kana Tanaka, the world’s oldest person. The 117-year-old woman is set to carry the Olympic torch ahead of the Tokyo Games. Tanaka, who was born in Fukuoka, Japan, was originally scheduled to carry the Olympic flame in the 2020 relay but the Games were postponed due to the pandemic. Her new date is May 11, 2021, when she will be 118 years old. Tanaka was born before the first modern Olympics in Athens. More than a century later, she is set to carry the torch while being pushed in a wheelchair at her care home in Fukuoka. She was invited to perform the ceremonial role by Olympic sponsor Nippon Life Insurance Co., which wanted her to “send a positive message about this time of long-living.” Next Monday, a small gathering of elite American women will try to break the U.S. record of 52:12 in a closed 10-mile race. The event is being organized by the folks who normally produce the Credit Union Cherry Blossom Ten Mile, one of the nation’s iconic road races where the 52:12 mark was established by Janet Bawcom in 2014. Dubbed the Up Dawg, thanks to a classic scene from The Office, it will be live streamed on the event’s Facebook page. Minute 6: Daily Inspiration One of the most common ailments among runners is knee pain. One of the most common ways to source excellent information these days is through TikTok. We are marrying those two megatrends and bringing you our first-ever TikTok link on Six Minute Mile that explains how to bullet proof your knees to continue running in good health. (Our tween daughter is going to be so proud.) The video below from a former division 1 athlete actually changed the way we think about the hottest media outlet on the planet. It’s lit. (Do kids still say that? Lit?)