Why modern marathon racing shoes should be legal and celebrated as the technological advancements By Brian Metzler 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 first half (that was already well ahead of world record paces) and then coming back even faster in 65:33 for the second half. But the biggest focus this week has been about 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. If you’re a running shoe geek like me—or even just an age-group marathoner interested in the evolution of running shoes—there’s a lot of excitement and skepticism about how much the shoes might have helped her run such an incredible time. 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. But let’s keep in mind that she also cranked out a 2:15:37 effort (then the third-fastest time in history) en route to winning the 2022 Berlin Marathon wearing a pair of Adidas Adizero Adios Pro 3 shoes. And the previous women’s world record of 2:14:04 set by Brigid Kosgei at the 2019 Chicago Marathon was also set wearing an advanced pair of supershoes (Nike’s Vaporfly Next% shoes). Every brand has its own version of a marathon racing supershoe—for example, Hoka’s Rocket X 2, Nike’s Vaporfly 3, ASICS’s Metaspeed Sky+ and Puma’s FAST-R—but it’s the competition between brands and the lowering of world records that’s really the driving force (along with highly trained athletes) behind the innovation that’s moving the needle in the sport. Even though the current supershoe revolution started in about 2017, the competitive arms race between running shoe manufacturers has been going on for decades. From the late 1970s to the early 2000s, though, most running shoes were built on EVA midsoles, which meant brands were just trying to come up with lighter upper materials and outsole configurations to create the most optimal race shoes of those eras. There’s no question that recent advances in shoe technology have changed the game of marathon running, both for elite professionals and dedicated age-group runners. The technological improvements in shoes over the past six years makes it impossible to even compare times from other eras. If you’re an age-group runner who set your marathon PR wearing conventional racing shoes with an EVA foam midsole, comparing it to the recent PR your running partner, co-worker or neighbor just set is an apples-to-oranges argument. It’s not that runners weren’t running fast in shoes with more basic foams, though. When Haile Gebrselassie became the first runner to break the 2:04 plateau (2:03:59 at the 2008 Berlin Marathon), he wore in a pair of Adizero Adios shoes that had a midsole made of compression molded EVA foam and Adidas’ proprietary Adiprene foam. Compared to modern materials, those foams were nothing special and, in fact, quite rudimentary in that they didn’t offer very much energy return at all. Plus, there was no carbon-fiber plate acting as a propulsive lever inside the shoes. The point is that hard work and smart training are still the biggest components to an optimal performance on race day. The only difference you need to be lacing up a pair of modern supershoes to achieve your best time. When Dennis Kimetto ran a 2:02:57 to win the Berlin Marathon in 2014 and Mary Keitany ran 2:17:01 to win the 2017 London Marathon, they were wearing Adidas Adizero Adios Boost 2.0 shoes. The initial Boost midsole foam that was released in 2013 was the original high-rebound superfoam that helped take the marathon shoe arms race to the next level, but that material became ridiculously outdated once Nike developed its first shoes with its Pebax-based ZoomX foam and carbon-fiber propulsion plates. But now that we’re on the verge of the men’s world record dipping below 2 hours—and yes, Kipchoge already famously ran 1:59:40 in an unsanctioned time trial in Vienna in 2019, so we know it’s possible—and the women’s world record dropping below 2:10, a lot of skeptics are concerned that the shoe technology has gone too far. However, I’m not one of those skeptics. 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 out by World Athletics and posted on its approved list before anyone runs in them. Secondly, 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 band that sponsors them or another brand’s shoes is up to them.) And thirdly, and most importantly, the shoes cannot provide additional energy to a runner’s stride. But the key to that is understanding that last point is that supershoes are not artificially or mechanically providing a boost of energy, but instead only returning more (or losing less) of the energy the runner is putting into each stride. Essentially the foam and the plate in each shoe is capturing the downward energy of each stride and helping convert as much as possible into the forward energy of the next stride while also reducing the harmful blunt force impact as a runner’s foot hits the ground. It’s similar to the idea that cutting higher tax rates does not give workers more money in every paycheck, it just lets them keep more of their earnings. 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. Does the sport need to do a much better job at rooting out performance-enhancing drugs and elite-level dopers? Yes, absolutely it does. But that’s an entirely different conversation. 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.

SEP 27, 2023 Minute 1: Running on grass can refresh your step Years ago we visited New Zealand and quickly learned that it was our kind of country. From the window of the shuttle bus to our hotel, we spied the first grass running track we’d ever seen. The turf would make the greenskeeper at Augusta National jealous and the lanes were crisply marked with fresh white chalk. After changing at the hotel, we ran back to this Auckland oasis and enjoyed some running geek nirvana. It reminded us of the champagne hurdling scene in Chariots of Fire. We hadn’t thought about that track in a long time until this story hit our feed: “5 reasons to run on grass this fall.” Most marathoners race and train primarily on the road, but research suggests that you should vary your running surface from time to time – and grass just may be the perfect choice. For starters, it can reduce the impact forces of running. Grass is soft and forgiving, making you less prone to things like shin splints or joint pain. Just beware of twisted ankles, because the uneven surface can surprise you with divots if you aren’t careful. The irregular surface can be a benefit, too, causing you to recruit more stabilizer muscles and develop your balance. That's true whether you’re running or walking, and for more on the subject, check out: “Why You Should Add Uneven Terrain to Your Walking Routine.” Believe it or not, many races used to take place on grass tracks, and we even dug up a report of a sub-4 minute mile run on grass all the way back in 1965: “May, Keino produce thrilling Mile clashes during New Zealand tour.” That story got us wondering, has a faster mile been run on grass since then? If any of our readers know the answer, please send us an email to fill us in! #ExpertInTheField Minute 2: Simplify your running to stay on track In the U.S Navy, they follow the acronym KISS: “Keep It Simple, Stupid!” When stakes are high and you need to deliver, you don’t want to overcomplicate your processes, and some experts think that advice is applicable to runners and sailors alike. That’s why you may want to follow these: “Three Golden Rules to Keep Your Running Simple.” It’s easy to become overwhelmed with all the data at our fingertips thanks to fitness trackers and smartphones. That can be a real trap for anyone who’s prone to seeking perfection, and you might get caught up trying to optimize the small details like running cadence or flight time. There are times when it makes sense to dive into the details, but according to coach and pro ultrarunner Liza Howard, most of the time “you just need to get out and run.” The advice can be boiled down to this: “Run regularly. Not too fast. Mostly trails.” It’s not just runners who can benefit from simplifying. If your workout routines could benefit from getting back to basics, try some of the tips listed in “5 Ways to Simplify Your Exercise.” According to the article, targeting large muscle groups with short but intense exercise is one of the fastest ways to make major gains in your fitness level. #KISS Minute 3: When should you supplement probiotics? What do the nutrition pros think about probiotics? Well, it’s a nutrition category that has garnered a lot of attention in recent years, as probiotics show a lot of promise for improving your overall health. However, some benefits are more certain than others, as you can see in: “The 2 Times You Should Take Probiotic Supplements, According to Gastroenterologists.” This may come as no surprise, but when taking an antibiotic, your doctor may recommend pairing it with a probiotic supplement. Since antibiotics wipe out both the good and bad bacteria in your body, you’ll need to help rebuild your microbiome to get back to normal levels. Probiotics are also used after getting J-pouch surgery, aka, ileoanal anastomosis surgery, which is a treatment for severe IBS and certain cases of color or rectal cancer. Beyond that, probiotics may help with general GI issues like bloating or constipation, but there’s no guarantee they’ll solve the problem. If you want to learn more about how probiotics can help, check out “Probiotics” from Cleveland Clinic. While we’re on the subject of treating ailments with food, we should mention these “7 Foods That Fight Back: Immune System Boosters.” Now that flu season is back, we’re on the lookout for natural ways to improve our resistance to infection, and foods with Omega-3s, protein, and magnesium are some of the most effective choices. #FoodFight Minute 4: Is it okay to sleep in? On a typical college Sunday, we managed to snooze until the sun was already high in the sky. Sleeping in was – and is – one of life’s simple pleasures. With the responsibilities of work, family and fitness, however, it’s hard to sleep much later than 6:30 or 7:00 am without feeling a twinge of guilt. According to this new story, this weekend indulgence is actually quite productive: “Actually, Experts Now Recommend Sleeping in on Weekends—But Only for This Much Time.” Getting adequate sleep means getting enough quality, quantity, and regularity in your schedule. Our WHOOP data constantly reminds us that going to bed and waking up at the same time can have a significant positive impact on your sleep quality. However, if you’re not getting enough hours of rest, research suggests it’s worth shifting your wakeup time a little later to compensate. The key is getting out of bed within 2 hours of your normal wakeup time, or else you risk disrupting your regularity and altering your circadian rhythm. For some folks, napping is the best way to re-energize on a busy day, but just like changing your wake time, napping can disrupt your sleep schedule. For more on that, read this piece from the NYT: “Can Napping Make Up for Lost Sleep? What to Know About Health Benefits.” Since sleep cycles occur in 90-minute intervals, it’s not really possible to enter deep sleep during a quick nap, and that’s when most of the restorative processes from sleep occur. Even still, napping after a night of poor sleep can improve your memory and reaction time, making it a useful tool to get through the workday. #SleepUpkeep Minute 5: Quick Intervals In Minute 2 of this issue, we took a look at an antidote to muscle cramps – pickle juice. One of our readers wrote to tell us that we should also mention another culinary remedy for cramps. It seems that Brian and many other runners swear by mustard as their cramping cure, and researchers are trying to find out how it works: “Is Mustard Good for Cramps?” There are a few different theories, such as the presence of electrolytes like sodium and potassium, or its anti-inflammatory action thanks to turmeric. The world runs at a breakneck pace these days, and it’s important to take a moment to slow things down. For some, standard yoga is calming enough, but there’s a version known as yin yoga that’s even more gradual in its flow. Poses can be held for upwards of 10 minutes, and if you want to see how to get started, read: “How to master the art of yin yoga for beginners.” Most of you have probably heard the advice that you should wait an hour after eating before you go for a swim. Well, it turns out some dieticians recommend a similar practice for runners, since failing to give yourself time to digest can result in cramping, heartburn, and more. Everything you need to know about pre-run meal scheduling can be found in “What Happens if You Run Right After Eating? Debunking the Myth.” Minute 6: Daily Inspiration Sometimes, the most rewarding victories aren’t the ones we earn alone, but rather, the ones we record together. There are three young cross country runners who know this well, and their remarkable display of sportsmanship was captured at a recent event in Michigan. A runner was on his way to a second place finish when he fell to the ground right before the line. Two competitors passed him and then – to the surprise of onlookers – they returned, helped the fallen runner to his feet, and allowed him to retake his place as they all crossed the line together. Just in case you needed another reason to be grateful for the running community.

By Brian Metzler Brooks has been the No. 1 running shoe brand in the U.S. for the past several years, and, for good reason – they’ve produced some really soft, cushy and comfortable training shoes in the widest array of colors of any brand. The brand has been a bit of an enigma when it comes to modern marathon racing supershoes, even though its top-tier DNA Flash supercritical midsole foam has always seemed to be very responsive. I am excited to wear-test the forthcoming Hyperion Elite 4 soon, which is its new-and-improved racing shoe that features an updated carbon-fiber plate embedded in a thick slab of the new formulation of that foam in the midsole. In the meantime, I’ve been wear-testing a pair of Hyperion training shoes, which is oddly similar to the circa-2020 Hyperion Tempo – because it is that shoe. While there have been a few minor updates (including no longer including “Tempo” in its name), it’s still a performance trainer with a more traditional geometry that’s designed for faster-paced workouts. Although it’s very different from any shoe I’ve been running in lately, I’ve found it to be a nice diversion from the vast array of maximally-cushioned shoes that have flooded my quiver of shoes the past several years. It’s definitely a unique outlier, so I’d recommend trying it on before buying it. What’s New: The midsole has been updated slightly, both with a somewhat modified shape and a new formulation of DNA Flash foam. It has a new engineered mesh upper that’s lighter, more breathable and seems to do a better job holding a runner’s feet in place, thanks, in part to the new, partially gusseted tongue. The outsole has also been updated with a larger segment of durable rubber under the forefoot and two smaller sections under the heel. Fit/Feel/Ride: The Brooks Hyperion fits true to size with a medium-narrow interior volume and a modest amount of wiggle room in the toe box. The thin, medial-side gusseted tongue and firm interior heel cup works in concert with the dynamic one-piece engineered mesh upper to feet locked down to the footbeds. The interior feeling isn’t exceptionally plush, but it feels good enough (soft and nicely comfortable, but not extraordinary in any way) without any issues. The medium-stack, semi-soft/semi-firm midsole feels mildly springy at slow to moderate paces, but almost bouncy at faster paces. What really sets this shoe apart is the unique ride – something I’d categorize as a split between modern and old-school sensations. It’s decidedly lower to the ground than most shoes I’ve run in for the past several years, but the thinner layer of DNA Flash midsole foam still allows it to feel a little bit lively and responsive without compromising the natural vibe of the more traditional geometry. It serves up a smooth, stable ride with a hint of softness and responsiveness and exceptional proprioceptive feel for the ground. There’s no propulsion plate in this shoe, but the new shape of the midsole has made the transition to toe-offs quicker than the previous Hyperion Tempo shoe. Why It’s Great: The Brooks Hyperion is a great shoe because of how simple and light it is. Let me be straight up: it’s a shoe with a pretty basic construction – a one-piece upper, a one-piece midsole, a thin tongue, thin, effective segments of outsole rubber and flat laces to stay tied. There’s really not much to it, but the components and the materials are legit and that’s why it’s such a good – and unique – shoe. Why You’ll Love It: If you’re like me, you know wearing maximally cushioned shoes feels great until it doesn’t. I tend to vary my shoe choices on a daily basis, but in doing so I try to make sure I’m wearing a pair that’s slightly lower to the ground without a chunky midsole at least once or twice a week. Why? I want to feel the ground, so I can feel my legs and feet in action. For that reason, I really enjoyed wearing the Hyperions because they’re like a modern version of a pair of early 2000s racing flats – they’re lightweight, low to the ground, super agile and completely uninhibited. I loved the sensation of feeling the ground in such a new (or old) way. Because they have a moderately responsive midsole foam, there’s a little bit of an energetic spark in each stride and not the energy-sapping flat feeling of an old-school EVA midsole or the excessively bouncy feeling of a max-cushioned marathon supershoe. Weights: 6.6 oz. (women’s 8); 7.6 oz. (men’s 9) Heel-Toe Offset: 8mm (30mm in the heel, 22mm in the forefoot) PRO: I wore the Hyperion for a variety of spicier workouts, including 4 x 1-mile and 8 x 200-meter workouts on a track, as well as a spontaneous fartlek of 3 minutes “on” and 3 minutes “off” on a road, and I really enjoyed this shoe for its liveliness. I also wore it for a 25-minute tempo run and a moderately paced 8-miler, but, interestingly, I didn’t find it quite as responsive in those types of runs. In those instances, it felt more like the basic, unsexy ride of the budget-oriented Brooks Launch 10. CON: If you love the exceptionally soft or bouncy sensations of modern max-cushioned shoes, you probably won’t like or appreciate the Brooks Hyperion. Compared to those standards, it will feel low to the ground, semi-firm and maybe even boring. Available for purchase here.

SEP 22, 2023 Minute 1: Beware of new weight loss drugs hitting the market Lance Armstrong used to call it his “Tour Face.” That was when his body weight dropped every year prior to the Tour de France and his cheeks took on the look of a toddler making a fish face. The modern Hollywood equivalent is the Ozempic Face, in which stars receive injections of the drug to prep for upcoming auditions and roles. While Ozempic seems like a safer drug than what Lance was juicing with, it is powerful stuff that should not be abused. That’s why some athletic performance experts are raising concerns, according to Training Peaks: “Endurance Athletes and Ozempic: What You Need to Know.” Weight loss drugs like Ozempic and Rybelsus were originally developed as a way to treat diabetes, but a growing number of endurance athletes have begun using Ozempic as a way to better their power-to-weight ratio. Part of the way these drugs work is by suppressing appetite. For a high level athlete, that can lead to underfueling, which can impede your body’s ability to recover, disrupt your metabolism, and increase stress hormones. At the moment, Ozempic is an injection that’s expensive and hard to come by, but it may get a boost in availability when the oral pill form hits the market. That could be soon, according to the NYT: “An Ozempic Pill Is On the Horizon: What to Know.” It's worth noting that regardless of what form it’s consumed, the drug can cause a number of negative side effects, such as vomiting, nausea, gastrointestinal distress, or even tingling skin. If you’re considering taking it, you should speak with a medical professional to decide if it's the right fit for your lifestyle and goals. Minute 2: Blueberries can help with high blood pressure We’re living through stressful times, and there may be no clearer proof of that than the fact that nearly half of all adults in America have high blood pressure, according to this CDC report: “Facts About Hypertension.” High blood pressure can contribute to heart disease and stroke and – even worse to many of our readers – it can diminish athletic performance. Research shows that blueberries are: “The #1 Fruit for Lowering Blood Pressure, According to a Dietitian.” Consuming 1.6 servings of blueberries a day reduces your risk of heart attack or stroke by a whopping 10%, thanks to their one-two punch of fiber and anthocyanins. Fiber is a key ingredient for supporting a healthy gut microbiome, which has been linked to the production of short-chain fatty acids that can lower blood pressure. Furthermore, anthocyanins are a kind of antioxidant responsible for a blueberry’s color, and it supports the production of nitrous oxide, which helps keep your blood vessels relaxed and flexible. We should note that lately, blueberries have seen an uptick in the presence of pesticide residue that persists on the fruit: “Blueberries added to ‘Dirty Dozen’ list of foods with most pesticides.” Some dieticians think the risk is outweighed by the rewards of eating blueberries, and you can see why in: “Just Eat the Non-Organic Blueberries – Here’s Why You Should Disregard the ‘Dirty Dozen’.” Last but not least, look in the frozen section of your grocery store for wild blueberries, which have an even greater concentration of fiber and antioxidants, according to: “What Makes Wild Blueberries…Wild?” #WildSide Minute 3: Are orthotics effective for runners? The wonderful thing about humans is that we are all different. While that bodes well for interesting dinner party conversations, it’s bad news for running shoe companies trying to create a model that works for all of us. As a result, shoe inserts and orthotics have become an increasingly popular way to custom fit an off-the-shelf running shoe. They offer support and a way to compensate for gait abnormalities, but are they really effective for serious runners? Marathon Handbook does a good job of answering this question: “Running In Orthotics: What Does The Science Actually Say?” A randomized control trial found that using the right orthotic for your foot can result in a statistically significant increase in comfort levels. However, when it comes to improvements in biomechanics, performance, and injury risk, the data isn’t as consistent. Research shows that in cases of extreme overpronation, inserts can have a powerful effect. If you’ve already got a normal gait and footstrike, however, it’s unclear if orthotics will make a difference in terms of running economy and injury rate. If you’ve got substantial orthopedic issues, it may be worth getting a custom fit orthotic, like the ones mentioned in: “Advice on Custom Orthotics from Nonsurgical Foot Specialists.” Custom orthotics are often used following knee, hip, or lower back surgery. They’re also recommended for those with a flat foot or extreme arch. If you’ve frequently experienced conditions like plantar fasciitis or arch pain, they could be exactly what you need to correct your running form and reach your full potential. We would also recommend a 3D foot scan at Fleet Feet to see if there’s a reason why your dogs are barking. The scans are free to all visitors. #IfTheShoeFits Minute 4: Shoe Review: Brooks Hyperion ($140) According to our shoe reviewer, Brian Metzler, Brooks has been the No. 1 running shoe brand in the U.S. for several years, and for good reason. They have produced some really soft, cushy and comfortable training shoes in the widest array of colors of any brand. Personally, we have had a pair of their Glycerins in our shoe rotation since the Glycerin 8. (They are now selling the Glycerin 20.) The new Brooks Hyperion is a stripped down model compared to the popular Glycerin, but it could fill an important role in your quiver according to Brian. The highlights of his Brooks Hyperion analysis are below, while the full review is here. Brooks has been a bit of an enigma when it comes to modern marathon racing supershoes, even though its top-tier DNA Flash supercritical midsole foam has always seemed to be very responsive. I am excited to wear-test the forthcoming Hyperion Elite 4 soon, which is its new-and-improved racing shoe that features an updated carbon-fiber plate embedded in a thick slab of the new formulation of that foam in the midsole. In the meantime, I’ve been wear-testing a pair of Hyperion training shoes, which is oddly similar to the circa-2020 Hyperion Tempo – because it is that shoe. While there have been a few minor updates (including no longer including “Tempo” in its name), it’s still a performance trainer with a more traditional geometry that’s designed for faster-paced workouts. Although it’s very different from any shoe I’ve been running in lately, I’ve found it to be a nice diversion from the vast array of maximally-cushioned shoes that have flooded my quiver of shoes the past several years. It’s definitely a unique outlier, so I’d recommend trying it on before buying it. Why It’s Great: The Brooks Hyperion is a great shoe because of how simple and light it is. Let me be straight up: it’s a shoe with a pretty basic construction – a one-piece upper, a one-piece midsole, a thin tongue, thin, effective segments of outsole rubber and flat laces to stay tied. There’s really not much to it, but the components and the materials are legit and that’s why it’s such a good – and unique – shoe. Why You’ll Love It: If you’re like me, you know wearing maximally cushioned shoes feels great until it doesn’t. I tend to vary my shoe choices on a daily basis, but in doing so I try to make sure I’m wearing a pair that’s slightly lower to the ground without a chunky midsole at least once or twice a week. Why? I want to feel the ground, so I can feel my legs and feet in action. For that reason, I really enjoyed wearing the Hyperions because they’re like a modern version of a pair of early 2000s racing flats – they’re lightweight, low to the ground, super agile and completely uninhibited. I loved the sensation of feeling the ground in such a new (or old) way. Because they have a moderately responsive midsole foam, there’s a little bit of an energetic spark in each stride and not the energy-sapping flat feeling of an old-school EVA midsole or the excessively bouncy feeling of a max-cushioned marathon supershoe. For Brian’s full review of the Brooks Hyperion, check it out here. #BelieveTheHyperion Minute 5: Quick Intervals Our friend Rebecca Trachsel, publisher of the popular blog, Running With Music, greatly appreciates the warm response to her first couple of song recommendations here. She fuels her roles as a fast marathoner and HS XC coach with excellent music choices that complement a long run with AirPods or a track session with a big party speaker. Here’s her latest recommendation: Today's song is “Tide” by JDM Global. Released in 2021, the song is not new but both the song and the artist are new to me and I am digging all of it. I can't stop listening to this gem, in particular, that has a colorful, psychedelic edge to it. Makes me want to get my surfboard out and hit the water. And I don't surf. So running will have to do. Close enough. You can check it out here. #turnitup In the last Quick Interval of this issue, we mentioned the benefits of infrared saunas and their ability to develop heat shock proteins, or HSPs for short. That’s all well and good, but most of us don’t have easy access to infrared saunas, which can be expensive and hard to fit in your home. If you’re still looking to reap the benefits, infrared sauna blankets could be the convenient solution to the problem of accessibility. To learn about this tech, take a look at: “The 11 Best Infrared Sauna Blankets for Relaxing Post-Workout Recovery at Home.” Lets face it, outside of Paleo diet disciples, red meat doesn’t get a ton of good press these days. Excessive consumption has been linked to an increase in cancer risk. It’s a calorically dense food that contains a lot of fat, which makes it suboptimal for a diet if your goal is weight loss. We think there’s a way to have your steak and eat it too, so to speak, and that’s by learning about: “The Best & Worst Cuts of Steak—Ranked by Nutrition!.” The short answer is, eat less ribeye and more London Broils if you want more protein and less fat on your meat. This year, the Boston Marathon is shaping up to have one of the most competitive fields ever. It’s hit an all time high for qualifier applications, and that means your time will need to be well under the posted cut-off time to secure a spot. To see the details, read “New Record Set for Qualifier Applications to 2024 Boston Marathon in First Year of Partnership with Bank of America.” There are other ways to enter the race, however, like running with a charity bib, and to learn how to make that happen, head on over to the “Bank Of America Boston Marathon Official Charity Program.” Minute 6: Daily Inspiration Lower back pain is enough to stop a runner in their tracks. The good news is, @dr.matt_tcom may have the solution. If you’ve got a resistance band, tie it off to a post and give his banded step over stretch a try. The move is designed to open up your hips and lower back, improve your balance, and correct muscle imbalances all at once. The key to this move is slow, controlled movement, so it should fit right into your warmup or cooldown routine without causing too much muscular fatigue. Follow along with the clip below to improve the performance in this important zone of your body. Click here to watch.

Available for purchase here. By Brian Metzler With the Sept. 24 Berlin Marathon right around the corner, the fall marathon season is officially upon us. And that means it’s prime time for running shoe geeks like me. Adidas announced its new $500 racing shoe that its elite athletes will be wearing this season, and there will certainly be more next-gen shoes dropping in the coming weeks. One shoe that’s likely to be on the feet of a lot of age-group marathoners is Hoka’s Rocket X 2. Although it was on the feet of several pro athletes at last year’s Boston Marathon and the 2022 Ironman World Championship in Kona, the much-anticipated Rocket X 2 wasn’t released to the public until this past March. Since then it’s made a big splash, both in half-marathons and marathons around the world. And in the recent men’s edition of the 2023 Ironman World Championship in Nice, France, 6 of the top 10 finishers wore a pair of these energetic speedsters. Expect to see a lot of these on the feet of fast runners in Berlin, and in the Oct. 8 Chicago Marathon and the Oct. 14 women’s edition of the Ironman World Championship. Why is this shoe so hot right now? Two main reasons: First, it has a remarkable fit, feel and ride. Second, it’s Hoka’s first true top-tier high-performance racing shoe and the brand is one of the world’s fastest-growing running shoe brands. (It’s Hoka’s third model of a carbon-plated racing shoe after the original Rocket X and Carbon X models, but the first one that has had impressive high-level results.) What’s New: The original Rocket X carbon-plated racing shoe debuted on a handful of runners’ feet during the 2020 U.S. Olympic Trials Marathon in Atlanta, including women’s winner Aliphine Tuliamuk. That shoe had a more traditional low-to-the-ground design with a first-generation superfoam midsole, so, although it allowed for fast and efficient running, it wasn’t as inherently energetic as most contemporary supershoes. The Rocket X 2 is an entirely new maximally-cushioned long-distance racing shoe built on a midsole platform of a new formulation of Hoka’s super-critical PEBA midsole material that produces a high-rebound sensation. That’s combined with a curvy carbon-fiber plate embedded between two layers of the foam, a one-piece, breathable micromesh upper and small, thin segments of outsole rubber for traction. Fit/Feel/Ride: The Hoka Rocket X 2 fits true to size with a medium-narrow interior volume and a fairly snug toe box that has only a tiny bit of wiggle room for your toes. (It’s a unisex-sized shoe that’s only available in a standard width.) The fully gusseted tongue, technical micromesh upper, and flexible but reinforced heel (sans a rigid heel cup) create a decidedly snug, locked-down fit. Once I laced them up and started jogging at an easy pace, I immediately felt the unique rolling/bouncy feeling served up from the shoe’s energetic chassis. That’s when I started to realize the lively sensation it can produce at faster paces. The first time I ran at race pace (and honestly every time since then), I have appreciated the smooth heel-toe stride sensation that ends with a snappy burst of energy as I have started my next stride. It almost feels too good to be true, but it’s legit and, assuming your fitness and leg strength are up to the task, it can help you run fast and efficiently as long as you’re able to keep it going. Like all supershoes, it’s oriented for neutral gaits, but it’s much more inherently stable than many of its contemporaries. Why It’s Great: It’s great because of the forward propulsion it provides in every stride. The shoe is stiff and inflexible in your hands, but that’s what allows the foam and plate to create such a propulsive vibe on your feet. That propulsive sensation comes from Hoka’s ProFly construction – the combination of the extremely responsive foam, the aggressively shaped carbon-fiber plate, and perhaps most importantly, the convex-shaped geometry of the bottom of the shoe. (Hoka refers to it as an early stage MetaRocker design.) It’s one of those shoes that feels like it’s doing a lot of the work for you because as soon as you get two-thirds of the way through the heel-to-toe roll-through, if feels like your forefoot drops off the edge of the shoe and you get a burst of propulsion that ignites the toe-off motion into your next stride. I love shoes like that, both for racing but also long weekend runs and longer intervals like mile repeats or the 3 x 3-mile pre-marathon workout I did earlier this week. Why You’ll Love It: You’ll love it because it’s a shoe that can help you run more efficiently, even if you’re tired and running with a very fatigued heel-striking gait. The fact that so many high-level triathletes are wearing the shoe should be intriguing to age-group and recreational marathoners. Why? Because those athletes are running their marathon segments at the end of a triathlon under considerable fatigue, which means they’re relying on the shoe more when their running gait is already compromised. For an age-group marathoner like me, it means I don’t have to be able to run with the form of an elite runner like I need to do with some supershoes. The rocker shape and carbon plate design help compensate for my less-than-optimal form, especially when I’m fatigued late in a race or long run. Weights: 6.5 oz. (women’s 8); 7.5 oz. (men’s 9) Heel-Toe Offset: 5mm (40mm in the heel, 35mm in the forefoot) Pro: The lightweight upper material is very breathable, comfortable and supportive. It’s subtly but effectively reinforced with an interior web of TPU bands that stretch slightly to help create some supportive structure and a near-custom fit. Con: This shoe is slightly heavier than some marathon racing supershoes and about an ounce heavier than the previous version of the Rocket X. That’s mostly a factor of the thicker form midsole and I don’t think it inhibits its ability to run efficiently, but if you like featherweight shoes (like Nike’s Vaporfly Next% 3 at 6.5 ounces), you might notice the difference. Available for purchase here.

SEP 15, 2023 Minute 1: How good is a 6 minute mile, anyway? It should come as no surprise that in our opinion, running a 6-minute mile is a pretty dang impressive accomplishment. Don’t just take our word for it, though, because we’ve found the numbers to back it up in this new piece from MarathonHandbook: “Is A 6 Minute Mile Good? + Good Mile Times By Age And Sex.” For both men and women, running a mile in under 6 minutes will put you well below the average runner’s pace. According to the data, running a sub-6 minute mile means you’ve probably been training for between 2 to 5 years, so if you aren’t quite there yet, don’t feel bad. Just follow the tips and strategies listed in “How To Run a Faster Mile.” Strength training, especially with moves that target your legs and core can improve your top speed. Combine that with 1 or 2 tempo or interval workouts a week, and you’ll be on track to a PR eventually. You can give yourself a strategic advantage as well by fueling up on fruits for a rapid source of energy that won’t weigh you down at race time. Once you’ve done your prep, look for a competition to test your skills, like the famous Fifth Avenue Mile produced by the NYRR. The full results table from this year’s edition is here if you want to see how you’d fare: “2023 New Balance 5th Avenue Mile.” This year, the overall average finishing times were 6:46 for men, 8:24 for women, and 6:41 for non-binary runners. #Sub6Club Minute 2: Runners will love these 16 books We’d like to think our newsletter is the espresso of fitness advice; a distilled shot of the most vital information available. As effective as that can be, there’s no substitute for understanding the full scope of a topic through detailed study, and that’s the kind of knowledge best attained through longform content like books. If you’re looking to do a deep dive, pick up one of these: “Top 16 Books For Runners Of All Levels.” We were happy to see our all-time favorite, Running With The Buffaloes, rank #2 on the list. There are a few other notable inclusions on the list, starting with Haruki Murakami’s What I Talk About When I Talk About Running. Murakami’s meditative and inspiring novel tells his story of going from an out-of-shape, chain-smoking bartender to world-renowned author and ultramarathoner. The kicker? It all started in his 30s, making him living proof that it’s never too late to adopt a better lifestyle. We’d also note Alex Hutchinson’s Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance. Hutchinson is a regular contributor to Runner’s World and Outside Magazine, and we’ve frequently covered his data-driven approaches to optimizing your fitness in our own work. Endure examines the role mental and physical barriers play in determining our athletic capability, and it’s a must-read for anyone who’s looking to cultivate the mindset of an elite athlete. #KnowledgeIsPower Minute 3: What is the current state of AI-driven fitness? Every time we see AI pop up in the news these days, it feels like we’re getting eerily close to computers that think for themselves. It’s straight out of a sci-fi film, and we sure hope we end up with ones like TARS from Interstellar, not Ava from Ex-Machina. Tools like ChatGPT have garnered most of the media attention, but now trainers and athletes have found ways of transforming their approach to fitness with AI tools, according to “Capabilities And Challenges Of AI-Enabled Fitness Applications.” Engineers are optimistic about the integration of AI and machine learning in fitness wearables to give greater accuracy and tracking without the use of visual inputs. Movement analytics apps may soon be able to check your form and track things like running strides and yoga routines with a level of detail we’ve never seen before, boding well for those looking to decrease their risk of injury. AI also promises to increase the level of personalization you receive when searching for training plans. For instance, you can ask ChatGPT for workout recommendations based on your age, sex, body type, and more, and to learn how to use it effectively, you can read one athlete’s experience in “A man lost 26 pounds with a beginner's running plan ChatGPT created for him — and a running coach said the workout plan is legit.” #ChatPB Minute 4: Shoe Review: Hoka Rocket X 2 ($250) Like our shoe reviewer, Brian Metzler, we have long held a soft spot (pun intended) in our hearts for Hoka. Battling some nagging injuries a few years back, we switched to the then-awkward-looking new shoes and felt better almost immediately. While we continue to enjoy a range of shoes in our quiver, we will always cheer for Hoka. This week, Brian dives into a model that is a far cry from those clunky early Hokas, the revamped Hoka Rocket X 2, built for speed on a fall race course near you. The highlights of Brian’s Hoka Rocket X 2 review are below, while the full review is here. One shoe that’s likely to be on the feet of a lot of age-group marathoners this fall is Hoka’s Rocket X 2. Although it was worn by several pro athletes at last year’s Boston Marathon and the 2022 Ironman World Championship in Kona, the much-anticipated Rocket X 2 wasn’t released to the public until this past March. Since then it’s made a big splash, both in half-marathons and marathons around the world. And in the recent men’s edition of the 2023 Ironman World Championship in Nice, France, 6 of the top 10 finishers wore a pair of these energetic speedsters. Expect to see a lot of these on the feet of fast runners in Berlin, and in the Oct. 8 Chicago Marathon and the Oct. 14 women’s edition of the Ironman World Championship. Why is this shoe so hot right now? Two main reasons: First, it has a remarkable fit, feel and ride. Second, it’s Hoka’s first true top-tier high-performance racing shoe and the brand is one of the world’s fastest-growing running shoe brands. (It’s Hoka’s third model of a carbon-plated racing shoe after the original Rocket X and Carbon X models, but the first one that has had impressive high-level results.) What’s New: The original Rocket X carbon-plated racing shoe debuted on a handful of runners’ feet during the 2020 U.S. Olympic Trials Marathon in Atlanta, including women’s winner Aliphine Tuliamuk. That shoe had a more traditional low-to-the-ground design with a first-generation superfoam midsole, so, although it allowed for fast and efficient running, it wasn’t as inherently energetic as most contemporary supershoes. The Rocket X 2 is an entirely new maximally-cushioned long-distance racing shoe built on a midsole platform of a new formulation of Hoka’s super-critical PEBA midsole material that produces a high-rebound sensation. That’s combined with a curvy carbon-fiber plate embedded between two layers of the foam, a one-piece, breathable micromesh upper and small, thin segments of outsole rubber for traction. Why You’ll Love It: You’ll love it because it’s a shoe that can help you run more efficiently, even if you’re tired and running with a very fatigued heel-striking gait. The fact that so many high-level triathletes are wearing the shoe should be intriguing to age-group and recreational marathoners. Why? Because those athletes are running their marathon segments at the end of a triathlon under considerable fatigue, which means they’re relying on the shoe more when their running gait is already compromised. For an age-group marathoner like me, it means I don’t have to be able to run with the form of an elite runner like I need to do with some supershoes. The rocker shape and carbon plate design help compensate for my less-than-optimal form, especially when I’m fatigued late in a race or long run. For Brian’s full review of the Hoka Rocket X 2, check it out here. #RocketingPopularity Minute 5: Quick Intervals Thank you for the positive feedback on last week’s launch of a partnership with our friend Rebecca Trachsel, publisher of the popular blog, Running With Music. Not only is Trax a sub-3:00 marathoner and celebrated HS XC coach, but she is also a music aficionado with a particular expertise in selecting songs for runners. She is the cool friend you turn to when you are bored with your playlists and need a suggestion. This week’s selection is Run by Night Panda, featuring Anjulie. According to Rebecca, Night Panda never fails to please with their super upbeat, highly motivating jams that make you want to drop what you're doing and cut a rug or go for a run. Or both. Their entire catalog is worth a deep-dive if you’re looking for more uptempo tunes for your playlist. I went with their song ‘Run’ this week for obvious reasons. Check it out on Spotify here. #turnitup We know that many of you are runners who like to cross train by cycling. When we come across interesting bits of advice, we like to share it with our two-wheeling friends. A properly tuned bike will make a world of difference in your performance, and one often overlooked aspect is your bike’s crank arm length. If you’ve never optimized this feature of your bike, check out: “Should You Be Using Shorter Crank Arms on Your Mountain Bike?” The short answer is that research indicates crank arms that are roughly 20% of the rider’s leg length will yield the best results. When we’re in stressful situations, our bodies have some strange ways to cope, even though we aren’t even aware of what’s happening. The phenomena known as “screen apnea” is a perfect example. It refers to our tendency to hold our breath during stressful events like checking a chaotic email inbox for the first time in a while or bracing for a delicate client/colleague call. If you want to understand and avoid the pitfalls of such behavior, read “Do You Suffer From ‘Screen Apnea’?” It’s been a huge relief to return to a sense of normalcy in the wake of the COVID-19 pandemic’s peak. That being said, COVID hasn’t disappeared entirely and appears to be spreading as we head into fall. If you are considering the new booster shot and want to know who should get it, take a look at: “The new COVID boosters are coming: Here's what you need to know.” Minute 6: Daily Inspiration When we watch athletes perform on the world stage, it can look like they’re simply born to win. What we don’t see are the hours, days, and years of preparation it takes to get to that point, and it can be discouraging when we aren’t making the progress we want fast enough. @marathon.princess knows all about it, as she took over 30 marathon attempts to run a sub-4:00 marathon. Her story is proof that perseverance will take you far, and she’s not the only one. Our new music contributor Rebecca Trachsel has a similar tale about her path to a sub-3:00 marathon which you can read about in this heartwarming blog post. The video below offers some good perspective and advice from @marathon.princess on how to handle the long journey to your goals.

SEP 15, 2023 Minute 1: How good is a 6 minute mile, anyway? It should come as no surprise that in our opinion, running a 6-minute mile is a pretty dang impressive accomplishment. Don’t just take our word for it, though, because we’ve found the numbers to back it up in this new piece from MarathonHandbook: “Is A 6 Minute Mile Good? + Good Mile Times By Age And Sex.” For both men and women, running a mile in under 6 minutes will put you well below the average runner’s pace. According to the data, running a sub-6 minute mile means you’ve probably been training for between 2 to 5 years, so if you aren’t quite there yet, don’t feel bad. Just follow the tips and strategies listed in “How To Run a Faster Mile.” Strength training, especially with moves that target your legs and core can improve your top speed. Combine that with 1 or 2 tempo or interval workouts a week, and you’ll be on track to a PR eventually. You can give yourself a strategic advantage as well by fueling up on fruits for a rapid source of energy that won’t weigh you down at race time. Once you’ve done your prep, look for a competition to test your skills, like the famous Fifth Avenue Mile produced by the NYRR. The full results table from this year’s edition is here if you want to see how you’d fare: “2023 New Balance 5th Avenue Mile.” This year, the overall average finishing times were 6:46 for men, 8:24 for women, and 6:41 for non-binary runners. #Sub6Club Minute 2: Runners will love these 16 books We’d like to think our newsletter is the espresso of fitness advice; a distilled shot of the most vital information available. As effective as that can be, there’s no substitute for understanding the full scope of a topic through detailed study, and that’s the kind of knowledge best attained through longform content like books. If you’re looking to do a deep dive, pick up one of these: “Top 16 Books For Runners Of All Levels.” We were happy to see our all-time favorite, Running With The Buffaloes, rank #2 on the list. There are a few other notable inclusions on the list, starting with Haruki Murakami’s What I Talk About When I Talk About Running. Murakami’s meditative and inspiring novel tells his story of going from an out-of-shape, chain-smoking bartender to world-renowned author and ultramarathoner. The kicker? It all started in his 30s, making him living proof that it’s never too late to adopt a better lifestyle. We’d also note Alex Hutchinson’s Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance. Hutchinson is a regular contributor to Runner’s World and Outside Magazine, and we’ve frequently covered his data-driven approaches to optimizing your fitness in our own work. Endure examines the role mental and physical barriers play in determining our athletic capability, and it’s a must-read for anyone who’s looking to cultivate the mindset of an elite athlete. #KnowledgeIsPower Minute 3: What is the current state of AI-driven fitness? Every time we see AI pop up in the news these days, it feels like we’re getting eerily close to computers that think for themselves. It’s straight out of a sci-fi film, and we sure hope we end up with ones like TARS from Interstellar, not Ava from Ex-Machina. Tools like ChatGPT have garnered most of the media attention, but now trainers and athletes have found ways of transforming their approach to fitness with AI tools, according to “Capabilities And Challenges Of AI-Enabled Fitness Applications.” Engineers are optimistic about the integration of AI and machine learning in fitness wearables to give greater accuracy and tracking without the use of visual inputs. Movement analytics apps may soon be able to check your form and track things like running strides and yoga routines with a level of detail we’ve never seen before, boding well for those looking to decrease their risk of injury. AI also promises to increase the level of personalization you receive when searching for training plans. For instance, you can ask ChatGPT for workout recommendations based on your age, sex, body type, and more, and to learn how to use it effectively, you can read one athlete’s experience in “A man lost 26 pounds with a beginner's running plan ChatGPT created for him — and a running coach said the workout plan is legit.” #ChatPB Minute 4: Shoe Review: Hoka Rocket X 2 ($250) Like our shoe reviewer, Brian Metzler, we have long held a soft spot (pun intended) in our hearts for Hoka. Battling some nagging injuries a few years back, we switched to the then-awkward-looking new shoes and felt better almost immediately. While we continue to enjoy a range of shoes in our quiver, we will always cheer for Hoka. This week, Brian dives into a model that is a far cry from those clunky early Hokas, the revamped Hoka Rocket X 2, built for speed on a fall race course near you. The highlights of Brian’s Hoka Rocket X 2 review are below, while the full review is here. One shoe that’s likely to be on the feet of a lot of age-group marathoners this fall is Hoka’s Rocket X 2. Although it was worn by several pro athletes at last year’s Boston Marathon and the 2022 Ironman World Championship in Kona, the much-anticipated Rocket X 2 wasn’t released to the public until this past March. Since then it’s made a big splash, both in half-marathons and marathons around the world. And in the recent men’s edition of the 2023 Ironman World Championship in Nice, France, 6 of the top 10 finishers wore a pair of these energetic speedsters. Expect to see a lot of these on the feet of fast runners in Berlin, and in the Oct. 8 Chicago Marathon and the Oct. 14 women’s edition of the Ironman World Championship. Why is this shoe so hot right now? Two main reasons: First, it has a remarkable fit, feel and ride. Second, it’s Hoka’s first true top-tier high-performance racing shoe and the brand is one of the world’s fastest-growing running shoe brands. (It’s Hoka’s third model of a carbon-plated racing shoe after the original Rocket X and Carbon X models, but the first one that has had impressive high-level results.) What’s New: The original Rocket X carbon-plated racing shoe debuted on a handful of runners’ feet during the 2020 U.S. Olympic Trials Marathon in Atlanta, including women’s winner Aliphine Tuliamuk. That shoe had a more traditional low-to-the-ground design with a first-generation superfoam midsole, so, although it allowed for fast and efficient running, it wasn’t as inherently energetic as most contemporary supershoes. The Rocket X 2 is an entirely new maximally-cushioned long-distance racing shoe built on a midsole platform of a new formulation of Hoka’s super-critical PEBA midsole material that produces a high-rebound sensation. That’s combined with a curvy carbon-fiber plate embedded between two layers of the foam, a one-piece, breathable micromesh upper and small, thin segments of outsole rubber for traction. Why You’ll Love It: You’ll love it because it’s a shoe that can help you run more efficiently, even if you’re tired and running with a very fatigued heel-striking gait. The fact that so many high-level triathletes are wearing the shoe should be intriguing to age-group and recreational marathoners. Why? Because those athletes are running their marathon segments at the end of a triathlon under considerable fatigue, which means they’re relying on the shoe more when their running gait is already compromised. For an age-group marathoner like me, it means I don’t have to be able to run with the form of an elite runner like I need to do with some supershoes. The rocker shape and carbon plate design help compensate for my less-than-optimal form, especially when I’m fatigued late in a race or long run. For Brian’s full review of the Hoka Rocket X 2, check it out here. #RocketingPopularity Minute 5: Quick Intervals Thank you for the positive feedback on last week’s launch of a partnership with our friend Rebecca Trachsel, publisher of the popular blog, Running With Music. Not only is Trax a sub-3:00 marathoner and celebrated HS XC coach, but she is also a music aficionado with a particular expertise in selecting songs for runners. She is the cool friend you turn to when you are bored with your playlists and need a suggestion. This week’s selection is Run by Night Panda, featuring Anjulie. According to Rebecca, Night Panda never fails to please with their super upbeat, highly motivating jams that make you want to drop what you're doing and cut a rug or go for a run. Or both. Their entire catalog is worth a deep-dive if you’re looking for more uptempo tunes for your playlist. I went with their song ‘Run’ this week for obvious reasons. Check it out on Spotify here. #turnitup We know that many of you are runners who like to cross train by cycling. When we come across interesting bits of advice, we like to share it with our two-wheeling friends. A properly tuned bike will make a world of difference in your performance, and one often overlooked aspect is your bike’s crank arm length. If you’ve never optimized this feature of your bike, check out: “Should You Be Using Shorter Crank Arms on Your Mountain Bike?” The short answer is that research indicates crank arms that are roughly 20% of the rider’s leg length will yield the best results. When we’re in stressful situations, our bodies have some strange ways to cope, even though we aren’t even aware of what’s happening. The phenomena known as “screen apnea” is a perfect example. It refers to our tendency to hold our breath during stressful events like checking a chaotic email inbox for the first time in a while or bracing for a delicate client/colleague call. If you want to understand and avoid the pitfalls of such behavior, read “Do You Suffer From ‘Screen Apnea’?” It’s been a huge relief to return to a sense of normalcy in the wake of the COVID-19 pandemic’s peak. That being said, COVID hasn’t disappeared entirely and appears to be spreading as we head into fall. If you are considering the new booster shot and want to know who should get it, take a look at: “The new COVID boosters are coming: Here's what you need to know.” Minute 6: Daily Inspiration When we watch athletes perform on the world stage, it can look like they’re simply born to win. What we don’t see are the hours, days, and years of preparation it takes to get to that point, and it can be discouraging when we aren’t making the progress we want fast enough. @marathon.princess knows all about it, as she took over 30 marathon attempts to run a sub-4:00 marathon. Her story is proof that perseverance will take you far, and she’s not the only one. Our new music contributor Rebecca Trachsel has a similar tale about her path to a sub-3:00 marathon which you can read about in this heartwarming blog post. The video below offers some good perspective and advice from @marathon.princess on how to handle the long journey to your goals.

SEP 13, 2023 Minute 1: Say goodbye to caffeine crashes Coffee can be an athlete’s cheering section when they need a boost of energy, but it can also be a nasty heckler if that athlete has a caffeine sensitivity. Even if you love this WADA-approved cheat code, the highs and lows of caffeinated beverages may have you wanting to taper your habit. Switching to decaf coffee is an effective way to stave off cravings, but did you know decaf coffee can still bring a lot of the benefits a normal cup of joe provides? The background is here: “Decaf Coffee: Is It Good Or Bad For You?” Even when caffeine is removed, coffee still contains antioxidants, phytochemicals, and a neuroprotective compound known as phenylindane. All those ingredients can improve GI health and cognitive performance, while lowering the risk of metabolic syndrome, diabetes, and liver disease. If you don’t want to give up caffeine entirely, but you’re still worried about the caffeine crash, consider trying some of the alternatives listed here: “Which Caffeine Source Gives You the Best Boost—and the Tamest Crash?” On the smooth end of the spectrum sits matcha tea, thanks to its inclusion of an antioxidant called “epigallocatechin 3-gallate” (EGCG) which limits the adrenaline response from caffeine. Lattes are gentler than black coffee too, since milk has a similar effect to EGCG. Whatever you choose, you probably want to “Steer clear of these unhealthy caffeine sources” if you’re in search of a cleaner source of energy. Last but not least, if you’re jamming on a school/work project – or just trying to binge Succession – try using some of “The Best Ways to Stay Awake Without Caffeine.” #CrashTest Minute 2: How to avoid quadricep cramps What’s worse than something cramping your style? Something cramping your muscles, of course. Most runners are all too familiar with the painful feeling of a cramp mid-race, and when it happens in a muscle as big as your quadricep, it can make you look for a subway station faster than Rosie Ruiz. If you’ve experienced quad cramps yourself, you can learn how to solve the problem in this new piece from Marathon Handbook: “Quad Cramps During Exercise? Why, What To Do, + How To Avoid It!” Historically, scientists have suspected that cramps are caused by dehydration or lack of electrolytes, but new research suggests it has got more to do with a phenomenon known as “altered neuromuscular control.” That’s when your muscles and nerves become overworked to the point that they can no longer transmit signals to relax a muscle effectively, causing prolonged periods of involuntary contraction. So, how can you avoid cramps? Experts recommend warming up your nervous system before exercise, and cooling it down afterwards. Some of these techniques listed in “How to Calm Your Nervous System,” include using a weighted blanket, shaking out excess energy, and reducing stimuli like loud sources of noise. Research suggests that some foods engage directly with our nervous system, which is why many athletes swear by pickle juice: “How to get rid of leg cramps? Try pickle juice.” We used to assume that pickle juice worked by injecting salty liquid into your system, but it turns out that as little as one tablespoon of pickle brine can trigger a nerve reflex that brings cramp relief in seconds. #GettingOnMyNerves Minute 3: These nutrition rules may do more harm than good “Move fast and break things,” Mark Zuckerberg once commanded his Facebook colleagues. Setting aside the fact that changing his advertising algorithm nearly broke the business model of many running race directors, we generally understand what Zuck was saying. We were reminded of this principle again last week when we read: “5 nutrition ‘rules’ runners can forget.” An athlete’s diet has a lot of “rules'' that are accepted without question, but depending on your circumstance, it may be time to break them. The practice of going gluten free exploded in popularity in the early 2010s, and for those with celiac disease, it can make a world of difference for the better. Unfortunately, gluten got a bad rap along the way, even among those without a dietary restriction, and some folks decided to go gluten free voluntarily. That’s too bad, say many nutritionists, because following a gluten-free diet can put you at a greater risk for nutritional deficiencies, according to: “How To Fuel If You’re Gluten Free.” Another rule that athletes are often told is that “lean is fast,” encouraging you to limit your food intake. If weight loss is your goal, that could be an OK approach, but if you want to maximize your performance and feel good doing it, you’ve got to watch out for underfueling: “How do I know if I'm underfueling my running?” Look out for signs of excessive caloric deficiency, like loss of muscle mass, delayed recovery times, fatigue, disruptions in your menstrual cycle, and more. And remember, the best marathoner in the world, Eliud Kipchoge, has a BMI that is “normal,” not “underweight.” #RewriteTheRulebook Minute 4: Know when it’s time to stop your race The sunk-cost fallacy is the reluctance to abandon a course of action due the large amount of time and money you have already plowed into that course. You’ve probably heard it applied to bad investments, but it can also impact our lives beyond finance. For runners, we invest both time and money into our race performance, and that can cause us to feel like quitting a course before the finish line isn’t an option. The truth is, there are times when pushing too far will put your long-term goals and your health in danger. To keep yourself safe, consider this advice: “How to Know When to DNF.” The urge to quit can be brought on by both physical and mental obstacles, and generally speaking, the former are of greater concern. If you experience an injury, have a bathroom emergency, or feel symptoms of heat stroke or dehydration, the decision is easy: stop and check yourself, and if anything you find is concerning, it’s time to call it quits. Mental blocks, on the other hand, can often be overcome with the right approach. For that, you can follow some of the tips included in “Fighting the Urge to Quit your Workouts.” Setting a concrete, attainable goal can be a strong motivator when the desire to slow down creeps in. The way you speak to yourself in moments of difficulty has an impact as well, according to: “Self-talk During Sport – Advantage or Detriment.” Positive self-reinforcement is scientifically proven to be more effective than negative self-talk. #QuittingTime Minute 5: Quick Intervals Have you ever looked at your fitness tracker at the end of a workout, seen the VO2 max score, and wondered: “How the heck are they measuring that?” You might know that a VO2 max test is typically done in a lab, on a treadmill, with a mask to precisely measure your oxygen intake. But by measuring pace, heart rate, and other metrics, your watch can give you a pretty accurate estimate. In fact, your VO2 max estimate can be a useful guiding tool to plan your training around, and to learn how, take a look at “How I boosted my VO2 Max fitness to 'excellent' on my Garmin watch.” When you eat, do you rush through the meal, or do you savor the flavor? We hope you’re able to take your time, because research has found that a slower pace improves your satisfaction with meals and also delivers a few health benefits. If you need a little help to slow your roll, you can try incorporating mindfulness techniques into your meals: “Scarfing down your food? Here's how to slow down and eat more mindfully.” Tempo runs, fartleks, interval training, and long runs get a lot of love when you’re building your schedule. They’re the exciting part of training where you’re exploring your limits, after all. But as boring as it may seem, it’s important not to overlook the base run, which forms the bedrock of any runner’s conditioning. Base runs shouldn’t be very long or fast, but they act as the breathing room between harder sessions to keep you consistently growing faster. To learn how to perfect your base run, check out: “Running Essentials: The Base Run.” A good rule of thumb is that a base run should be two minutes per mile slower than your 10K pace. If you’re more of a feel person, your exertion should be about a 4 on a scale of 1-10. Minute 6: Daily Inspiration Having just sung the praises of base runs, we’ve been following this coach on Instagram for several months and we really like his stuff: @exsplosive_athlete. The skips, hops, and stair climbs he recommends are all about building explosivity. These moves develop your muscles and tendons and can improve running economy substantially. That means these broad jumps, single leg hops, and pogo jumps are useful for short and long distance runners alike. So find a flight of stairs, lace up your shoes, and see how high you can climb as you follow along with this video.

SEP 8, 2023 Minute 1: Even long-distance runners should do speed work When it comes to a runner’s top speed, the old adage of “use it or lose it” rings true. You can’t expect to get faster without actually running fast. A lot of coaches say that increasing your top speed can be beneficial for short and long distance runners alike. To learn why, take a look at: “Why Speed Training Matters (Even if You’re an Ultrarunner).” The author defines speedwork as any running that’s done at your mile race pace or faster. There’s an important distinction, however, between fast running and hard running. You can train speed by running fast for very short periods of time, avoiding excessive burnout and injury that may otherwise hinder your endurance training. With that in mind, you can think of speed work as the “cherry on top” of the sundae that is your training routine. If you’re looking for a way to reach fast speeds without overloading your schedule, strides could be the way to go: “Learn How to Run Strides and Become a Better Runner.” When you run strides properly, you should only be at or near your top speed for a few seconds at a time. They can even be part of your warmup or cooldown, and could be paired with strength training: “These 4 Exercises Will Help Improve Your Sprint Speed.” Deadlifts, kettlebell swings, lunges, and plyometric push presses can develop the explosivity and elasticity of the muscles in tendons in your legs; exactly what you need to reach higher speeds on the track. #InQuicknessAndInHealth Minute 2: Can this Japanese tradition unlock your best self? If you’re in search of a fresh start and a year full of accomplishment, the Japanese ritual known as Misogi could be just what you need. That’s what NBA 3-point shooting legend Kyle Korver thinks, because he credits some of his success to the annual cleansing tradition that you can learn about in “Longevity Lessons From Japan’s Yearly ‘Misogi’ Ritual.” We should clarify, the way Korver and other endurance athletes tend to use the term is a bit removed from its traditional roots. In Shinto culture, Misogi is a purification ritual involving a pilgrimage to a sacred waterfall, lake, or river. To see what that entails, you can watch “Misogi, Traditional Japanese Ritual | FCA Life in Fukui #17.” Nowadays, the term has been westernized, denoting an annual challenge that tests your physical abilities. In Krover’s case, that meant doing a 30-mile paddleboard adventure, or a 5K run on the ocean floor (with surfacing breaks, of course). Misogi isn't the only practice worth borrowing from Eastern culture, and you may remember our coverage of rajio taisō from Minute 2 of this issue. Rajio taisō is a form of morning calisthenics that’s publicly broadcast every morning in Japan, and it's part of a larger habit of weaving physical fitness into a daily routine that’s so popular among Japanese adults. For more on that, take a look at “How Japanese People Stay Fit for Life, Without Ever Visiting a Gym.” #RunningRituals Minute 3: Apples are in season, and they’ve got a lot of benefits In our last issue, we were falling in love with classic autumn food like pumpkin. Well, that’s not the only superfood coming into season, according to: “Health Benefits of Apples.” Apples, especially unpeeled, are high in polyphenols and fiber. That’s good news for anyone looking to lower their risk of heart disease, improve digestion, support weight management, and more. Apples have plenty of carbohydrates in them as well, which makes them perfect for a pre- or post-workout snack. Carbohydrate replenishment is one of the key components of a balanced recovery diet, according to: “Exactly What to Eat for Muscle Recovery, According to a Dietitian.” In addition to carbs, you’ll want to get plenty of protein, electrolytes, calcium, and vitamin D. Endurance athletes should also be sure to replenish the fat they’ve burned on longer outings, since it's the longest lasting source of energy our body can use. If you want a helpful reminder of why you should add all types of food into your diet, take a look at this video from @stephgrassodietitian. Her approach focuses on the benefit each kind of food can add to your life, even if it’s considered a traditionally “unhealthy” option, which can work well for folks who find restrictive dieting to be a losing battle. #AdditionsNotRestrictions Minute 4: Gear Review: Method Seven Silverton Sunglasses ($175) Brian Metzler is saying au revoir to Chamonix, but before hitting the road, he did some test drives with a new pair of high performance eyewear built for runners – the Method Seven Silverton sunglasses. While Brian spends most of his professional time critiquing running shoes, he was so blown away by these glasses that he decided to do a full review. In terms of bang for the buck, we love our goodr sunglasses, but for high performance and durability, we are going to pick up a pair of these Silvertons. The highlights of Brian’s latest review are below, but you can find the full version on our website. When it comes to running shades, I’ve typically found Kaenon, Maui Jim, Adidas Eyewear and Julbo to have some of the best lenses for running. After testing two of their models, Method Seven is definitely in that best-in-class category, too. Method Seven’s lightweight and extremely durable TRAIL26 polycarbonate lenses are more sophisticated than most brands, featuring anti-fog, anti-scratch and hydrophobic coatings and trail-optimized partial polarization and a VLT (visible light transmission) of 26%, which allows for more light and more contrast while still shading your eyes from the glare and vibrancy of the sun. It uses a development process called “notch filtering,” which utilizes rare earth elements bonded in crystal with advanced coatings and polymers that block the light you don’t need and enhance the light you do. That sounds both complicated and otherworldly, but from my point of view the proof is in the performance. I wore a pair of Silverton shades while running a variety of technical singletrack trails in Chamonix, France, last week. The lenses offered clear, uninhibited optics as I negotiated rocky, uneven surfaces in a range of light conditions at all times of the day. The high-contrast lenses really enhanced obstacles on the trail – rocks, roots, tufts of grass, gravel, etc. – so I could see them better. Ultimately, they created the best-case scenario in which I put on my sunglasses and forgot about them, no matter if the sun was out or if it happened to be a moment of overcast or cloudy skies. For Brian’s full review of the new Method Seven Silverton sunglasses, check it out here. #TheEyesHaveIt Minute 5: Quick Intervals We are very excited to announce a new partnership with a longtime friend of Six Minute Mile who publishes the excellent Running With Music blog. Rebecca Trachsel (aka Coach Trax to her high school cross country athletes) is the veteran of 30 marathons with a PR of 2:58:26 that she hit in her late 40s. (There’s hope for all of us!!!) In addition to running, Rebecca’s other obsession is music and she has an excellent ear. She is the friend you turn to when you are bored with your playlists and need a suggestion. Trax will be sharing a song each week that she feels is worth your time to know about. She’ll pick gems from all genres; songs that you might like to run to, dance to, cook to or do whatever it is you do with music. Her first selection is “The Streets” by Double Vision, a band that is composed of the duo Aleesha Dibbs & Billy Wright from Sydney, Australia. It’s got an old school, mellow vibe with electric undertones. The intro is slow and spacey before upping the pace when the vocals kick in. You can check it out on Spotify here. We’re proud to belong to the running community, which overall, is a place of immense respect and sportsmanship. Like any competitive sport, though, there are moments where liberties are taken for a competitive edge. We hope that issues like that remain small-scale and isolated, but that sure wasn’t the case at this year’s Mexico City Marathon. A whopping “11,000 runners DQ'd from Mexico City Marathon, per report.” Some offenders simply missed checkpoints, while others are accused of using vehicles to cut part of the course. There’s a lot to love about Peloton equipment, but the price tag can be a challenge for those of us who are mere mortals, financially. You get what you pay for, however, and the products sure do offer a premium experience. For some buyers, going with a used option could give you the best of both worlds, and if you need help picking out a second hand purchase, here is: “What to Consider Before Buying a Used Peloton.” Going to your first group fitness class can be a little overwhelming, which is why it’s so important you’ve got an instructor who can meet your needs. Someone who practices proper safety precautions, modifies the workload to your ability, and offers healthy motivation. If you’re unsure about how to find the right trainer, you should watch out for these “3 Fitness Class Red Flags You Should Never Ignore.” Minute 6: Daily Inspiration As we have mentioned a few times, our favorite shoe reviewer, Brian Metzler, has been hanging out in the French alps for the Ultra-Trail du Mont-Blanc. Brian was not only on hand for this year’s historic triumph by Courtney Dauwalter as she won the 106-mile race with 33,000 feet of elevation gain, but he also captured some spine-tingling video. Dauwalter finished the race in under 24 hours, completing an incredible triple play of winning UTMB, the Western States 100 and the Hard Rock 100 in one summer. That’s never been done before. Check out Brian’s excellent video of the packed crowds going bananas as Dauwalter smiled and high-fived her way to the scenic finish line.

By Brian Metzler What makes a good pair of sunglasses for running? For me, it’s simple: A pair of shades with a lightweight frame that stays on your face and has exceptional optics. The new Method Seven Silverton model sunglasses definitely hit those marks very well, which is a huge accomplishment for a relatively new brand in the running world. Since its inception a few years ago, Method Seven has focused, first and foremost, on optics for a wide range of activities with acute visual requirements – flying airplanes, monitoring cannabis-growing operations under the sharp glow of grow lights, and, yep, you guessed it, trail running. When it comes to running shades, I’ve typically found Kaenon, Maui Jim, Adidas Eyewear and Julbo to have some of the best lenses for running. After testing two of their models, Method Seven is definitely in that best-in-class category, too. Method Seven’s lightweight and extremely durable TRAIL26 polycarbonate lenses are more sophisticated than most brands, featuring anti-fog, anti-scratch and hydrophobic coatings and trail-optimized partial polarization and a VLT (visible light transmission) of 26%, which allows for more light and more contrast while still shading your eyes from the glare and vibrancy of the sun. It uses a development process called “notch filtering,” which utilizes rare earth elements bonded in crystal with advanced coatings and polymers that block the light you don’t need and enhance the light you do. That sounds both complicated and otherworldly, but from my point of view the proof is in the performance. I wore a pair of Silverton shades while running a variety of technical singletrack trails in Chamonix, France, last week. The lenses offered clear, uninhibited optics as I negotiated rocky, uneven surfaces in a range of light conditions at all times of the day. The high-contrast lenses really enhanced obstacles on the trail – rocks, roots, tufts of grass, gravel, etc. – so I could see them better. Ultimately, they created the best-case scenario in which I put on my sunglasses and forgot about them, no matter if the sun was out or if it happened to be a moment of overcast or cloudy skies. The Silverton shades weigh just 23.2 grams, which, believe it or not, is less than an ounce. The composite frames are flexible and bendable, so they won’t break if you accidentally sit on them. They have slip-free temple tips and nose pads that keep them in place during quick movements of running on technical trails, and they’re so light you barely feel them on your face. The other variable of running sunglasses, of course, is price. At $175, the Method Seven Silverton shades aren’t cheap, but as I’ve said before, you get what you pay for. I love budget-priced glasses made by Tifosi, Shady Rays and Goodr, however, my experience with those has generally been that they are good $25 to $35 shades but … (if you know, you know) …um, well, they’re good $25 to $35 shades. Some of those have broken easily, some of those have quickly gotten smudged or scratched lenses and none of those have exceptional optics. That’s not a knock on other brands, but instead it’s a suggestion, if your budget allows, that buying a truly exceptional pair of sunglasses, like the Method Seven Silverton, is a really smart investment.

SEP 6, 2023 Minute 1: Why and how to relax your running form There is no shortage of double entendres for running coaches to encourage their charges to remain calm: Take a breather. Kill time. Kick back. Put your feet up. Be footloose and fancy free. When a coach tells you to emulate an elite marathoner cruising along a course, pay attention to how their gait looks calm and almost effortless. Relaxed form is key to lowering your perceived effort and increasing your efficiency. Fast running is hard work, but the pros sure make it look easy with these: “3 easy steps to more relaxed running form.” The first step is to relax your arms and shoulders, and this can be achieved by pretending you’re holding a fragile leaf, egg, or similar object in your hand. A loose fist will keep the muscles and tendons in your arms relaxed and free to swing in rhythm with your step. Speaking of rhythm, taking deep, slow breaths in sync with your steps can also keep your body relaxed. For a deep dive into breathing techniques as you run, check out Minute 2 of this recent issue. Whatever changes you try to make, it’s important to keep them gradual so your body has time to adjust. That’s one of the tips given in “Would You Like To Run Better? Relax!” The article notes that relaxed running is as much mental as it is physical, so practice letting go of strict self-imposed expectations to adopt a healthy mindset. Running quickly can feel like it requires a lot of full body strain to achieve top speed, but in time, you’ll learn how to work the muscles that are required while allowing everything else to flow naturally and relaxed. #RelaxForYourMax Minute 2: These longevity-boosting activities are a blast Just before Jimmy Buffett passed away last week, good buddy and acclaimed author and outdoorsman Tom McGuane offered him some perspective. Someone once asked McGuane what he hoped for when he died. “A surprise,” he answered. While we think Buffett passed away too early at age 76, that is actually the average life expectancy in the U.S. according to the CDC. There are no real surprises when it comes to beating the odds. Longevity advice can be quite boring, but when approached the right way, it can actually be fun: “4 Actually-Enjoyable Longevity Habits That Can Help You Stay Healthier for Longer—No Diet or Exercise Involved.” Happiness is one key component to extending your lifespan. It’s no coincidence that a lot of the world’s “blue zones,” the areas with the longest life expectancy, are islands. They’re conducive to a lifestyle that’s laid back and connected to nature, rather than being caught up in the commotion of city living. Where you live can have a major impact on your health, and so can who you’re living with. Strong social bonds and a sense of community is a common trait among centenarians, which is why the occasional visit to your local bar for happy hour can actually be a net positive for your health. The key is moderation, though, since a recent study found that on average, more than about three servings of alcohol for men and two servings for women per day increases the risk of all-cause mortality. For more on that, take a look at: “No, moderate drinking isn’t good for your health.” Ideally, finding ways to socialize and build a sense of community without alcohol will have the optimal impact on your health, so invite your friends out for an activity like hiking: “How to Get the Most Out of Fall Hiking Adventures.” #OnlyTwoMargaritasville Minute 3: Why you should eat some pumpkin this fall Autumn is just around the corner, and pumpkin is back in season. They may be scary -ooking when turned into a jack-o-lantern, but their health benefits are just the opposite: “Health Benefits Of Pumpkin.” For starters, pumpkin is rich in fiber, which can regulate your digestive process. Not only that, but also research indicates pumpkins contain alcohol-insoluble polysaccharides that act as a natural antacid, as well as support the growth of gut microbiota. Like other orange-colored veggies, pumpkins contain the carotenoids lutein and zeaxanthin, which support eye health to maintain sharp vision. Now that your favorite cafe has probably rolled out a pumpkin spice latte, you may be asking yourself “Are Pumpkin Spice Lattes Actually Good For You?” The majority of the time, PSLs aren't made with real pumpkin. Not only that, but they often contain added sugars and sweeteners, meaning you shouldn’t expect many health benefits from this classic fall drink. If you’re looking for ways to improve its nutritional profile, use these “5 Ways to Make Your Pumpkin Spice Latte Habit Healthier.” Looking ahead to special drinks this holiday season, we can’t resist sharing one of our favorite SNL ad spoofs of all time, this Casey Affleck gem that nails our local Boston accent and obsession with Dunks. #PumpkinSpiceUpYourPlate Minute 4: Give back with your running Running can have a powerful impact on your own life, but it doesn’t have to stop there. Whether you’re tackling a world-renowned marathon, or participating in your local Turkey Trot, there’s usually a way to give back and support a charity with your running. To learn how to do that most effectively, take a look at this new guide: “Running for Charity: 10 Fundraising Tips and Ideas.” The first step is to pick a charity that’s right for you, and a good place to start is on the website of the existing race sponsors. You can see some options for the NYC and Chicago Marathons here. Then, set up a personal fundraising page, complete with custom graphics to drive your donations. Running for charity can make the world a better place and improve your race experience at the same time, according to this list of the “Top 10 Reasons To Run For A Charity.” It’s important to pick a charity that means something to you, rather than just using it as a way to guarantee a bib in a popular race. That way, your volunteering will be a personal motivator -- you can take pride in the fact that your efforts are going toward a cause you care about. #CharityWorkout Minute 5: Quick Intervals It’s never too late to improve yourself, and there isn’t much better proof of that than Sue McDonald. She’s the proud owner of a whopping eight masters world records, making her one of the most accomplished athletes in the 60 to 64 age group ever. There’s no signs of slowing down, either, and Sue says she isn’t surprised that “The Fastest 60-Year-Old Woman on Earth Is Only Getting Faster.” If you’re familiar with plantar fasciitis, you’ll immediately associate it with pain in your foot. That’s the location of the source of the problem, after all. But did you know that plantar fasciitis can cause additional problems to develop? That's because it can alter your stride, causing imbalances, which is why you should ask: “Can Plantar Fasciitis Cause Knee Pain?” We love a rapid-fire list of fitness myth debunking. There’s never any shortage of misconceptions about how we should eat or workout, so The Guardian asked a bunch of experts to weigh in on 17 common questions athletes have about their fitness. Some rules are made to be broken, so check out: “Do you really need to walk 10,000 steps a day? And 17 other fitness ‘rules’, tackled by the experts.” Minute 6: Daily Inspiration As helpful as fitness trackers can be, they can reveal quite a lot of information; sometimes too much. @run4prs.coachathena knows all about it, as she’s been caught by her friends bending the truth about her runs before. The numbers don’t lie, after all, and there’s no convincing anyone you had an easy run when you were sitting in zone 4 or 5 the duration of your workout. They say honesty is the best policy, but if you want a little privacy to avoid judgmental comments, we sure don’t blame you for putting the tracker aside for some of your runs. If you can relate to the feeling, check out Coach Athena’s funny, but insightful video, and read the post description for some useful information on heart rate-based training.

By SMM Test Team sponsored post The SMM staff recently got hooked up with Bombas socks to keep our feet secure, comfy and cool on our training runs. It's no longer a secret that Bombas makes the perfect sock for runners, riders, and relaxers. Bombas kindly sent our SMM Test staff a sweet colorway of theirRunning Ankle Sock 3-Pack. Most users quickly anointed them their favorite socks ever. For starters, Bombas only uses elite materials and their products are as durable as they are comfortable. Our test products from years ago have retained their elasticity and over many outings. A proprietary poly/cotton blend can be counted on to keep its quality over hundreds and hundreds of miles. The biggest draw for runners? Zero blisters, according to our testers That means when we open our sock drawer on race day or on any training day involving 4+ miles, we are reaching for the Bomba’s. Dedicated readers of the Six Minute Mile have heard us speak many times about the importance of taking care of your feet. A few bad blisters can keep you laid up and derail your entire training regiment. There's no need to risk all of your hard work. Train in confidence thanks to the blister tab thoughtfully placed right where you need it. Bombas have a few different options for runners depending on the season. Typically, our team will go with the Lightweight Running 3-pack but since it's getting a tad nippier we’ve switched to the Running Ankle Sock 3-Pack which comes with more padding. They have no shortage of exotic colors for our fashionistas or black and white for friends who always need to match. Besides keeping your feet feeling great and looking cool, what more could you ask out of a pair of socks? Well here are six other remarkable features that they pack into every single pair. Honeycomb Arch Support Left-Right Contoured Strategic Zone Cushioning Y-Stitched Heel Hex Tec Airflow Venting All of that and it's still not even the most impressive part of purchasing a pair of Bombas. The Bombas Giving program pledges a donation of the most wanted items in homeless shelters across the nation for every pair purchased. Socks, t-shirts, and underwear for those in all types of transitional living spaces. Ready to see what all the hype is about? New purchasers get 20% off your first Bombas order here, with code SMM20.

Six Minute Mile may be compensated and/or receive an affiliate commission if you buy through our links. After slogging through a steamy summer training regimen, the unofficial end of summer weekend is a good time to find good deals on your fall training and racing gear. Freshening up your quiver can increase your comfort, safety and enjoyment of the fall running season. Some of the top gear brands in the industry are significantly discounting last season's lines. Brands and retailers like Adidas, Amazon, Backcountry, and Therabody are all clearing out old inventory. Top Amazon Deals BODYARMOR Sports Drink Sports Beverage Hydrow Connected Rowing Machine Hypervolt 2 Pro Original Peloton Bike Stanley IceFlow Stainless Steel Tumbler with Straw Stanley IceFlow Stainless Steel Bottle Wolf Gourmet High-Performance Blender Adidas Up to 60% off with code: SEPTEMBER Own the Run Allover Tee SP0062 Antique Black Sunglasses Adizero Boston 11 Running Shoes Superlite Hat Ultimate Jacket Therabody Labor Day Sale Theragun Percussion Massagers Theragun PRO $200 off Theragun Prime $70 off Free Case with purchase Theragun Elite $70 off Backcountry Labor Day Sale Up to 40% off On Running On Running Cloud 5 Shoe - Women's On Running Running Short - Women's On Running Cloudvista Trail Running Shoe Men's Patagonia Patagonia Capilene Cool Daily Short-Sleeve Shirt - Men's Patagonia Capilene Cool Trail Short-Sleeve Shirt - Women's Salomon Salomon Ultra Glide 2 Trail Running Shoe - Women's Salomon Ultra Glide 2 GTX Trail Running Shoe - Men's Salomon Bonatti Cross Wind Jacket - Women's

By Brian Metzler This weekend in Chamonix, France, more than 12,500 runners are participating in the 2023 Ultra-Trail du Mont-Blanc (UTMB) World Series Final, the de facto world championships of ultra-distance trail running. While I realized only a tiny portion of the running population – and a small segment of this newsletter’s readership base – are interested in ultrarunning, it’s a vibrantly growing part of the running world and it’s where a lot of running shoe innovations are happening. Plus, a lot of what applies to ultrarunning also applies to the much-faster growing segment of general trail running. What is ultrarunning? It’s a term that refers to any race distance longer than a marathon. Generally speaking, it starts at about 50km (31 miles) and includes the popular distances of 50 miles, 100km, 100 miles and 200 miles, but many ultra races don’t fall into precise distance. The UTMB festival of events includes eight trail races, but the most popular are the original UTMB race that starts in Chamonix, sends runners on a 170km (or 106-mile) journey through parts of Italy and Switzerland on a course that circumnavigates 15,777-foot Mont Blanc and before returning to Chamonix. From a trail running shoe perspective, Hoka ties a lot of its origin story to the UTMB race weekend. Although the brand’s founders Jean-Luc Diard, Nico Mermoud and Christophe Aubonnet were based in Annecy, France, they found some of their inspiration for their new maximally cushioned shoes while participating in the races on the steep rugged trails of Chamonix. At the peak of the minimalist shoe boom, they realized that a lot of runners preferred more cushion in the midsoles of their shoes, not less, while running over steep, rocky trails. (They modeled their max-cushioning concept after wide powder skis, oversized tennis rackets and gargantuan “fat bike” tires that offered a greater “sweet spot” for conquering the challenging crux of each of those sport disciplines.) Turns out they were right – more midsole foam was indeed better – but not only for trail running, for road running, too. Now, some 12 years since Hoka shoes hit running stores for the first time, most of the runners' at this weekend’s UTMB races are wearing maximally cushioned shoes. What’s New: The Hoka Stinson 7 has been updated with a new compression-molded EVA midsole that’s quite a bit softer and thicker than the previous edition. It’s built into a new structure called the H-Frame, a firm foam skeleton embedded in the midsole that provides stability, and a new low-profile outsole with 4mm lugs that has increased the shoe’s traction on smooth rock surfaces and loose gravel. Fit/Feel/Ride: The Hoka Stinson 7 fits true to size with a medium interior volume and plenty of wiggle room in the toe box. My narrow feet feel locked down and secure from the padded, partially gusseted tongue and reinforced jacquard engineered mesh upper and robust heel cup. The step-in feeling is moderately soft, but with a sparse amount of interior padding it’s not overly cozy. It’s the ride of the Stinson 7 that makes this shoe remarkable. Although it initially feels firm and a bit stiff from a lack of forefoot flex, I found it to be soft and accommodating on tame dirt trails and smooth, stable and secure on more technical trails with varying terrain. However, unlike some of its more dynamically agile cousins in the trail shoe space, it’s not at all nimble or agile. Instead, it’s more like a bulldozer that just plows right over rocks, roots, gravel and other obstacles found on the trail. Why It’s Great: It’s great because it’s extremely stable and sturdy. The wide footprint and supportive structure, combined with the semi-firm foam package and excellent traction give the Stinson 7 great inherent lateral stability. Unlike some trail running shoes that have a tendency to roll to one side or the other, the Stinson 7 won’t wobble or tip, even on rugged terrain. Why You’ll Love It: In some ways, the Stinson 7 is like a piece of hard candy with a soft, gooey chocolate on the inside. Although the shoe is minimally flexible and seemingly hard to bend, the increased midsole stack height and softer foams of the Stinson 7 engage the moment your foot hits the ground. That soft interior structure provides shock-absorbing cushioning and a responsive boost of energy that, combined with the shoe’s slightly concave “rocker” geometry, serves up a rolling sensation that guides your foot to the toe-off phase of a stride. All of that somehow combines for a surprisingly efficient gait pattern while running on flat, smooth trails and an effective mechanism for maneuvering over trails cluttered with rocky debris too. Weights: 10.6 oz. (women’s size 8), 12.1 oz. (men’s size 9) Heel-Toe Offset: 5mm (43.5mm in the heel, 38.5mm in the forefoot) Pro: If you like high-off-the-ground maximally cushioned shoes, there’s a good chance you’ll enjoy the Hoka Stinson 7. While it’s an adept trail running shoe, it’s also great for hiking and casual walking on trails, too. Con: As much as the Stinson 7 is one of the more cushioned trail shoes available, it’s definitely not one of the lightest. It doesn’t seem quite as heavy as the spec weights (10.6 oz. for women, 12.1 oz. for men) would suggest, but it’s definitely not light. When I was trying to run at a faster pace on smooth dirt trails it felt like a bit too much shoe at times. It was still efficient, but I had a hard time running faster paces in it. Available for purchase here.

SEP 1, 2023 Minute 1: How does your body develop over time with exercise? If you’re reading this newsletter, you understand that exercising builds muscle and endurance capacity. But how many of us really understand the biological roots behind that truism? If you are a running geek like us, this type of content is miles better than binge-watching Suits or Ted Lasso: “Understanding the Timeline of Training Adaptations.” The first step to improving your running is building your aerobic base. That makes sense, since your cardiovascular system starts improving almost immediately after you start an exercise routine. Your heart’s stroke volume increases, as do the number of capillaries supplying blood to your muscles, making your body more efficient at transporting oxygen where it needs to go. After that, a process called mitochondrial biogenesis takes place. You might remember from biology class that mitochondria is the powerhouse of the cell. As the number of mitochondria you have increases, so will your body’s ability to put out power. Finally, the advanced stages of adaptation are an increased lactate threshold and muscle growth. Early on, muscle growth is slow, because your nervous system is adapting to better activate your existing muscles. That’s according to “How Do Muscles Grow? The Science of Muscle Growth.” It’s important to remember that while exercise is the stimulus that starts muscle growth, the actual process occurs while you’re at rest, so don’t underestimate the importance of a good night’s sleep after hitting the gym or track. #ChangeIsGonnaCome Minute 2: Are adaptogens the real deal for athletes? While we’re on the subject of adapting to training, we should mention some new research on adaptogens. Adaptogens are a class of herbs and botanical compounds that have been used in traditional medicine for centuries. Research indicates they’ve got a lot of potential benefits when used by athletes, according to this story from Training Peaks: “Adaptogens for Athletes: Benefits, Types & How to Supplement.” Experts believe adaptogens work by moderating our stress responses, altering cell function, and regulating hormones. For instance, Rhodiola rosea root extract is a supplement that can improve mitochondrial function to produce more ATP. That’s one of your main sources of energy, so you may experience a boost in endurance performance when taking a sufficient dose. Adaptogens can be found in foods like mushrooms, or in supplement form, and if you want to see some popular options, check out these “6 Adaptogenic mushrooms and their health benefits.” Chaga mushrooms can lower blood sugar, Reishi mushrooms can boost your immune system and improve sleep, and Cordyceps mushrooms increase stamina and energy. Mushrooms aren’t the only source of adaptogens, though, and for a few more, take a look at: “What Are Adaptogens, and Should You Add Them to Your Diet?” Included on the list is Siberian Ginseng, which has been used to restore energy during bouts of stress or exhaustion. #ShroomScience Minute 3: Mindset and visualization can aid in injury recovery If a doctor tells you that you’ll probably never walk again, most ordinary athletes visualize a future of wheelchair sports and dramatic lifestyle changes. Ryan Shazier is no ordinary person, however. He was a linebacker for the Pittsburgh Steelers before experiencing a debilitating injury in 2017 that left his body paralyzed from the waist down. Despite overwhelming odds, he’s back on his feet, and ordinary weekend warriors can apply his recovery approach to improve their training whether they are facing a serious injury or not: “The Mindset That Helped Ryan Shazier Walk Again.” Sports psychologist Rick Jensen says that positive attitude is what made the difference. The tools Shazier used – visualization and positive intent – can actually physically stimulate your muscles, and over time, will develop your skills and foster injury recovery in a meaningful way. In fact, visualization can be a powerful tool for athletes, both when recovering from injury and preparing for competition. To learn how it works, take a look at: “Sports Visualization Techniques for Athletes.” Just like performing a motion over and over can form muscle memory to make it second nature, you can imagine an athletic performance in your mind that allows you to have a virtual training session. The experience isn’t real, but the results are, and coaches have found visualizations can improve confidence, reduce anxiety, and increase motivation on the eve of competition. #ConcieveToAchieve Minute 4: Shoe Review: Hoka Stinson 7 ($170) Our favorite shoe reviewer, Brian Metzler, is a terrific guy and a good friend, but his Instagram posts from Chamonix are triggering our FOMO. Personal jealousies aside, Brian continues to produce excellent shoe reviews from the Ultra-Trail du Mont-Blanc trail running festival. This week he weighs in on an old favorite, the Hoka Stinson 7. Hoka’s roots are in ultra trail running, although the brand has increased its reach to everyday folks logging miles on pavement. All of the innovation required to produce a shoe for a 200-mile race has trickled down into standard consumer models. The highlights of his latest review are below, but you can find the full version on our website. What’s New: The Hoka Stinson 7 has been updated with a new compression-molded EVA midsole that’s quite a bit softer and thicker than the previous edition. It’s built into a new structure called the H-Frame, a firm foam skeleton embedded in the midsole that provides stability, and a new low-profile outsole with 4mm lugs that has increased the shoe’s traction on smooth rock surfaces and loose gravel. Why It’s Great: It’s great because it’s extremely stable and sturdy. The wide footprint and supportive structure, combined with the semi-firm foam package and excellent traction give the Stinson 7 great inherent lateral stability. Unlike some trail running shoes that have a tendency to roll to one side or the other, the Stinson 7 won’t wobble or tip, even on rugged terrain. Why You’ll Love It: In some ways, the Stinson 7 is like a piece of hard candy with a soft, gooey chocolate on the inside. Although the shoe is minimally flexible and seemingly hard to bend, the increased midsole stack height and softer foams of the Stinson 7 engage the moment your foot hits the ground. That soft interior structure provides shock-absorbing cushioning and a responsive boost of energy that, combined with the shoe’s slightly concave “rocker” geometry, serves up a rolling sensation that guides your foot to the toe-off phase of a stride. All of that somehow combines for a surprisingly efficient gait pattern while running on flat, smooth trails and an effective mechanism for maneuvering over trails cluttered with rocky debris too. For Brian’s full review of the new Hoka Stinson 7, check it out here. #StinsonPeach Minute 5: Quick Intervals If you want a healthy beverage, you can’t go wrong with something as simple as water. Obviously, it’s essential to drink water every day, but can mineral or sparkling water take the place of regular water? Generally speaking, dieticians say yes, and in fact, the bubbly version could even offer some additional benefits. There are a few downsides to look out for as well, so to learn all about it, read: “Health Benefits of Mineral Water” and “Is Carbonated Water Just as Healthy as Still Water?” Stagnation is an athlete’s kryptonite. That’s why it's so important to stay mobile if you spend a lot of time sitting down at work or home. At least when you’re in those places, it’s easy to give yourself an “exercise snack” to break up the day. When you’re traveling, however, things aren’t so simple. Taking a long flight can be quite the challenge for people who are prone to back pain or other soreness, and if that sounds like you, consider adopting “The Best Stretches to Try Before a Long Flight.” And as an added bonus, follow along with this video from @dr.matt_tcom to open up your hips, an area that is way too tight for most of our running friends. Most Olympic competitors are working at their athletic goals full time. That makes Nathan Martin an exceptional case, since he’s been working as a high school track coach and substitute teacher while training for international competition. Despite all that professional responsibility, Marin recently managed to become the fastest U.S.-born Black marathoner ever with a time of 2:11.05. Now, he’s on track to making the U.S Olympic marathon team, and if you want to know the training approach that took him to this PR, read: “The Top Marathons Ignored Him. Then Nathan Martin Set a Record That Changed His Life.” Minute 6: Daily Inspiration @leighclarkreckner is both a mom and fitness coach, and we know it’s not easy to balance those responsibilities. Despite the difficulty, we can tell she does a stellar job in both roles, and her recent video is a perfect example of how to merge parenting and exercise in a fun way. If you’re up for the challenge, here it is: Do a pushup every time your child calls out “Mom!” (or “Dad!”). We’re sure there are some children out there who will make this challenge impossibly difficult, so for the parents of exceptionally vocal kids, we encourage you to use discretion when deciding how strict to follow along. No shame in substituting air squats or sit-ups when your arms start throbbing.