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.

AUG 30, 2023 Minute 1: Runners can improve their lungs with these tips Running on scenic trails can leave you breathless – in every sense of the word. Nothing wrong with being awestruck, but we could all do without gasping for air during a punishing hill or alpine interval workout. To avoid that, you can train your lungs, according to this new piece: “8 Ways to Increase Lung Capacity For Running.” Lung stretches and pursed lip breathing (inhaling through your nose and exhaling slowly through pursed lips) can strengthen the muscles involved in breathing. This technique has also been shown to improve your oxygen and carbon dioxide exchange. Another step is to make sure you’re performing some workouts that push your lungs to their limit. Interval runs and hill sprints are a good place to start, and in fact, those are also recommended in: “How to Improve VO2 Max: The Only 2 Workouts You Need.” VO2 max is essentially a measure of how well your body can use oxygen, so a higher VO2 max will make things easier on your lungs. The most effective way to improve your VO2 max is by spending time at your maximal aerobic speed, which is the minimum pace which requires your body to use its max oxygen intake. You could try a workout based on 1000 meter interval repeats to hit this goal. Beyond that, other breathing exercises can increase your lung’s efficiency and capacity: “Breathing Exercises to Increase Lung Capacity.” The first technique is diaphragmatic breathing, aka “belly breathing,” which is performed by expanding your belly while you inhale slowly to move the muscles responsible for breathing through their full range of motion. #EveryBreathYouTake Minute 2: Does every athlete need to worry about overtraining? There’s a Kobe Bryant video making the rounds on Instagram in which the NBA star talks about his legendary work ethic. Squeezing in four workouts per day beginning at 4:00 am may have worked for Kobe, but it’s probably not a winning formula for endurance athletes. Amateur runners might think that overtraining is something that only happens to the pros who push their body to the limit all the time, but you’d be surprised at how common it can be, especially if you engage in high impact or intense exercise. It could be time to ask yourself the question: “Should I worry about working out too hard?” One analysis found that runners experienced more than three times as many injuries as a typical gym-goer, likely due to the high impact forces in running that are absent in weight lifting. High injury frequency is one of several signs you could be experiencing burnout, and you can read about the rest in: “Should I Worry About Overtraining if I’m Not an Elite Athlete?” Slower heart rate recovery after exercise, persistent colds or flu, difficulty sleeping, or loss of appetite could all be indications your body needs a break from exercise too. If you’re unsure if overtraining is the cause of your ailments, you can take some of the guesswork out by using technology to your advantage. Here is one take: “How to Avoid Overtraining and Injury with WHOOP.” Heart rate metrics, sleep quality, and exercise intensity can help you pinpoint signs of overtraining. For instance, if WHOOP tracks you at a higher than normal amount of strain on a day that’s supposed to be an easy workout, you’ll know it’s time for a rest. #OverAndOut Minute 3: What’s the perfect temperature for running? As the end of August approaches, we are more excited than a group of leaf peepers booking an October bus tour of New England. That’s because fall might be the best time for runners to deliver their top performances, thanks in part due to cooler weather. As temperatures drop, so should your finish times, according to this new story: “What’s The Ideal Marathon Temperature For A Perfect Race?” It may come as a surprise just how cold the ideal racing weather should be. According to one analysis, somewhere between 38.9°F and 49.8°F is perfect, with males generally doing better on the colder end of the spectrum, and females on the warmer side. As a result, late fall is the fastest time of the year for many runners. To get you even more fired up for colder temps, check out: “Fall Running: 6 Reasons Why It’s the Best.” Not only are temps cool, but also the lower humidity and dry air can make for an ideal running climate as well. For those of us who want to combine our trail running with our foliage fawning, check out: “7 Ways to Enjoy Fall Running.” Call us commercially crass, but we like tip #5 on their list. Buying a new piece of fall running apparel gives us some extra motivation to head out the door. Please just keep these other tips in mind if you are trail running late in autumn: “10 Tips for Running during Hunting Season.” Who knew that wearing white clothes makes you look like a deer’s backside? #SoLongSummer Minute 4: Use your diet to manage pain According to a 2019 study, one in five Americans live with some form of chronic pain. Apart from eliminating the root cause, there are a number of strategies you can adopt to mitigate discomfort. Medication is the obvious choice, but at times, the side effects can be a problem in their own right. Some have found success and minimal downsides from addressing their pain with dietary changes, according to: “Can Diet Improve Chronic Pain?” A lot of chronic pain issues stem from inflammation, which can be exacerbated by eating too much processed meat, sugary foods, and refined grains. To combat inflammation, you need foods that are high in omega-3s, B vitamins, vitamin D, magnesium, and zinc. For a list of some options, look no further than “Foods that fight inflammation” from the Harvard Medical School. They say an anti-inflammatory diet should contain tomatoes, olive oil, leafy greens, nuts, fatty fish, and fruits. Berries are especially high in polyphenols, one of the most potent anti-inflammatory ingredients, which is why they top the list on “Which foods are highest in polyphenols?” The black chokeberry, elderberry, and black currant have the highest polyphenol content per serving, but blueberries aren’t far behind if you’re looking for a more accessible option. #MedicinalMeals Minute 5: Quick Intervals Legendary martial artist Bruce Lee once said that we should strive to “be like water,” formless and adaptable to whatever environment we’re in. We think that’s good advice for both the body and the brain, and researchers are inclined to agree. The brain’s adaptability, known as neuroplasticity, can be improved to give you a healthier, happier, and more capable state of mind. If you want to learn how to keep your brain young and flexible, take a look at “How to Increase Your “Neuroplasticity,” in 7 Key Steps.” Traveling, hanging out with younger people and learning a new language are all good ways to keep your brain healthy. Getting a full night’s rest is one of the steps to building neuroplasticity, but it’s also vital for building muscle after exercise. In fact, sleep and exercise have what’s known as a bidirectional relationship. In other words, sleep can improve exercise, and exercise can improve sleep. If you want tips on how to build synergy between them both, read: “Sleep Is the Key to Your Greatest Workout. Here's What to Know.” Things like your commute to work or the walk to a corner store to pick up some groceries can be seen as an annoyance, or a blessing, depending on how you look at it. Sure, it can take time and energy, but with the right mindset, you can recognize the potential to improve your health with these opportunities for movement. If that sounds helpful to you, learn how to reform your mindset in “How I Turned My Errands Into Exercise.” Minute 6: Daily Inspiration We wish the state of fitness content on social media platforms were in better shape, but unfortunately for all of us, quality content isn’t always what drives views. Rather, it’s a constant stream of product placement, surface level analysis, and trend hopping that gets pushed to your feed, and it’s totally reasonable to feel fed up about it. We think @lauramcgreen has had enough herself, which is why she’s firing shots at the formulaic approach used by influencers to make content. Like always, she manages to turn expectations on their head in a video that’s as funny as influencers are annoying, so take a look if you need some comic relief. Click here to watch.

By Brian Metzler When the Swedish apparel company Craft wanted to get into the footwear business a few years ago, it specifically targeted ultra-distance trail running athletes. That’s partially because long-distance trail running is one of the fastest growing segments of the running space, but also because those runners are hardest on their shoes with the most critical requirements. Craft figured if it could create mountain-tested high-performance apparel for running and skiing, it could do the same for trail running shoes. Now in its third season of producing shoes, Craft has proved its mettle by developing competent road running shoes along with its trail running shoes. Craft is about to unveil a high-performance trail shoe this week at the Ultra-Trail du Mont-Blanc festival of trail running races in Chamonix, France, called the Pure Trail. (While that’s still under wraps, I’ll be running in it for the first time on Wednesday.) In the meantime, I’ve spent the past several weeks putting miles on a pair of Craft Nordlite Ultra shoes, a brand new energetic, max-cushion trail training shoe. What’s New: The Nordlite Ultra is a brand new shoe from Craft, but it takes cues and uses materials from several of its recent models. It’s built with a highly cushioned midsole made of Craft's supercritical Cr Foam, which allows the shoe to serve up a soft, bouncy but inherently stable ride. That’s a unique mix that’s made possible by a carbon midfoot shank embedded in the middle of the midsole. It has an extremely light and breathable perforated upper that creates a well-ventilated feeling of airiness but also conforms to a variety of foot sizes and shapes to help provide a locked-down fit. It has a low-profile, multi-lugged tread pattern on the three-piece rubber outsole that helps it adhere to most wet and dry surfaces without inhibiting the natural flex and movement of your feet. Fit/Feel/Ride: The Nordlite Ultra has a medium-volume interior but it fits a bit snug, length-wise. However, I found that sizing up by a half size seemed to reduce any issues for my narrow, size 10.5 feet. The step-in feeling is soft and comfortable but not luxurious or excessively padded. That’s just fine because the pliable and highly breathable one-piece upper helps keep the securely attached to the footbed when it’s laced up. The ride is bouncy and extremely energetic, reminiscent of a road running “supershoe” that you might choose for running a fast marathon. In a word, the Nordlite Ultra is versatile, ideal for running on a wide variety of trail surfaces, gravel roads and even pavement on concrete bike paths in a pinch. Why It’s Great: It’s great because it’s so lively. The Cr Foam midsole material is soft but not mushy, lively but not tippy. It’s one of the most responsive midsole foams in the trail running shoe world, but it’s great because it’s not marshmallow soft. I love the resilient feeling of forward propulsion I felt in every stride in smoother terrain, but I also appreciated the stability from the wide footprint and semi-firm compression detail of the foam. I would consider this shoe an ideal trail training shoe, but it’s also great for longer races or adventure runs. I wouldn’t necessarily race anything short and technical in it, if only because it’s not as light and agile as some other shoes in my quiver. Why You’ll Love It: I love it because it’s versatile for just about any surface, almost any pace and almost any distance. Although it’s not built for extremely rugged, technical rocky trails – and let’s face it only a few shoes are – the semi-firm feeling of the midsole foam gives it the stability necessary to run on semi-technical terrain. A lot of my runs in Boulder, Colorado, start from my house, so I’m running on paved roads for a mile until I get to a trailhead. The Nordlite Ultra is one of those shoes that feels good (or good enough) running on hard surfaces without any awkward sensations from the outsole lugs. From there, I’ve typically encountered a wide variety of trail terrain ranging from hard-packed dirt to moderately rocky terrain. The thickness and relatively firm but longitudinally flexible midsole moderates foot movements without being tippy and keeps underfoot protuberances at bay. I was able to feel the trail pretty well for such a high-stack shoe, while also benefiting from considerable cushion and protection. Weights: 9.1oz. (women’s size 8), 11.0 oz. (men’s size 9) Heel-Toe Offset: 6mm (38mm in the heel, 32mm in the forefoot for women; 42mm in the heel, 36mm in the forefoot for men) Pro: The flexible and unstructured heel counter provides just enough support to keep your foot secure and moving in a forward direction without wobbling. While many shoes have heel counters that are rigid and fill up the entire heel of the shoe, this one is pretty minimal but still very effective. That’s important in a trail shoe because you don’t want to have too much rigid structure around your foot while running on uneven surfaces because that kind of gait control can lead to instability or at least awkward rolling. Con: The Nordline Ultra is a really good trail shoe, but if there is a knock against it, it’s that it’s about a half-ounce heavier than I’d like it to be. It’s not overwhelmingly heavy or bulky because it’s very well balanced, but let’s just say I think it would have a better running sensation if it was slightly lighter. It’s great for training, but I’d like it a lot more for ultra-distance racing if it was a tad lighter.

AUG 25, 2023 Minute 1: Can red meat ruin your diet? Someone once told us that we should protect our enthusiasm from the negativity of others. One of our great passions in life is the joy of eating good food – and sometimes overeating good food. When that passion occasionally collides with a desire to lose 5-10 pounds, we’re reminded that a lot of the discourse around dieting is focused on the practice of cutting foods out. Right away, that puts you in a confrontational mindset, like you’re at war with your own cravings. It doesn’t have to be that way, though. Some research suggests that adding healthy foods can improve your wellbeing and even protect your body from the risks of “unhealthy” foods. To see what we mean, let’s take a look at: “New Research Challenges Advice To Limit High-Fat Dairy Foods.” A diet filled with fruits, vegetables, full-fat dairy, nuts, legumes, and fish have been shown to lower the risk of heart disease, but interestingly, the addition of unprocessed red meat to this well-rounded diet had little to no effect on that risk. It led researchers to conclude that the inclusion of protective foods in your diet could be more effective than restrictive eating habits for improving your wellbeing. It’s findings like these that are supporting a growing trend known as “The Non-Diet Approach.” Non-diets are a way to remove the pressure to change your weight or figure while you pursue a holistic approach to healthy eating. When you’re following a “non-diet,” no foods are strictly off limits, and you’re free to follow your intuition to help you decide what foods to eat and when to eat them. #NoLimits Minute 2: What kind of speed workout is right for you? Scandinavians seem to have wellness down to a science. Whether they’re developing elite level runners via the Norwegian method, or simply being the happiest place on Earth, it’s clear we’ve got a lot to learn from their cultures and behaviors. Experienced runners will be familiar with the Swedish import of the Fartlek run, but if you need a refresher course, you should check out: “Fartlek Training Is a Fun and Effective Way to Run Faster. Here's How to Do It.” Translated as “speed play,” Fartleks are an unstructured kind of workout that allow you to push the pace while listening to your body. They’re a fun way to introduce intensity into your routine, and by running a few miles with some shifts into race-pace sprinkled throughout, you can improve your speed and endurance significantly. The benefit is that they’re easy to adjust on the fly for a lighter or heavier workout, but some runners may find that lack of precision confusing. If that’s the case, you might want to understand: “What's the difference between fartlek, tempo and interval runs?” Interval and tempo runs have the benefit of a more concrete pacing target, allowing you to more easily track your progression. Intervals are often short and intense, making them suited for developing top speed. On the other hand, tempo runs are more consistent, and runners use them to grow their lactate threshold. #SwedeScience Minute 3: A guide to repairing muscle strains A wise athlete should be in constant conversation with their body, and if one listens attentively, muscle strains are the way a body shouts: “I need a break!” Of course, there are varying degrees of a strain that require a different sort of response, and if you need help figuring out what to do about your soreness, take a look at “How To Speed Up Muscle Strain Recovery In 5 Proven Steps.” First, you’ll want to identify the grade of strain to determine the length of your recovery period. Grade 1 strains are minimal stretches and tears of muscle fiber, and can often be addressed with active recovery. In other words, you don’t need to stop exercising entirely; just turn down the intensity for a couple of days or weeks. Grade 2 and 3 strains are a different story. They’re a partial or complete tear of a muscle, and they can take as much as 6 months to repair. It isn’t always easy to know the degree of severity for a running injury, but this article can help: “Is That a Running Ache or an Injury?” Sharp, stabbing pains or pain that lasts for more than three days are a sign that your condition is beyond a typical muscle ache. Whatever kind of strain you’ve experienced, experts recommend you get plenty of rest days, cross training, light strength training, and sleep to speed up recovery. For a few tips on cross training, check out “The Secrets to Success of Cross-Training for Trail and Ultrarunners.” #KnowStrainOrNoGain Minute 4: Shoe Review: Craft Nordlite Ultra ($160) Because someone has to live his life, our shoe reviewer, Brian Metzler, is in Chamonix this week for the Ultra-Trail du Mont-Blanc trail running festival. He has been test-driving the Craft Nordlite Ultra over the past couple of weeks and he notes that the Swedish company that got its start in high performance apparel now enjoys some buzz in the trail running community for its high quality shoes. We share Brian’s highlights of the Craft Nordlite Ultra below and you can read his full review on our website. What’s New: The Nordlite Ultra is a brand new shoe from Craft, but it takes cues and uses materials from several of its recent models. It’s built with a highly cushioned midsole made of Craft's supercritical Cr Foam, which allows the shoe to serve up a soft, bouncy but inherently stable ride. That’s a unique mix that’s made possible by a carbon midfoot shank embedded in the middle of the midsole. It has an extremely light and breathable perforated upper that creates a well-ventilated feeling of airiness but also conforms to a variety of foot sizes and shapes to help provide a locked-down fit. It has a low-profile, multi-lugged tread pattern on the three-piece rubber outsole that helps it adhere to most wet and dry surfaces without inhibiting the natural flex and movement of your feet. Why You’ll Love It: I love it because it’s versatile for just about any surface, almost any pace and almost any distance. Although it’s not built for extremely rugged, technical rocky trails – and let’s face it only a few shoes are – the semi-firm feeling of the midsole foam gives it the stability necessary to run on semi-technical terrain. A lot of my runs in Boulder, Colorado, start from my house, so I’m running on paved roads for a mile until I get to a trailhead. The Nordlite Ultra is one of those shoes that feels good (or good enough) running on hard surfaces without any awkward sensations from the outsole lugs. From there, I’ve typically encountered a wide variety of trail terrain ranging from hard-packed dirt to moderately rocky terrain. The thickness and relatively firm but longitudinally flexible midsole moderates foot movements without being tippy and keeps underfoot protuberances at bay. I was able to feel the trail pretty well for such a high-stack shoe, while also benefiting from considerable cushion and protection. For Brian’s full review of the new Craft Nordlite Ultra, check it out here. #FartleksAndCrafts Minute 5: Quick Intervals Nothing lasts forever, and that’s especially true for your favorite pair of running shoes. Every shoe has a finite amount of mileage before they give out, and depending on the terrain and conditions you experience, their lifespan can differ significantly. If you need help finding out if it’s time to replace what you’ve got, take a look at: “When to Replace Running Shoes: Tips from a Run Coach.” Most modern shoes should last 300+ miles, but you should watch for signs such as the shoes feeling a little flat as well as lingering aches and soreness to let you know it may be time for a replacement pair. As an added bonus, if you want to squeeze a bit more life out of your white sneakers, check out: “How to Clean White Sneakers.” In the fast paced, tech-driven world we live in today, it can be hard to keep track of all the progress your favorite apps make. You might have access to features you’ve always been waiting for without even realizing it, and according to a recent post from Strava, they’ve made 14 new updates this year alone: “2023's new features & updates…so far!” The integration of FATMAP has been a fan favorite, enabling rich 3D mapping of your ski routes, cycling climbs, hikes and trail runs. In Minute 2 of this issue, we took a look at heat shock proteins, or HSPs for short. We discovered that they’re effective at lowering risk of Parkinsons and dementia, among other benefits. One way to develop your HSPs is through the use of infrared saunas. To learn more about that technology, check out: “These are the different types of infrared saunas — find out which one is right for you.” Minute 6: Daily Inspiration After belonging to the running community for long enough, you start to develop a sixth sense for picking other runners out of a crowd. They just might become your new teammate or friend, after all, so it’s nice to sharpen up your sleuthing skills while you’re out and about to expand your running social circle. @fuelmyrun is quite the detective herself, and she points out the three signs to confirm that you are looking at a fellow runner. Take a look at her hilarious clip below or click here to watch.

AUG 23, 2023 Minute 1: Precision could guide the future of nutrition To build a bigger and brighter future for nutrition, dieticians are thinking small. How small, exactly? Well, one of the most intriguing technologies is at the microscopic level, uncovering info about your cells and DNA to identify individualized vitamin deficiencies and food sensitivities. More details on these developments are here: “Best Personalized Vitamin Subscriptions in 2023: Top 5 Brands Reviewed.” Although multivitamins contain trace amounts of the vitamins we need, they often don’t meet the threshold for an effective therapeutic dose. With personalized vitamins, tests are run to identify where you’re lacking so you can supplement exactly what you need while eliminating the excess ingredients. That’s according to: “Personalized multivitamins: Worth it or no better than store-bought?” While the technology has lots of potential, it’s worth noting that many experts feel it’s still in its infancy, and the efficacy of these services is unproven. For a critical look at vitamin subscriptions, check out “Are personalised vitamins the key to good health?” Critics note that the body of research around vitamin supplementation is somewhat inconclusive. Since vitamin subscription services can be quite expensive, you might be better off investing that money into high quality foods like fresh fruit and vegetables, according to: “The Truth About DNA-Based Diets.” #PrecisionPlates Minute 2: You don’t need super shoes to have super running mechanics If you think back to high school physics lectures, you might remember the law of conservation of energy, which states that energy can’t be created or destroyed – only transferred. That’s good news for runners, because in theory, it means that energy from each step can be conserved and recycled into the next. Super shoes take advantage of that fact by storing energy and releasing it back via a springboard motion of their carbon fiber plate. While that technology has been proven to increase performance, our feet provide an even more powerful springboard, according to: “Run Faster – No Super Shoes Needed!” Improving your passive energy preservation can be done by training your tendons, and for runners, the Achilles tendon is of particular importance. By increasing the Achilles’ stiffness, you can increase the amount of elastic potential energy it stores with each step, reducing your oxygen consumption by about 4% according to one study. Improving Achilles stiffness can be done by resistance training your calf muscles, and for a few exercises to get you started, follow along with “Runner Exercises: How to USE the Achilles Tendon Better To Run FASTER!” The video includes a few plyometric exercises, and you can supplement those with weight training, according to: “Tendon stiffness: what is it and why is it important for runners?” The article notes that the eccentric portion of your lifts (like the descent of a squat, for example) are highly effective at increasing tendon stiffness. #SpringIntoAction Minute 3: Carry running essentials with these belts and vests These days, the average runner has a lot to carry, including a cell phone, credit card, keys, energy gel and water. Finding a pair of shorts with enough pocket space can feel like an impossible task, but there might be a better alternative to consider: running belts. The technology of this gear category has improved well beyond embarrassing first-generation fanny packs that were better suited for a visit to Disney World or a senior center bake sale. To expand your cargo space without weighing yourself down, check out: “I Tested Runs With the Flipbelt and SPIbelt so You Don't Have To.” The SPIbelt is about as minimalist as they come. It’s got a stretchable pouch that can fit a phone and a couple other small items; perfect if you like to pack light. On the other end of the spectrum is the Flipbelt, which features four separate pouches and a buckle-free design for sleekness and comfort. Both belts are solid options for shorter runs, but if you plan to go on longer outings, a running hydration vest might better suit your needs. Here is one reviewer’s list of the “Best Running Hydration Vests of 2023.” In addition to holding several liters of liquid, these vests have between 6 and 12 additional pouches in which to stuff gear. If you’re unsure if a hydration vest is necessary, you can follow the advice in: “How Long Should You Run Without Water?” Temperature, windiness, and body weight can all affect how quickly you’ll be at risk for dehydration, but generally speaking, you shouldn’t go beyond an hour of running without replenishing some fluids. #HydroOnTheGo Minute 4: Running with friends? Use this formation to reduce drag Running headlong into a stiff breeze can help your hair look like it belongs in the Baywatch intro video, but it’s not good for your running performance. Not only is it uncomfortable, but the added resistance will slow you down big time. In fact, wind resistance can impact a runner’s pace even on calm days, which is why researchers are geeking out on “Optimizing pacer formations in front of marathon runners to reduce run times.” Think back to 2019 and you might remember Eliud Kipchoge making headlines for breaking the 2-hour barrier in a marathon distance. It didn’t qualify as an official marathon, however, partly due to the fact that he used the help of pacers which he drafted behind. Their formation was quite successful, shaving off an estimated 3 minutes of time, but new research has found an even more effective drafting formation that resembles the shape of a lowercase ‘t’. That’s great news for Kipchoge if he wants to improve upon his own record, but it could make a difference in your races as well: “Drafting Isn’t Just for Elite Marathoners.” A recent study published in the Journal of Applied Physiology found that drafting can reduce your marathon time by about the same amount, regardless if you finish in two hours or five. Wind resistance is greater at higher speeds, but since slower runners are experiencing wind resistance for a greater duration, they can still reap a significant benefit from drafting. Grab a few of your friends, get into formation, and see for yourself. #DraftKing Minute 5: Quick Intervals It’s hard to make progress as a runner without an effective way to measure it. As the business cliche goes: You don't get what you expect, you get what you inspect. One of the best ways to inspect your progress is by using a benchmark run. That’s a timed trial over a set distance at max effort to gauge your speed. If you choose a mile to be your benchmark, run that distance at race pace to determine your progress over time. To learn what kind of benchmark distance is right for you, as well as how often to run them, take a look at: “Benchmark Run 101: How to Measure Your Running Progress.” The Cleveland Clinic defines “superfoods” as “natural foods that are especially nutrient-dense while generally being low in calories.” (“What Is a Superfood, Anyway?”) If you’re wondering whether superfoods are healthy or hype, check out this new piece: “Top 19 Superfoods for Runners: Fueling Your Performance.” Included on the list are things like oats and sweet potatoes for high quality complex carbs, as well as berries and oranges for a healthy dose of vitamins and antioxidants. Muscle-ups are a surefire way to up your fitness, but they’re not an exercise you can jump into and expect to perform with ease. For those of us who don’t spend a lot of time in CrossFit or gymnastics facilities, a bar muscle-up is a move in which you start from a dead hang on a pull-up bar and then, in one fluid motion, move to the top of the pull-up bar with your arms extended below you, hands near hips. They require a lot of upper body strength, agility, and timing, which is why you may want to follow a guide before trying one out. If you’re able to pull it off, though, you can expect one heck of a boost to your explosiveness (and social media accounts), so take a look at: “How to Do a Muscle-Up to Take Your Upper-Body Strength to the Next Level.” Minute 6: Daily Inspiration A runner’s stride is as unique as a fingerprint; no two are exactly alike. However some styles stand out more than others, and it doesn’t get more unusual than @daniellabelle1. Well, that’s because he’s got a knack for parodying the strides of various kinds of runners, and he does so to hilarious effect in a recent video. If efficiency is your goal, you probably don’t want to copy his form, but it sure is entertaining to watch him transform into various kinds of athletes on the move. Click here to watch.

By Brian Metzler I’ve said for years that you don’t need expensive, tricked out running shoes to be a runner of any level. Mostly, you need a capable pair that feels good and doesn't inhibit your stride. That being said, running shoes have never been better, as the current crop of kicks offer next level comfort, cushioning and responsiveness so there are some amazing shoes to choose from. Plus, the average price is probably north of $150 per pair and that’s real money, no matter if you’re operating on a tight budget or not. But there are still a few cost-conscious, high-performing alternatives, including the Brooks Launch 10. The Launch was introduced in the spring of 2009 as a lightweight neutral trainer with a little extra softness and for years carried a $100 price tag. It’s only gone up to $110 in recent years when shipping and materials costs have gone up so much that it became hard for Brooks to justify keeping it at an even hundred bucks. What’s interesting about the Launch is that Brooks temporarily mothballed it in 2011 because it wasn’t sure it would be marketable as shoes with advanced foams began to make headway. But runners, retailers and sales reps begged the brand to bring it back because of how good it performed and so Brooks has made it a staple of its shoe lineup every since. What’s New: The biggest change from the previous edition is a new engineered warp-knit upper material that provides greater breathability, a more secure fit and feel and a really clean aesthetic. The components and manufacturing techniques of the Launch 10 are all very good, though not necessarily exceptional or best-in-class quality. Fit/Feel/Ride: The neutral-oriented Launch 10 fits true to size with a medium/narrow interior volume and a slightly more compact toe box than its contemporaries. The fit feels a bit old-school in that way, but it also gives it a locked-down, athletic vibe, too. The step-in feel is soft and comfortable, but not at all plush or fluffy. A thin, padded gusseted tongue helps improve the fit and feel and set up the ride, but, remember, this is a $110 shoe, so it’s not going to feel opulent. The smooth, energetic ride has always been what’s made the Launch so special and that remains in the shoe’s 10th edition. Basically, the shoe gets by on traditional traits that allow it to feel fast and uninhibited. It’s lightweight, flexible and has a moderately thick single layer of semi-soft/semi-firm DNA midsole cushioning that adapts to each runner’s unique weight and stride for a fast experience. That combines to produce a smooth, responsive, inherently stable and very consistent ride without any bouncy sensation at all. Why It’s Great: It’s great because it’s a very good shoe for $110. Yes, it’s definitely a no-frills model that lacks the modern bells and whistles and interior creature comforts of most modern training shoes. But it doesn’t have a bare-bones feel or serve up a low-quality vibe. It’s always been a pretty darn good shoe that’s ideal for moderate mileage, faster workouts and everyday running. Plus, I’ve always found it to be a durable shoe that doesn’t show wear and tear until after 400 or so miles. Why You’ll Love It: You’ll love it because you’ll feel foot loose and fancy free running it. It’s light and a little bit responsive, but mostly it’s the uninhibited vibe that you’ll love. Basically, it’s a shoe that doesn’t get in the way of how your foot wants to flex and move as you roll through the gait cycle. It’s a lightweight model with great proprioceptive feel for the ground, which allows it to be agile, fast and easy on your feet for tempo runs, 10-mile long runs, long intervals and even recovery runs. Weights: 7.4oz. (women’s size 8), 8.3 oz. (men’s size 9) Heel-Toe Offset: 10mm (34mm in the heel, 24mm in the forefoot) Pro: Prior to the advent of supershoes, the Launch was always one of my go-to speed workout shoes. I still find it ideal for tempo runs, fartlek runs and intervals on the track, even if it lacks the high-rebound bounciness of modern speedsters. Just the other night, I ran to my local track and, without any workout agenda (or motivation), I just rolled into a “straights and turns” session and really enjoyed how the Launch 10 performed. That’s a workout in which, after warming up, I ran the straights at a medium-fast/tempo pace and then floated the turns at a slow to moderate jogging effort. After about eight or nine laps of that—I wasn’t really counting, but that’s the point of that workout—I felt like I had enough and cooled down with a couple of easy miles and called it good. Never once during that workout did I feel like I needed a more advanced shoe, but instead I really appreciated the light, agile and lively ride the Launch served up. Con: OK, you get what you pay for, and in today’s world, there are a lot of exceptional running shoes that cost $160 or a lot more, and that’s because they’re made from advanced materials and provide exceptional comfort and performance. The Launch 10, as good as it is, just can’t be compared with those models, and it won’t deliver long-haul comfort during 20-mile runs. But those aren’t knocks against the inherent value of the Launch, just a bit of reality.

AUG 18, 2023 Minute 1: What are the best and worst running surfaces? Here at Six Minute Mile, we wouldn’t be doing our job if we only provided surface-level analysis. Unless, of course, we’re literally talking about running surfaces. That happens to be the topic of today’s discussion, but don’t worry, we plan to bring all the depth and insight we can, starting with this new story: “Each Surface You Run on Affects Your Body in Different Ways—Here’s How, According to a Sports Physician.” Hard surfaces like concrete and asphalt help you maintain speed, but they’re unforgiving on your joints. (Concrete sidewalks more so than asphalt roads.) Running on hardtop too much can result in shin splints or overuse injuries. On the opposite end of the spectrum are dirt trails, grass fields, and sand. The varied, softer surfaces are easier on your joints, but they’re filled with unpredictable divots, roots, and other irregularities that increase your risk of sprains and twisted ankles. Surfaces like running tracks, treadmills, and boardwalks offer a pleasant balance between softness and regularity. The downside? Not everyone has easy access to these types of surfaces, and even if you do, they can be a repetitive or limiting place to run. Each type of surface comes with pros and cons, so many experts feel the best approach is to vary your terrain frequently. Being able to run inside and outside is a blessing, especially when the weather gets nasty, and if you’re thinking about picking up a new treadmill, consider some of “The Best Advanced Treadmills for Runners.” #ResurfaceYourRuns Minute 2: What are pyramid workouts, and how can they improve your running? Not every pyramid scheme involves hustling your friends like an Amway rep or Bernie Madoff. The ones we prefer involve this concept: “Simple pyramid sessions to supercharge speed and mental toughness.” Pyramid sessions are workouts that start small and build up. For instance, you can begin with one minute of hard running and one minute of easy running, then two minutes each, and so on. Once you’ve reached your target distance, you can start to reduce your timing and intensity in the reverse manner. If you visualize the interval durations in a graph, it resembles a pyramid. To learn why a pyramid workout could be right for you, this sto ry includes a good primer: “What Is A Pyramid Workout?” Like we said before, pyramid workouts can build speed and endurance, since you can alter the intensity of your hard intervals as needed. The shorter intervals can be run close to your top speed, while the longer ones can be just a minor uptick from your normal training pace. That means pyramid workouts are highly adaptable, allowing you to familiarize yourself with a variety of speeds. They can work well for runners, but some coaches feel that pyramid workouts are counterintuitive for building strength in the gym. You can learn more about that in: “Why Pyramid Training Is Massively Overrated.” Simply put, spending too much time warming up with lighter loads can fatigue your muscles before you’re lifting your heaviest set. That makes it difficult to achieve a progressive overload which is vital for increasing your strength week after week. #MonumentalSpeed Minute 3: What kind of milk is healthiest? If you’ve spent any time at a trendy cafe in the last couple years, you’ve probably been overwhelmed at the sheer number of milk alternatives available for your coffee or tea. Oat milk, soy milk, almond milk, and more. Lots of options, yes, but are any of them lots healthier than cow’s milk? To answer that, we’ll look at: “Got Nutrition? Why Cow’s Milk Still Reigns Supreme Over Plant-Based Alternatives.” In an analysis of more than 200 plant-based milk alternatives, only 12% contained as much or greater amounts of calcium, vitamin D, and protein when compared to cow’s milk. Most of the time, regular milk will be your healthiest option based on those metrics, assuming you don’t have any dietary restrictions. If you’re determined to find a dairy alternative that’s on the same nutritional level as cow’s milk, check out: “The 7 Healthiest Milks, According to a Dietitian.” One cup of unsweetened soy milk actually has more protein, less sugar, and almost as much calcium as cow’s milk, making it a solid runner up. Next is almond milk, which is often fortified with calcium levels even greater than cow’s milk. While we’re on the topic of nuts, we should mention a recent study which found that “Eating nuts on a daily basis linked to 17% lower depression risk.” All it takes is about a handful of nuts to get a significant amount of phytochemicals. They’re full of antioxidants that fight aging and inflammation, and as a result, can improve your physical and mental wellbeing simultaneously. #TillTheCowsComeHome Minute 4: Shoe Review: Brooks Launch 10 ($110) Our shoe reviewer, Brian Metzler, gets frequent access to free demo pairs of the latest running shoes. That doesn’t mean he lacks respect for the budget constraints of the rest of us runners who are not quite as lucky as Brian. When he uncovers a good value that is also an above average shoe, Brian is quick to send us a review of that model. His latest credit-card-friendly model is the Brooks Launch 10. It’s a capable everyday trainer with a price tag that doesn’t begin with a “2.” We share Brian’s highlights below and you can read his full review of the Brooks Launch 10 on our website. I’ve said for years that you don’t need expensive, tricked out running shoes to be a runner of any level. Mostly, you need a capable pair that feels good and doesn't inhibit your stride. That being said, running shoes have never been better, as the current crop of kicks offer next level comfort, cushioning and responsiveness so there are some amazing shoes to choose from. Plus, the average price is probably north of $150 per pair and that’s real money, no matter if you’re operating on a tight budget or not. But there are still a few cost-conscious, high-performing alternatives, including the Brooks Launch 10. Why It’s Great: It’s great because it’s a very good shoe for $110. Yes, it’s definitely a no-frills model that lacks the modern bells and whistles and interior creature comforts of most modern training shoes. But it doesn’t have a bare-bones feel or serve up a low-quality vibe. It’s always been a pretty darn good shoe that’s ideal for moderate mileage, faster workouts and everyday running. Plus, I’ve always found it to be a durable shoe that doesn’t show wear and tear until after 400 or so miles. Why You’ll Love It: You’ll love it because you’ll feel foot loose and fancy free running it. It’s light and a little bit responsive, but mostly it’s the uninhibited vibe that you’ll love. Basically, it’s a shoe that doesn’t get in the way of how your foot wants to flex and move as you roll through the gait cycle. It’s a lightweight model with great proprioceptive feel for the ground, which allows it to be agile, fast and easy on your feet for tempo runs, 10-mile long runs, long intervals and even recovery runs. For Brian’s full review of the new Brooks Launch 10, check it out here. #Perfect10 Minute 5: Quick Intervals For some folks, an early morning run is the best way to start their day off on the right foot. For night owls, late runs are the only way to soar. We hesitate to say that one way is better than the other, and it probably has more to do with you as an individual. If you’re thinking about changing up your running time and want to see the pros and cons of each option, look no further than “When Is the Best Time to Run? Tips from a Run Coach.” It has been well established that running can protect you against the risk of heart disease. It makes a lot of sense – a strong heart can stand up to the stress of ailments more effectively. But did you know that running can help lower the risk of other life threatening conditions, including certain kinds of cancer? That’s according to new research that you can read about in Healthline: “Cardiorespiratory Fitness Lowers Risk of 9 Types of Cancer by 40%, Study Finds.” One of the first things you were probably told about running was that you should stretch beforehand to avoid injury. Oftentimes, that gets interpreted as an endorsement of static stretching – reaching as far as you can in a certain pose and holding that position for 10+ seconds. Contrary to popular belief, some research doesn’t support the hypothesis that static stretches before a run reduce the risk of injury. In fact, they may even hamper your performance, which is why you should consider the advice in: “How You Should Actually Warm Up Before Your Runs” instead. Minute 6: Daily Inspiration For a lot of runners, training is a solitary endeavor. It’s all up to you to get your butt out the house and onto a road or trail to log some miles. That’s great for fostering a sense of independence, but it’s important to remember you shouldn’t have to do everything alone. In fact, a lot of the best athletes build a team around them they can trust, and that’s especially true for long distance trail runners like @mathieu__blanchard. When you’re competing in an event that requires a lot of gear, mid-race refueling, and moral support, the friends in your corner are as essential as a pit crew in a Formula 1 race. In fact, Blanchard’s helpers are so efficient that they have been compared to an auto racing pit crew. Check out the short clip below to see how impressive and impactful a solid race crew can be.

AUG 16, 2023 Minute 1: Make downhill runs work in your favor The Boston Marathon may be famous for Heartbreak Hill, but experienced runners will tell you that more PR dreams are dashed on the downhill sections of the course than while climbing up the Newton hills. Downhill running can be a tempting opportunity to pick up the pace and coast toward your goals, but it’s important to remember downward inclines present a unique set of challenges for runners. If you want to descend quickly and safely, you should adopt these: "Mental Strategies for Downhill Running.” Flying down a hill will apply a lot more impact force on your body than a level or uphill run. It can help to take longer strides, keeping your movements as fluid as possible. You don’t want to fling yourself down the road or trail, thinking that gravity is doing all the work. On the other hand, you should resist the urge to brake with your steps. Of course, that can make it difficult to maintain stability, so looking further ahead than normal can give you time to observe and react to any terrain changes that come your way. That can help lower your anxiety so you can adopt an aggressive descent strategy. Your mindset will only get you so far, though, and there’s no substitute for practice. That’s why you should consider: “How to Train for Downhill Running.” Unlike uphill training, running downhill repeats probably shouldn’t be a part of your routine. The impact forces will wear on your joints if your downhill volume is too great, so a quality over quantity approach to training is preferred. By focusing on technique, like shifting your body to be perpendicular to the hill and increasing cadence, you can improve your speed and protect yourself from injury all at once. #AllDownhillFromHere Minute 2: Heat shock proteins could give you a longer lifespan 5.5 million Finns can’t be wrong. Consistently ranked one of the healthiest countries in the world, we’d like to think Finland’s saunas have a bigger role in that honor than the national penchant for eating sauteed reindeer. In fact, new research suggests that heated rocks are probably better for your health than cooked Rudolph. That’s because the body has a remarkable ability to adapt to high temperatures, and it can improve your cellular health in the process. To learn why, take a look at: “How to Boost Your Longevity With ‘Heat Shock Proteins’.” Heat shock proteins are the chaperones to the chaotic dance that is your cellular makeup. Every once in a while, something goes wrong in the process of cell growth, but HSPs can help remove the unwanted material that forms. The result is an improved ability to fight diseases like Parkinsons and dementia, as well as an overall boost to your resilience and immune function. Research shows that exposure to temperatures at or above 102.2 degrees is the magic number to activate your HSPs, and saunas are one way to achieve that: “Heat Shock Therapy: Why Saunas Are So Good for You.” Throughout history, various cultures have believed in the longevity-boosting properties of saunas and heat exposure, but it’s only recently that we’ve begun to understand the mechanisms behind their impressive results. If you don’t have access to a sauna, exercising in hot weather will still do the trick, but be sure to take caution to reduce your risk of overheating. Here is how to “Exercise Safely in Hot Weather.” #HeatStrokeOfGenius Minute 3: How often should you work out? Finding the right balance of exercise frequency is like tuning an instrument; it takes time and effort to fall into harmony. Too little exercise, and you won’t progress. Work out too much, and you’ll risk injury or burnout. If you want to figure out the frequency that will work for you, it starts by asking a few questions found in this blog post from Polar: “How many days a week should I work out?” The first step is identifying your goals. If you’re trying to put on muscle and grow faster simultaneously, you’re likely going to need more workouts per week than someone focusing on a single objective. You’ll also want to take an honest look at your fitness level right now. Generally speaking, the longer you’ve been training, the greater the volume your body can handle. That means if you’re just getting started, you’ll want to temper your exercise frequency to avoid making the mistake of doing too much too soon. Once you’ve got an evaluation of your goals and aptitude, you can start to build a schedule. One thing to keep in mind is that working out every day of the week is probably too much for any athlete, since it prevents the opportunity to take rest days. If you’re unsure when to take a load off, you should check out: “When to Take a Rest Day—and When to Push Through.” Elevated heart rates, intense soreness, and feeling unmotivated are all signs that it’s time to chill out for a day. #WorkLifeBalance Minute 4: Signs you need more electrolytes Are you light on electrolytes? We sure hope not, because they’re essential for supporting nerve and muscle function, among other things. It isn’t always easy to tell if you’re getting enough, and for athletes moving around in the summer heat, electrolyte replenishment is no joke. If you want to make sure you’ve got your fill, watch for these: “5 Sneaky Signs You Might Need More Electrolytes, According to a Dietitian.” Since electrolytes facilitate muscle contraction, muscle spasms and cramps are a clear sign of deficiency. Potassium, magnesium, and calcium are particularly important, so if you’re cramping up, be sure to pick up a few of “The 12 Best Food and Drink Sources of Electrolytes.” Coconut water has been called “nature’s sports drink” thanks to its high potassium, sodium, and chloride levels. Speaking of sports drinks and electrolyte packets, are they any good? You may find some answers in this piece: “Are Electrolyte Packets Really Worth the Hype?” Electrolyte packets sure have exploded in popularity, and for some athletes, they’re just what the trainer ordered. Research has shown replenishing electrolytes after exercise can improve recovery and future performance. If you’re the kind of runner who works out with a lot of intensity, or for more than two hours at a time, electrolyte packets can be a life saver. If you’ve got a more casual approach to fitness, nutrition experts suspect you’ll get enough electrolytes from your diet without the need for supplementation. #CalciYum Minute 5: Quick Intervals Running is a powerful way to transform your life, but did you know your running can even impact the people around you in a positive way? A recent study found that when people socialize with moderately active friends, their activity levels tend to increase as well. If you want a few tips for helping your friends along in their fitness journey, take a look at: “Study suggests moderately active people can have a positive influence on their friends.” When marathon race day arrives, we all pray that nature’s call doesn’t throw off our plans. Having to go to the bathroom mid race is an uncomfortable detour at best, and an emergency at worst. It’s a long race, and having a plan to deal with bathroom breaks is essential if you want to avoid any tricky situations, so take a look at these: “5 Strategies To Keep ‘The Runs’ From Ruining Your Run, According to a Sports Dietitian and Run Coach.” As Michael Scott once said, we’re not superstitious, but we’re a little stitious. In fact lots of famous athletes have pursued bizarre rituals and superstitions that became an essential part of their gameplan. Whether or not you believe these rituals cause some magic to happen is one thing, but their positive effect could be more secular than you’d expect. They can be a source of familiarity that reduces anxiety at game time, for instance, and it has researchers asking: “Do Pre-Race Superstitions Help Performance?” Minute 6: Daily Inspiration When we post on a social media platform, most of us have a tendency to portray an idealized version of our lives. That doesn’t stop with fitness platforms like Strava, which is why we need help decoding what some captions really mean. You can check out Minute 6 of this issue for a useful translation of some common Strava euphemisms, but this week, we found a new batch of excuses runners are prone to make. Whether you choose to adopt these verbal tricks for your own post is up to you, and we sure won’t judge if you need to cover for your more challenging runs.

By Brian Metzler Although running shoe geeks and trail runners could argue New Balance hasn’t really immersed itself in trail running since it sponsored ultrarunning wunderkinds Anton Krupicka and Kyle Skaggs 15 years ago, it’s quietly made some pretty good trail running shoes since then. The Boston-based shoe manufacturer is better known for the kicks it produces for road running, track and field, pickleball, baseball, basketball, lacrosse, skateboarding and – well, you name it, New Balance makes shoes for it. It just hasn’t made a big splash in trail running. As its 2023 crop of trail runners shows, however, it certainly could if it was a bigger focus. This year’s light and fast FuelCell Summit Unknown v4 and max cushioned FreshFoam X More Trail v3 are both capable shoes that show the brand’s new commitment to off-road running. However, the just-released FuelCell SuperComp Trail is one of the best trail running shoes of the year with a stunning combination of comfort, traction, cushioning, propulsion and agility. What’s New: The neutral-oriented FuelCell SuperComp Trail, which hit running stores in late July, is a brand new trail running “supershoe” with all new high-end componentry. But, as with so many top-tier shoes, the overall experience I had running trails with it was much greater than the sum of its parts. Those parts include a stretchy, modestly reinforced and very breathable engineered mesh upper, a dual-density midsole foam and a forked carbon-fiber propulsion plate and a durable Vibram Megagrip Litebase tacky rubber outsole with a grippy array of 4mm lugs. While a $200 price tag is never anything to sneeze at, for a performance-oriented shoe with so many high-quality materials, it’s actually a relative bargain and a worthy investment. Fit/Feel/Ride: The New Balance FuelCell SuperComp Trail fits true to size with a narrow interior volume and a low-volume toe box that runs slightly short. (Unlike many New Balance shoes, this one isn’t offered in a wide version. Also, the slightly shorter length puts it right on the borderline of needing to consider a half-size larger than what I normally wear, but I ultimately opted against it.) The thin, soft gusseted tongue combines with the soft, stretchy upper to create a secure booty construction that really locks down your feet to the bottom of the shoe and is one of the main reasons the ride of the shoe feels so agile, lively and smooth. The other thing that makes it feel so energetic and flowy is the dual-density midsole foam package (soft and responsive FuelCell foam on top, firmer, more stable EVA-based foam on the bottom) sandwiched around the EnergyArc carbon-fiber propulsion plate. Whereas most running shoes (trail or road) with carbon-fiber plates are egregiously stiff to optimize propulsion, the FuelCell SuperComp Trail has a little bit of flexibility built into the mix to allow it to be more accommodating. The plate’s forked design in the forefoot is what allows the shoe to have more lateral mobility without feeling so rigid and tippy. Because it’s not maximally cushioned – it has moderate 31mm/21mm stack heights – it offers very good proprioceptive feel for the trail, which is especially appreciated when running faster paces. What It’s Great: It’s great because it feels like a luxury SUV, but it handles with the agility of a high-performance sports car. In other words, it’s comfortable and remarkably well cushioned (especially for a shoe that has a moderate stack height), but it’s also light, nimble, flexible and capable of going fast on a variety of surfaces. It’s a speed merchant on smooth dirt trails and gravel paths and roads, but its superior traction and carbon-fiber plate system – which contributes both noticeable propulsion and underfoot protection – make it agile and dynamic enough to dance through rocks, roots and other obstacles on technical terrain. It feels cozy and secure running at any pace. Weights: 7.5 oz. (women’s size 8), 9.5 oz. (men’s size 9) Heel-Toe Offset: 10mm (31mm in the heel, 21mm in the forefoot) Why You’ll Love It: The FuelCell SuperComp Trail can be a versatile, do-everything trail running shoe for most types of terrain. Yes, it can be an amped-up racing shoe, but it just as easily can be a casual cruiser, too. It’s exceptionally comfortable and well-cushioned, offering a smart combination of agility and stability for expert handling and control, and it can also be infinitely speedy when you want it to be. It’s perfect for easy cruising on your favorite dirt loop in your local park, but it’s also well-suited for longer runs on mild to moderate technical trails with wet or dry terrain. Granted, it’s not really meant for running gnarly ridgelines in the mountains – mostly because its upper and toe box aren’t very protective – although I did wear it to run the rocky route up Mt. Sanitas and down the semi-technical dirt trails of the Lion’s Lair Loop in Boulder, Colorado, and it more than held its own. It compares well to the new Nike Ultrafly ($260) and Merrell MTL Skyfire 2 ($200) trail running supershoes, only with better cushioning and traction. Pro: The combination of the carbon-fiber plate, relatively high heel-toe offset (10mm) and hyper-responsive FuelCell midsole foam, which is made with a small amount of bio-based content from renewable resources, delivers a propulsive feel to help drive you forward. Although it feels slightly more subtle on variable surfaces, it feels as springy and energetic as your favorite road running shoes on smooth hard-packed dirt trails. Con: The only drawback I found with the FuelCell SuperComp Trail is that the toe box is just a little bit too snug and unprotected for what I’d like it to be for running on moderate to technical terrain. If you stub your toe on a root or a rock – and yes, that’s one of the common perils of trail running – you’re bound to feel it a little bit more than you’d like. It’s not a reason to disregard this shoe, but it’s something to be aware of – and perhaps a reason to not run with all-out reckless abandon on techy trails.

AUG 11, 2023 View this email in your browser. Minute 1: How to improve your heart rate variability Your smart watch can track a greater number of health metrics than there are miles in a marathon. Stats like steps, miles, average pace and vertical climbing are as familiar to runners as the Boston, Chicago or New York marathons. Researchers have placed another metric on the podium, and it is not as well understood by everyday runners: “11 Expert Tips On How To Increase HRV (Heart Rate Variability).” HRV is an excellent indicator of cardiovascular and nervous system health, so following these techniques can improve both simultaneously. Perhaps the single biggest factor to address is the quality of your sleep. By keeping a consistent schedule, avoiding excessive caffeine and alcohol consumption, and limiting screen time before bed, you should see a notable improvement in HRV. Your exercise routine will play a significant role as well. Poor heart rate variability could be an indication of either excessive or insufficient amounts of exercise, so pay attention as you dial in the right amount of activity for your body. While we’re on the topic, if you want to take a deep dive into what HRV really is, and where yours should lie based on your age, you can read this helpful piece from WHOOP: “Everything You Need to Know About Heart Rate Variability (HRV).” Fundamentally, HRV is a measure of how well your body adjusts to signals from your sympathetic and parasympathetic nervous system. In other words, how quickly your body can activate or moderate its response to physical needs. #ListenToYourHeart Minute 2: Do different races require different warmups? There’s one thing that’s universally true in any type of race, be it on foot, on horseback or in a car – before you put the pedal to the metal, you should warm up the engine. Otherwise, you could blow a gasket (or pull a muscle, in our case). As science illuminates race preparation, we have learned that the perfect pre-race warm-up depends on the distance. One place to learn more is in this new piece from Canadian Running: “Should you warm up before your marathon?” The short answer is, yes, even though every bit of energy is precious on marathon day, you’ll still best off having some kind of warm-up before the race begins. Five to ten minutes of light jogging and a couple of easy strides should do the trick so that your muscles are activated, but you still conserve energy. In shorter races, you’ll likely want to go further, according to: “How to warm up for each distance race you’re competing in.” For races like a 5K or 10K, sandwiching a series of dynamic stretches between easy jogs is one approach to consider. That gets the blood flowing to the right muscles, and opens up your range of motion so your form will be on point when the race begins. If you really want to prime yourself for speed, you can run a few proper strides for 100 meters. For more on that, take a look at: “What Are Strides? Why You Need to be Running Strides.” #StartYourEngines Minute 3: Will greens powders really improve your health? Given what we do for a living, every time we explore our Instagram feed, we find a blenderful of ads for green powders promising to improve our performance. Indeed, some nutritionists say they’re a game changer for those who don’t eat enough daily servings of vegetables. Like any supplement, though, it pays to meet these claims with a healthy dose of skepticism: “Dietitians Say Greens Powders May Not Be Worth the Squeeze — Here's Why.” In Minute 2 of a recent issue, we covered the history of dietary supplements, and we found that you should look for third party certified supplements whenever possible. That’s because the FDA doesn’t have strict regulation on most of these products, and an organization like the NSF can help confirm your greens powders are made with real, uncontaminated ingredients. Assuming you’ve found a trustworthy brand, there’s evidence to suggest greens powders can improve energy levels, gut health, immune function, and detoxification pathways. You can check out the “6 Best Greens Powders Of 2023, According To Experts,” for a comparison of some high-quality options. If you’re looking for a quick and easy way to add nutrition to your diet without relying on supplements, you can try out some of these “10 Superfood Snacks to Stay Full & Energized All Day Long.” #FreshPowder Minute 4: Shoe Review: New Balance FuelCell SuperComp Trail ($200) Our shoe reviewer, Brian Metzler, is a fan of many different New Balance running shoes, but he notes that their commitment to trail running has waxed and waned. Despite a schizophrenic past, NB is demonstrating a new commitment to the category with the New Balance FuelCell SuperComp Trail. Brian calls this shoe “one of the best trail running shoes of the year with a stunning combination of comfort, traction, cushioning, propulsion and agility.” We share Brian’s highlights below and you can read his full review of the New Balance FuelCell SuperComp Trail on our website. What’s New: The neutral-oriented FuelCell SuperComp Trail, which hit running stores in late July, is a brand new trail running “supershoe” with all new high-end componentry. But, as with so many top-tier shoes, the overall experience I had running trails with it was much greater than the sum of its parts. Those parts include a stretchy, modestly reinforced and very breathable engineered mesh upper, a dual-density midsole foam and a forked carbon-fiber propulsion plate and a durable Vibram Megagrip Litebase tacky rubber outsole with a grippy array of 4mm lugs. While a $200 price tag is never anything to sneeze at, for a performance-oriented shoe with so many high-quality materials, it’s actually a relative bargain and a worthy investment. Why It’s Great: It’s great because it feels like a luxury SUV, but it handles with the agility of a high-performance sports car. In other words, it’s comfortable and remarkably well cushioned (especially for a shoe that has a moderate stack height), but it’s also light, nimble, flexible and capable of going fast on a variety of surfaces. It’s a speed merchant on smooth dirt trails and gravel paths and roads, but its superior traction and carbon-fiber plate system – which contributes both noticeable propulsion and underfoot protection – make it agile and dynamic enough to dance through rocks, roots and other obstacles on technical terrain. It feels cozy and secure running at any pace. Why You’ll Love It: The FuelCell SuperComp Trail can be a versatile, do-everything trail running shoe for most types of terrain. Yes, it can be an amped-up racing shoe, but it just as easily can be a casual cruiser, too. It’s exceptionally comfortable and well-cushioned, offering a smart combination of agility and stability for expert handling and control, and it can also be infinitely speedy when you want it to be. It’s perfect for easy cruising on your favorite dirt loop in your local park, but it’s also well-suited for longer runs on mild to moderate technical trails with wet or dry terrain. Granted, it’s not really meant for running gnarly ridgelines in the mountains – mostly because its upper and toe box aren’t very protective – although I did wear it to run the rocky route up Mt. Sanitas and down the semi-technical dirt trails of the Lion’s Lair Loop in Boulder, Colorado, and it more than held its own. It compares well to the new Nike Ultrafly ($260) and Merrell MTL Skyfire 2 ($200) trail running supershoes, only with better cushioning and traction. For Brian’s full review of the New Balance FuelCell SuperComp Trail, check it out here. #FuelCell-ebration Minute 5: Quick Intervals Gone and mostly forgotten, time hasn’t been kind to Google Glass. SNL did a hilarious spoof of the solution in search of a problem a few years back. The concept of smart glasses has intriguing potential, but nobody has found quite the right use for it. Until now. (Maybe.) A company called Minimis has introduced a pair of smart glasses geared toward athletes, and the idea is that they’ll eliminate the need to take your eyes off the road when checking your fitness tracker. Instead, you’ll have the option to constantly monitor things like heart rate, pace, distance, and more, all without compromising your form or attention. To get a look at the glasses, check out “These smart glasses are out to replace all other fitness trackers.” If you had to pick the best type of exercise to lower blood pressure, what would you say? Our money would have been on some type of cardio, but apparently, we’d be wrong. That’s because a recent study found that isometric strength exercises could have the greatest benefit. That means things like planks or wall sits, and if you want to learn why, as well as see a few moves demonstrated, check out: “The isometric secret: 15 ways to get much fitter – without moving a muscle.” We’re not sure we fully buy into the concept, but it is a provocative idea. For a lot of us, running is a mostly solo venture. While we value some “me time” as much as anyone, it can help to have a “peer review” of your habits so that you avoid mistakes – or even a toxic relationship with fitness. For one runner named Saanya, running was destructive and anxiety-inducing, and it wasn’t until she found the support of a community that she was able to relax and enjoy the process. If you want to see how run clubs can transform your relationship with running, take a look at: “Running and I Had a Toxic Relationship for Years, Until Run Clubs Healed It.” Minute 6: Daily Inspiration As we just mentioned in the QI about run clubs, having strong teammates and supporters in your corner can make all the difference in moments of adversity. Derek Redmond knows this well, as he and his father were a part of Olympic history back in 1992. After tearing his hamstring in the middle of his 400 meter heat, Derek limped along in an attempt to complete the lap. Seeing that his son needed help, Jim Redmond elbowed past security and took to his son’s side, helping him the rest of the way. The emotional moment was celebrated with a standing ovation from 65,000 spectators. It’s moments like these that are a reminder to express your gratitude to whomever it is that supports your journey, and we’d like to acknowledge all the dads, moms, friends, coaches, and teammates who work hard to lift others up. Pass the video link below onto your supporters to let them know how much you care.

AUG 9, 2023 Minute 1: Build a morning routine to improve stress and blood sugar levels No matter how much of a morning person you are, there will always be days when you wake up with less motivation to work out than a character in “The Hangover.” It’s not just Mike Tyson who can throw your body for a loop, sometimes we’re just not feeling it. If you want to turn a rough morning into a smooth flow of positivity, consider these: “7 Things to Do Every Morning for Balanced Blood Sugar Levels.” Mornings where we feel anxious or scatterbrained are often the result of disruptions in our blood sugar and cortisol levels. Fear not, as there are tons of ways to get your levels back to normal, like drinking a glass of water right away or having a balanced, fiber-rich breakfast. Those will dilute and stabilize your blood sugar levels to reduce stress and provide a steady source of energy. Another step you can take is to get some early morning activity, and a morning workout can do a lot more for you than just blood sugar regulation, as you can see in: “13 Excellent Benefits Of Working Out In The Morning For Employees.” Exercise releases feel-good neurochemicals like endorphins, dopamine, adrenaline, and endocannabinoids. Those can reduce feelings of anxiety and pain so that you’re primed to handle whatever left hooks the day throws your way. #WakeNWorkout Minute 2: Change your mindset to crush hills Some runners dislike hills more than report cards and public speaking. Love ‘em or hate ‘em, there are some tricks to cresting them with a smile on your face. If that sounds easier said than done, check out these: “Mental Strategies for Uphill Running.” Staring all the way up an incline can feel overwhelming, which is why pro trail runner Kim Dobson likes to segment her hills into smaller challenges. Focusing on landmarks part way up a hill can allow you to have little victories, rather than facing the big picture of a full hill at once. It’s important to practice strategies that help you keep your cool in the face of adversity as well. That means accepting the fact that your pace is going to be reduced until you return to flat ground, rather than burning yourself out trying to avoid a slowdown. Instead, try to maintain your perceived effort level for the duration of the hill, as this story suggests: “Managing effort: learning the art of running uphill.” Once you’ve got the right mindset and strategy to take on your hills, you can participate in an event like these "9 challenging vertical races that will have you going uphill.” These races generally range from 1 to 10 kilometers, but with average gradations of upwards of a 50% incline, they’re as demanding as any endurance race out there. #KingOfTheHill Minute 3: Don’t let blisters ruin your run It’s an unfortunate reality that if you’re doing a lot of running, chances are you’re going to develop blisters. In some sense they’re a badge of honor representing all the hard work you’ve done, but we’ve never met a runner who didn’t wish for a speedy return to blister-free feet. If this annoyance is something you’ve struggled with, you should consider this advice that applies to trail and road runners alike: “How To Treat and Prevent Trail Running Blisters.” Blisters are caused by excess friction between our feet, socks, and shoes. That means finding the right sizing for your shoes is essential. Too small, and they’ll exert constant pressure on your feet. Too large, and your feet will shuffle around and experience friction from excess movement. Particles and moisture can also have an impact. Be sure to empty your shoes of any dirt, dust, and sand after your runs. It’s also helpful to get a pair of moisture wicking socks, like those offered by Bombas. Blisters aren’t the only issue that can arise from ill-fitting socks and shoes, and you should also be on the lookout for signs of a blackened toenail: “What is the Best Way to Treat Black and Bruised Toenail from Running?” Also known as “jogger’s toe,” a bruised toenail is something that as many as 14% of runners deal with, according to one survey. Like blisters, bruised toes can come about from shoes that are too big, allowing your foot to slide around and experience an impact, or too small, with tight laces compressing the toenail with each step. Running downhill and long distances can also exacerbate the problem, so be sure to pay attention to the fit of your sneaker when running a long or hilly course. #BlisteringPace Minute 4: Can a keto diet and supplements work for athletes? If you or anyone you know has adopted the ketogenic diet, you know it can demand a pretty significant lifestyle change. Its restrictions are intense, but for some folks, so are the benefits, helping with weight loss, blood pressure, cholesterol, and even certain brain disorders. Keto diets work by restricting carbs and burning fat for energy, which poses a challenge for athletes. Can endurance athletes on keto still find success? Maybe, but it requires some experimentation to see what works for you: “Ketone supplements and endurance: worth the hype?” Ketone supplements are a way to facilitate ketosis without having to restrict your diet significantly. Consuming them will signal your body to use fat as an energy source, helping with weight loss and appetite suppression. However, one recent study found that during a 20-minute time trial, cyclists experienced a reduction in performance after consuming ketone supplements. Following a traditional keto diet may require some fine tuning to get your macronutrient balance right, according to: “Does Keto Work for Cyclists Who Ride All the Time?” For any athlete starting a keto diet, you can expect a two-week adjustment period with decreased performance. However, when athletes’ performance was measured a month into adopting keto, things seemed to return to normal. Once you’ve adjusted, maintaining performance will hinge on making sure you’re getting enough calories every day, as well as avoiding excessive carb restriction. If you’re running or biking for hours every day, you can still consume several grams of carbs and remain in ketosis, provided the majority of your calories are coming from fats. #KetoOnTheGo Minute 5: Quick Intervals In Minute 2 of our last issue, we took a look at breathing techniques and mantras to improve your running. We found it so helpful that we wanted to extend our look into breathing better and we just came across this list: “Beat stress, get to sleep and find your focus: seven ways better breathing can improve your life.” If you want to dive a little deeper into the benefits of deep breathing, you can check out “Why Learning to Control Your Breath Will Change Your Life.” If we asked you to guess what is the healthiest vegetable in the world, what would you say? We bet most of you didn’t pick the one that the CDC recently declared to be on top. It’s far less common than a lot of the options you’ll typically see in stores or on a menu, like spinach, chard, and beet greens. If you’re curious to learn how healthy a vegetable can get, take a look at “Experts Say Watercress Is The Healthiest Vegetable On Earth.” Marathons are a huge undertaking, and that means a long list of tips is warranted to give you the best chance of success. If you’re a checklist kind of person, you may like this new piece from Runner’s World, offers advice on training, lifestyle changes, race day, and beyond. Dive into the: “25 rules of successful marathon training.” Minute 6: Daily Inspiration In the age of social media and oversharing, it’s easy to get caught up in others’ opinions of ourselves. We get into the habit of publishing our runs on apps like Instagram or Strava, and sooner or later, showing off to friends and competitors can start to feel like a big motivator driving our exercise. @thepacepusher points this out in a short yet hilarious video, but it’s a poignant reminder that we should all ask ourselves what our inherent reasons for running are. If you’re looking to reconnect with your “why,” you can check out “Intrinsic Motivation Explained: 10 Examples & Key Factors.” While you’re waiting to dig deep into your psyche, we recommend a good chuckle from this video in the meantime.

By Brian Metzler A lot of people have asked me lately if I think trail running will continue to boom and my answer is always: “Yes, absolutely!” But the post-pandemic awakening that has seen more runners hitting the trails won’t be only about ultrarunning, but instead I believe the biggest growth segment will be in distances much shorter than a marathon. Ultrarunning is great for many reasons, but, c’mon, how many people realistically want to run 50 or 100 or 200 miles? Probably a relatively slim number of the total running population, right? But just about every runner would love running a 5K, 10K or half marathon on trails. Because what’s not to love? Running (relatively) fast, feeling the wind in your face, great scenery, cool race course features and a satisfying athletic output without totally depleting and destroying yourself. What’s my point? Following Hoka’s lead, there’s been a huge influx in maximally-cushioned trail running shoes in recent years. Those shoes are cushy and stable, capable of providing long-haul comfort for your feet and legs for very long runs. But as short-and-fast trail racing begins to rise, there are also a lot of sleeker, faster and more agile shoes coming out. One of the best new ones is the Merrell MTL Skyfire 2, which blends a modestly thick layer of responsive midsole foam with a low-to-the-ground geometry that provides exceptional feel for the trail. It’s not only a good example of a shoe that offers the best of both worlds – light and nimble, but cushy and comfortable – but it’s exactly the tool needed for running fast over short to moderate trail races, routes and ridgelines. What’s New: Although there was an original MTL Skyfire model that debuted in 2020, the new version is much more than an updated model. The MTL Skyfire 2 is a top-of-the-line lightweight race car for the trails. Key components include a two-part, dual-density FloatPro Foam midsole sandwiched around a flexible plastic protection and stability plate, a thin web-like Vibram MegaGrip rubber outsole and a durable, rip-stop engineered mesh upper with subtle TPU reinforcements. Fit/Feel/Ride: The MTL Skyfire 2 fits true to size with a medium-narrow interior volume and a fairly snug toe box. While the fit feels snug when they’re laced up, that’s actually ideal for keeping your feet locked down to the midsole/outsole chassis when running—especially climbing, descending and cornering – on mild or semi-technical terrain. Combined with the great proprioceptive feel for the ground in the forefoot, the Skyfire 2 is one of the most agile and sturdy trail shoes on the market. The ride is smooth, modestly cushioned and low to the ground, but not excessively so in any category. It feels smooth, but not overly bouncy or springy. It feels cushioned, but it’s not chunky, mushy or wobbly. It feels low to the ground, but not so much that you feel every pebble. There’s just enough under your feet to provide protection and a little bit of guidance, but not so much that it gets in the way or inhibits your stride in any way. Why It’s Great: Some minimalist trail shoes that are light or low to the ground tend to lack structure and wash out on angled terrain or sharp turns, and that often results in a sloppy sensation where your feet slosh around inside the shoes. Not with the Skyfire 2, which has a dialed-in fit and just enough structural support in its upper and lacing system to provide a precise and secure feeling even on off-camber terrain. Although the shoe is stiffened by the rock plate that’s embedded in the midsole, the shoe is still moderately flexible so it offers a good balance of propulsive snap, protection and lateral mobility. Weights: 5.8 oz. (women’s size 8), 6.9 oz. (men’s size 9) Heel-Toe Offset: 6mm (25mm in the heel, 19mm in the forefoot) Why You’ll Love It: If you’re new to trail running or eager to run faster paces on occasion, you’ll love the agility and lightweight feel of the the MTL Skyfire 2. It’s a great shoe for up-tempo training or short-distance racing, partially because it feels like a road running shoe built for the trails. The combination of the secure fit, reliable traction and medium-depth cushioning will give you the ability to run with precision, power, speed and agility to the level that the terrain or race course dictates. Pro: The outsole traction has a matrix of semi-sticky Vibram MegaGrip rubber with an array of mid-sized 5mm lugs around open cells of exposed midsole foam. It’s surprisingly good on just about every type of dry and wet terrain I encountered – soft dirt, wet mud, loose gravel, fire roads, long grass and sections of snow. (It feels OK running over sections of bike paths and roads, too, but it’s best on softer terrain.) The rubber provides reliable traction on rocky routes (even though that’s not where the shoe excels), while the exposed foam adds to the bottom-up cushioning sensation. Con: OK, maybe this should be obvious, but featherweight, minimalist trail shoes usually don’t do great on gnarly technical terrain, and neither does the Merrell MTL Skyfire 2. If you’re a strong, fit and experienced trail runner, it can certainly be sufficient for most surfaces. But I have a feeling a lot of new or novice trail runners who run in this shoe on rocky mountain routes will feel like their feet are exposed and vulnerable – especially to (potential) smashed toes or sidewall abrasions on account of the minimally reinforced upper.