NOV 1, 2023 Minute 1: Why give up alcohol for a month? Sober October ended at midnight on Halloween. Whether you celebrated the end of your temporary abstinence with some spooky spirits or resented your former drinking buddies who ghosted you last month, there are reasons to celebrate the phenomenon. Sober October has raised awareness that even a little bit of booze can slow your running progress. If you did it successfully, we bet you felt a difference in your mood and energy levels. If you’ve never tried cutting back on alcohol and want to see how your body adapts after just 30 days, check out: “When you go sober for even a month, your body will change. Here’s how.” It’s no surprise that drinking alcohol puts you at risk for developing liver disease. The liver processes alcohol into acetaldehyde, which itself is a carcinogenic toxin that needs to then be expelled. Luckily, all but the worst cases of liver damage are reversible. Not only that, but even light drinkers stand to benefit after a month of sobriety. You can expect to see improvements in things like blood pressure, gut health, sleep quality, skin, and beyond. Even if you only have a drink a day, a sobriety break can improve brain health, according to this respected study: “Brain Volumes Shrink With One Daily Drink.” Remember, you don’t need to quit cold turkey to make a big difference; it’s all about finding the balance that works for you. Some scientists have hypothesized that small amounts of alcohol consumption fit well into the lifestyle of “blue zone” inhabitants, helping them create strong social bonds that improve their longevity. For more on that, read “Longevity Link: How Wine Helps You Live Longer.” If you’re worried about cutting out alcohol while maintaining social connections, try the tips found in “Staying Social When You Quit Drinking.” #SoberOctober Minute 2: How long does it take to become a faster runner? To develop speed and endurance, you need lots of consistency and loads of effort. According to Thomas Edison: “Many of life’s failures are people who did not realize how close they were to success when they gave up.” That may be a good t-shirt motto, but it’s harder in real life when you’ve hit a plateau and you stop getting faster. If you manage to push through the hard times, greatness awaits on the other side, according to this new piece from Polar: “How Long Does It Take to See Results From Working Out?” The first 1-2 weeks of a running program are an exciting time where you can expect pretty significant improvements in energy level, mood, and sleep quality. Some of the real magic arrives 3-6 months into training where your body can more effectively adapt to higher volumes of running thanks to an increased ability to recover. That may have you asking: “When Does Running Get Easier?” Many coaches and experienced runners warn that it never really gets “easier,” but rather, you can simply go faster for longer. In fact, running often has ups and downs, rather than a simple trajectory from hard to easy. Some months will feel like you’re progressing quickly, and others feel sluggish. #TrainOnSchedule Minute 3: Tips for sprinting in your 30s and beyond At the elite level, sprinting is a young person’s game. By the time you’ve taken your 30th lap around the sun, your best sprinting days are well behind you. Because of that, many runners give up all-out runs as a part of their training. That’s too bad, because sprinting can put you on the fast track to a healthier lifestyle and faster distance race results, according to: “A Guide to Sprinting After the Age of 30.” Fast interval workouts, particularly those in the 30-second range, have been shown to strengthen the heart, optimize blood sugar levels, boost VO2 max, increase power output and burn fat. If you’re looking for a workout to hit that target, try running 6 repeats of 100 meter sprints at about 90% of your max pace with 2 minutes of rest between each rep. If that sounds like a little too much work at high speeds, we like the philosophy behind the Feed the Cats program, which emphasizes minimum effective doses of sprints. Athletes in the program do as few as 10 sprints per week of only 20 meters. A good video collection of FTC drills is here. Whichever sprint program you pursue, be sure to remember a warm-up, which is one of the keys for: “Training to prevent hamstring injuries.” Hamstring injuries are one of the biggest concerns for sprinters, but the article describes strength training and drills to protect yourself. The goal is to correct pelvic positioning, strengthen key supportive muscles like the glutes, and correct imbalances by performing both concentric and eccentric movement with the hamstrings. If that’s not enough, you may want to look into the benefits of acupuncture for athletes: “Does Acupuncture Help With Sports Injuries? Experts Weigh In.” #OldDogNewSprints Minute 4: Japan’s healthiest foods Magic beans may be the stuff of folklore, but edamame is about as close as you’ll get to a nutritional fairy tale ending. It’s a plant-based protein that is packed with fiber, vitamins, isoflavones, and other nutrients, according to: “6 Expert-Backed Health Benefits Of Edamame.” When it comes to building strong bones, edamame is hard to beat. These beans offer phosphorus, potassium, magnesium and calcium, which can all support bone health. Not only that, but edamame is a type of soybean, and soy products have been found to lower the risk of osteoporosis. Recently, edamame has been growing in popularity in the United States, but it’s long been a staple in Japanese cuisine, which is why it made this list: “Healthy Japanese food: 11 Japanese dishes you must try.” Also included on the list is miso soup, which is a light way to start your meal that supports a healthy gut microbiome. If you are a fan of sushi, it's worth noting that not all kinds are equally healthy, according to WebMD: “Best & Worst Sushi for Your Health.” Salmon, avocado, and tuna are some of the top ingredients to try, while shrimp tempura might be one to avoid. #CoolBeans Minute 5: Quick Intervals Before you ask how to train, you’ve got to know why. Whether you’re looking to reduce injury risk, improve performance, or enhance your overall experience, strength training is a powerful tool. That goes for runners and cyclists alike, which is why bikers should look into these tips from Training Peaks: “5 Ways Strength Training Improves Cycling.” When someone claims to have found the “world’s greatest” of anything, we respond with a healthy dose of suspicion. After doing a little research, however, we’ve got to admit the “world’s greatest stretch” could have actually earned that title. It will work your whole body, improving mobility, functional fitness, and flexibility, so to learn how to do it, read: “I did the world's greatest stretch every day for a week—this is why I'm going to stick with it.” A related yoga move you may consider (for obvious reasons), is demonstrated in this video: “How To Do A Perfect Runner’s Lunge.” Since resistance training is one of the most effective ways to build muscle, it shouldn’t surprise you that resistance bands can be an effective tool for the job. They’re often cheaper than dumbbells, and they offer versatility thanks to the dynamic training loads they provide. If you want to get the most out of your bands, follow the advice in: “Expert reveals the best way to build muscle with resistance bands.” Minute 6: Daily Inspiration From a non-runner’s perspective, it may be hard to see why runners get so stoked about merely finishing a marathon or other distance event. Skeptics may channel Ricky Bobby, who famously said: “If you ain't first, you're last.” While we believe that finishers deserve medals even if they didn’t land on the podium, we also appreciate a good joke at our own expense. This video is a pretty hilarious take on why our accomplishments may not be as grand as we think. Click here to watch.

By Brian Metzler We all know the benefits of road racing shoes with carbon-fiber plates embedded inside squishy foam midsoles. The plates act as levers that promote forward momentum while optimizing energy return. Those plates can also smooth out the ride in the preferred forward path of a runner’s stride, but they can also destabilize a runner’s gait by executing any lateral movement. But what about trail running shoes with carbon fiber plates? Do those shoes offer the same performance benefits on the trails? Well, sometimes, but not in the precise way their road running counterparts do because running on uneven terrain doesn’t produce a smooth, consistent gait. In the past two years, several carbon-plated shoes aimed at off-road running have debuted with great fanfare only to be exposed for being too wobbly on technical trails. In my experience, the plates offer protection rather than a springy sensation that improves speed or efficiency. No matter if you're an avid, longtime trail runner or a novice, occasional trail runner, what you need most is a sturdy, do-everything pair of trail shoes that offers a smooth ride, moderate protection and high comfort. Although Craft has put out several max-cushioned carbon-plated trail running shoes in recent years that have been great for running gravel roads and smooth dirt paths, those models haven’t been ideal for running semi-technical and rugged mountain trails. Craft’s new Pure Trail, however, hits differently. It’s softly cushioned, stable, energetic and versatile. It has a bendable rock plate in the forefoot that is not designed to increase forward propulsion; it’s mostly there to enhance protection without inhibiting the shoe’s flexibility. Ultimately it does seem to contribute to the lively ride, if only because it doesn’t overly dictate how a runner’s feet move through the stride cycle while on uneven trail terrain. But this shoe is more about its cushy midsole foam, wide, stable geometry and do-everything versatility. What’s New: Released in early September, the Pure Trail is an entirely new all-mountain running shoe aimed at a wide variety of trails and surfaces. It’s built on the simple but effective componentry of a durable, semi-tacky outsole, a soft and responsive midsole and a breathable mesh upper that keeps a runner’s foot locked down. It doesn’t have a carbon-fiber propulsion plate, but it does have a flexible plastic rock plate embedded in the midsole of the forefoot that, along with the thick, responsive midsole, helps mitigate the sharpness of pointy rocks underfoot while also softening the impact with the ground. Fit/Feel/Ride: The Pure Trail mostly fits true to size with a high-volume interior that is wider than most trail running shoes from the arch to the forefoot but also a tad shorter. Runners with wide feet will appreciate the extra room, but runners with narrower feet might find themselves really having to crank down the laces to get a secure fit. The step-in feel is soft and smooth, thanks to a high-rebound Ortholite sockliner on top of the thick layer of soft, responsive supercritical Cr midsole foam. The flexible plate in the forefoot keeps underfoot “stingers” at bay without creating unwanted lateral torque or a tippy sensation that shoes with rigid full-length propulsion plates are known to produce. The dynamic structure of the featherweight one-piece TPU mesh upper is breathable, supportive and airy while working in concert with the thin, reinforced tongue and moderately reinforced and padded heel cup to keep my feet locked down to midsole/outsole chassis. Why It’s Great: It’s great because it’s stable, durable and reliable for smooth trails, rocky trails, loose gravel and wet surfaces. The wide shape of the outsole/midsole chassis helps create a feeling of inherent stability while still offering the soft, easy-flexing flow of the neutral. I have enjoyed it on trails that alternate between a wide variety of surfaces – rock, dirt, roots, grass, gravel, etc. – because it offers plenty of comfort, flexibility, durability, cushiness and traction. I found it similar to the Brooks Cascadia 17 and the Salomon Thundercross shoes, only lighter and more agile. Craft Pure Trail Specifications Weights: 8.5 oz. (women’s size 8), 10.8 oz. (men’s size 9) Heel-Toe Offset: 6mm (35mm in the heel, 29mm in the forefoot for men; 36mm in the heel, 30mm in the forefoot for women) Why You’ll Love it: In a word: versatility. The Craft Pure Trail does everything pretty well without any glaring faults. Could it be slightly lighter? Yes. Could it be slightly more energetic? Yes. Could the upper be more stretchy and pliable? Yes. But the sum of its parts (and positive aspects) create a greater-than-the-whole situation and result in a versatile shoe that feels good and is capable of running well on almost all types of terrain. Pro: This midsole foam serves up a cushy and resilient sensation in every stride, similar to an everyday trainer you might wear on the roads. I found it to be soft, lively and flexible, and it allowed my foot to bend and move naturally. The energetic midsole foam is one of the best I’ve experienced in a trail running shoe. It’s on par with the nitrogen-infused foam of the Inov-8 Trailfly Ultra G 280, only a little bit softer. Con: The fit and the upper might be tricky for some runners, so I’d highly recommend trying it on before buying it. The wide and relatively short toe box creates a unique puzzle that might not work for all foot shapes.

OCT 27, 2023 Minute 1: How changing temps can help runners In college, we had friends who insisted that sneaking into the faculty sauna was more than just a hangover remedy – it was actually a lazy way to work out. We didn’t buy it back then, so naturally we were skeptical when we read this new headline: “Hot tub offers similar benefits to running, say researchers.” We generally trust the story’s publisher, Canadian Running, so we dove in anyway. One study showed that after a 30-minute soak, blood flow to the legs more than tripled, while heart rates increased by an average of 41 BPM. Hot tubs also helped reduce blood pressure and cortisol. Researchers stated that hot tubbing can make an excellent addition to exercise, but you shouldn’t view it as a total replacement. In a (shocking) confirmation that Sully and Jimbo may have been onto something back in college, it seems that infrared saunas can offer benefits for runners too: “How Runners Can Unlock Better Performance with an Infrared Sauna.” Studies found that regular use of an infrared sauna increased lung capacity by 10% and time to exhaustion during exercise by up to 30%. How about the other side of the coin? For that, check out: “The Benefits of Ice Baths For Runners: Cold Water Therapy Is Real.” Ice baths stimulate the nervous system, boost metabolism, and could aid in recovery. To make ice baths work with your athletic performance, not against it, the key is timing, says Dr. Michael Masi: “Cold Plunge Before or After Workout: Active Recovery Myths Debunked.” Cold plunges will reduce inflammation, which can reduce pain and soreness after a workout. However, inflammation is part of our body’s natural recovery process, so you’ll want to leave a few hours between your workouts and plunges to ensure your body has time to get the ball rolling with muscular repair. #FireAndIce Minute 2: These diet tips can help you build muscle Trying to build muscle without protein is like building a house without lumber. Runners need to be on the lookout for signs of protein deficiency, according to this list of: “11 Ways Your Body Is Telling You That You Aren’t Eating Enough Protein.” The first thing noted in the article is that typically, protein deficiency isn’t about a lack of intake, but rather, a lack of absorption. That could be caused by low levels of protein-digesting enzymes or stomach acid, but it could also be due to a failure to stagger protein intake throughout the day. Whatever the cause, you should be on the lookout for signs like slow wound healing, muscle loss, and brittle nails/skin, just to name a few. If you’re struggling to build muscle and are looking for a dietary solution other than more protein, creatine supplements could be the answer. In Minute 1 of this issue, we looked at the efficacy of creatine for endurance athletes, and the findings were promising. If you want to get the most out of your creatine, you should consider cycling your intake: “Do You Need To Cycle Creatine? A Complete Guide.” Athletes have found success by splitting their creatine use into 3 phases: Loading, maintenance, and rest. During the loading phase, some experts suggest 25 grams of creatine per day for about a week. Then reduce your intake to 5 grams a day for about 5 weeks of maintenance. Finally, take about 3 weeks off to reset your system and allow for optimal creatine absorption. #ProteinForma Minute 3: Should male and female runners train differently? If men are from Mars and women are from Venus, that may explain differences in relationship dynamics, but what about racing and training success? If you look at world records in running events, particularly in shorter distances, you’ll see a pronounced gap between the all-time best men and women. However, looking at larger sample sizes and longer distances, the supposed advantages of male runners diminish. Details are in this piece from MarathonHandbook: “Are Men Faster Than Women – And Why?” Generally speaking, male runners have some biological advantages that will work in their favor. Things like higher levels of testosterone, larger cardiovascular systems, and increased concentration of hemoglobin in the blood. On an individual level, there are a lot more factors at play, which is why tons of women beat male runners in head-to-head competition. In fact, female runners have nearly closed the gap in ultramarathon distances, which has some researchers asking “Will women outperform men in ultra-endurance events?” Female runners appear to have a greater number of Type 1 (slow-twitch) muscle fibers than males, they generally run at a more consistent pace, and they’re slightly better at burning fat as an energy source. Do all these physiological differences mean men and women should train differently? Not really, according to “Gender Differences in Training.” In the short term, and especially for beginners, men and women seem to build muscle at about the same rate. Over time, women may reach a point of flattening returns faster than men, requiring them to slow their rate of progression sooner. Other than that, ideal training volume and intensity have far more to do with your individual strengths and weaknesses than your biological sex. #GenderStudies Minute 4: Shoe Review: Shoe Review: Craft Pure Trail ($170) Two weeks ago, shoe reviewer Brian Metzler wrote a provocative piece for us entitled: “Can carbon-plated racing shoes cause injuries if you wear them too much in training?” Many of you wrote to tell us that you agreed with Brian’s conclusion: Sadly, yes, they can. As with any transition in your training, it is best to tackle change gradually. This week Brian addresses another important question: Does this new breed of supershoes offer the same benefits on trails as they do on paved roads? The answer is “yes,” but not in the way you may expect. If that all sounds a little confusing, fear not, as Brian helps to clear things up with his review of the new Craft Pure Trail. This versatile shoe makes excellent use of next generation foam and embedded plates in a way the early supershoes for the trail did not. A few highlights of his review of the Craft Pure Trail are below, but for his full take, check it out on our website. We all know the benefits of road racing shoes with carbon-fiber plates embedded inside squishy foam midsoles. The plates act as levers that promote forward momentum while optimizing energy return. Those plates can also smooth out the ride in the preferred forward path of a runner’s stride, but they can also destabilize a runner’s gait by executing any lateral movement. But what about trail running shoes with carbon fiber plates? Do those shoes offer the same performance benefits on the trails? Well, sometimes, but not in the precise way their road running counterparts do because running on uneven terrain doesn’t produce a smooth, consistent gait. In the past two years, several carbon-plated shoes aimed at off-road running have debuted with great fanfare only to be exposed for being too wobbly on technical trails. In my experience, the plates offer protection rather than a springy sensation that improves speed or efficiency. Although Craft has put out several max-cushioned carbon-plated trail running shoes in recent years that have been great for running gravel roads and smooth dirt paths, those models haven’t been ideal for running semi-technical and rugged mountain trails. Craft’s new Pure Trail, however, hits differently. It’s softly cushioned, stable, energetic and versatile. It has a bendable rock plate in the forefoot that is not designed to increase forward propulsion; it’s mostly there to enhance protection without inhibiting the shoe’s flexibility. Ultimately it does seem to contribute to the lively ride, if only because it doesn’t overly dictate how a runner’s feet move through the stride cycle while on uneven trail terrain. But this shoe is more about its cushy midsole foam, wide, stable geometry and do-everything versatility. Why It’s Great: It’s great because it’s stable, durable and reliable for smooth trails, rocky trails, loose gravel and wet surfaces. The wide shape of the outsole/midsole chassis helps create a feeling of inherent stability while still offering the soft, easy-flexing flow of the neutral. I have enjoyed it on trails that alternate between a wide variety of surfaces – rock, dirt, roots, grass, gravel, etc. – because it offers plenty of comfort, flexibility, durability, cushiness and traction. I found it similar to the Brooks Cascadia 17 and the Salomon Thundercross shoes, only lighter and more agile. For Brian’s full analysis of the new Craft Pure Trail, check it out here. #FoamPlate Minute 5: Quick Intervals If you’ve looked around outside and noticed there are a lot fewer children out walking, playing, or biking, you’re not crazy. Screens and apps aren’t entirely to blame, though, as explained in: “The Decline of Walking and Bicycling.” In 1969, 48% of children walked or biked to school, but that number dropped to just 13% over the next 40 years. Distances to school, increases in traffic, and other factors play a large role in keeping kids inside houses and cars. If you’d like to reverse that trend, consider the simple advice in this new story: “Why Neighborhood Walks Are Better (and Easier) With Kids.” While we’re on the topic of dangerous roads, we should mention the “10 Best Running Safety Tips From a NYC Run Coach.” There are a lot of apps, devices, and strategies that can protect you from the inevitable risk of running in a city or other busy area. Love ‘em or hate ‘em, squats are an effective way to develop strength and mobility. They can be quite humbling as well, because they’ll reveal the weak points in your lower body real fast. If you’re looking for a way to strengthen your squat, improve your form, and even work a few extra muscles, try the resistance band move mentioned in: “I used to struggle to squat with correct form: here's how adding a resistance band changed everything.” Our fast friend and running music DJ, Rebecca Trachsel, is back this week with a new featured song recommendation and custom playlist for those running NYC next weekend. Today's song is “Dramamine” by Middle Kids. You can find it on Spotify here and Apple Music here. Middle Kids is a Sydney-based, alt-rock band led by Hannah Joy who also happens to be married to bassist Tim Fitz. I discovered them back in 2021 upon the release of their second album, “Today We're the Greatest." I was running ultras at the time and found myself listening to both their second and their first albums on repeat regularly. “Dramamine” was co-written by Joy and Fitz and is off their soon-to-be-released third album “Faith Crisis Pt. 1” set to launch early next year. It's a happy, hazy, upbeat gem that inevitably lifts my mood every time I put it on. Which in turn tends to get me excited to lace up and run. So, yeah, for obvious reasons, this one is typically a daily pick. I also created a NYC Marathon playlist for those who need some last minute motivation, some distraction or (more than likely) both in the week before the race. Best of luck to all of those running! #turnitup Minute 6: Daily Inspiration Most dedicated runners have no shortage of endurance. If you love running, you’re going to log plenty of miles, and that leads to healthy stamina development. What a lot of us are lacking, especially as we age, is explosiveness. Who better to correct that weakness than @exsplosive_athlete on Instagram? The page is full of drills that can put some spring in your step, like the one we’re bringing to you today. It makes use of lateral box jumps, single jumps, and high knee drives to sharpen up those fast-twitch fibers. Building speed and explosiveness complete a virtuous circle with your endurance training – the faster you can run, the easier it is to log more miles at higher speeds. Consider the moves below if you want to build speed and mechanical efficiency. Click here to watch.

OCT 25, 2023 Minute 1: Could shockwave therapy fix your running injury? Ozempic was originally developed as a drug to treat diabetes but is now mitigating the obesity crisis in America. In a similar vein, shockwave therapy was first used to break up kidney stones in middle-aged folks who ate a lot of cured meats, but is now deployed for repetitive stress injuries in elite endurance athletes. Over coffee in Boston earlier this week, we sat with two accomplished masters competitors, one of whom runs a top physical therapy and chiropractic center for treating runners. As both a patient and a healthcare provider, they sang the praises of extracorporeal shockwave therapy (ESWT) for running injuries. A good overview of the treatment is here: “How shockwave therapy helps heal sports and overuse injuries.” The concept is similar to using a Theragun, but the vibrating head produces acoustic pressure waves that can penetrate tissue up to 6 cm, reaching deeper than human massage or at-home percussive therapy devices. ESWT has had remarkable success with difficult running injuries like plantar fasciitis, achilles tendonitis, shin splints and runner’s knee. The concept is that these shockwaves produce micro trauma in tissue, stimulating blood flow and healing. As you can see from the list of treatable injuries above, it is particularly useful in treating tendons, which have inherently low blood flow. The good news is that most patients see long-term results after only 3-5 treatments, which take about 15 minutes or less per session. The bad news is that most insurance policies don’t cover the treatment and a package can run more than $500. For more detail, check out this overview: “Shockwave Therapy.” #ShockingResults Minute 2: Why do athletes hit a plateau? The initial gains you make as an athlete are like the first half mile of a mountain hike – pretty easy going before the trail steepens and your pace slows. Generally speaking, the fitter you become, the more effort it takes to improve. This phenomenon of diminishing returns in exercise is well documented, but Outside magazine says there are still some mysteries surrounding: “The Physiology of Training Plateaus.” According to a recent review paper from the University of Mississippi, there are four potential causes of the slowdown in progress. First, as people become more trained, their muscle cells may become less responsive to growth signals. Second, evidence suggests it becomes increasingly difficult to ingest and break down adequate amounts of muscle protein. Third, there might be a fundamental limit on how large muscle cells can grow in relation to their nuclei. Lastly, anabolic resistance increases with age, reducing the response to muscle-building triggers. Whatever the cause, if you’re looking for a way to break through training barriers, consider these: “6 Ways to Bust out of a Running Plateau.” Running with a friend can be an easy way to add some intensity and enjoyment back into your runs. You can push each other to run faster with healthy competition, or chat and share encouragement to keep your runs fun. Adding cross training or strength training days can mix things up for the better as well. For ideas, check out: “9 Best Cross Training Workouts: Complete Guide for Runners.” #CrossingPlateaus Minute 3: Should you ditch your plastic cutting board? Plastic cutting boards may have found themselves on the chopping block. For a long time, scientists recommended plastic cutting boards because they appeared easier to clean, reducing bacteria in the kitchen. However, new research is calling that into question, as we learned in a recent video from @olivercareco. They say that using a plastic cutting board can cause microplastics and bacteria to enter your food. To investigate these claims, let’s look at: “Which Type of Cutting Board Is More Sanitary: Plastic or Wood?” or this review from Consumer Reports: “Should You Use a Wood or Plastic Cutting Board?” The evidence bodes well for wooden cutting boards, especially those made from hardwood like maple. They can actually absorb fluid which would otherwise pool atop plastic boards for extended periods of time, providing bacteria with an environment in which to feed and grow. Furthermore, a study entitled: “Cutting Boards: An Overlooked Source of Microplastics in Human Food?” identified “plastic chopping boards as a substantial source of microplastics in human food.” Regardless of your cutting board’s material, experts recommend having multiple boards for different types of food. While we’re on the topic of microplastics, let’s talk about disposable water bottles. It’s often been stated that disposable plastic water bottles pose a risk of contamination, especially after being left in the heat, but experts debunk that one: “It’s safe to drink water out of plastic bottles without a risk of cancer.” #MakingTheCut Minute 4: Don’t forget to get sunlight this winter We’re long past the summer solstice, and unfortunately, that means shorter days, longer nights, and an increased risk of things like Seasonal Affective Disorder. You’ve got to be especially careful if you live up north, because “Living Above the 37th Parallel Likely Leads to Vitamin D Deficiency During Colder Months.” Some of the larger cities impacted in the U.S include Seattle, Chicago, New York, St. Louis, Salt Lake City, and Boston. Not only does the sun shine less during the fall and winter, but cold temperatures also force us to bundle up and cover our skin. That deprives us of vitamin D by limiting sun exposure, putting us at risk for a number of health issues. Bone weakness, fatigue, and loss of appetite are just some of the “9 vitamin D deficiency symptoms (and 10 high vitamin D foods).” Be sure to get plenty of fatty fish, egg yolks, and orange juice in your diet as the cold months progress. Some folks have found success by using “SAD lamps: 5 of the best.” SAD lamps have long been recommended as a way to help regulate your circadian rhythm and reduce symptoms of depression. However, they can’t actually cause you to produce much vitamin D, according to “Do Sad Lamps Work for Seasonal Affective Disorder?” since they don’t emit UVB rays. #SADToGlad Minute 5: Quick Intervals We’re always looking for ways to mix things up in our workouts, and it doesn’t get much more unpredictable than rolling the dice. We don’t mean that as a figure of speech, because some runners have literally incorporated chance into their workout routines to keep things exciting and challenging. To see for yourself, “Try this “dice” workout to change up your interval sessions.” Most of us don’t plan many beach days in the fall, but according to some runners, that’s a missed opportunity. Beach running offers a lot of benefits, from increasing stabilizer muscles to lowering impact forces, so why should that stop when the weather cools down? If you want to keep the fun times rolling, read: “Why You Should Bring Your Fall Workouts to the Beach.” Cycling is one of the most popular methods of cross training among runners, and for good reason. It can improve cardiovascular health and build lower body strength and endurance, all while reducing the risk of overuse injuries that plague some runners’ experience. Since cycling generally causes less gastrointestinal distress compared to running, athletes can take advantage of mid-ride fueling to extend their performances. To learn how to master the meal on the go, check out “What To Eat & Drink During A Long Distance Bike Ride.” Minute 6: Daily Inspiration Five years ago a Runner’s World video went viral, when amateurs at the Chicago Marathon Expo tried this foolhardy challenge: “Runners Attempt Eliud Kipchoge’s World Record Marathon Pace.” Many good athletes went “splat” when they tried to run at 13 MPH for more than a few moments. (Kipchoge keeps that pace for 2 hours.) The video does a good job of showing what WR pace looks like, but what about mere mortals trying to break 4 hours? Finally we have a good video that shows what various marathon paces look like to a bystander. Thanks to @thebuffnurse, here’s an entertaining overview for those not considered the GOAT. Click here to watch.

SEP 29, 2023 Minute 1: Grunt your way to a better workout When you hear a Karate newbie shouting “hi-ya!” with every punch or an amateur tennis player grunting with each groundstroke, you are forgiven if you roll your eyes. That’s been our reaction for years – at least until we learned last week that bringing out your inner bear can actually improve athletic performance: “Can Grunting Give You a Better Workout?” One study found that grunting increased female tennis players’ grip strength by 25%, and that was enough to convince the author of this article to give it a try in her gym workouts. It started off feeling a little forced, but 20 minutes into the workout, she realized it was her natural inclination to grunt during exertion. Not only can grunting improve your power, but it can also help you find a rhythm for your breathing, release tension, and even distract an opponent. Those are some of the “9 Reasons why Tennis Players grunt.” Some players use grunting to gain a psychological advantage. For instance, grunting heavily while lightly tapping the ball over the net can confuse your opponent, making your shots harder to predict. Weightlifters can use grunting to their advantage as well, and some experts recommended the Valsalva technique to maximize your potential. To learn more about this breath control method, take a look at: “Does Grunting in the Gym Actually Make You Stronger?” #ToPutItGruntly Minute 2: Here’s why you shouldn’t skip your warmup Don’t expect to go on a hot-streak without a proper warmup. When you’re in a crunch for time or low on energy, warmups and cooldowns are among the first things too many runners triage. That’s unfortunate, because the benefits of warming up are undeniable, according to: “Do You Really Need To Warm Up Before A Run? The Science Is Surprisingly Clear.” First of all, warmups literally raise the temperature of your muscles, which increases your metabolic processes and allows for faster, stronger contraction. Warmups also deliver fresh blood and oxygen to your muscles, giving them the resources needed to perform at your best. Lastly, warmups can prime your nervous system, activating the pathways between your brain and muscles to enhance your coordination and explosiveness. Ideally, a warmup should involve two phases, which you can read about in this analysis from Training Peaks: “Why Effective Warm-Ups Are Important Before Training and Racing.” Ideally, the first step is 10-20 minutes of light cardio to promote blood flow. Once you’ve gotten the ball rolling, engage in a short period of explosive movements; think plyometrics and dynamic stretches to engage the nervous system warmup we spoke about earlier. What about static stretching? To hear a discussion on that, read: “Should you stretch before running?” The short answer is, unless you’re in dire need of increasing flexibility or range of motion, static stretches don’t offer a ton of benefits for endurance athletes immediately prior to a run. #OnFire Minute 3: Can these supplements help with joint pain? Many of us who have struggled with joint pain wonder whether there will ever be a safe and truly effective remedy for lasting relief. In recent years, joint pain supplements have hit the shelves promising to do just that, but do they really work? Part of the answer is in this new piece: “We've tested the best supplements for joints to help ease pain and reduce stiffness.” Some common ingredients among the most effective products include vitamin D, collagen, and glucosamine. If you’re not familiar with the latter, check out: “Do glucosamine and chondroitin supplements actually work for arthritis?” The article cites one study that found that glucosamine was no better than a placebo for reducing joint pain. Further research, however, disputes that report, with some doctors saying it's a worthwhile option to consider, especially if you’re unable to take NSAIDs. For more on that sanguine viewpoint, take a look at: “Glucosamine and Chondroitin for Osteoarthritis Pain.” While we’re on the topic of reducing soreness, we should note that no supplement is a replacement for a proper, balanced diet when it comes to recovery, and that’s why you should know: “How to Fuel Your Strength Workouts: Triathlon Edition.” The key is getting an adequate supply of protein and carbs, and the article has lots of info about when you should consume both to maximize your recovery potential and minimize your lingering aches #WhatsUpWithJointSups Minute 4: Supershoes Analysis: Why modern marathon racing shoes should be legal and celebrated As soon as we heard that the women’s marathon record was shattered last week in Berlin – thanks in some measure to a new pair of $500 Adidas Adizero Adios Pro Evo 1 supershoes – we reached out to Brian Metzler to see what was afoot. Brian responded quickly with some details on this new Adidas wunderschuh and then penned a terrific essay about the ethics of shoes that provide a measurable advantage to athletes. Most of the supershoe focus has been on their embedded carbon plates, however Brian points out that innovations in foam and shoe shape have had just as big an impact. A few highlights of Brian’s essay are below, but for his full take, check it out on our website. There’s been a lot of chatter this week about Tigst Assefa’s new women’s world record in the marathon of 2:11:53 that she set on September 24 in Berlin. It was an amazing run to be sure, as she chopped more than 2 minutes off the previous record and won the race by nearly six minutes. Plus, she did it by running negative splits, running the first half in a blazing fast 66:20 (already well ahead of world record paces) and then coming home even faster in 65:33 for the second half. But the biggest focus this week has been on her shoes. She was wearing the much-ballyhooed Adizero Adios Pro Evo 1 racing shoes that the German footwear maker announced only a week before the race. It’s the brand’s next-gen marathon racing supershoe that is not only considerably lighter than every other shoe in that category (with a spec weight of just 4.8 ounces!), but it also has a different shape that helps create a hyper-responsive, energy-returning gait cycle. Did the shoes help her break the world record? Yes, absolutely they did. Without the advanced technology of that shoe – a new formulation of Lightstrike Pro foam, a curvy carbon-fiber plate and, perhaps most importantly, a revamped geometry with a first-of-its-kind forefoot rocker, placed at 60 percent of the length of the shoe – there’s no way she would have run as fast as she did. Should those types of shoes be banned? Absolutely not! But there are some caveats. My take has always been that the shoes should be legal based on three separate criteria. First, the shoes need to be vetted by World Athletics and posted on its approved list before anyone runs in them. Second, to ensure a level and fair playing field at every race, the shoes need to be readily available to everyone and not proprietary to a singular brand that’s making them only for their sponsored athletes. (Whether runners choose to wear a model made by the brand that sponsors them or another brand’s shoes is up to them.) And third – most importantly – the shoes cannot provide additional energy to a runner’s stride. If each of those criteria are met, then these supershoes should be legal and celebrated as the technological advancement of sporting equipment that can benefit both elite runners and age-groupers like you and me. From a pure footwear point of view, Aseffa’s Adidas Adizero Adios Pro Evo 1 racing shoes have taken marathon running to the next level. For Brian’s full analysis of the Adizero Adios Pro Evo 1 and its competitors, check it out here. #RecordProFits Minute 5: Quick Intervals Our friend Rebecca Trachsel, publisher of the popular blog, Running With Music, is back this week with another recommendation for your playlist. This HS XC coach has legs built for speed and an ear for running tunes. Here’s her latest pick: Today's song is MØ's newly released version of The Raveonettes' 2002 classic, “Attack of the Ghost Riders.” I love The Raveonettes and have been listening to their old school, alt-rock music for many years. But this recent twist on what was already a killer tune is borderline jaw-dropping. I also happen to love MØ and have a plethora of her songs on my various running playlists. This particular collaboration is off their most recent album ‘The Raveonettes presents: Rip It Off’ which is a celebration of their original album "Whip It On" released 20 years ago, on which they invite friends to join them for covers of their songs. The entire album is worth your time but "Attack" got my blood pumping and had me picking up my pace without even realizing it. Check it out here. #turnitup About 1 in 5 Americans have been diagnosed with depression at some point in their lives, and we’d love to see that number come down. Some promising prescriptions are included in this new piece: “Study Identifies 7 Ways to Cut Depression Risk in Half.” Included on the list are routines that are near and dear to almost all of our readers: quality sleep, social connections, and regular exercise. There’s nothing wrong with just going out and running when you feel like it, how you feel like it. However, if you want to get serious results, you’ll need to modify your approach as you progress. Using periodization to meet your body’s adapting needs can make a big difference, and if you want to learn how, check out: “Building a Training Plan to Optimize Adaptations.” Novice runners will want to work through progression of first running more days per week and then adding more volume per day. Advanced runners training for an upcoming race need more specificity to meet the demands of a particular event. We’ve spoken before about the Norwegian Method for training, as in Minute 1 of this issue. There’s a lot more we can learn from our Norwegian friends, however, starting with the concept of friluftsliv. That roughly translates to “free-air life,” and it represents the spiritual connection to nature that’s embedded in Norwegian culture. Adopting a friluftsliv-inspired mindset in your own life can improve your wellness and happiness, so check out “The Norwegian secret: how friluftsliv boosts health and happiness.” Minute 6: Daily Inspiration What’s the best part of running a marathon? Flexing on all your friends, family members and co-workers, of course. We joke, but chances are we’ve all known someone (or been someone) who can’t resist bringing up the topic of running a marathon at every opportunity. It’s hard work after all, and when you commit so much time and energy toward one goal, it understandably starts to take over your life. @walksauce42_ hit the nail on the head in his latest parody video, spouting off just about every running cliche you can think of in his short but hilarious video. Click the link below to check it out.

By Brian Metzler OK, I’ll say it: We’re living in the gilded age of running. As both a sport and a recreational activity, running has never been better. There are more people running, a more diverse population of runners, faster race times and, of course, much better running shoes than ever before. As 2023 comes to a close, there might be plenty of reasons to be discouraged – the U.S. economy, American politics and several international conflicts to name a few – but running isn’t one of them. The post-pandemic era has seen unprecedented growth in running, not only from the rejuvenation of lapsed runners, but also from a huge influx of new runners who have fully immersed themselves in half marathons, marathons and trail races for the first time. As much as Millennials and Gen Zers probably hate to admit they’re following in the recreational running footsteps of Baby Boomers and Gen Xers, it’s definitely happening – even if they like to claim they’re inventing it for the first time. The first step for any fledgling or returning runner begins with the shoes. While carbon-plated racing shoes have changed the game from a performance point of view, I would argue there’s a more significant evolution afoot in training shoes. Cushy, hyper-responsive foams have been a key element of daily trainers for a few years, but there’s an even more significant evolution in training shoes with near-maximally-cushioned everyday trainers that are lighter, more comfortable and more lively than ever before. Take for example the latest edition of the New Balance Fresh Foam X 1080v13. It’s gone through various iterations over the past few years, but the new version – which officially hit running stores last week – is by far the best one yet. It has a new formulation of the Fresh Foam X midsole foam, new geometry (higher stack heights but a lower heel-toe drop) and a more versatile vibe. Following the lead of shoes like the ASICS Gel-Nimbus 25, Nike InfinityRN 4 and Saucony Triumph 21, the Fresh Foam X 1080v13 proves that thickly cushioned shoes can be both extremely comfortable, durable and reliable while also offering a little bit of zesty energy return. What’s New: The 13th edition of the 1080 has been completely overhauled. It incorporates a new Fresh Foam X midsole foam with increased cushioning and stack heights. It’s considerably softer and lighter than the previous version of the shoe, and it also has improved forefoot stiffness, a new engineered stretch-knit upper that improves fit and comfort and an enhanced rocker geometry to enhance transitions between strides. It’s not quite a fully max-cushioned shoe, but that also means it’s slightly more agile and versatile. Fit/Feel/Ride: The New Balance Fresh Foam X 1080v13 fits true to size with a medium-volume interior with ample room in the toe box. The improved mesh upper replaces the sloppy knit upper from the previous version of the shoe and has done a much better job at locking down my feet comfortably and securely. With plenty of padding on the tongue and heel collar, there’s a soft, plush step-in sensation. But what’s most compelling about the new 1080 is the ride. The reformulated Fresh Foam X midsole, increased stack heights (+4mm under the heel and +6mm under the forefoot) and reduced heel-toe drop (now 6mm instead of 8mm) have given the New Balance Fresh Foam X 1080v13 greater training pace versatility. It’s still best as a slow- to moderate-paced cruising shoe, but it’s much more lively than the two previous versions. Why It’s Great: The Fresh Foam X 1080 v13 is great because it serves up a soft, buttery ride. It does a great job at combining shock-absorbing cushioning and smooth heel-toe transitions in every stride. The Fresh Foam X midsole is not super responsive, but it’s not mushy either. It feels juicy and lively, not flat and uninspiring. The lighter weight, softer sensation, modest rebound and more distinct rocker shape are definitely trending in the right direction. I loved this shoe for long runs and recovery runs at slow to medium paces, but I also appreciated the tiny bit of energetic buzz that I felt on those types of runs. I didn’t find it ideal for tempo runs, but I did find that it easily transitioned to slightly quicker paces on my longer runs. New Balance Fresh Foam X 1080 v13 Specifications Weights: 7.3 ounces. (women’s size 8), 9.2 ounces (men’s size 9) Heel-Toe Offset: 6mm (38mm in the heel, 32mm in the forefoot) Why You’ll Love it: I have mostly loved it because it’s so comfortable. The interior has a premium feel, both at the initial step-in/lace-up moments and also deep into the latter miles of a run. The improved upper has greatly enhanced the fit, providing a snug, secure sensation that allows for a more nimble feeling and better proprioceptive feel for the ground. It’s a great update and a much better running shoe than it was previously, but it’s also one of the most comfortable high-cushioned trainers available at stores this fall. It could be an ideal shoe for new or novice runners running low-mileage volume or a runner who’s training for a half marathon or marathon and wants a comfy cruiser in their quiver for those days that it’s hard to get inspired to get out the door and run. Pro: New Balance is the footwear and apparel sponsor of the New York City Marathon on Nov. 5, so naturally there are a couple of unique NYC color motifs of the 1080v13. While aesthetics obviously have nothing to do with performance, I have to admit I love the lime green NYC version. From a sales point of view, the miniature Statue of Liberty icon and “TCS New York City Marathon” called out on the upper and sockliner might be appealing to some of those running the marathon. Con: The Fresh Foam 1080v13 is a great shoe, but it’s still not as light as I’d like it to be. While it’s much lighter than last year, it’s still probably half an ounce heavier than it could be. It might be difficult to get this shoe that much lighter without making sacrifices or more changes, but it would certainly make it a more of a versatile, do-everything trainer that could tackle up-tempo workouts.

OCT 20, 2023 Minute 1: Is cereal a healthy breakfast? According to some nutritionists and moms, what you put in your breakfast bowl can be almost as evil as a serial killer. Nonetheless, more than 283 million Americans ate cold cereal for breakfast last year, and most of their selections were suboptimal. You can see why in: “What Happens to Your Body When You Eat Cereal Every Day.” Not all cereals are the same, but generally speaking, they’ve got low nutritional density and a lot of sugar. That results in short-lasting energy, and increases your risk of vitamin deficiency. It doesn’t have to be that way, though, if you go with one of “The 14 Healthiest Cereals You Can Eat.” Look for options that contain oats, whole grains, and some types of granola if you want additional nutrients and fiber in your bowl. If reducing not just sugar, but also carbs is your goal, consider: “Keto Cereal: The Best Keto Cereal Brands in 2023 (Ranked).” Many of these cereals are high in protein, which is the most filling macronutrient and an essential building block for athletes trying to build muscle. It’s worth noting that alongside bread, oats and fruit, cereal is often the breakfast of choice for none other than the GOAT: “Eliud Kipchoge’s simple, yet effective, diet.” If you’re looking for ideas to get away from cereal entirely, check out: “The perfect pre-running breakfast to keep you fuelled.” #CerealNumbers Minute 2: Marathon lead-up workouts Chocolate and peanut butter – yeah, they go well together. Spearmint gum and a rich California Cabernet – not so much. Until we read this new story from Canadian Running, we would have said that combining a track workout and a long run has more in common with the gum and grapes example than a wonderful confection: “Two long-run workouts you’ve probably never tried.” Some coaches recommend a hard distance workout a month out from marathon or half marathon race day, like the one described in workout number 2, known as the Pre-Race Challenger. This one can help you test your pacing and goal effort for race day. After a warm up, run 2 x 20-minute intervals at a slow running pace, with 5 minutes of easy recovery between efforts. Then, repeat that structure, raising the interval speed to between marathon and half-marathon pace. Finally, finish with 5 x 2-minute intervals at 10K pace with 2-minute recovery between each rep. For more ideas along these lines, check out: “Short for time? Combine your tempo and your long run.” #TwoGreatPacesThatGoGreatTogether Minute 3: Is the snooze button healthy after all? If you love the snooze button on your clock or phone, you may feel a little guilty about not going full carpe diem the first time the alarm sounds. Historically, researchers have told us this is one of the worst ways to rise and shine if your aim is to be productive, but some new data is calling that conclusion into question according to the NYT: “You Snooze, You … Win?” A study done in Sweden surveyed 1,700 individuals, and then tested 31 individuals in a sleep lab to measure cognitive performance. On some days, participants were allowed to hit the snooze button up to three times for an extra 30 minutes of rest. Other days, they had to get up right away. Each day, they were given a number of cognitive tests first thing in the morning, and participants who snoozed performed slightly better overall. They suspect that for some folks, being in a state of “half-waking” for a few minutes can ease the transition from sleep to wakefulness. Speaking of sleep, we are excited about a new sponsor, Better Help, in part because they explain how therapy can address a bedtime problem we encounter way too often as a small business owner: “What Causes Racing Thoughts, And How Can I Control Them?” (By “racing,” unfortunately they don’t mean running a 10K.) For more info on what Better Help offers, check them out here. #GoodSnooze Minute 4: Shoe Review: New Balance Fresh Foam X 1080 v13 ($165) If the running industry were a stock, Brian Metzler would be taking out a second mortgage to load up on more shares. In his latest shoe review, Brian points out that we are in a gilded age for our sport, with participation rebounding and the best selection of shoes we’ve ever seen. (And not just the new supershoes.) According to RunSignUp, the top registration engine for U.S. running races, race participation grew 5.8% in the first half of this year compared to 2023. We are almost back to pre-Covid levels, with strength among younger runners, which Brian views as an important vital sign in the health of the industry. After kicking off his review with some terrific insights into running overall, he provides an enthusiastic endorsement of the New Balance Fresh Foam X 1080v13. We always wonder how much really changes once we get to versions 10 and beyond of a particular shoe, but Brian says that v13 is a lucky number in terms of performance. A few highlights of his review of the New Balance Fresh Foam X 1080v13 are below, but for his full take, check it out on our website. The latest edition of the New Balance Fresh Foam X 1080v13, which officially hit running stores last week, is by far the best one yet. It has a new formulation of the Fresh Foam X midsole foam, new geometry (higher stack heights but a lower heel-toe drop) and a more versatile vibe. Following the lead of shoes like the ASICS Gel-Nimbus 25, Nike InfinityRN 4 and Saucony Triumph 21, the Fresh Foam X 1080v13 proves that thickly cushioned shoes can be both extremely comfortable, durable and reliable while also offering a little bit of zesty energy return. What’s New: The 13th edition of the 1080 has been completely overhauled. It incorporates a new Fresh Foam X midsole foam with increased cushioning and stack heights. It’s considerably softer and lighter than the previous version of the shoe, and it also has improved forefoot stiffness, a new engineered stretch-knit upper that improves fit and comfort and an enhanced rocker geometry to enhance transitions between strides. It’s not quite a fully max-cushioned shoe, but that also means it’s slightly more agile and versatile. Why It’s Great: The Fresh Foam X 1080 v13 is great because it serves up a soft, buttery ride. It does a great job at combining shock-absorbing cushioning and smooth heel-toe transitions in every stride. The Fresh Foam X midsole is not super responsive, but it’s not mushy either. It feels juicy and lively, not flat and uninspiring. The lighter weight, softer sensation, modest rebound and more distinct rocker shape are definitely trending in the right direction. I loved this shoe for long runs and recovery runs at slow to medium paces, but I also appreciated the tiny bit of energetic buzz that I felt on those types of runs. I didn’t find it ideal for tempo runs, but I did find that it easily transitioned to slightly quicker paces on my longer runs. For Brian’s full analysis of the New Balance Fresh Foam X 1080v13, check it out here. #Lucky13 Minute 5: Quick Intervals For some folks, getting a vaccine is a walk in the park. For others, the side effects can be quite bothersome, leaving you exhausted or nauseous. If you’re looking to get a Covid booster shot this season but don’t want to lose a day, Novavax could be your best shot. To see how it differs from the mRNA vaccines previously available, read “Is the Novavax COVID Vaccine Actually ‘Better’?” When it comes to longevity as an athlete, it’s hard to find a greater success story than Ser-Od Bat-Ochir. Nicknamed “Ziggy,” the 42-year-old Mongolian distance runner has participated in an incredible five Olympic Games already, and he’s optimistic about qualifying for his sixth. If you want to see how he’s pulled it off, take a look at: “Life Lessons From an Ageless Mongolian Marathoner.” The bright lights of New York attract a lot of bold-faced names every day, and marathon Sunday is no exception. The NYC Marathon has always been home to a star-studded field of competitors, whether it's renowned athletes trying their hand at a new sport, or celebrities challenging themselves to cover new ground. To see who’s expected this year, read: “What celebs will be running in the 2023 NYC Marathon? Check out the list of names.” As Bostonians, we were excited to see one retired Bruin on the list. Our fast friend and running music DJ, Rebecca Trachsel, is back this week with a new featured song recommendation along with a couple of custom playlists. This week's song is “BLOOM” by ill peach. You can find it on Spotify here and Apple Music here. The NYC-based duo is composed of Pat Morrissey and Jess Corazza. Both were already working together as professional songwriters for other artists such as Icona Pop, SZA & Weezer. Then finally, and to our good fortune, someone suggested they take their self-described "weird" music and start their own project. And thus "ill peach" was born. “Bloom” is on their recently released EP, “COLLIDING.” Pop, punk, alternative, sweet, salty – all of it. Please and thank you. In my humble opinion, every song is worth your time. Run, dance, do what you do. They all work. For all of it. You can also check out the mini playlist Rebecca pulled together for the recent Chicago Marathon here as well as a custom playlist she did for SMM readers here. #turnitup Minute 6: Daily Inspiration When she won the 1996 Boston Marathon, Uta Pippig fought not only the Newton Hills, but also some challenging incontinence issues that left spectators saying: “Oooh, here comes Uta! … Oooh, no.” Sometimes, nature calls in the middle of a training run when you may have more time than Uta did in 1996, but still no private place to do your business. We’ve all been there. In a recent video, @laurentglaze filmed her husband @amglaze's close encounter, calling it a “code brown” situation, and we think that’s pretty spot on. You’d be wise to follow these “10 Tips To Avoid Unplanned Bathroom Breaks On Your Next Race,” but even with the best planning, emergencies will come up. If that’s the case, we sure hope you’re lucky like Andrew was and can find yourself a construction site port-a-potty.

OCT 18, 2023 Minute 1: Does your gait need a checkup? Short of explaining how to find true love or (better yet) giving out the winning Megabucks number in advance, our readers’ favorite content on Six Minute Mile is advice on running form. Many runners use their GPS watches, WHOOPS and fitness trackers religiously, but fail to leverage gait analysis technology that has made big strides in the past decade. This new story provides a good overview: “Do You Need a Running Gait Analysis?” One rule of thumb to consider is that gait analysis is most essential for those with an existing problem. If your running is causing you pain, sensors can help identify where your body is overloaded so you know how to modify your form. It’s important to remember there’s no one-size-fits-all remedy for proper running form, and each person’s ideal will differ depending on your fitness level, body type, and other factors. If you’ve decided you want to analyze your gait, these “15 Running Sensors” can help. After testing 15 of the most popular sensors, this author determined that Stryd, Running Dynamics, RunScribe, and MilestonePod are their top products on the market. For another look at the pros and cons of various sensors, take a look at: “The best running pods and sensors to measure your cadence and running skills.” #MakingSense Minute 2: How to build mental resilience If we ask you not to think about a pink fire truck in the next five seconds, only the Zen masters and amnesiacs among our readers can avoid that thought. Sadly, the same is often true of negative thoughts on the starting line about our fitness, preparation and likely results. It doesn’t have to be that way. As runners, we spend a lot of time thinking about how to develop physically, but we can also train for mental fortitude. They go hand in hand, after all, and a strong mind will allow you to unlock the full potential of your body. One of the most effective ways to boost mood and energy is to reduce negative thoughts, according to these: “5 Tips to Help You Build Resilience, According to a Psychologist.” By focusing on positive thoughts and reframing negative ones in a more optimistic light, you’ll better equip yourself to take on internal or external challenges. One of our newest sponsors, BetterHelp, offers some specific advice in this blog post: “Understanding Thought Stopping Therapy For Mental Wellness.” Successful techniques include consciously replacing a negative thought with a positive one. This can also take the form of visualization, in which you picture a calming or happy scene from your life. “Thought stopping is not about ignoring or suppressing thoughts entirely but learning to better manage them,” BetterHelp explains. “With thought stopping, we can balance our thoughts by redirecting our attention to more productive ideas.” Some therapists recommend the concept of a worry circle, in which you draw a small circle around the worries you can control, and a larger circle around it of things you can’t. Before a race, for example, sticking to your pacing plan would be in the small circle, while the long run you missed because of injury would be in the larger circle. Athletic competitions can be a lot more stressful than life’s ordinary challenges, which is why athletes have to develop skills to manage negativity: “How Do Top Athletes Manage Negative Thoughts?” #AreYouPositive? Minute 3: You wouldn’t expect these benefits of strength training for runners Strength training builds strength. (Thanks, Captain Obvious.) And while most runners have a vague sense that they should supplement their work on the roads with work in the weightroom, many are not sure what to prioritize. This story from Canadian Running has some answers: “4 unexpected benefits of strength training for runners.” Since compound lifts like the squat require large ranges of motion, the lift can actually improve your mobility and strength at the same time. Done correctly, weightlifting can be a form of dynamic stretching with added resistance. Strength training can also improve neuromuscular performance, increasing the amount of power and explosiveness a runner generates. That’s good news for athletes looking to finish with a bang, and by pairing it with these “7 Tips to Develop Your Kick,” you can cross the finish line faster than ever. Lifting weights can also develop your balance and coordination, especially moves that engage your core muscles like the military press. For more info on that, check out: “What Muscles Does The Military Press Work?” Since the military press is performed in a standing position, your body needs to work to keep itself upright and stable. That translates to a stronger ability to maintain proper running form. Of course, the military press also works your arms, shoulders, and chest, which can be helpful when you need to generate a bit more power by pumping your arms as you sprint. #PowerUp Minute 4: Fight flu season with these foods As much as we love fall, we sure could do without the increased risk of transmitting the flu. That’s especially the case after learning about “long flu” symptoms that we mentioned in Minute 5 of last week’s issue. Apart from getting a flu shot, is there anything that can be done to bolster your immunity? Some nutritionists think diet is the solution, and they recommend these: “10 Best Foods To Boost Your Immunity.” Topping the list are berries, which have some of the highest concentration of antioxidants and vitamin C of any food group. Some dieticians recommend “eating the rainbow,” since a variety of bright colors on your plate is an effective way to ensure you’re getting a variety of polyphenols and anthocyanins to support immune function. It turns out that garlic can repel the flu just as well as it can fight off vampires. We’ll be sure to keep our pantries stocked this October so we can reap the benefits of the “5 Ways Garlic Boosts Immunity.” Research suggests that consuming garlic can boost the number of T-cells in your bloodstream. Garlic can also help your body absorb zinc, which can aid immune function as well. Try pairing zinc-rich whole grain bread with a “Garlic Infused Olive Oil” for the 1-2 combo that will give your flu a first round knockout! #KissMeI’veGotLotsOfZinc Minute 5: Quick Intervals We’re suckers for quickie fitness tests. Like who knew that: “Lack of hand grip strength may indicate premature aging?” Now we’ve found a mobility check that can reveal all sorts of issues: the yoga squat. For some folks, this position will feel like home. For others, you may experience heel lift, spine rounding, or other breakdowns in form. That’s okay, because the way in which your form is compromised will let you know what areas you need to work on, and you can see the details in: “Can’t Do a Yoga Squat? Here’s What Your Body’s Trying to Tell You.” Nothing will stress a runner out quite like a stress fracture. They can be hard to see coming, but once they’ve occurred, you sure won’t miss it. If you want to learn the warning signs before it’s too late, you can read: “Running Stress Fracture Types, Causes, and Treatments.” In Minute 1 of this issue, we looked at the growing trend of precision nutrition. By using tests and analysis to uncover your nutritional deficiencies, you can cater your diet and supplement intake to consume exactly what you need. Some of these nutrition screening services even offer a companion app to help reach your daily goals, but there’s concern that they encourage obsessive behaviors when it comes to eating. To learn about the potential downsides of precision nutrition, read: “Personalized Nutrition Programs Are Making People Feel Weird About Food.” Minute 6: Daily Inspiration If you’ve ever attended a cross country meet, the odds are you’ve seen an overenthusiastic parent in action. Stressing, cheering, whooping it up, offering unsolicited advice. Heck, you may have been the one making your teenager cringe. Whatever your connection to XC is – or any youth sport – we bet the recent video from @lauramcgreen will hit home for our readers. She hits the nail on the head on what it’s like to be an XC parent, and the video is as accurate as it is funny. Watch the clip below to see if you can relate.

By Brian Metzler Most marathoners will agree that the emergence of shoes with energetic midsole foams and carbon-fiber propulsion plates have been a triumphant innovation in running. That new “supershoe” design paradigm has proven, both in laboratories and on race courses, to return a high percentage of the energy a runner puts into a stride and, as a result, have allowed athletes to run more efficiently and race faster than ever before. Nike was the first brand to commercialize the concept in 2017, and since then every brand has developed its own versions. Supershoes have led to several world records in the marathon, including the new women’s mark of 2:11:53 set by Ethiopia’s Tigst Assefa wearing Adizero Adios Pro Evo 1 shoes on September 23 in Berlin and the new men’s mark of 2:00:35 set by Kenya’s Kelvin Kiptum wearing a pair of Nike Alphafly 3 prototypes (pictured above) on October 8 in Chicago. But one of the big questions being asked with more regularity is whether or not those shoes make runners more susceptible to injuries. To date, no substantive academic research has been done on biomechanical impacts of carbon-fiber shoe technology on a runner’s gait as it relates to injuries. But elite athletes and recreational runners alike, as well as some coaches and medical professionals close to the sport, have become increasingly concerned about the correlation between those types of shoes and running injuries. We have seen anecdotal evidence of foot pain, Achilles tension and sprained ankles associated with the use of supershoes. Back in February, Sports Medicine published a scientific opinion piece that opened a dialogue about the possibility that runners might be susceptible to foot injuries from running in shoes with carbon-fiber propulsion plates. In the report, led by Adam Tenforde, M.D., a Boston-based physician at Mass General Brigham’s Sports Medicine program and medical director of the Spaulding National Running Center, researchers studied the cases of five athletes who had been diagnosed with stress injuries to the navicular bone – a bone at the medial side of the highest point of a runner’s arch – to determine if there might be a biomechanical plausibility tied to the novel stresses related to shoes with carbon-fiber plates. Tenforde, working with peers at the Sports Medicine Department of the Palo Alto Medical Foundation in Palo Alto, California, and the Institute of Interdisciplinary Exercise Science and Sports Medicine in Hamburg, Germany, made clinical observations of three teenage middle-distance track runners in Europe and two athletes in their late 30s who competed in running races and triathlons in North America. They determined that three of the athletes developed foot pain after little or no adaptation to the racing shoes, but two of the athletes reported chronic pain after extensive training time in carbon-plated shoes. While the report was essentially based on a series of singular case presentations – there was no control group and no testing specific protocol for each of the athletes – Tenforde says he believes it can be a valuable first step for runners, the running shoe industry and the medical community to understand the altered biomechanical demands of running in shoes with carbon-fiber plates. “It was important for us to at least document our observations and to at least validate the greater running community for those that are observing these kinds of changes in how they're feeling when they incorporate this footwear,” Tenforde says. “And of course there's a great appetite in the running community to understand how to choose the right shoes – identifying the shoes that will allow individuals to run at faster speeds, to perform at a high level and to recover optimally.” Tenforde believes the published work can help to increase cautionary awareness in the running community about the need for a slow and gradual transition to shoes with carbon-fiber plates. He hopes it will serve as a catalyst for deep-dive research projects related to carbon-fiber plate technology and injuries, as well as being something footwear manufacturers could consider as they develop new shoe models. While there isn’t yet definitive research connecting carbon-fiber running shoes to injuries, what is commonly understood in both the running shoe industry and the medical community is that, generally speaking, runners move differently while running in carbon-plated shoes. That’s mostly because the curved rigid plate inside those shoes keeps a runner’s forefoot and toes from flexing while also stabilizing the ankle, according to a 2022 article in the Journal of International Exercise Science. That results in runners activating different muscle groups and exposing their feet and lower legs to different forces and load distributions than they’re used to when wearing traditional shoes that have foam midsoles, rubber outsoles but no plates. Shoes with carbon-fiber plates usually result in similar or even lower peak load forces, but the loading rates are considerably faster because of how a runner’s foot accelerates through the gait cycle as the plate levers forward as it reacts to the hyper-responsive midsole foam, says Jay Dicharry, a Bend, Oregon, physical therapist and running gait analyst who has studied running biomechanics as it relates to running shoes. A runner can adapt to those increased loading rates of carbon-plated shoes but it must happen gradually over time, he says – similar to how runners can gradually adapt to the higher peak load forces from minimalist shoes with lower heel-toe drops. Dicharry has first-hand knowledge of elite-level athletes who have sustained injuries that likely resulted from running in carbon-plated racing shoes without properly adapting, including two that missed the opportunity to run in the 2020 U.S. Olympic Trials. But, he points out that it doesn’t necessarily mean those injuries are directly related to the carbon-fiber plated shoes, he says, because there are numerous other factors that could be contributing to a runner’s specific injury circumstances. “The issue is real,” Dicharry says, “It's about how you absorb or lose energy in your tissues. And those shoes change the timing and the rate of loading of those tissues quite a lot. If you’re somebody who is on the cusp of (some kind of injury), is that enough to throw you over the edge? For sure. But I wouldn't say the shoes are causative, I'd say they're different. It gets into wording and not jumping to conclusions. But I think that those shoes, all of them together, are definitely putting a runner into a different environment.” Amol Saxena, a leading sports podiatrist in Palo Alto, California, told journalist Jonathan Beverly recently that the problem with the carbon-plated shoes is that your foot is individualized, and the carbon plates are not. “So if the shape or length of your metatarsals line up differently than where it has to bend, or your plantar fascia is less flexible, you can get stressed in those areas—that’s why people are breaking down. I’ve had people break or tear things just in one run in the shoes.” In other words, carbon-plated racing shoes put runners in less stable situations compared to their training shoes, Dicharry says, and that can put a runner’s feet, lower legs and knees into compromised positions as they roll through the gait cycle that makes it even harder to absorb those increased loading rates. And, given that the stride pattern of most runners tends to be somewhat unstable to very unstable to begin with, wearing carbon-fiber shoes too often without optimal adaptation can increase the likelihood for a variety of stress-related injuries. The bottom line is that runners should adapt gradually before deciding to do speed workouts, tempo runs and long runs in carbon-plated racing shoes, Dicharry says. But if you have poor running mechanics or unstable foot placements and start running in those shoes without adapting, it will greatly accentuate the problem. “If you’re a runner who doesn’t have good body control and you throw yourself in an environment that's even more unstable, you shouldn't expect good things to happen,” Dicharry says. “If you show up and you gradually adapt to a new environment and you’re able to be more stable in those shoes, you can do quite well. And obviously people do quite well, but, generally speaking, they need to take the time.” One of the other challenges of the new carbon-plated shoe design paradigm is that there’s also no universal understanding about how those shoes impact runners outside of the front of the pack. “I think what this creates is an opportunity for us, not just to think about the navicular bone stress injury, but to think about the general trends we might observe in running related injuries,” Tenforde says. “I don't want people to lose sight of the excitement of the sport. It's more what can we do from a sports medicine community to at least highlight concern for injury? What can we do then to transition people into these shoes in a more rational way? What can we do to come up with strategies around developing footwear that might allow individuals to get the training benefits without the injury risk, or to minimize the injury risk, or even to create, you know, kind of the whole possible, whole new footwear line, which could transition people into these shoes more safely.”

OCT 13, 2023 Minute 1: Stephanie Bruce catches heat for running while pregnant (Whaaaat?!?!) We’ve got all the respect in the world for distance runners, but compared to the stamina and endurance required of mothers, running a marathon can seem like a walk in the park. That’s why we find it odd when people make a big stink about women who continue to run and exercise during pregnancy. Despite getting approval from her doctor, elite distance runner Stephanie Bruce faced quite a bit of backlash for staying active through her pregnancy, and you can watch her story in this video created by the New York Times: “I Ran While Pregnant. The Internet Had Thoughts.” When speaking to her doctor, Staphanie was told: “You’ll know. Trust your body, it’ll know what to do.” For some runners, that means they can continue to run with intensity well into their pregnancy, like this remarkable woman: “Pregnant runner ran a mile in under 6 minutes shortly before her due date.” For most people, you’ll probably want to dial things back a bit, but a good rule of thumb is that if you were active before your pregnancy, you can expect to maintain a similar level, at least in the early stages, according to this piece: “Exercise During Pregnancy.” Despite what you may have heard, exercising while pregnant does not put you at increased risk for miscarriage in normal cases. If your doctor says it’s safe to do so, feel free to keep logging miles. After all, the legendary Joan Benoit Samuelson ran two marathons while pregnant and even logged six miles on the day her son was born. #BabyOnBoard Minute 2: Walks are good for the heart, mind, and body Fans of rom coms like “When Harry Met Sally” know that there’s nothing quite so magical as falling in love. Through a Hollywood lens, who doesn’t want what Sally’s having? But if you don’t want to wait 12 years to finally reach relationship nirvana, like Billy Crystal and Meg Ryan’s characters, there is a shortcut to replicating how they felt, according to this new story: “The Lifestyle Change That Simulates ‘Falling in Love’.” Walking is one of the most effective ways to reduce stress, boost mood, and increase your life satisfaction. So much so that researchers have compared the effects to that of getting into a new relationship. The honeymoon phase is one of excitement and joy, and if you set your life up to involve lots of walking commutes, it's a phase that never has to end. By choosing a job that’s within walking distance or moving to a city that prioritizes walkability and pedestrian safety, you could live a longer and healthier life. Not only that, but walking can be a surprisingly effective core workout when you follow these “7 Easy Ways To Turn Walking Into a Workout for Your Abs.” The core muscles are engaged when our body needs to be stabilized. That means you can target core muscles by adding some movement to your walk by swinging your arms vigorously. If you’re looking for even more of a challenge, carry small dumbbells or pack a bag full of weight and participate in “rucking.” For more on that, take a look at “Rucking is an easy way to fitness.” #WalkThisWay Minute 3: Master your marathon recovery Fall is here, temps are cool, and the marathon season has begun. Whether you’re running 26.2 miles in a local race or a World Marathon Major, the physical demands are the same, and you’re going to want to know the “10 Best Marathon Recovery Tips” to make it through autumn in one piece. The first thing you should do after a marathon (or any race, for that matter) is rehydrate, and that goes beyond simply drinking enough water. You’ve got to replenish electrolytes too, and you can see how that’s done in this advice from Trail Runner: “The Runner’s Complete Guide To Electrolytes.” Look for food and drinks that contain sodium, potassium, calcium, and magnesium to give yourself a smooth recovery. Next on the list is trying the classic “legs up the wall” trick. Experts no longer think this does much to drain lactic acid out of sore muscles, but it does promote blood flow which is essential for bringing nutrients and oxygen to your damaged tissue. For more on that, take a look at: “The Yoga Pose You Need: The Health Benefits of Legs Up the Wall.” The last tip we’ll mention is prioritizing sleep. Some runners prefer to take a 20-minute nap after their race and a carb-heavy meal. However, if you find that napping disrupts your ability to fall asleep later on, you should avoid it, as keeping a consistent sleep schedule is one of the most important factors for getting quality rest, according to: “The 7 golden rules for marathon recovery.” #SpeedyRecovery Minute 4: Shoe Analysis: Can carbon-plated racing shoes increase the risk of injury? (Unfortunately, yes.) As much as the new generation of supershoes have lowered marathon times while increasing shoe company stock prices, we need to use caution in how we use these shoes in our training, according to our shoe guru Brian Metzler and a host of other experts. A few highlights of Brian’s analysis of the safety of supershoes is below, but check out the full story on our website. Supershoes have led to several world records in the marathon, including the new women’s mark of 2:11:53 set by Ethiopia’s Tigst Assefa wearing Adizero Adios Pro Evo 1 shoes on September 23 in Berlin and the new men’s mark of 2:00:35 set by Kenya’s Kelvin Kiptum wearing a pair of Nike Alphafly 3 prototypes on October 8 in Chicago. But one of the big questions being asked with more regularity is whether or not those shoes make runners more susceptible to injuries. To date, no substantive academic research has been done on biomechanical impacts of carbon-fiber shoe technology on a runner’s gait as it relates to injuries. But elite athletes and recreational runners alike, as well as some coaches and medical professionals close to the sport, have become increasingly concerned about the correlation between those types of shoes and running injuries. We have seen anecdotal evidence of foot pain, Achilles tension and sprained ankles associated with the use of supershoes. Back in February, Sports Medicine published a scientific opinion piece that opened a dialogue about the possibility that runners might be susceptible to foot injuries from running in shoes with carbon-fiber propulsion plates. In the report, led by Adam Tenforde, M.D., a Boston-based physician at Mass General Brigham’s Sports Medicine program and medical director of the Spaulding National Running Center, researchers studied the cases of five athletes who had been diagnosed with stress injuries to the navicular bone – a bone at the medial side of the highest point of a runner’s arch – to determine if there might be a biomechanical plausibility tied to the novel stresses related to shoes with carbon-fiber plates. Tenforde, working with peers at the Sports Medicine Department of the Palo Alto Medical Foundation in Palo Alto, California, and the Institute of Interdisciplinary Exercise Science and Sports Medicine in Hamburg, Germany, made clinical observations of three teenage middle-distance track runners in Europe and two athletes in their late 30s who competed in running races and triathlons in North America. They determined that three of the athletes developed foot pain after little or no adaptation to the racing shoes, but two of the athletes reported chronic pain after extensive training time in carbon-plated shoes. While the report was essentially based on a series of singular case presentations – there was no control group and no testing specific protocol for each of the athletes – Tenforde says he believes it can be a valuable first step for runners, the running shoe industry and the medical community to understand the altered biomechanical demands of running in shoes with carbon-fiber plates. Amol Saxena, a leading sports podiatrist in Palo Alto, California, told journalist Jonathan Beverly recently that the problem with the carbon-plated shoes is that your foot is individualized, and the carbon plates are not. “So if the shape or length of your metatarsals line up differently than where it has to bend, or your plantar fascia is less flexible, you can get stressed in those areas—that’s why people are breaking down. I’ve had people break or tear things just in one run in the shoes.” In other words, carbon-plated racing shoes put runners in less stable situations compared to their training shoes, Dicharry says, and that can put a runner’s feet, lower legs and knees into compromised positions as they roll through the gait cycle that makes it even harder to absorb those increased loading rates. And, given that the stride pattern of most runners tends to be somewhat unstable to very unstable to begin with, wearing carbon-fiber shoes too often without optimal adaptation can increase the likelihood for a variety of stress-related injuries. The bottom line is that runners should adapt gradually before deciding to do speed workouts, tempo runs and long runs in carbon-plated racing shoes, Dicharry says. But if you have poor running mechanics or unstable foot placements and start running in those shoes without adapting, it will greatly accentuate the problem. For Brian’s full take on the safety of supershoes, check it out here. #SoreWinner Minute 5: Quick Intervals Rebecca Trachsel, our SMM DJ, just published an entertaining account of running the Cape Cod Marathon last weekend. Having battled mono and various injuries leading up to the race, Rebecca was OK with the idea of running rather than competing in the race. Even with that healthy attitude, however, the day was almost ruined for this music devotee when she realized she’d forgotten her headphones. Rebecca shares her solution to that problem and an excellent race recap here on the Running With Music blog. As for her latest running playlist recommendation, today's song is "My Whispers Are Wildfire" by Ida Mae. The band is composed of husband and wife duo Chris Turpin and Stephanie Jean from the UK. “Whispers” is off their second album, "Thunder Above You" which was released this past August. Jean's voice is smooth and sultry but it's Turpin's guitar that mesmerizes. Listen to the whole song start to finish and then listen again as you hear something new and different each time. They are labeled folk/blues, a category you may not usually throw into your running mix. This time I think you will. Link to the song on Soundcloud is here and the link on Spotify is here. #turnitup If you’ve ever contracted a cold or the flu that just wouldn't quit, you may have experienced something called “long flu.” If that sounds familiar, that’s because it gets its name from the dreaded “long Covid.” In researching long Covid, scientists discovered that lingering symptoms from other similar diseases are more common than we thought. To learn why, and what to do about it, read “You Can Get 'Long Colds' and 'Long Flu,' Too.” Kelvin Kiptum may have had the most meteoric rise in distance running history. He debuted in the marathon in 2022 with a time of 2:01:53. Merely a year later, in his third ever marathon, Kiptum broke the world record, immediately drawing comparisons to his closest competitor, Eliud Kipchoge. Some fans say he’s already cemented himself as the marathon GOAT, while others say it takes consistency, above all else, to earn that title. To hear more on the debate, read this piece from Outside: “No, Kelvin Kiptum Is Not the Next Kipchoge.” In his new book, Arnold Schwarzenegger shares the story of how WD-40 got its name. It’s quite simple: “WD” stands for “water displacement,” and the formulas for WD-1 through 39 were failures. What does that have to do with becoming a world-renowned bodybuilder or governor of a major state? Well, it's a good reminder that failures are a necessary part of the journey toward eventual success. If you want tips on embracing failure as an athlete, or any other aspect of life, take a look at: “Arnold Schwarzenegger Shares How to Reframe Failure.” Minute 6: Daily Inspiration We’ve always felt it takes a patient person to fall in love with distance running. If you’re someone who needs instant gratification, it’s probably not for you. Confirmation that runners are cut from a different cloth was confirmed by one study that @therunningeffect highlighted in a recent video. Runners were told to submerge their arms in ice water for as long as they could stand, and when compared to non-athletes – and even soccer players – they were significantly more capable of withstanding the discomfort. You will learn the details and pick up some inspiration for enduring the “pain cave” in the video below. Click here to watch.

OCT 11, 2023 Minute 1: What is an activation exercise? You only need to learn how to ride a bike once. Muscle memory, we know, is a powerful and useful tool for athletes. That’s why we were a little surprised this week to learn that muscle amnesia is also a thing. That doesn’t mean that a muscle group will completely forget how to fire if you haven’t used it in a while. However, certain kinds of warm-ups and exercises can still strengthen the mind-body connection with neglected muscles, boosting your coordination and performance in the process, according to this new story: “When You Need to Do 'Activation Exercises' (and When You Don't).” Activation exercises are warmups that target specific muscles, as opposed to general movement that simply raises your heart rate. They even add extra volume to your exercise routine that can help push your development forward. Just be sure to keep the intensity low as you’re “activating” for the best results, according to this piece from Fleet Feet: “Why Runners Should Do Muscle Activation Exercises.” The goal of activation exercises is to prepare your muscles for more intense exercise later on, so they can work alongside other movements as part of a dynamic stretching warm up. If you’re looking for some ideas to get you started, try these: “6 Essential Muscle Activation Exercises to do Before Your Next Workout” and these “Seven Running Drills You Should Be Doing.” #ActivationKeys Minute 2: How Ozempic will affect food and alcohol cravings Stock car racing legend Richard Petty once said: “If you ain't trying to cheat a little, you ain't likely to win much.” Most of our readers believe that Lance Armstrong took this maxim too far, but they also think that the new generation of carbon-plated shoes ain’t really breaking the rules. When it comes to weight loss drugs like Ozempic, readers have written to tell us we shouldn’t focus on weight loss – especially when it means taking drugs – at the expense of living healthy and being content with our various sizes. We explored the dilemma back in Minute 1 of this issue. Without judging the morality or safety of these new drugs, we have been fascinated to learn about the profound impact they will have on the world’s economy. If the 40% of the American population classified as obese were to take the drug, for example, we would likely see health care costs drop – along with the stock prices of fast food restaurants. With less obesity, there will also be a drop in the need for knee and hip replacements and lower incidence of heart disease. Analysts have even begun to calculate the impact on fuel consumption for airlines if their passengers are 10% lighter on average. For a forecast on the “Ozempic Effect” and the food industry, check out these stories: “Ozempic is on the rise. That could be a problem for food companies” and “How weight loss drugs like Ozempic could radically reshape the food business.” The big picture takeaway is that users of Ozempic will consume an estimated 20% fewer calories. Analysts expect about 7% of the U.S. population could begin taking these drugs over the next 10 years, meaning a reduction in total U.S. calorie consumption of roughly 1% to 2%. This trend is paying off in a huge way for Novo Nordisk, the Danish pharmaceutical company that manufactures Ozempic and its companion drug, Wegovy. The company’s market capitalization is now larger than Denmark’s entire GDP: “How Ozempic and Weight Loss Drugs Are Reshaping Denmark’s Economy.” In addition to creating immense wealth, another positive impact of these drugs on the world’s physical and mental health stems from the fact that: “Ozempic seems to curb cravings for alcohol. Here's what scientists think is going on.” Doctors and patients who’ve worked with Ozempic and Wegovy found reduced cravings for not only food, but also alcohol, nicotine, and opioids. Additionally, certain compulsive behaviors like gambling and online shopping were also reduced. Doctors don’t yet fully understand the mechanisms at play here, but for a look at the potential risks, check out: “What Clinical Research Says About The Long-term Safety of Ozempic.” #CheatCode Minute 3: Should you zone out on a run? Most sports require your undivided attention to succeed, but that isn’t necessarily the case for endurance athletes. Some folks have the habit of going into autopilot, focusing on distractions to avoid the discomfort of running. That’s got us wondering, can these mental distractions affect performance? The answer can be found in: “Should I Tune In or Tune Out During My Run?” To find the optimal strategy, sports psychologists have been looking at everyone from amateur joggers to Olympic runners since the 1970s. They’ve found that generally speaking, the pros tended to focus on their bodily sensations a lot more than casual runners. They’ll read their bodies and actively tell themselves to stay relaxed when needed. When it comes to boosting performance and speed, the pros’ method of focused attention is best. However, if lowering perceived difficulty is your goal, tuning out of the physical sensations of running could be the right choice. Allowing your mind to wander, listening to the sounds of nature or putting on music to distract yourself can help you ignore discomfort, and researchers say that often provides an easier, more comfortable run. If you’re looking for ways to distract yourself while running, consider practicing gratitude: “3 ways gratitude can support you as a runner.” Picking out a sight or event that occurs on your run that you’re grateful for can make your training more memorable and satisfying. In fact, some people find it useful to express their gratitude in a concrete way, and that’s why you should check out these “8 Reasons You Should Start Gratitude Journaling.” #MindOnMyMovement Minute 4: Superfood savings you need to check out Superfoods at the supermarket don’t need to be super pricey, according to this new piece: “12 Superfoods You Can Add to Your Diet Even if You’re on a Budget.” One of the most intriguing items on the list is mushrooms, which contain tons of vitamins and rare antioxidants that protect against cognitive decline. Not only that, but when prepared correctly, they can also be used as a meat substitute, according to: “9 Types of Mushrooms You Can Eat Instead of Meat.” Also on the original list is carrots, which can be purchased for as little as 6 cents per ounce. That’s a lot of bang for your buck, since you’ll get to reap the “6 Amazing Health Benefits of Carrots.” Just like mushrooms, carrots can fight against cognitive decline, but that’s not all. They’re also useful for improving eye health, immunity, heart health, and more. Last but not least, for a cheap and healthy source of protein and omega-3s, crack open a can of tuna. Just be sure to choose the right brand, and to see your options, you can read: “15 Grocery Store Canned Tuna Brands Ranked Worst To Best.” #SuperSavings Minute 5: Quick Intervals Apparently, the only thing our readers enjoy more than running and working out is finding good deals on fitness gear. We shared our list of the Top 10 Amazon Prime Deals for Runners yesterday, and saw one of our largest open rates of the year. Discounts on Garmin watches, Beats earbuds and Theragun recovery tools were particularly popular. While we always feel a little guilty steering traffic away from local specialty run shops, these Amazon deals on Prime Days are hard to resist. You still have a few hours left to take advantage of the products on our Top 10 list here. Running a marathon is a complicated endeavor that requires months of preparation. There’s a lot that can go wrong, which is why we like to focus on a few simple guiding principles to help us along. Whether you’re a marathon veteran or a first time participant, we think everyone can learn a few things from these tips provided by Marathon Handbook: “How To Train For A Marathon: The Building Blocks For First-Timers.” We’re always on the hunt for ways to extend our lifespan, like with this comparison of strength training vs cardio from a recent issue. Once you’ve gotten the big picture from that minute, it's time to talk specifics, like which exercises in particular can improve longevity. Lucky for us, we found a few options that require no equipment, and are even suited for all ages. Check it out in: “The 5 Longevity Exercises a Physical Therapist Recommends To Stay Strong and Pain-Free As You Age—No Equipment Required.” No running schedule is complete without some interval training. It’s one of the most effective ways to prepare yourself for race speeds, but the question is, how much is too much? Speed workouts can put a lot of stress on your muscles, so it’s a good idea to consider the question of: “How Many Days A Week Should I Run Intervals.” Minute 6: Daily Inspiration After 5 years of domination by Eluid Kipchoge, a new king of the marathon has been crowned. This past Sunday, Kelvin Kiptum broke the world record by finishing the Chicago Marathon in a time of 2:00:35. The Kenyan runner is only 23 years old, and in a sport where athletes peak in their late 20s and beyond, it has us dreaming of what Kiptum’s career may bring. For now, we’re happy to focus on the present as we celebrate this remarkable achievement that you can watch in the clip below.

It is Amazon Prime Day and this is your chance to stock up on running gear and accessories for the rest of the year. It's limited to Amazon Prime members, so if you're not already a Prime member, you can start a 30-day free trial and benefit from the deals. Here's the breakdown of our top 10 Prime Day deals for runners: 1. Theragun PRO Percussive massage has emerged as a trend among professional runners and everyday athletes alike. It offers the benefits of a sports massage in the comfort of your home, and at an affordable price. These devices have been shown to release muscle tension, and Theragun is one of the best on the market. Just about the whole family of products is on sale so it's a matter of picking the one with the right size, color, and price. Check Price Here 2. Garmin Forerunner 745 The Garmin Forerunner 745 can handle any activity and was designed with triathletes and runners in mind. This Forerunner features VO2 max tracking and multiple global positioning networks. Garmin Pay has become a very helpful addition for those who like to end their runs at the juice shop...or the sports bar. Check Price Here 3. Casper Sleep Element Mattress, Queen Sized Casper Mattresses are the trailblazers regarding the mattress-in-a-box craze of recent years. The Element is perfect for athletes who like a cool draft feel throughout the night. Better sleep has a direct correlation to better performance, so consider an upgrade to your current mattress. Check Price Here 4. Peloton Exercise Bike with Immersive 22" HD Touchscreen When it comes to at-home exercise equipment no one has dominated the headlines more than Peloton. While there are many good competitors among treadmill manufacturers, the Peloton stationary bikes are second to none. Plus, their workout classes are best at emulating the real spin studio experience. Check Price Here 5. Apple Watch SE (2nd Generation) Credit where credit is due, Apple Watch has established itself as one of the better fitness trackers out there. Its seamless connectivity with iPhones makes it simple to use and easy to integrate. We love this one for its fall detection feature which can come in handy for any trail runners or cyclists. Check Price Here 6. Apple AirPods Pro (2nd Generation) We discovered in a recent reader survey that 39% of you listen to music and an additional 12% listen to podcasts/audiobooks while running. If we are being honest, it's hard not to misplace these things so chances are this isn't your first time buying these. The battery on these last about 6 hours before a recharge so they should take you over the finish line of most runs. Check Price Here 7. Hydro Flask 24 oz Bottle with Wide Mouth Straw Lid Here's your 24 ounces to freedom. Well, at least if you fill this bottle up with water or some other hydrator you will feel a lot more free on your run. It might just be us, but a great run starts with staying hydrated all day. Check Price Here 8. Vital Proteins Collagen Peptides Powder Collagen peptides have been proven to support healthy joints, bones, skin, and ligaments. We've added it to our anti-aging routine (but still haven't seen the same results as Vital Proteins exec Jennifer Aniston). These supplements can add up cost-wise so if you've been on the fence about investing, now is a good time to give it a try. Check Price Here 9. Beats Powerbeats Pro Wireless Earbuds These high-performance headphones provide the best secure fit around your ear while you are exercising. These buds were designed to take on sweat and any other hazardous elements you may encounter on your ride or run. Check Price Here 10. New Balance Run Short Sleeve Shirt It's not our Boston bias when we say that New Balance makes some of the comfiest gear for runners. Their ICEx tech fabric holds up with all of the other bigger gear brands out there and comes in illuminating colors keeping you visible on dark roads. Women's Check Price Here Men's Check Price Here

By Brian Metzler First things first, Altra’s new (but perhaps oddly named) AltraFWD Experience shoe is a really good everyday training model for a variety of running workouts and paces. But that’s not the biggest thing there is to know about this shoe. In case you missed it, Altra recently shocked the running world by releasing its first shoe that doesn’t conform to its classic “zero-drop” platform geometry. (The AltraFWD Experience, which includes a 4mm heel-toe drop, officially launched at stores and online sites on Tuesday of this week.) Zero-drop refers to the level platform of cushioning the foot sits on, meaning there is no heel-toe drop or differential between the stack height of the outsole and midsole under the heel and the forefoot. It’s been a unique characteristic of the Altra brand (along with a foot-shaped toe box) since it launched in 2010. Founders Golden Harper, Brian Beckstead and Jeremy Howlett believed the level platform produced a more natural running gait that is less injury-inducing than the stride patterns that result from shoes with a forward-sloping geometry. (Most running shoes have a heel-toe drop of 4mm to 8mm – a feature originally implemented into running shoes by Nike co-founder Bill Bowerman because he believed it helped a runner optimize forward propulsion.) Each of the dozens of models of shoes Altra has produced over the past decade has had a zero-drop geometry. Until this one. So why did Altra break its own mold after all these years? Well, to sell more shoes, of course! And, after five years under the control of parent company VF Corp, I’m frankly surprised it took as long as it did. In fact, I had asked Harper and Beckstead in 2012 about the possibility of creating a low-drop shoe to entice runners into their other Altra models. Not saying it was all my idea, but that turned out to be one of the biggest factors behind the new AltraFWD Experience. While attracting new customers who have concerns over zero-drop shoes, Altra is also giving its current customers a way to expand their shoe quiver a bit. It’s kind of a gateway shoe – a way to help runners adapt to the sensation of running in zero-drop shoes, since it takes some time to get used to having your heel sit slightly lower to the ground depending on what you’ve been running in. What’s New: The neutral-oriented AltraFWD Experience is an entirely new shoe, but the biggest thing that’s new about it is the geometry. Its 4mm heel-toe offset (32mm/28mm for men; 30mm/26mm for women) is slight and barely noticeable, but it does provide a little bit of heel lift. The other thing that’s new is the compression-molded EVA midsole foam and the pliable and comfortable one-piece engineered mesh upper. Fit/Feel/Ride: The AltraFWD Experience fits true to size with a medium-volume interior in the heel and midfoot areas but a more spacious feeling in the forefoot. (What did you expect? It’s still an Altra shoe, although it’s important to note that it’s only available in Altra’s standard “Footshape Fit,” which is in between its wider Original and narrower Slim profiles.) The step-in feeling is smooth, seamless, and moderately soft, with a wide, padded tongue and extra padding in the heel collar. The one-piece engineered mesh upper and semi-rigid interior heel counter helped cinch my feet down to the chassis without any issues. The ride of the AltraFWD Experience surprised me a bit. I’ve run in the shoe about 10 times for about 70 miles and have found the ride to be light, very stable and mildly vibrant, but not exceptionally energetic. The compression-molded EVA midsole foam doesn’t create a bouncy or propulsive sensation, although I did feel a touch of liveliness in every stride. It’s not a supercritical midsole material like some modern everyday training shoes, but instead a low-gravity, high-durometer foam that alternately felt somewhere between semi-firm and semi-soft depending on the pace I was running. Why It’s Great: I think it’s great because it’s a really smartly built lightweight shoe that’s durable, protective and stable. It has a wide forefoot footprint that contributes to an inherently stable ride without inhibiting the ability to run at faster paces. The asymmetrically-beveled heel and moderately-rockered outsole accommodate a variety of footstrike positions and allow for quick heel-toe transitions through the gait cycle. To be honest, I found it to be a nice break from the super-soft or excessively bouncy shoes I’ve been running in so much recently. Weights: 7.1 oz. (women’s 8); 8.5 oz. (men’s 9) Heel-Toe Offset: 4mm (men’s: 32mm in the heel, 28mm in the forefoot; women’s: 30mm in the heel, 26mm in the forefoot) Why You’ll Love it: The AltraFWD Experience is a lightweight and versatile low-drop everyday training shoe that can handle a wide range of training applications. I have run the AltraFWD Experience at a variety of paces, ranging from semi-long runs (12 miles or so) to recovery runs and a few up-tempo efforts with fartlek-style repeats. I’d consider it a do-everything shoe for novice-to-intermediate runners or those who prefer to have one shoe in their quiver. I’ve found that it’s a great shoe to pack on work trips and short vacations, too, especially when daily training maintenance is the goal (and not high-performance workouts). Pro: This is a great shoe for transitioning to lower-drop shoes with zero to 4mm in heel-toe offsets. I could barely sense the heel lift, but it’s there and it seems like it’s enough to reduce Achilles soreness that sometimes comes from going from a shoe with a shoe with a 5-8mm drop to a zero-drop or level platform. Con: The compression-molded EVA midsole offers a tiny semblance of liveliness, but it doesn’t compare at all Altra’s softer, high-rebound Altra Ego, Altra Ego Max, and Altra Ego Pro midsole materials found in its most popular road and trail shoes or any of the competing brand’s highly responsive midsole foams.

OCT 6, 2023 Minute 1: What type of exercise is best for longevity? Like sunshine and baby giggles, who doesn’t love the idea of living longer? If you’re reading this newsletter, you are probably a true believer in the power of exercise to help live a longer and healthier life. Even so, you may not know the answer to this important question: “Is Cardio Fitness or Muscular Strength More Important for Longevity?” Cardio, of course, is one of the best weapons to fight against heart disease, which kills one American every 33 seconds according to the CDC. On the other hand, grip strength and muscle mass are strongly correlated with longevity, which makes weightlifters feel they have the edge. Well, a recent study published in the British Journal of Sports Medicine found that a combination of the two yielded the best results. To that end, we’d like to add another longevity builder to your toolbox: “What Are the Benefits of Hugging?” It turns out that hugs reduce stress, protect against illness, and lower blood pressure. That sure warms our heart, and it's something we needed after reading this extensive report in the Washington Post: “The Post spent the past year examining U.S. life expectancy. Here’s what we found.” The U.S. was on track to raise average life expectancy above 80 years old, but starting in 2014, we experienced a downward trend. The main culprits behind premature deaths are chronic illnesses like diabetes, cancer and heart disease. Sadly, another key predictor of early mortality is whether you live in a poor or a wealthy neighborhood. Forty years ago in America, low income zip codes saw an 8% higher likelihood of premature death. Now that disparity stands at an astonishing 61%. #LiftForLife Minute 2: 4 training tweaks for a faster marathon Here at Six Minute Mile, we’re all about efficiency. That’s why we love small changes that can have a big impact, so you bet we were psyched to find these “4 Micro-Training Tweaks for Your Fastest Trail Race Yet.” Don’t be fooled by the article title, since these tips are applicable to runners on any sort of terrain. The first suggestion is to carbo-load the easy way. In the past, coaches have recommended depleting carbohydrate stores through a restrictive diet before entering the loading phase, but new research indicates these restrictions are unnecessary. All you’ve got to do is consume about 8 to 10 grams of carbs per kilogram of bodyweight in the days leading up to the marathon and you’ll have the energy you need. The article also recommends emphasizing the long runs in your training plan. If you want to learn how to make the most out of them, check out this piece from Runner’s World: “Essential guide to long runs: long training running tips.” Most of the time, your long runs will be quite slow, but some runners have found success embedding a workout in the middle of their outings. If you want to develop speed while maintaining endurance, give the workout/long run hybrid a try. #MicroManagement Minute 3: Find the right pace for the run-walk-run method Ever since speaking to Jeff Galloway on our podcast, we’ve become true believers in the run-walk-run method. (Of course that could also be related to a few editors here who now line up in the Masters corral.) Jeff developed this approach after working with runners of various experience levels, realizing how a low-intensity approach could bring beginners to a higher level of performance. The run-walk-run method can be tailored to runners of any skill level, though, and you can dial in your routine with this guide: “Use the run-walk-run method to start running with less chance of injury.” By using the “Magic Mile” fitness assessment, runners can figure out the right ratio of running to walking, as well as the appropriate pace to seek while training and racing. Using walks as a strategic way to recover energy has its benefits, but there’s something to be said about walking for its own sake, especially if it’s done without any distractions. For more on that, take a look at this new story from the NYT: “The Beauty of a Silent Walk.” It’s become the norm for a lot of us to do our walks and runs with headphones in, playing music, audiobooks, and podcasts. There’s a lot of evidence to suggest these things can lower your perceived effort and improve your performance, but it could help to balance things out with a silent, meditative walk from time to time. Research shows it can reduce negative thinking, increase creativity, and lower your risk of depression. #WalkTheWalk Minute 4: Shoe Review: AltraFWD Experience ($140) Altra running shoes rose to cult status among a cadre of runners committed to the concept of a zero-drop shoe. As our reviewer and shoe historian Brian Metzler points out, the Altra founders were convinced that having the heel and toe cushioning be equal heights created a safer and more productive running style. When Altra released its first-ever shoe with a heel higher than the forefoot, however, devotees braced for a reaction like Bob Dylan received in 1965 at the Newport Folk Festival when he switched from acoustic to electric guitar. Fortunately for Altra, we haven’t heard anyone shout “Judas” the way they did at Dylan back then. In fact, Brian explains that this shoe is likely to be well-received by current Altra customers and newbies alike. A few highlights of Brian’s review of the new AltraFWD Experience are below, but for his full take, check it out on our website. In case you missed it, Altra recently shocked the running world by releasing its first shoe that doesn’t conform to its classic “zero-drop” platform geometry. (The AltraFWD Experience, which includes a 4mm heel-toe drop, officially launched at stores and online sites on Tuesday of this week.) Zero-drop refers to the level platform of cushioning the foot sits on, meaning there is no heel-toe drop or differential between the stack height of the outsole and midsole under the heel and the forefoot. It’s been a unique characteristic of the Altra brand (along with a foot-shaped toe box) since it launched in 2010. Founders Golden Harper, Brian Beckstead and Jeremy Howlett believed the level platform produced a more natural running gait that is less injury-inducing than the stride patterns that result from shoes with a forward-sloping geometry. (Most running shoes have a heel-toe drop of 4mm to 8mm – a feature originally implemented into running shoes by Nike co-founder Bill Bowerman because he believed it helped a runner optimize forward propulsion.) Each of the dozens of models of shoes Altra has produced over the past decade has had a zero-drop geometry. Until this one. So why did Altra break its own mold after all these years? Well, to sell more shoes, of course! And, after five years under the control of parent company VF Corp, I’m frankly surprised it took as long as it did. In fact, I had asked Harper and Beckstead in 2012 about the possibility of creating a low-drop shoe to entice runners into their other Altra models. Not saying it was all my idea, but that turned out to be one of the biggest factors behind the new AltraFWD Experience. While attracting new customers who have concerns over zero-drop shoes, Altra is also giving its current customers a way to expand their shoe quiver a bit. It’s kind of a gateway shoe – a way to help runners adapt to the sensation of running in zero-drop shoes, since it takes some time to get used to having your heel sit slightly lower to the ground depending on what you’ve been running in. Why It’s Great: I think it’s great because it’s a really smartly built lightweight shoe that’s durable, protective and stable. It has a wide forefoot footprint that contributes to an inherently stable ride without inhibiting the ability to run at faster paces. The asymmetrically-beveled heel and moderately-rockered outsole accommodate a variety of footstrike positions and allow for quick heel-toe transitions through the gait cycle. To be honest, I found it to be a nice break from the super-soft or excessively bouncy shoes I’ve been running in so much recently. This is a great shoe for transitioning to lower-drop shoes with zero to 4mm in heel-toe offsets. I could barely sense the heel lift, but it’s there and it seems like it’s enough to reduce Achilles soreness that sometimes comes from going from a shoe with a shoe with a 5-8mm drop to a zero-drop or level platform. For Brian’s full analysis of the AltraFWD Experience, check it out here. #FastFWD Minute 5: Quick Intervals Our fast friend and music aficionado, Rebecca Trachsel, received some fan mail here at SMM Global HQ. It seems that many of you appreciate not only her music choices, but also the lively writing style on her blog, Running With Music. (Rebecca’s account of guiding a blind runner through the torrential rains and winds of the 2018 Boston Marathon is a must-read for anyone who remembers that challenging day.) Anyway, back to the present, here is her latest recommendation: Today's song is 'Big 7' by Burna Boy, an Afro-beat artist from Nigeria. 'Big 7' is off his latest LP, "I Told them..." which was released this past August. I'd never heard of Burna Boy prior to discovering this new song but the guy is prolific and if you're into this sound he's actually got a total of seven albums to explore. I love his quote in Stereogum about this song in particular, "‘Big 7’ is a melodic tribute to embracing new heights in my musical journey." Amen to that! This song definitely takes me to new heights in my run journey every time it comes on. Check it out here. Play it loud! And as a bonus feature, Rebecca pulled together a mini Windy City-themed playlist as a tribute to everyone lacing it up at the Chicago Marathon this weekend. You can check out her new playlist here. #turnitup Here’s a new one to add to your running dictionary: “plogging.” It sounds silly, but don’t let the name fool you. Plogging can bring serious benefits for both you and your community. That’s because it’s the combination of picking up litter and jogging, and if you want to learn how to plog like a pro, check out this new piece from Runstreet: “I Tried Plogging: Here's How to Do It.” Plyometric boxes might be the most rudimentary piece of exercise equipment out there. It's just a wooden box, after all. But when you see someone using them in action, it can actually be pretty exciting. Plyo exercises help runners build explosiveness, balance, and coordination, and if you want to hop on this trend yourself, try some of “The Best Plyo Boxes for Jumping to New Heights, Tested by Our Experts.” Caffeine can be a useful tool to improve energy and focus, but not all sources are equally safe. We’re looking at you, energy drinks. It seems like every day, a new brand launches a product to tame our energy fix, but it’s worth noting that these drinks aren’t without risk. To see the pros and cons of energy drinks, read: “What Happens to Your Body When You Drink Energy Drinks Every Day.” Minute 6: Daily Inspiration If you’ve spent any time on the “running influencer” side of social media, there’s a good chance you’ve left feeling a bit inadequate. Unfortunately, a lot of these folks are content to post unrealistic standards and exaggerated reports of their performance, and it can be a buzzkill for your self-confidence. That’s why we’d like to thank @run_sabrina for bringing things back down to earth and poking a little fun at the more egregious offenders of the “runfluencer” lifestyle. Her video gives a hilarious side by side of what gets posted vs. the reality of what most runs are actually like.

OCT 4, 2023 Minute 1: Improve your running form and routine the right way If you’ve seen Christopher Nolan’s latest blockbuster Oppenheimer, you will know that “theory will take you only so far.” That’s true for physicists and it’s true for runners. You can learn all you want about theories on perfect running form, but until you get out and try it for yourself, you won’t know what adjustments actually suit you. Since individual running styles vary like fingerprints, you may even wonder: “Is It Actually Possible To Improve Your Running Form?” A common mistake runners make when trying to change their form is doing everything too quickly or all at once. Take your foot strike, for instance. Lots of pro runners have a midfoot or forefoot strike, and while this may be ideal for elite athletes, the average runner who's used to heel striking will need time to adjust and develop the muscles necessary to adopt the change. Instead of mentally prompting yourself to alter your stride mid-run, you may be better off starting or ending your session with some of these: “8 Powerful Running Drills To Improve Your Speed and Running Form.” In addition to form, runners are sometimes told to mimic the routines of elite athletes, like the ones listed in: “Eliud Kipchoge: Training Methods of the double Olympic marathon champion.” There’s a lot about Kipchoge’s method that's accessible for runners of all levels, like the amount of easy running he does. The frequency of speed work and overall volume will likely need to be adjusted to suit an individual’s needs. As for mimicking his form, keep in mind the principle above on incremental progress. By all means, study the great ones, but you may be better off matching the gait of a strong amateur runner closer to your age and ability. #FormBetter Minute 2: Are VR and MR the future of fitness? The division between our digital and physical spaces gets narrower by the day, and mixed reality goggles like the Meta Quest 3 and Apple Pro Vision are hyped as the next big leap in technology. You may think they’re limited to gaming and entertainment applications, but thanks to their improved ability to allow passthrough vision, these gadgets are safer and better than ever for integration with exercise. To see what we mean, take a look at “Quest 3 will succeed at fitness where the Quest 2 fell short.” By using high resolution cameras and depth sensors, you can immerse yourself in virtual reality without worrying about running into objects in the real world. That means you can do things like a HIIT workout from the comfort of your living room with virtual guides and a dynamic head-up display that reveals metrics like heart rate wherever you’d like. There’s even been talk of Apple collaborating with Nike on technology like virtual reality-assisted stationary bike workouts. For more on that, read: “Apple reportedly has fitness features for the Vision Pro we haven’t seen yet.” Fitness within VR platforms is one way companies hope to reverse the downward trend and bad news surrounding at-home fitness tech, like: “Peloton's rise and fall: pandemic success to layoffs and exec turnover” and “Athlete Investors Can’t Save Tonal’s Falling $500 Million Valuation.” For the most part, we are IRL kinda folks here at SMM, but we are keeping an open mind about whether VR fitness becomes a new paradigm that transforms the way we work out. #GoggleSearch Minute 3: You don’t need bulky equipment for a stronger back If you watch amateur runners in the late miles of a marathon, you will see scores of shoulders drooping like flowers in the hot sun. That is caused not just by fatigue, but also by weakness in a runner’s back muscles. To improve your posture, form and efficiency, it’s possible to strengthen your back without an expensive gym membership or personal trainer. If you’re looking to build your functional strength and increase stability, you can try out these: “4 great back exercises that require no equipment, only your body weight.” Our back muscles are like the anchor on which a lot of other muscles ground themselves, which is why a strong back is so vital for functional strength. For a full body exercise that supports this connection, this might do the trick: “Exercise Tutorial - Superman.” Perhaps surprisingly, running can improve your back strength as well, according to the Cleveland Clinic: “How Running Can Benefit Your Back.” Running puts some strain on your vertebrae disks, and according to one study, that can increase the amount of fluid they contain, leading to greater flexibility and less pain. Even still, some runners experience back pain after pounding the pavement, and if that’s something you’ve dealt with – or that you’d like to avoid – you may want to try: “The Best Exercises Runners Can Do to Prevent Lower Back Pain.” #BackToBusiness Minute 4: Go nuts with these healthy snacks Have you ever seen a slow squirrel? Didn’t think so. Have you ever seen a squirrel that didn’t eat a lot of nuts? Probably not. By the transitive property, that means we should all be eating more nuts to run faster. OK, goofy logic aside, lots of dieticians say they’re the perfect snack for athletes, and you can see why in: “Why it’s nutty not to eat nuts for good health.” Almonds, peanuts, pecans, pistachios, and walnuts are some of the top picks, thanks to their high protein, unsaturated fat, and vitamin content. The article recommends eating “a handful, not a canful,” since nuts are fairly high in fat. However, it's worth noting that for a lot of us, this fat won’t all be absorbed: “How Eating Nuts Can Help You Lose Weight.” Studies found that between 5% and 20% of the fat content of nuts isn’t absorbed and there’s evidence to suggest eating nuts will signal your body to burn more fat as an energy source. Each nut will offer a slightly different benefit, and if you need help choosing the right one, see: “Nuts As Post-Run Snacks For Runners.” Of course, you could cover all your bases by eating a variety of nuts, and there are a lot of tasty ways to add nuts into your cooking to make that happen: “Everything You Need to Know About Cooking With Nuts, Seeds, and One Rogue Legume.” #HealthNut Minute 5: Quick Intervals We’re always on the lookout for creative ways to boost our lifespan, and we may have just come across the most unexpected tip yet. According to some research, learning a second language challenges your brain in a way that keeps you sharp into old age, possibly lowering your risk of developing dementia. To learn more, take a look at: “Why Chasing Bilingualism Could Add Years to Your Life.” (If we learn three new languages, will we eventually be a lock for the podium in 80-and-older events???) It’s finally fall, and that means it’s time for leaf peeping, pumpkin spice lattes, and of course, Oktoberfest celebration. With temps cooling down and kegs opening up, we can’t think of a better time to try your hand at a beer mile, and if you need tips on preparing for this unconventional race, Training Peaks offers some advice: “Your Guide to the Beer Mile: Rules, Records, and Training Tips.” On the other hand, some folks might want to challenge themselves to the growing trend of “Sober October.” A month without alcohol can offer a number of benefits, from better sleep, mental clarity, higher energy levels, weight loss, and more. If that sounds good to you, follow along with “The Ultimate Sober October Guide: How To Maximize A Month Off Booze.” According to the data on our WHOOP, cutting back on our weaknesses (IPAs and tequila) has had a positive impact on our performance. Here is the company’s take on why that’s true: “What Happens to Your Body if You Stop Drinking Alcohol?” Minute 6: Daily Inspiration Given the name of our publication, naturally we are big fans of one-mile running races. The vast majority of these events are contested on a track, but World Athletics just began recognizing world records in one-mile races run on the road. A few days ago, 20-year-old American sensation Hobbes Kessler turned in a 3:56.13 at the World Athletics Road Running Championships in Riga, Latvia, to secure the victory over a competitive field. That was good enough for a new world record, given how few of these races have been recorded so far on WA-legal courses. In a country somewhat starved for distance highlights, the USA will enjoy this record for as long as it lasts. It's not every day you see such a tight finish and a world record set at the same time, so this video is a good inspiration whether your goals are to run sub-4:00 or sub-8:00.