Running News Daily

This Teen Ultrarunner Wants to Take on the World's Most Prestigious Races

Last November, 17-year-old Sebastian Salsbury received an email reminder. He had 13 days to decide about entering the race lottery for the 2024 Western States 100 Mile Endurance Run, regarded as one of the most prestigious trail events in the world. 

Rules stipulate that each lottery applicant must be at least 18 years old on race day. On January 20, Salsbury will finally meet the age requirement, five years after he technically ran a qualifying time to enter the lottery for the first time.

It's been a goal he's been progressing toward for years. In 2020, when Salsbury was 13, he completed the Black Canyon 100K in Arizona in 15 hours 49 minutes and 32 seconds, well within the 17-hour time limit necessary to qualify for the Western States lottery. 

"It's hard to put that experience into words," Salsbury says. "It was one of the most beautiful courses I've ever been on. That race made me feel like I was doing the right thing in my life." 

Starting Young

Salsbury, who grew up in Santa Barbara, California, was attracted to the trails at a young age. Throughout his childhood, his parents often brought him to nearby trails to hike. The hikes gradually transitioned into jogs, and Salsbury's relationship with the outdoors continued to grow. The mountains, he says, were a playground.

Though Salsbury played basketball, football, and soccer growing up, his love for running took over. He quit the other sports after junior high school to minimize risk for injury, he says, and to dedicate more time to running.

A few years after Salsbury's entry into racing-his first was a local 5K on the road when he was four-he ran the Santa Barbara Red Rock Trail Run. Despite being just nine, he kept up with his father for all 28 miles. The following year, for the Santa Barbara Nine Trails, Salsbury traversed 35 miles with nearly 12,000 feet of vertical gain from the Jesusita trailhead to Romero Canyon trailhead and back, again alongside his father, a road marathoner.

Next, Salsbury entered the Black Canyon 100K in Arizona. He recalled the point-to-point race as one of his most difficult running experiences to date. 

"I was basically crying," Salsbury remembers, adding that his hydration vest kept digging into his ribs. "I loved the feeling of working hard and going through really low moments and overcoming them. I crave it."

Supported for the last 20 miles by his coach at the time, Tyler Hansen, Salsbury crossed the finish feeling both defeated and uplifted. The Black Canyon race gave him the confidence to continue challenging himself in ultrarunning.

"My best friends don't understand," Salsbury says about the pursuit of ultras, which he envisions including some of the most technically demanding and prestigious races in the world: the Western States 100 in California, Ultra-Trail du Mont-Blanc through the French Alps, as well as the Hardrock Hundred Mile Endurance Run in Colorado. Salsbury admits that running disrupts his social life, and also that he doesn't mind the solitude the sport necessitates. In fact, he welcomes it.

"I like the feeling of being alone in the mountains," Salsbury says. "It's a great way to free your mind."

Given that he is still a teen-the average age of trail runners is in the mid-30s-Salsbury has not been immune to negative comments over the years. "It's not cool at all to hate, but I can still see where someone would be coming from, seeing a kid doing all that stuff," Salsbury says. "There are going to be people that troll and hate for no reason. That's just life."

A Purposeful Progression

The training required to undertake ultras is out of this world for a typical high school runner. To ensure he's programming himself with sufficient miles without overloading his still-developing body, Salsbury sought the guidance of his longtime role model, pro trail runner Hayden Hawks. The two met when Salsbury was 14, and their camaraderie clicked naturally.

"I had lots of mentors help me at a young age in my running journey, and I felt the responsibility to do the same with Sebastian," says Hawks, 32. "We have taken a patient and gradual approach, developing strength, speed, and a foundation that will help him build into the longer distance races at an older age."

Hawks has coached Salsbury for the past two years, carefully mapping out a plan that tallies 50 miles weekly spread across six days. Salisbury complements the mileage with a combination of hiking, mountain biking, and intervals on an indoor bike as part of his cross training. Three days a week, he does strength exercises at Varient Training Lab in Santa Barbara. To fit it all in so he could have ample opportunity to train and compete, prior to the Covid-19 pandemic, Salsbury enrolled in West River Academy, an online private school program.

"I have zero regrets," Salsbury says. "The opportunity that it's given me to travel with my family and run and be able to guide my days how I want and learn at my own pace, I'm grateful for that."

The online program lasts up to three hours a day, which is "a lot less than standard high school," Salsbury chuckles. In 2022, he researched computer engineering and built a computer from scratch. This year, as part of the online curriculum, he's learning to speak German in addition to researching for a project about coffee and sustainability, which he is especially interested in as a part-time certified barista. Salisbury works at a local coffee shop twice a week. 

So far, he's enjoying the unique balance of online learning and ultrarunning. "I like to keep myself busy," he says. "I've always had this next-level energy. Obviously it goes into running, but it's who I am as a person." 

His days are hardly routine compared to the average high schooler. On a recent Thursday, Salsbury started the day with a three-minute cold plunge before he spent the remainder of the morning packing running shoes, thermal layers, his COROS watch, and a heart rate monitor ahead of a four-day trip to Boulder, Colorado, to train with a friend at altitude.

Living at sea level in Santa Barbara, Salsbury doesn't often have the opportunity to run at altitude beyond twice a year, mostly "just a vacation with my family where I get to do some running," he says.

As much as he has run over the years, Salsbury says he's been fortunate to never have had any serious injuries. This year, a growth spurt of eight inches led to severe shin splints, and Salsbury, who is now 6-foot-4 and 162 pounds, took four months off from running.

Now, life is back to business as usual. Salsbury is planning ahead. His next race is the La Cuesta Ranch 25K in San Luis Obispo, California, in late January. After he graduates from high school in June 2024, he wants to pursue a running career ideally full-time, though he hasn't stated when he aims to turn professional. 

"I've always had the intention to be one of the greatest ultrarunners in the world one day. That will continue to be my goal," Salsbury says. "I want to leave a positive impact on the sport and be an inspiration to other athletes of any age, but obviously the youth because that's how I grew up. People can judge and say whatever they want, but I do want to be the best of all time."

HOW TO START A RUN WHEN YOU DON’T FEEL LIKE IT

I’VE ALWAYS FELT validation when reading a story about writers and their love of procrastination. I thought it was just me who gets more work done around the house with a deadline looming and who finds every excuse not to write until the time feels exactly right—or the time has run out. 

Well, a while ago I realized how I do this with running, too, especially long runs on the weekends. I stare at my closet trying to determine the perfect outfit for the weather. I go back and forth on what to eat and how much coffee to drink. Should I have half a cup? Down a full one (or two) then wait until after I go to the bathroom to head out? I stop for a quick foam-rolling session or grab my massage gun for a bit, then do some dynamic stretches. Before I know it, I’m starting my run an hour later than planned. 

Some prerun rituals are necessary, of course. A warmup helps me feel ready for those initial steps. If I have double-digit miles on deck, I definitely need to eat and drink before I start my stride. But really, I’m just putting off those initial few miles—those steps where the legs feel tight and the upper body cranky, the mind remains in bed, and instead of finding a rhythm, the steps feel like short, broken verses waiting for me to string them together in better harmony. I tend to overthink my runs, especially the start, rather than focusing on how the sport makes me feel powerful and strong, and like I’m gliding over the trail rather than clomping with every footfall. That rumination makes getting out the door super difficult sometimes. 

I know I’m not the only one who has trouble simply getting started. Ahead of the Chicago Marathon this fall, Emily Sisson, pro runner and U.S. women’s marathon record holder, said one of her favorite mantras is “motivation follows action.” She’s not always inspired to go run 20 miles or clock a tempo run at a 5-minute pace. But once she starts moving—after a few warmup exercises with her mini band or a light and breezy running warmup—the drive to put in the work picks up.

Similarly, Tristen Rodriguez, a RW+ member who trained with Runner’s World for the 2023 NYC Marathon, mentioned how he is only motivated to run about 20 to 30 percent of the time during a training cycle. It’s the discipline that gets him out there. Checking off training runs and workouts on a plan can give you a shove to get out the door instead of relying on the sheer desire to do so. 

Like Rodriguez, I’ve found that setting goals, following a schedule, and tackling workouts on a plan helps remove the need to rely on willpower alone, and adds in the determination to succeed. That’s one reason I sign up for races on a consistent basis throughout the year. And like Sisson, I know once I start moving, I’ll want to pick it up and conquer the run ahead because the resolve to perform well settles into my stride. 

Focusing on how good it feels to finish a run—no matter the pace or distance—also gets me out the door. So does removing any barriers to said door. That’s why, despite being more of a night owl, I’ve come to love early morning easy runs: I can basically roll out of bed, slip into the outfit I laid out the night before, and hit the road. No fretting about prerun activities. I just go, without thinking about it. 

Even with all my love and deep appreciation for running, I still have to tell myself a little story about the run ahead, about how wonderful it will feel just to get myself moving (even if that’s not entirely the truth, at least not all the time). These helpful mind games give me a little kick in the glutes to start running. And sometimes, when I find I’m still procrastinating, I just thank my deadline-driven mindset, which turns on when time is running out and I need to stop thinking and just start stepping. 

This Truck Driver Started Running the Length of One Song—Now He’s Finished 3 Marathons

“My life is totally different today because I have purpose. I also feel 100 times better health-wise.”

I was an amateur boxer as a teenager. I stopped boxing after age 17, and never took care of myself until I was 36 years old. For 19 years, I ate badly and did not exercise, and started to gain weight rapidly after the age of 30 when I became a truck driver.

Being a trucker, I ate a lot of truck stop food and fast food and didn’t move much. My life was simple: work, eat, come home to my family, and do it all over again. My struggle was always my diet. I had a food addiction. 

I didn’t have any major health problems other than high blood pressure, but I knew I had to make a change as it was only a matter of time before I’d be on medications, and other health issues would catch up to me because of my unhealthy lifestyle. 

It started as a New Year’s resolution on January 1, 2022. I was 36 years old and my clothes no longer fit me. I also realized that I couldn’t keep up with my 8-year-old daughter or do anything outside with the family because I was out of shape and tired all the time. 

I thought to myself, ‘What kind of example am I showing my daughter?’ So I made a promise to myself and family that in 2022, I was going to take care of myself and set goals. I set a very challenging goal to lose 50 pounds in three months. 

I started out by walking in January 2022, and lost 25 pounds in that month alone. In February, I started to implement running with my walks at the local parks in San Antonio, Texas. By March, I joined a gym. 

I began walking and running on the treadmill—it was so hard for me to run at first because my legs and calves cramped up often. I couldn’t even run for 30 seconds in January, so in March, my challenge was to try to run the length of the song the gym had playing on the intercom. In April, I completed my first nonstop mile of running—I was so excited to achieve that.

After April, I ran about two miles a day on the treadmill after lifting weights, and met my goal of losing 50 pounds in three months. 

My main focus during this time was weight lifting, but one day in late August, I challenged myself after my workout to see if I could run three miles nonstop on the treadmill. To my surprise, I did it. After that, I started to go back to the parks and run. 

A buddy at the gym told me about a local 5K in San Antonio. I ran it and fell in love with the race environment. It was there I heard runners talking about the San Antonio Rock ‘n’ Roll Marathon. 

It was 11 weeks away, and I told them I would love to run the full marathon. They all chuckled a bit and looked at me like I was crazy. How would a person like me who barely started running have time to prepare for a full marathon in just 11 weeks? Well, I started training for it by following runners on TikTok and finding out what training schedule they followed. 

One month later in October, I was running 15 miles nonstop. In December, I completed the San Antonio Rock ‘n’ Roll Marathon in a time of 5 hours and 9 minutes. The feeling of accomplishment was beyond amazing. 

After the marathon, I made up my mind: Running was something I would continue. Six months later, in May 2023, I ran the Shiprock Marathon in New Mexico in 4 hours 57 minutes. It was quite an honor to run with the Navajo people at the Navajo reservation. I then ran the San Antonio Rock ‘n’ Roll Marathon again this past December 2023, and my time was 40 minutes faster than the year prior. The next marathon on my list is the Utah Valley Marathon in June 2024.

Today, I run four to five times a week with Saturdays being my long run. My goal is to keep running marathons and to get faster. My ultimate goal is to qualify for Boston. It sounds far-fetched because I’m currently running 4:30 marathon times, but running this distance seemed impossible two years ago. 

I work 50 hours a week for a local construction company. While I have the luxury of coming home every night, the days are long. To maintain my healthy lifestyle I pack a lunch everyday—I’m fortunate that my wife prepares these lunches for me. If I didn’t pack my lunch, I’d be eating truck stop food. After work, I go to the gym for strength training, and or run around the local parks. I usually don’t get home until 8:30 at night. 

My life is totally different today because I have purpose. I also feel 100 times better health-wise. 

These three tips have made my running journey a success:

1. Stay consistent

Stay consistent with running, your workout routine, and diet. Consistency is key. Just start and never give up. It’s going to be difficult, but stick with it and results and progress will come. It’s you versus you. Don’t compare your journey to anyone else’s. It’s your battle.

2. Eat healthy

Diet plays a huge factor on how you fuel for your runs and the right nutrition helps you perform better. I’ve noticed on days I eat bad it really affects my runs. Before this journey, my diet was horrible. All I drank was soda and ate fast food. I’m Hispanic and I love Mexican food, but it isn’t the healthiest. Now I only drink water and black coffee. I stay away from fried food, processed foods, sugar, and flour. I love pasta and chicken Alfredo the day before my long runs. I eat lean meat, chicken breast, lean ground turkey, salmon, and sweet potatoes, along with a lot of fruit and vegetables.

3. Stay confident

You have to believe in yourself. You have to have faith in yourself and the process. Faith over fear. I learned you can do more than you can imagine. The mentality I have now compared to two years ago is night and day. 

Adam’s Must-Have Gear 

→ Nike Vaporfly Shoes: Of all the shoes I’ve tried, Nike Vaporfly are my go-to race-day shoes. They feel the best and I’ve had my PR with these shoes.

→ GU Running Gels: These work the best for me for fueling on long runs and don’t upset my stomach and give me a great boost.

→ Night Buddy Headlamp: For my early morning or night runs, this headlamp keeps me safe and well lit. It’s a super light headlamp and very bright.

The Pill That Over Half the Distance Medallists Used at the 2023 Worlds

What's the deal with sodium bicarbonate?What if there was a pill, new to the market this year, that was used by more than half of the distance medalists at the 2023 World Athletics Championships? A supplement so in-demand that there was a reported black market for it in Budapest, runners buying from other runners who did not advance past the preliminary round — even though the main ingredient can be found in any kitchen?

How did this pill become so popular? Well, there are rumors that Jakob Ingebrigtsen has been taking it for years — rumors that Ingebrigtsen’s camp and the manufacturers of the pill will neither confirm nor deny.

So about this pill…does it work? Does it actually boost athletic performance? Ask a sports scientist, someone who’s studied it for more than a decade, and they’ll tell you yes.

“There’s probably four or five legal, natural supplements, if you will, that seem to have withstood the test of time in terms of the research literature and [this pill] is one of those,” says Jason Siegler, Director of Human Performance in the College of Health Solutions at Arizona State University.

But there’s a drawback to this pill. It could…well, let’s allow Luis Grijalva, who used it before finishing 4th in the World Championship 5,000m final in Budapest, to explain.

“I heard stories if you do it wrong, you chew it, you kind of shit your brains out,” Grijalva says. “And I was a little bit scared.”

The research supports that, too.

“[Gastrointestinal distress] has by far and away been the biggest hurdle for this supplement,” Siegler says.Okay, enough with the faux intrigue. If you’ve read the subtitle of this article, you know the pill we are talking about is sodium bicarbonate. Specifically, the Maurten Bicarb System, which has been available to the public since February and which has been used by some of the top teams in endurance sports: cycling juggernaut Team Jumbo-Visma and, in running, the On Athletics Club and NN Running Team. (Maurten has sponsorship or partnership agreements with all three).Some of the planet’s fastest runners have used the Maurten Bicarb System in 2023, including 10,000m world champion Joshua Cheptegei, 800m silver medalist Keely Hodgkinson, and 800m silver medalist Emmanuel Wanyonyi. Faith Kipyegon used it before winning the gold medal in the 1500m final in Budapest — but did not use it before her win in the 5,000m final or before any of her world records in the 1500m, mile, and 5,000m.

Herman Reuterswärd, Maurten’s head of communications, declined to share a full client list with LetsRun but claims two-thirds of all medalists from the 800 through 10,000 meters (excluding the steeplechase) used the product at the 2023 Worlds.

After years of trial and error, Maurten believes it has solved the GI issue, but those who have used their product have reported other side effects. Neil Gourley used sodium bicarbonate before almost every race in 2023, and while he had a great season — British champion, personal bests in the 1500 and mile — his head ached after races in a way it never had before. When Joe Klecker tried it at The TEN in March, he felt nauseous and light-headed — but still ran a personal best of 27:07.57. In an episode of the Coffee Club podcast, Klecker’s OAC teammate George Beamish, who finished 5th at Worlds in the steeplechase and used the product in a few races this year, said he felt delusional, dehydrated, and spent after using it before a workout this summer.

“It was the worst I’d felt in a workout [all] year, easily,” Beamish said.

Not every athlete who has used the Maurten Bicarb System has felt side effects. But the sport as a whole is still figuring out what to do about sodium bicarbonate.

Many athletes — even those who don’t have sponsorship arrangements with Maurten — have added it to their routines. But Jumbo-Visma’s top cyclist, Jonas Vingegaard — winner of the last two Tours de France — does not use it. Neither does OAC’s top runner, Yared Nuguse, who tried it a few times in practice but did not use it before any of his four American record races in 2023.“I’m very low-maintenance and I think my body’s the same,” Nuguse says. “So when I tried to do that, it was kind of like, Whoa, what is this? My whole body felt weird and I was just like, I either did this wrong or this is not for me.”

How sodium bicarbonate works

The idea that sodium bicarbonate — aka baking soda, the same stuff that goes in muffins and keeps your refrigerator fresh — can boost athletic performance has been around for decades.

“When you’re exercising, when you’re contracting muscle at a really high intensity or a high rate, you end up using your anaerobic energy sources and those non-oxygen pathways,” says Siegler, who has been part of more than 15 studies on sodium bicarbonate use in sport. “And those pathways, some of the byproducts that they produce, one of them is a proton – a little hydrogen ion. And that proton can cause all sorts of problems in the muscle. You can equate that to that sort of burn that you feel going at high rates. That burn, most of that — not directly, but indirectly — is coming from the accumulation of these little hydrogen ions.”

As this is happening, the kidneys produce bicarbonate as a defense mechanism. For a while, bicarbonate acts as a buffer, countering the negative effects of the hydrogen ions. But eventually, the hydrogen ions win.The typical concentration of bicarbonate in most people hovers around 25 millimoles per liter. By taking sodium bicarbonate in the proper dosage before exercise, Siegler says, you can raise that level to around 30-32 millimoles per liter.

“You basically have a more solid first line of defense,” Siegler says. “The theory is you can go a little bit longer and tolerate the hydrogen ions coming out of the cell a little bit longer before they cause any sort of disruption.”

Like creatine and caffeine, Siegler says the scientific literature is clear when it comes to sodium bicarbonate: it boosts performance, specifically during events that involve short bursts of anaerobic activity. But there’s a catch.

***

Bicarb without the cramping

Sodium bicarbonate has never been hard to find. Anyone can swallow a spoonful or two of baking soda with some water, though it’s not the most appetizing pre-workout snack. The problem comes when the stomach tries to absorb a large amount of sodium bicarbonate at once.

“You have a huge charged load in your stomach that the acidity in your stomach has to deal with and you have a big shift in the partial pressure of carbon dioxide across the gut,” Siegler says. “And that’s what gives you the cramping.”

A few years ago, Maurten was trying to solve a similar problem for marathoners trying to ingest large amounts of carbohydrates during races. The result was their carbohydrate drink, which relies on something called a hydrogel to form in the stomach. The hydrogel resists the acidity of the stomach and allows the carbohydrates to be absorbed in the intestine instead, where there is less cramping.

“We thought, okay, we are able to solve that one,” Reuterswärd says. “Could we apply the hydrogel technology to something else that is really risky to consume that could be beneficial?”

For almost four years, Maurten researched the effects of encapsulating sodium bicarbonate in hydrogels in its Swedish lab, conducting tests on middle-distance runners in Gothenburg. Hydrogels seemed to minimize the risk, but the best results came when hydrogels were paired with microtablets of sodium bicarbonate.

The result was the Maurten Bicarb System — “system,” because the process for ingesting it involves a few steps. Each box contains three components: a packet of hydrogel powder, a packet of tiny sodium bicarbonate tablets, and a mixing bowl. Mix the powder with water, let it stand for a few minutes, and sprinkle in the bicarb.The resulting mixture is a bit odd. It’s gooey. It’s gray. It doesn’t really taste like anything. It’s not quite liquid, not quite solid — a yogurt-like substance flooded with tiny tablets that you eat with a spoon but swallow like a drink.

The “swallow” part is important. Chew the tablets and the sodium bicarbonate will be absorbed before the hydrogels can do their job. Which means a trip to the toilet may not be far behind.

When Maurten launched its Bicarb System to the public in February 2023, it did not have high expectations for sales in year one.

“It’s a niche product,” Reuterswärd says. “From what we know right now, it maybe doesn’t make too much sense if you’re an amateur, if you’re just doing 5k parkruns.” 

But in March, Maurten’s product began making headlines in cycling when it emerged that it was being used by Team Jumbo-Visma, including by stars Wout van Aert and Primož Roglič. Sales exploded. Because bicarb dosage varies with bodyweight, Maurten’s system come in four “sizes.” And one size was selling particularly well.

“If you’re an endurance athlete, you’re around 60-70 kg (132-154 lbs),” Reuterswärd says. “We had a shortage with the size that corresponded with that weight…The first couple weeks, it was basically only professional cyclists buying all the time, massive amounts. And now we’re seeing a similar development in track & field.”

If there was a “Jumbo-Visma” effect in cycling, then this summer there was a “Jakob Ingebrigtsen” effect in running.To be clear: there is no official confirmation that Ingebrigtsen uses sodium bicarbonate. His agent, Daniel Wessfeldt, did not respond to multiple emails for this story. When I ask Reuterswärd if Ingebrigtsen has used Maurten’s product, he grows uncomfortable.

“I would love to be very clear here but I will have to get back to you,” Reuterswärd says (ultimately, he was not able to provide further clarification).

But when Maurten pitches coaches and athletes on its product, they have used data from the past two years on a “really good” 1500 guy to tout its effectiveness, displaying the lactate levels the athlete was able to achieve in practice with and without the use of the Maurten Bicarb System. That athlete is widely believed to be Ingebrigtsen. Just as Ingebrigtsen’s success with double threshold has spawned imitators across the globe, so too has his rumored use of sodium bicarbonate.

Grijalva says he started experimenting with sodium bicarbonate “because everybody’s doing it.” And everybody’s doing it because of Ingebrigtsen.

“[Ingebrigtsen] was probably ahead of everybody at the time,” Grijalva said. “Same with his training and same with the bicarb.”

OAC coach Dathan Ritzenhein took sodium bicarbonate once before a workout early in his own professional career, and still has bad memories of swallowing enormous capsules that made him feel sick. Still, he was willing to give it a try with his athletes this year after Maurten explained the steps they had taken to reduce GI distress.

“Certainly listening to the potential for less side effects was the reason we considered trying it,” says Ritzenhein. “I don’t know who is a diehard user and thinks that it’s really helpful, but around the circuit I know a lot of people that have said they’ve [tried] it.”

Coach/agent Stephen Haas says a number of his athletes, including Gourley, 3:56 1500 woman Katie Snowden, and Worlds steeple qualifier Isaac Updike, tried bicarb this year. In the men’s 1500, Haas adds, “most of the top guys are already using it.”

Yet 1500-meter world champion Josh Kerr was not among them. Kerr’s nutritionist mentioned the idea of sodium bicarbonate to him this summer but Kerr chose to table any discussions until after the season. He says he did not like the idea of trying it as a “quick fix” in the middle of the year.

“I review everything at the end of the season and see where I could get better,” Kerr writes in a text to LetsRun. “As long as the supplement is above board, got all the stamps of approvals needed from WADA and the research is there, I have nothing against it but I don’t like changing things midseason.”

***

So does it actually work?

Siegler is convinced sodium bicarbonate can benefit athletic performance if the GI issues can be solved. Originally, those benefits seemed confined to shorter events in the 2-to 5-minute range where an athlete is pushing anaerobic capacity. Buffering protons does no good to short sprinters, who use a different energy system during races.

“A 100-meter runner is going to use a system that’s referred to the phosphagen or creatine phosphate system, this immediate energy source,” Siegler says. “…It’s not the same sort of biochemical reaction that eventuates into this big proton or big acidic load. It’s too quick.”

But, Siegler says, sodium bicarbonate could potentially help athletes in longer events — perhaps a hilly marathon.

“When there’s short bursts of high-intensity activity, like a breakaway or a hill climb, what we do know now is when you take sodium bicarbonate…it will sit in your system for a number of hours,” Siegler says. “So it’s there [if] you need it, that’s kind of the premise behind it basically. If you don’t use it, it’s fine, it’s not detrimental. Eventually your kidneys clear it out.”Even Reuterswärd admits that it’s still unclear how much sodium bicarbonate helps in a marathon — “honestly, no one knows” — but it is starting to be used there as well. Kenya’s Kelvin Kiptum used it when he set the world record of 2:00:35at last month’s Chicago Marathon; American Molly Seidel also used it in Chicago, where she ran a personal best of 2:23:07.

Siegler says it is encouraging that Maurten has tried to solve the GI problem and that any success they experience could spur other companies to research an even more effective delivery system (currently the main alternative is Amp Human’s PR Lotion, a sodium bicarbonate cream that is rubbed into the skin). But he is waiting for more data before rendering a final verdict on the Maurten Bicarb System.

“I haven’t seen any peer-reviewed papers yet come out so a bit I’m hesitant to be definitive about it,” Siegler said.

Trent Stellingwerff, an exercise physiologist and running coach at the Canadian Sport Institute – Pacific, worked with Siegler on a 2020 paper studying the effect of sodium bicarbonate on elite rowers. A number of athletes have asked him about the the Maurten Bicarb System, and some of his marathoners have used the product. Like Siegler, he wants to see more data before reaching a conclusion.

“I always follow the evidence and science, and to my knowledge, as of yet, I’m unaware of any publications using the Maurten bicarb in a double-blind, placebo-controlled clinical trial,” Stellingwerff writes in a text to LetsRun. “So without any published data on the bicarb version, I can’t really say it does much.”

The closest thing out there right now is a British study conducted by Lewis Goughof Birmingham City University and Andy Sparks of Edge Hill University. In a test of 10 well-trained cyclists, Gough and Sparks found the Maurten Bicarb System limited GI distress and had the potential to improve exercise performance. Reuterswärd says the study, which was funded by Maurten, is currently in the review process while Gough and Sparks suggested further research to investigate their findings.

What about the runners who used sodium bicarbonate in 2023?

Klecker decided to give bicarb a shot after Maurten made a presentation to the OAC team in Boulder earlier this year. He has run well using bicarb (his 10,000 pb at The TEN) and without it (his 5,000 pb in January) and as Klecker heads into an Olympic year, he is still deciding whether the supposed benefits are worth the drawbacks, which for him include nausea and thirst. He also says that when he has taken the bicarb, his muscles feel a bit more numb than usual, which has made it more challenging for him to gauge his effort in races.

“There’s been no, Oh man I felt just so amazing today because of this bicarb,” Klecker says. “If anything, it’s been like, Oh I didn’t take it and I felt a bit more like myself.”

Klecker also notes that his wife and OAC teammate, Sage Hurta-Klecker, ran her 800m season’s best of 1:58.09 at the Silesia Diamond League on July 16 — the first race of the season in which she did not use bicarb beforehand.

A number of athletes in Mike Smith‘s Flagstaff-based training group also used bicarb this year, including Grijalva and US 5,000 champion Abdihamid Nur. Grijalva did not use bicarb in his outdoor season opener in Florence on June 2, when he ran his personal best of 12:52.97 to finish 3rd. He did use it before the Zurich Diamond League on August 31, when he ran 12:55.88 to finish 4th.“I want to say it helps, but at the same time, I don’t want to rely on it,” Grijalva says.

Almost every OAC athlete tried sodium bicarbonate at some point in 2023. Ritzenhein says the results were mixed. Some of his runners have run well while using it, but the team’s top performer, Nuguse, never used it in a race. Ritzenhein wants to continue testing sodium bicarbonate with his athletes to determine how each of them responds individually and whether it’s worth using moving forward.

That group includes Alicia Monson, who experimented with bicarb in 2023 but did not use it before her American records at 5,000 and 10,000 meters or her 5th-place finish in the 10,000 at Worlds.

“It’s not the thing that’s going to make or break an athlete,” Ritzenhein says. “…It’s a legal supplement that has the potential, at least, to help but it doesn’t seem to be universal. So I think there’s a lot more research that needs to be done into it and who benefits from it.”

The kind of research scientists like Stellingwerff want to see — double-blind, controlled clinical trials — could take a while to trickle in. But now that anyone can order Maurten’s product (it’s not cheap — $65 for four servings), athletes will get to decide for themselves whether sodium bicarbonate is worth pursuing.

“The athlete community, obviously if they feel there’s any sort of risk, they’re weighing up the risk-to-benefit ratio,” Siegler said. “The return has got to be good.”

Grijalva expects sodium bicarbonate will become part of his pre-race routine next year, along with a shower and a cup of coffee. Coffee, and the caffeine contained wherein, may offer a glimpse at the future of bicarb. Caffeine has been widely used by athletes for longer than sodium bicarbonate, and the verdict is in on that one: it works. Yet plenty of the greats choose not to use it.

Nuguse is among them. He does not drink coffee — a fact he is constantly reminded of by Ritzenhein.

“I make jokes almost every day about it,” Ritzenhein says. “His family is Ethiopian – coffee tradition and ceremony is really important to them.”

Ritzenhein says he would love it if Nuguse drank a cup of coffee sometime, but he’s not going to force it on him. Some athletes, Ritzenhein says, have a tendency to become neurotic about these sorts of things. That’s how Ritzenhein was as an athlete. It’s certainly how Ritzenhein’s former coach at the Nike Oregon Project, Alberto Salazar, was — an approach that ultimately earned Salazar a four-year ban from USADA.

Ritzenhein says he has no worries when it comes to any of his athletes using sodium bicarbonate — Maurten’s product is batch-tested and unlike L-carnitine, there is no specific protocol that must be adhered to in order for athletes to use it legally under the WADA Code. Still, there is something to be said for keeping things simple.

“Yared knows how his body feels,” Ritzenhein says. “…He literally rolls out of practice and comes to practice like a high schooler with a Eggo waffle in hand. Probably more athletes could use that kind of [approach].”

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Running Strides Makes Me Look Ridiculous, But They Also Make Me Faster

Yeah, doing strides in public can make you look funny. They’re also crucial to improving form and speed.

When I first moved to my small Pennsylvania city two years ago, I naturally scoped out the training basics: a greenway for long runs and tempos, dirt trails for easy days, a track, and—to be used most frequently—a flat patch of grass or road at least 100 meters long within a block or two of my house. That last one might sound unnecessarily specific.

I was looking for a spot where I could run “strides.” Strides (never “striders”) are an imperative part of my year-round training, no matter what distance I’m targeting. After easy runs, I do four to eight strides, somewhere around 5K pace, taking enough time between each one to get my heart rate back down. They’re faster than my normal running pace, but not fast enough to make my legs sore. The purpose isn’t to make me tired, but to keep me in touch with some speed and reinforce proper biomechanics at the late stages of a run. While most coaches recommend doing strides for 100 meters, I typically eyeball it. A city block, a football field, or even just 10 to 15 seconds is close enough.

Before I start strides, I do a series of drills to prime my legs for faster running and to establish good form, like making powerful contact with the ground and landing my feet underneath my hips. I do ankle dribbles, calf dribbles, knee dribbles, straight-leg bounds, fast leg (right leg), and fast leg (left leg). All with a slow walk back to the start before beginning the next percussive drill. Then I start my strides.

The dream spot for strides is an artificial-turf soccer field where I can take off my shoes when I feel like it, but in my town, I have to settle for a fairly busy back alley. The street attracts construction workers getting McDonald’s coffee before work, mothers pushing strollers, daily dog walkers, my neighbor who sometimes smokes weed on her porch. So during the four times a week I “stride out,” I can’t help but feel a little self-conscious. I assume the people walking near me think I’m strange for barreling down the street at race pace. Sometimes I’m worried that people will think I’m chasing them. There’s always a part of me that wants to explain to bystanders what I’m doing: I promise I’m not trying to steal your purse, I just want to PR in the half marathon! 

One morning, I noticed a man at the end of the alley. He was sitting behind an easel, facing down the road toward me. It reminded me of an exercise I did in high school: Our art class was told to find a place in the city to set up and paint whatever we saw. Most things—buildings, signs, trees—remain consistently still, so you’re able to fill in details with appropriate hues and shadows. But some things move quickly. You might not have time to paint the skateboarder that flies across the street. I like to imagine I made it into the man’s painting. I was doing strides in the alley for about 10 minutes, enough time for him to get a good look. Even though I always wonder if people are watching me when I do strides, he’s the only person I’m certain was.

Since beginning to run as a high school junior nine years ago, I’ve learned that training is always a little bit embarrassing. To truly maximize my potential, I have to be comfortable with being uncomfortable. Not just in races or hard workouts, where physical discomfort is inevitable, but I’ve accepted that being vulnerable is how I grow stronger and more confident. 

I’ve got to be okay with doing things a little differently. Sometimes I’m embarrassed when I come up with a lame excuse to get out of happy hour because I have a workout the next day. Or I feel self-conscious lifting small weights at the gym, because I’m focused on injury prevention, not bulking up. But nothing humbles me more than doing strides down a public alley at 7 in the morning. 

What Will Health and Fitness Look Like in 2024? We Asked Some Experts.

Adults will take recreational cues from their children, “unprocessed” will become a marketing asset, and rodents will show us the way to eternal life. 

It’s almost a wrap for 2023, which means it’s time for our annual list of fitness predictions for the coming year. As in the past, we reached out to several experts to ask what we should expect for 2024. Beyond forecasting a specific food fad or workout craze, these predictions are often about identifying a subtle shift in the zeitgeist when it comes to how we think about what it means to live well.

Over the years, a consistent theme has emerged: How do we embrace advances in science and technology without losing sight of the tried-and-true, or letting them corrupt an essential humanist element? This question has probably never been more urgent than in our era of accelerated machine learning. When I recently spoke to my friend Scott Lachut, a longtime veteran of the trend forecasting industry, he told me that he’d come across a few examples of gyms that offer AI-based trainers with different “personalities.” Depending on whether you wanted to be coddled or subjected to dominatrix-style abasement, your virtual coach would be able to accommodate your needs.

“I personally think that generative AI being able to offer personalization at scale is going to be pretty interesting, if a bit Big Brother-y,” Scott told me. This reminded me of that frequently cited proverb of uncertain origin, “May you live in interesting times.” Depending on your source, the line is either meant as a blessing, or a curse.

My guess is that “ultra-processed” will be the food term of the year as everyone who cares about what they eat realizes that they need to cut down on foods that are industrially produced, use industrially extracted ingredients, and are designed to replace real foods and be “addictive.”

Much evidence associates these foods with overweight and obesity-related chronic diseases (heart disease, type 2 diabetes, etc), and overall mortality. One clinical trial supports the addiction hypothesis; it demonstrates that people who eat ultra-processed diets as opposed to matched diets based on minimally processed foods take in many more calories. I would not be surprised to see non-ultra-processed products starting to be advertised as such.

—Marion Nestle, professor emerita at New York University and author of the Food Politics blog

Sometime in 2024, we will learn of an epochal breakthrough in the quest for longevity. There will be a molecule that, when given in sufficient quantities to certain transgenic rodents, extends life by an amount that, when extrapolated from rodent-years to human-years, is statistically significant. Human trials will be planned; venture capital will flow like red wine; extremely long podcasts will be recorded. Obscure herbs that contain molecules distantly related to the breakthrough will flood the Internet. The global wellness market will reach a projected size of $6.6 trillion. Life expectancy in the United States will continue its decade-long decline.

–Alex Hutchinson, Outside Sweat Science columnist and author of Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance

For too long, runners at the back of the pack have felt left behind by the larger running community. Few running clubs provided support for the 12-minute (or more) mile crowd, and many race organizers packed up water stations or ran out of medals before the slowest runners crossed the finish line. Thankfully, this is beginning to change, largely due to the work of slow-running activists like Martinus Evans, founder of the Slow AF Run Club, who published a book by the same name last summer. As Evans’s star has risen, so has support for his cause: The virtual club is now more than 18,000 members strong, and runners around the world have been inspired by his calls for greater inclusivity in fitness. The past few years have also seen the launch of several in-person pace-inclusive running groups.

As more slow runners feel welcome at running events, the average course time for many major races, including the New York City Marathon, is slowing down. “The stigma of being a back-of-the-pack runner is slowly going away,” the marathon’s race director, Ted Metellus, recently told The Washington Post.  Most of us face plenty of barriers to simply lacing up sneakers and finding the time to move. I’m hopeful that, for growing numbers, speed will no longer be one of them.

—Danielle Friedman, journalist and author of Let’s Get Physical: How Women Discovered Exercise and Reshaped the World

Amidst the increasing chaos and tumult of everyday life, people will crave stability and simplicity from their health and fitness routines. There will never be a shortage of those who are into the latest fad or bro-science gimmick, but it seems more and more people are becoming tired of this. There is already so much noise in the world, and one’s health and fitness approach need not contribute to it. 

I suspect it’ll increasingly be back to basics—because not only do basics work, but they aren’t so exhausting. Out with the social media hype speeches from $8,000 cold plunges at five in the morning, in with a morning pot of coffee or tea, reading a book, and 30 to 60 minutes of movement that you can do consistently. The former sounds cool. The latter is the path to actual health and well-being.

—Brad Stulberg, executive coach and author of Master of Change: How to Excel When Everything is Changing, Including You

Social media can have an unfortunate flattening effect—it can feel like every person on your feed wants the exact same thing. Angels Landing is the only hike worth doing, Yosemite the only public land worth visiting, and the six big-city marathon “majors”—New York, Boston, Chicago, London, Berlin, and Tokyo—are the only footraces worth contending. Interest in these races has boomed (Boston qualification keeps getting harder, lottery applications to Chicago have more than doubled over the last decade) even as smaller marathons stagnate or even decline. Something has to give, just as a matter of pure arithmetic, so perhaps this will be the year of flexing on your followers with a PR in your local grassroots 10K.

–Chris Cohen, deputy site editor and wellness editor at GQ.com

Everyone is lonely. We are starved for human connection and contact. We are starved for reasons to go outside. We are all withering and calcifying, physically. The natural answer is, of course, stay with me, PvP zones. What is a PvP zone, you ask? PvP zones, in open-world video games, are designated areas where players are able to directly interface with—OK, attack—one another. I do not mean for there to be actual violence, obviously. But a place for adults to engage in relatively unstructured play? We need it, now more than ever. 

I see you shaking your head, but that only proves how badly you need to engage with your fellow humans in a PvP zone. You may think I’m joking, but I am entirely serious. I take my dog to the dog park, and then I sit there roiling with jealousy for 45 minutes. How is it that we have a place for her, a dog, to get up to shenanigans with her fellows, while the only acceptable thing for me to do outside is sit on a bench? It’s preposterous.

I, we, have basically all the same needs as a dog for play and exercise and, most importantly, fun with others. We are grown adults. We should, theoretically, be allowed to do whatever we want. Why is “goofing around in parks” the provenance of only dogs and children? Why are we not allowed to do some good old-fashioned light roughhousing, to chase one another in and out of trees, just because it’s fun and funny only if you, very crucially, don’t think about why or what for at all? If you are thinking “You’re just describing jiu jitsu class, or recreational softball”: sort of. But the most crucial aspect of the PvP zone is that it’s structureless, a place where no one loses and skill doesn’t matter. 

I don’t think anyone would argue that many of us think entirely too much now. Perhaps the solution to all of our ills is to just designate an area of our parks where it is acceptable to go up to another person you don’t know and say “tag, you are it” and then run away. PvP zones. It could, and should, and by my estimation will, happen.

—Casey Johnston, creator of the She’s a Beast newsletter

A combination of sustainable lifestyle changes and personalized solutions will reimagine sick care. I think health spending will shift from reactive to proactive care in the coming decades. More movement and healthy food should be the first line of defense. Building on that foundation, health trackers, preventative diagnostics, and coaching/care platforms will help save the U.S. healthcare system trillions of dollars in the long run.

—Anthony Vennare, co-founder of the Fitt Insider newsletter

People have come around to the fact that shorter workouts still have benefits (see exercise snacks!) and that high intensity workouts do not have to be long. What we are going to see next is the swell of lower intensity workouts having a lap in the spotlight. More men taking Pilates, people walking, lower intensity steady state exercise (Zone 2 and otherwise), and wanting to feel better instead of just being fitter.

As millennials’ life responsibilities start to pile-up as this cohort of individuals who were born into the wellness boom continue to age, the wear and tear that intense workouts have on the body will rear its head. Additionally, people are starting to understand more of the science behind benefits of lower intensity steady state work, especially for the heart. The “soft life” mindset will show up in the gym.

—Joe Holder, founder of The Ocho System and GQ wellness columnist

We’re at a point where I think we’re going to have to redefine how we see health and wellness in a number of ways. On the one hand, we’re going to have to reckon with the environment we’ve created. There’s an increasing acknowledgement that having phones everywhere, at all times, is causing some disastrous mental health in teens and young adults. And for the rest of us, the impact of neglecting green space, parks, walkable areas, and so much more in our day-to-day living is setting us up to fail.

On the other hand, the promise of medical discoveries like GLP-1 drugs bring much needed avenues for meaningful change. The first legitimate drug for obesity will force us to wrestle with how we see health, from both a personal and medicalized approach. My hope is that we find ourselves wrestling with the nuance in the middle, finding ways to utilize medical breakthroughs, while creating an avenue for long-term sustainability by making our environment invite healthier actions.

—Steve Magness, track and field coach at the University of Houston, coauthor of The Passion Paradox and Peak Performance, and cofounder of The Growth Equation

Growing up in an Asian-American family, the greatest compliment anyone in my family could give about a dessert was, “it’s not too sweet.” This aversion to cloying sweetness, which was hard coded into my palate from a young age, has caught on with the mainstream. Starting with long overdue realignment of the soda industry toward sparkling water as the hero, to the continued rise in popularity of Asian food with its greater emphasis on savory over sweet, to the all-too-common experience of asking your server for a wine recommendation that’s “on the drier side,” sweetness continues to be marginalized.

But while sugar has been demonized for decades from a nutritional standpoint, eaters are now reducing sugar intake for purely taste reasons, not just health ones. Even people who aren’t militant about avoiding sugar are moderating it because they want to actually taste their food, not have their taste buds smothered in a wave of sweetness. And with rising negative sentiment around the healthfulness of artificial sweeteners and the general affinity for more unadulterated foods, diets in 2024 and beyond might not only continue to reduce sugar levels, but whatever small amounts of sugar they do eat will come from natural sources, not synthetic ones.

—Mike Lee, Founder of The Future Market, a trend forecasting company for the food industry

You used to have to go to a sterile clinic to get a longevity boost with Vitamin IV drips and stem cell therapy but resorts are now partnering with longevity centers to offer onsite treatments. Guests at Four Seasons Resort Maui at Wailea can get a poolside NAD+ IV drip. Katikies Kirini in Santorini now has an outpost of a ZOE Bio Regenerative Wellness Clinic where guests can get live blood analysis. And Six Senses Ibiza has partnered with biotech company RoseBar to offer guests full diagnostic testing that can inform biohack treatments like localized cryotherapy.

—Jen Murphy, Outside contributor and longtime fitness columnist for the Wall Street Journal

I think in 2024 sotol will take over from mezcal as the “it” cocktail. Cheers!

3 holiday running traditions we love/hate

The holiday season is upon us, and along with the festivities and merriment comes the fun and occasionally troublesome world of holiday running traditions. Despite many of us having a love/hate relationship with these common Christmas running conventions, we find ourselves engaging in them year after year. Here at Canadian Running we’ve compiled a short list of holiday running traditions that some of us enjoy–and some of us wish would fade into the memories of Christmas past.

The Christmas Day family run 

Ah, the Christmas family run—an occasion that can either foster delightful memories or strain relationships. Some family members are eager to participate, sprinting through the streets like reindeer in training, while others find it as appealing as an ill-fitting holiday sweater. 

If you have family members who’d rather spend Christmas Day untangling last year’s Christmas lights than start their day with a chilly 5K, consider letting them off the hook. Or put them on breakfast duty–that way you’ll have a hot cup of coffee and a warm meal waiting for you when you get back.

The running friends’ gift exchange 

The running friends’ gift exchange is a delightful tradition for those lucky enough to have a run crew that feels like a second family. A tight-knit running group can effortlessly navigate this festive ritual, exchanging presents that reflect their love for the sport and each other. Finding the perfect gift becomes a mission fuelled by friendship and inside jokes. 

Of course, not all running groups share the same bond, and the gift exchange can devolve into an uninspired parade of running socks. But fear not, for even in socks, there can be warmth and comfort.

The hot chocolate run (and other liquid adventures) 

Picture a merry group decked out in winter gear, trotting through the streets, stopping at various coffee or chocolate shops along the route to indulge in steaming cups of velvety cocoa. On the surface, it seems like a delightful tradition… at least for the first one or two stops. 

As the run progresses and the cocoa consumption continues, bloated bellies and a sluggish stride can turn a fun run into a desperate search for a bathroom. And let’s not forget the other liquid adventures that runners engage in, like eggnog runs and beer runs, where consuming copious amounts of anything other than water can lead to regrettable side effects. If you’re considering participating in one of these traditions, proceed with caution.

Bonus tradition: the New Year’s Day hangover run 

New Year’s Day—a time for reflection, resolutions… and for some, a hangover. Every year on January 1, runners drag themselves out of bed, swearing that this is the last time they agree to a run on New Year’s Day. But after struggling through five painful kilometres, the fog of a hangover lifts and they know, deep down, they’ll be back again next year.

The Queen of Pain Dauwalter Shares Her Secrets for Going Long

WITH COURTNEY DAUWALTER, WHO HAD ONE OF THE MOST LEGENDARY YEARS IN TRAIL-RUNNING HISTORY IN 2023, BECOMING THE FIRST PERSON TO WIN THE TRIPLE CROWN OF 100-MILE RACES IN A SINGLE SEASON. 

LET ME EXPLAIN (1) Comfort is key! I prefer [shorts with] long inseams because I am most comfortable in them. We should all wear the clothes that make us feel our best when we’re out trying hard things. (2) I love any type of route, really, but loops definitely feel like big adventures. Not knowing what’s around each corner or what view you might be rewarded with is exciting. (3) Early mornings feel so simple and peaceful. I love to drink my coffee and watch the sun rise while I plan out my day. (4) Smiling always helps! (5) Staying in the moment, focusing on taking the next step, and repeating a positive mantra are things I try to do during the toughest moments of any run.

Molly Seidel Stunned the World (and Herself) with Olympic Bronze in Tokyo. Then Life Went Sideways.

She stunned the world (and herself) with Olympic bronze in Tokyo. Then life went sideways. How America’s unexpected marathon phenom is getting her body—and brain—back on track. 

On a clear December night in 2019, Molly Seidel was at a rooftop holiday party in Boston, wearing a black velvet dress, doing what a lot of 25-year-olds do: passing a joint between friends, wondering what she was doing with her life.

“You should run the Olympic Trials,” her sister, Izzy, said, as smoke swirled in the chilly air atop The Trackhouse, a retail shop and community hub on Newbury Street operated by the running brand Tracksmith. “That would be hilarious if you did that as your first marathon.” 

Molly, an elite 10K racer who’d spent much of 2019 injured, looked out at the city lights, and laughed. Why the hell not? She’d just qualified for the trials, winning the San Antonio Half with a time of 1:10:27. (“The shock of the century,” as she’d put it.) True, 13.1 miles wasn’t 26.2—but running a marathon was something to do. If only because she never had before. 

A four-time NCAA track and cross-country champion at The University of Notre Dame in Indiana, Molly had moved to Boston in 2017, where she’d worked three jobs to supplement her fourth: running for Saucony’s Freedom Track Club. The $34,000 a year that Saucony paid her (pre-tax, sans medical) didn’t go far in one of America’s most expensive cities. Chasing kids around as a babysitter, driving around as an Instacart shopper, and standing around eight hours a day as a barista—when you’re running 20 miles a day—wasn’t ideal. But whatever, she had compression socks. And she was downing free coffee and paying rent, flying to Flagstaff, Arizona, every so often for altitude camps, and having a good time. Doing what she loved. The only thing she’s ever wanted to do since she was a freckly fifth-grader in small-town Wisconsin clocking a six-minute mile in gym class. 

“I was hustling, and I loved it. It was such a fun, cool time of my life,” she says, summarizing her 20s. Staring into Molly’s steely brown eyes, listening to her speak with such clarity and conviction about her struggles since, it’s easy to forget: She is still only 29. 

After Molly had hip surgery on her birthday in July 2018, her doctors gave her a 50/50 chance of running professionally again. By summer 2019, she’d parted ways with FTC, which left her sobbing on the banks of the Charles River, getting eaten alive by mosquitoes and uncertainty. Her biggest achievement lately had been being named #2 Top Instacart Shopper (in Flagstaff; Boston was big-time).

The day after that rooftop party, Molly asked her friend and former FTC teammate Jon Green, who she’d newly anointed as her coach: “Think I should run the marathon trials?” Sure, he shrugged. Nothing to lose. Maybe it’d help her train for the 10K, her best shot—they both thought—at making a U.S. Olympic team. 

“I’m going to get my ass kicked six ways to Sunday!” she told the host of the podcast Running On Om six weeks before the trials in Atlanta.

Instead, on February 29, 2020, she kicked some herself. Pushing past 448 of the fastest, most-experienced women marathoners in the country, coming in second with a 2:27:31, earning more in prize money ($60,000) than she had in two years of racing—and a spot on the U.S. trio for the 2020 Tokyo Olympics, along with Kenyan-born superstars Aliphine Tuliamuk and Sally Kipyego. “I don’t know what’s happening right now!” Molly kept saying into TV cameras, wrapped in an American flag, as stunned as a lottery winner. 

Saucony who? Puma came calling. Along with something Molly hadn’t anticipated: the spotlight. An onslaught of social media followers. And two weeks later, a global pandemic and lockdown—and all the anxiety and isolation that came with it. She was drowning, and she hadn’t even landed in Tokyo yet.

The 2020 Olympics, as we all know, were postponed to 2021. An emotional burden but a physical boon for Molly, in that it allowed her to get in a second marathon. In London, she finished two minutes faster than her debut. When the Olympics finally rolled around, she was ready. 

Before the race, Molly says, “I was thinking: ‘Once I cross the starting line, I get to call myself an Olympian and that’s a win for the day.’” 

But then she crossed the finish line—with a finger-kiss to the sky and a guttural Yesss!—in third place with a 2:27:46, just 26 seconds behind first (Kenya’s Peres Jepchirchir). And realized: She gets to call herself an Olympic medalist forever. Only the third American woman to ever earn one in the marathon.

Lots of kids have fleeting hopes of making it to the Olympics. I remember thinking I could be Mary Lou Retton. Maybe FloJo, with shorter fingernails. Then I decided I’d rather be Madonna or president of the United States and promptly forgot about it. But Molly held tight to her Olympic aspirations. She still has a poster she made in 2004, with stickers and a snapshot of her smiley 10-year-old self, to prove it. “I wish I will make it into the Olympics and win a gold medal,” she wrote, and signed it: Molly Seidel, the “y” looping back to underline her name. In case there was any doubt as to who, specifically, would be winning the medal.

Molly grew up in Nashotah, Wisconsin, and is the eldest of three. Her sister and brother, younger by not quite two years, are twins. Izzy is a running influencer and corporate content creator for companies like Peloton; and Fritz favors Formula 1 racing and weightlifting and works for the family’s leather-tanning business. The family was active, sporty. Dad, Fritz Sr., was a ski racer in college; Mom, Anne, a cheerleader. You can tell. Watching clips of Molly’s mom and dad watching the Olympic race from their backyard patio, jumping up and down, tears streaming, is the kind of life-affirming moment you wish you could bottle. “I’m in shock. I’m in disbelief,” Molly says into the mic, beaming. “I just wanted to come out today and I don’t know…stick my nose where it didn’t belong and see what I could come away with. And I guess that’s a medal.” When the interviewer holds up her family on FaceTime, Molly breaks down. “We did it,” she says into the screen between sobs and smiles. “Please drink a beer for me.

Molly hasn’t always been unabashedly herself, even when everyone thought she was. A compartmentalizer to the core, she spent most of her life hiding a huge part of it: anorexia, bulimia, anxiety, obsessive-compulsive disorder, debilitating depression. 

It started around age 11, when she learned to disguise OCD tendencies, like compulsively knocking on wood, silently reciting prayers “to avoid God getting mad at me,” she says. “It was a whole thing.” She says her parents were aware of the behaviors, but saw them more as odd little habits. “They had no reason to suspect anything. I was very high-functioning,” she says. “They didn’t realize that it was literally taking over my life.” 

She wasn’t officially diagnosed with OCD until her freshman year of college, when she saw a therapist for the first time. At Notre Dame, disordered eating took hold, quietly yet visibly, as it does for up to 62 percent of female college athletes, according to the National Eating Disorders Association. As recently as the Tokyo Olympics, she was making herself throw up in the airport bathroom, mere days before taking the podium. Molly hesitates to share that detail; she fears a girl might read this and interpret it as behavior to model. “Having been in that place as a younger athlete, I know I would have,” she says. But she also understands: Most people just don’t get how unrelenting eating disorders can be. 

In February 2022, she finally received a diagnosis of the root cause for all of it: ADHD. About being diagnosed, she says, “It made me feel really good, like [I don’t have] a million different disorders. I have a disorder that manifests itself in a lot of different symptoms.”

She waited to try Adderall until after the Boston Marathon in April, only to drop out at mile 16 due to a hip impingement. Initially, the meds made her feel fantastic. Focused. Free. Until she realized Adderall hurt more than it helped. She couldn’t sleep, couldn’t eat, lost too much weight. Within weeks, she devolved. “The eating disorder came roaring back,” she says, referring to it, as she often does, as its own entity, something that exists outside of herself. That ruthlessly takes control over her very need for control. “I almost think of it as an alter ego,” she explains. “Adderall was just bubblegum in the dam,” as she puts it. She ditched the drug, and her life—professionally, physically—unraveled.

In July 2022, heading into the World Championships, she bombed the mental health screening, answering the questions with brutal honesty. She’d been texting Keira D’Amato weeks prior. “Yo girl, things are pretty bad right now. Get ready…” Sobbing on the sidewalk in Eugene, Oregon, she texted D’Amato again. And the USATF made it official: D’Amato would take her spot on the team. Then Molly did what she’d been “putting off and putting off”— checked herself into eating disorder treatment for the second time since 2016, an outpatient program in Salt Lake City, where her new boyfriend was living at the time. 

Somehow (see: expert compartmentalizer) mid-meltdown, in February 2022, she had met an amateur ultrarunner named Matt, on Hinge. A quiet, lanky photographer, he didn’t totally get what she did. “I didn’t understand the gravity of it,” he tells me. “I was like, Oh she’s a pro runner, that’s cool. I didn’t realize she was, like, the pro runner!” 

Going back to treatment “was pretty terrible,” she says. At least she could stay with Matt. Hardly a honeymoon phase, but the new relationship held promise. “I laid it all out there,” says Molly. “And he was still here for it, for all the messiness. It was really meaningful.” And a mental shift. “He doesn’t see me as just Molly the Runner.”

Almost a year later, on a freezing April evening in Flagstaff, Molly is racing around Whole Foods, palming a head of cabbage, grabbing a thing of hummus, hunting for deals even though she doesn’t need to anymore. 

“It’s all about speed, efficiency, and quality,” she says, explaining the secret to her earlier Instacart success. She checks the expiration date on a container of goat cheese and beelines for the butcher counter, scans it faster than an Epson DS3000, though not without calculation, and requests two tomato-and-mozzarella-stuffed chicken breasts. Then she darts over to the beverage aisle in her marshmallow-y Puma slip-ons that Matt custom-painted with orange poppies. She grabs a case of La Croix (tangerine), then zips to the checkout. We’re in and out in under 15 minutes and 50 bucks, nothing bruised or broken.

Other than her body. Let’s just say: If Molly were an avocado or a carton of eggs, she probably wouldn’t pass her own sniff test. The week we meet, she is just coming off a month of no running. Not a single mile. She’s used to running twice a day, 130 miles a week. No wonder she’s spraying her kitchen counter with Mrs. Meyer’s and scrubbing the stovetop within minutes of welcoming me into her new home. 

The place, which she shares with Matt and his Australian border collie, Rye, has a post-college flophouse feel: a deep L-shaped couch draped in Pendleton blankets, a bar cluttered with bottles of discount wine, a floor lamp leaning like the Tower of Pisa next to a chew toy in the shape of a ranch dressing bottle. Scattered about, though, are reminders that an elite runner sleeps here. Or at least tries to. (“Pro runner by day, mild insomniac by night” reads the bio on her rarely used account on what used to be Twitter.) There’s a stick of Chafe Safe on the coffee table. Shalane Flanagan’s cookbooks on the counter. And framed in glass, propped on the office floor: Molly’s Olympic kit—blue racing briefs with the Nike Swoosh, a USA singlet, her once-sweat-drenched American flag, folded in a triangle. “I’m not sure where to hang it,” she says. “It seems a little ostentatious to have it in the living room.” 

With long brown curls and a round, freckly face, Molly has an aw-shucks look so innocent that it’s hard, at first, to perceive her struggles. Flat-out ask her, though—How are you even functioning?—and she’ll tell you: “I’m an absolute wreck. There’s no worse feeling than being a pro runner who can’t run. You just feel fucking useless.” Tidying a stack of newspapers, she adds, “Don’t worry, I’ve had therapy today.” 

She’s watched every show. (Save Ted Lasso, “too sickly sweet.”) Listened to every podcast. (Armchair Expert is a favorite.) She’s got nothing else to do but PT and go easy on the ElliptiGo in the garage, onto which she’s rigged a wooden bookstand, currently clipped with A History of God: The 4,000 Year Quest of Judaism, Christianity and Islam. “I don’t read running books,” she says. “I need something different.”

Like most runners—even the most amateur among us—running, moving, is what keeps her sane. “What about swimming? Can you at least swim?” I ask, projecting my own desperation if I were in her size 8.5 shoes. “I fucking hate swimming,” says Molly. Walking? “Oh, yeah, I can go on walks. Another. Long. Walk.”

The only thing she has on her schedule this week is pumping up a local middle school track team before their big meet. The invitation boosted her spirits. “Should I just memorize Miracle on Ice?” she says, laughing. “No, I know, I’ll do Independence Day.”

Injuries are nothing new for Molly. Par for the course for any professional athlete. But especially for women, like her, who lack bone density—and have since high school, when, according to a study in the Orthopedic Journal of Sports Medicine, nearly half of female runners experience period loss. Osteoporosis and its precursor, osteopenia, are rampant in female runners, leading to ongoing issues that threaten not just their college and professional running careers, but their lives.

Still, Molly admits, laughing: She’s especially accident-prone. I ask her to list every scratch she’s ever had, which takes her 10 minutes, and goes all the way back to babyhood, when she banged her head against the bathtub spout. There was a cracked spine from a sledding incident in 8th grade, a broken collarbone from a ski race in high school, shredded knee cartilage in college when a driver hit her while she was riding a bike. “Ribs are constantly breaking,” she says. In 2021, two snapped, and refused to heal in time for the New York City Marathon. No biggie. She ran through the pain with a 2:24:42, besting Deena Kastor’s 2008 time by more than a minute and setting the American course record.

Molly’s latest injury? Glute tear. “Literally a gigantic pain in the ass,” she posted on Instagram in March. Inside, Molly was devastated. Pulling out of the Nagoya Marathon—the night before her 6:45 a.m. flight to Japan, no less—was not in the plan. The plan, according to Coach Green, had been simple. It always is. If the two of them even have one. “Just to have fun and be consistent.” And get a marathon or two in before the Olympic Trials in February 2024. 

She’d been finally—finally—fit on all fronts; ready to race, ready to return. She needed Nagoya. And then, nothing. “It feels like I’m back at the bottom of the well,” says Molly, driving home from Whole Foods in her Toyota 4Runner. “This last year-and-a-half has been so difficult. It’s just been a lot of doubt. How do I approach this, as someone who has now won a medal? Like, man, am I even relevant in this sport anymore?” She pops a piece of gum in her mouth. I wait for her to offer me some, because that’s what you do with gum, but she doesn’t. She’s so in her head. “It’s hard when you’re in the thick of it, you know, to figure out: Why the fuck do I keep doing this? When it just breaks my heart over and over and over again?” 

We pull into her driveway. “I was prepared for the low period after Tokyo,” she says. “But this has been much longer and lower than I expected.” 

The curse of making it to the Olympics, let alone coming back with a medal: expectations. Molly’s own were high. “I think I thought, after the Olympics, if I win a medal, then I will be fixed, it will fix everything.” Instead, in a way, it made everything worse. 

That’s the problem that has plagued Molly for most of her running career: Her triumphs and troubles intermingle, like thunder and lightning. Which, by the way, she has been struck by. (A minor backyard-grill, summer-thunderstorm incident. She was fine.)

The next morning in Flagstaff, Molly’s feeling like she can run a mile, maybe two. It’s snowing, though, and she doesn’t want to risk the slippery track, so we meet at Campbell Mesa Trails. She loops a band around the back of her truck to stretch and sends me off into the trees to run alone while she does a couple of laps on the street.

Molly leaves for an acupuncture appointment, and we reunite later at Single Speed Coffee (“the best coffee in Flagstaff,” promises the ex-barista who drinks up to three cups a day). We curl up on a couch like it’s her living room, and she talks as freely—and as loudly—as if it was. Does she realize everyone can hear her? She doesn’t care. I guess that’s what happens when you’ve grown so comfortable sharing—in therapy, on podcasts, in a three-part video series on ADHD for WebMD—you just…share. Loud and proud. 

Mental illness is so insidious, says Molly. “It’s not always this Sylvia Plath stick-my-head-in-a-fucking-oven thing, where you’re sad all the time,” she says. “High-functioning depressed people live normal successful lives. I can be having the happiest moment, and three days later I’m in a total downward spiral.” It’s something you never recover from, she says, but you learn to manage. 

“I’m this incredibly flawed person who struggles so much. I think: How could I have won this thing when I’m so flawed? I look at all the people around me, all these accomplished people who have their shit together, and I’m like, ‘one of these things is not like the other,’” she says, taking a sip of her flat white. “I was literally in the Olympic Village thinking: Everybody is probably looking at me wondering: Why the hell is she here?” 

They weren’t. They don’t. She knows that. 

And yet her mind races as fast as she does. It takes up So. Much. Space. When she’s running, though, the noise disappears. She’s not Olympic Molly or Eating Disorder Molly, she’s not even, really, Runner Molly. “When I’m running,” she says, “I’m the most authentic version of myself.” 

Talking helps, too. Molly first shared her mental health history a few years ago, “before she was famous,” as she puts it. After the Olympics, though, she kept talking and hasn’t stopped. The Tokyo Games were a turning point, she says. Suddenly the most revered athletes in the world were opening up about their mental health. Molly credits Simone Biles’s bravery for her own. If Biles, and Michael Phelps and Naomi Osaka, could come clean... then maybe a nerdy, niche-y, unlikely medaling marathoner could, too.

“Those guys got a lot more shit for it than I did,” says Molly. “I got off easy. I’m not a household name,” she laughs. She knows she can be candid and off the cuff—and chat freely in a not-empty café—in a way Biles never could. “I’m a nobody!” she laughs.

Still, a nobody with 232,000 Instagram followers whom she has touched in very IRL ways—becoming an unintentional poster woman for normalizing mental health challenges among athletes. “You are such an incredible inspiration,” @1percentpeterson posts, one comment of a zillion similar. “It’s ok to not be ok!” says another. Along with all the online love is, of course, online hate. Molly rattles off a few lowlights: “She’s an attention-seeking whore,” “Her bones are so brittle she’ll never race again,” “She’s running so badly and posting a lot she should really focus on her running more.” Molly finds it curious. “I’m like, ‘If you hate me, you don’t need to follow me, sir.’” 

It’s Molly’s nobody-ness—what Outside writer Martin Fritz Huber called her “runner-next-door” persona, and I’ll just call “genuine personality”—that has made her somebody in running’s otherwise reserved circles. 

Somebody who (gasp!) high-fives her sister in the middle of a major race, as she did at mile 18 of the 2021 New York City Marathon. “They shat on me in the broadcast for it,” she says. “They were like, ‘She’s not taking this seriously.’” (Except, uh, then she set the American course record, so…) 

Somebody who, obviously, swears like a sailor and dances awkwardly on Instagram, who dresses up like a turkey, and viral-tweets about getting mansplained on an airplane. (“He starts telling me how I need to train high mileage & pulls up an analysis he’d made of a pro runner’s training on his phone. The pro runner was me. It was my training. Didn’t have the heart to tell him.”)

Somebody who makes every middle-aged mom-runner I know swoon like a Swiftie and say: “OMG! YOU HUNG OUT WITH MOLLY SEIDEL!!?” Middle-aged dad-runners, too. “I saw her once in Golden Gate Park!” my friend Dan fanboyed when he heard. “I waved!” Did she wave back? “She smiled,” he says, “while casually laying down 5:25s.”

And somebody who was as outraged as I was that I bought a $16 tube of French toothpaste from my hip Flagstaff motel. (It was 10 p.m.! It was all they had!) “For that price it better contain top-shelf cocaine,” she texted. Lest LetsRun commenters take that tidbit out of context: It’s a joke. It’s, in part, what makes Molly America’s most relatable pro runner: She’s not afraid to make jokes. (While we’re at it… Don’t knock her for smoking a little legal weed, either. That’s so 2009. Per the World Anti-Doping Agency: Cannabis is prohibited during competition, not at a Christmas party two months before it. Per Molly: “People would be shocked to know how many pro runners smoke weed.”)

I can’t believe I never asked to see it. Molly’s medal. A real, live Olympic medal. Maybe because it was tucked into a credenza along with Matt’s menorah and her maneki-neko cat figurines from Japan. But I think it was because hanging out with Molly felt so…normal, I almost forgot she’d won one. 

People think elite distance runners have to be one-dimensional, she says. That they have to be sculpted, single-minded, running-only robots. “Because that’s what the sport has been,” she says. 

Molly falls for it, too, she says. She scrolls the feeds, sees her fellow pros living seemingly perfect lives. She wants everyone to know: She’s not. So much so that she requested we not print the photos originally commissioned for this story, which were taken when she was at the lowest of lows. (“It’s been...refreshing...to be pretty open and real with Rachel [about] the challenges of the last year,” she wrote in an email to Runner’s World editors. “But the photos [were taken at] a time when I was really struggling and actively trying to hide how bad my eating disorder had become.”)

Molly finds the NYC Marathon high-five thing comical but indicative of a more serious issue in elite running: It takes itself too seriously. It’s too…elitist. Too stilted. “Running a marathon is a pretty freaking cool experience!” If you’re not having fun, she asks rhetorically, what’s the point? Still, she admits, she isn’t always having fun. Though you wouldn’t know it from her Instagram. “Oh, I’m very good at making it seem like I am,” she says.

She used to enjoy social media when it was just her friends. Before she gained 50,000 followers in a single day after the trials, and some 70,000 on Strava. Before the pandemic, before the Olympics. Keeping up with content became a toxic chore. “You feel like you’re just feeding this beast and it’s never going to stop,” she says. She’s taken to deleting the app off her phone, reloading it only to fulfill contractual agreements and post for her sponsors, then deleting it again. 

As much as she hates having to post, she enjoys plugging products the only way that feels natural: through parody. As does Izzy, her influencer sister, who, like Molly, prefers to skewer rather than shill (à la their idea behind their joint Insta account: @sadgirltrackclub). “The classic influencer tropes make me want to throw up,” she says (perverse pun as a recovering bulimic not intended). “New Gear Drop!’ or ‘This is my Outfit of the Day!’ Cringe. “Hot Girl Instagram is not how I identify,” she says. 

Nor is TikTok. “Sponsors tell me all the time: You should TikTok! I’m like, ‘I am not doing TikTok.’ I know how my brain works. They’ll say, ‘We’ll pay you less if you don’t’—and I’m, like, I don’t care.”

And to those sponsors who ghosted her after she returned to eating disorder treatment, good riddance. “Michelob dropped me like a bad habit,” she says. “Whatever. You have watery-ass beer anyway.”

To those who have stood by her, though, she’s utterly devoted. Pissed she couldn’t wear the Puma panther head to toe in Tokyo, Molly took off her Puma Deviate Elites and tied them over her shoulder, obscuring the Nike logo on her Olympic singlet for all the world to see. Or not see. “Nike isn’t paying my fucking bills.”

The love is mutual, says Erin Longin, a general manager at Puma. After decades backing legends like Usain Bolt, Puma was relaunching road running and wanted Molly as their guinea pig. “She’s a serious athlete and competitor, but she also has fun with it,” says Longin. “Running should be fun. Molly embodies that.” At their first meeting, in January 2020, Molly made them laugh and nerded out over their new shoes. “We all left there, fingers crossed she’d sign with us,” says Longin.

Come February, they all flipped out. Longin was watching the trials, not expecting much. And then: “We were all messaging, “OMG!!” Then Molly killed in London. Medaled in Tokyo. “What she did for us in that first year…” says Longin. “We couldn’t have planned it!” 

Then came the second year, and the third, and throughout it all—injuries, eating disorder treatment, missed races, missed opportunities—Puma hasn’t flinched. “It’s easy for a company to do the right thing when everything is going great,” Molly posted in April, heartbroken from her couch instead of Heartbreak Hill. “But it’s when the sh*t hits the fan and they’re still right there with you….” She received 35,000 hearts—and a call from Longin: “You make me feel so proud.” 

Does it matter to Puma if Molly never places—never races—again? “Nope,” Longin says. 

My last afternoon in Flagstaff, it’s cloudy skies, still freezing. I find Molly on the high school track wearing neoprene gloves, black puffy coat, another pair of Pumas. Her breath is white, her cheeks red. Her legs churning in even, elegant strides. Upright, alone, at peace, backed by snow-dusted peaks. Running itself is what matters, not racing, she tells me. “I honestly don’t give a shit about winning,” she says. All she wants—really wants, she says—is to be healthy enough to run until she’s old and gray.

Molly’s favorite runner is one who didn’t get to grow old. Who made his mark decades before she was born: Steve Prefontaine. “Pre raced in such a genuine way. He made people feel something,” she says. “The sports performances you truly remember,” she adds, “are the ones where you see the struggle, the work, the realness.” 

Sounds familiar. “I hate conversations like, ‘Who’s the GOAT?’” Molly continues. “Who fucking cares? Who’s got the story that’s going to get people excited? That’s going to make some kid want to go out and do it?” 

I know one of those kids: My best friend’s daughter, Quinn, a rising track phenom in Oregon, who has dealt with anxiety and OCD tendencies. She has a picture of Molly Seidel, and her times, taped to her bedroom wall. This past May, Quinn joined Nike’s Bowerman Club. She was named Oregon Female Athlete of the Year Under 12 by USATF. She wants to run for Notre Dame. 

“Quinn loves running more than anything,” her mom tells me, texting photos of her elated 11-year-old atop the podium. “But I don’t know…” She’s unsure about setting her daughter on this path. How could she not, though? It’s all Quinn wants to do. Maybe what Quinn, too, feels born to do. 

It’ll be okay, I tell her, I hope. Quinn has something Molly never had: She has a Molly. 

Molly and I catch up via phone in June. A team of doctors in Germany has overhauled her biomechanics. She’s been running 110 miles a week, feeling healthy, hopeful. Happy. A month later, severe anemia (and accompanying iron infusions) interrupts her summer racing schedule. She cancels the couple of 10Ks she had planned and entertains herself by popping into the UTMB Speedgoat Mountain Race: a 28K trail run through Utah’s Little Cottonwood Canyon—coming in second with a 3:49:58. Molly’s focus is on the Chicago Marathon, October 8th; her first major race in almost two years. 

Does it matter how she does? Does it matter if she slays the Olympic Trials in February? If she makes it to Paris 2024? If she fulfills her childhood dream and brings home gold? 

Nah. Not if—like Matt, like Puma, like, finally, even Molly herself—you see Molly the Runner for who she really is: Molly the Mere Mortal. She’s the imperfect one who puts it perfectly: What matters isn’t her time or place, how she performs on the pavement. Or social media posts. What matters—as a professional athlete, as a person—is how she makes people feel: human. 

She’d been finally—finally—fit on all fronts; ready to race, ready to return. She needed Nagoya. And then, nothing. “It feels like I’m back at the bottom of the well,” says Molly, driving home from Whole Foods in her Toyota 4Runner. “This last year-and-a-half has been so difficult. It’s just been a lot of doubt. How do I approach this, as someone who has now won a medal? Like, man, am I even relevant in this sport anymore?” She pops a piece of gum in her mouth. I wait for her to offer me some, because that’s what you do with gum, but she doesn’t. She’s so in her head. “It’s hard when you’re in the thick of it, you know, to figure out: Why the fuck do I keep doing this? When it just breaks my heart over and over and over again?” 

3 Athletes on Why They’re Running the Marine Corps Marathon

One of the largest marathons in the world to draw in 30,000 runners from all 50 states

The 48th Marine Corps Marathon (MCM)—“The People’s Marathon”—is the fourth-largest marathon in the U.S. and largest urban ultramarathon (they offer a 50K and 10K, too).

Each year, the U.S. Marine Corps holds the MCM a few weeks before the anniversary of its establishment. On October 29, 30,000 runners will toe the line in Arlington, Virginia, to follow the course as it winds through the nation’s capital. We caught up with three runners aiming for the finish line this year.

Rosie Gagnon, who lives in Berryville, Virginia, will be running the 50K MCM race in honor of her son, Marine Corps veteran, James Morris, who passed away by suicide in Ferurary 2018.

Even struggling through his mental health battles, Morris had endless confidence in his mother. Though Gagnon had been a runner for over two decades, Morris had  encouraged her to run her first marathon. And when she completed that, he challenged her to dream even bigger–a 100 miler.

Morris passed away while Gagnon was training for this ultra, but she was determined to keep running in his memory.

“I actually bonked really hard,” Gagnon says, laughing. “I quit 60 miles in. I reached a point where I hit a wall–throwing up and crawling on the ground–and felt it was symbolic of what my son had gone through, because he got to the point where he couldn’t see how he could go on.”

The pain of this first race was disappointing but also a blessing. Morris says the experience taught her that, no matter how dark life gets, you keep putting one foot in front of the other.

Shortly after, Gagnon joined Wear Blue: Run to Remember, a group that honors the service of American military members through running. You may have seen one of them at races across the country wearing their bright blue shirts and the name of a fallen veteran. Gagnon challenged herself to run 100 ultramarathons in memory of Morris, and to raise awareness about military and veteran suicide. This will be her first time running the Marine Corps Marathon, and it will be her 60th ultra.

Running has become not only an outlet for spreading awareness about the importance of military mental health awareness and resources, but it’s been an outlet for grief.

“I used to wake up everyday wondering, ‘How can I live with this pain for another 40 years?’ and the one outlet where I found comfort was through running,” Gagnon says. “I focused on one race at a time, trying to get to that 100. I thought it would take longer, but it’s been moving pretty fast. I’m more than halfway through now!”

“If all I can do is put on shoes and run for somebody,” she says. “I’m going to do that.”

Between working a full-time job, managing clients in her running coach business, and raising three kids under the age of six, Kelly Vigil squeezes in training for the MCM when she can. Originally from northern Virginia, Vigil now lives in Charleston, South Carolina, and has run the MCM four times. This year, she’s running the 50K option.

“It’s my all-time favorite race,” she says. “When you get there, everything is taken care of,and everyone is super excited to be there. The spectators are amazing, which is hard to get in a marathon unless you’re running one of the major ones. At mile 21, you still have people cheering you on.”

Her husband was in the Marine Corps for six years, which makes her particularly connected to the race. Another reason is because Vigil used to work full-time in the charity running field, working with organizations to create their race programs.

“Athletes who are running for a cause aren’t necessarily going to feel more pressure, but there’s more meaning as to why they’re doing it,” Vigil says. “It helps them push forward when their body or mind isn’t in it anymore.”

As a mom of young kids, training isn’t always easy, but Vigil gets it done. Her long runs are timed so that she has an allotted amount of time to be away training on Saturday. Whatever mileage she gets done is what it is, and Vigil is happy with that.

“I’m not very strict with my training plan,” she says. “A lot of my running includes a stroller (with my two-year-old) or I might split up my runs in the morning and evening. I’m just doing what I can.”

Also a certified running coach, Vigil is currently working with other athletes  who are running the MCM.

“Coaching keeps me in the community even when I’m not training for something,,” she says. “We’re all going after these different goals and doing what we can to stay consistent and do the work.”

For some, a commute to work includes traffic, to-go coffee, and a few swear words as someone cuts you off on the highway. But Jessica Hood’s commute to the office involves lots of marathon training.

Hood is extremely busy, so she puts in her miles by running to work. The total distance from her house to her office is about 14 miles, but depending on her training schedule, she’ll run seven or so and then hop on the metro bus for the rest of the way. Her office has a gym and showers, so she’s not taking a seat at her desk in sweaty running clothes.

“I do what I have to do and it probably takes a shorter amount of time,” Hood laughs. “You know, because you’d be sitting in DC traffic.”

Hood moved to the DC area about two years ago and works in finance, but her main passion is running. She began posting running content on social media in 2022 and developed a hearty following of 37k on Instagram and 81.5k on TikTok.

“It’s super cool how runners can get connected through social media,” she says. “I have a lot of running friends who don’t live in DC, but we all meet up at certain events and races across the country.”

Because of her influencer status, Hood is part of the MCM Social Media Influencer program, where she’s an advocate for the race. Though it’s sold out now, she spent months encouraging people to sign up through her posts online. This year will be her first time running the MCM marathon, though she’s spectated before and the energy was like nothing else.

“I thrive off of race day energy,” she says. “I love running and take it seriously, but it’s also about the fun of it and doing it with other people. So having a lot of people in my DC community running with me makes me so happy.”

Due to the race’s overwhelming popularity, early bird registrations for next year’s event opens January 1, 2024, with military members being able to register December 31. The Marine Corps Historic Half takes place May 19, 2024, and is part of the MCM series.

Are Energy Chews Actually Better Endurance Fuel Than Gummy Bears?

Our tester sacrifices her teeth to find out 

I personally used gummy bears as endurance fuel for a solid ten years. These adorable chewy candies have long been a solution for athletes seeking an inexpensive and sugar-rich fuel for prolonged endeavors. But with more sport-formulated gummy options like Clif Bloks and Honey Stinger Chews on the market than ever, I wondered if there was much of a difference in how they make me feel during hearty efforts. So I decided to put them to a head-to-head test.

It was 10 a.m. at a pristine mountain lake in Colorado when I ate my first convenience store gummy bears, and—no surprise here—they were delicious. I’d packed a reusable plastic bag with a heartier serving (read: more than the recommended nine bears) of Albanese Gummi Bears, and another reusable bag of Haribo Goldbears and shoved them in my hydration pack. This type of candy is usually made of corn syrup and sugar, with “natural and artificial flavors.”

I was a couple rugged mountain miles to a lake with my dog. I sat on a rock and ingested the candy, noting how the Albanese Gummi Bears, which a friend had raved about to me, were insanely soft and chewy. Maybe too soft and chewy—I ate all of them within 30 seconds. They don’t require a lot of masticating, which is a bonus while running, but a negative if you don’t want to inhale a giant bag of gummy bears in one sitting.

I also ate a few (again more than nine) Haribo Goldbears. This is the brand I used to carry and eat during multi-day adventure races. They are, in a word, gummier. They take more effort to chew, which is fine while hiking or paddling, but can be a pain (and a choking hazard) while running or cycling. They too, are delicious (I’m personally partial to the pineapple flavor).

The consumption left my teeth feeling slimy, like they do whenever I eat something super-sugary. My stomach felt OK—not great—on the steep and rocky descent, but I felt a little jittery, like I’d had too much coffee.

I didn’t crash and burn afterward, but it was only a five-mile outing. I didn’t feel great the rest of the day, though.

Since energy chews hit the scene some years ago, I’ve relied on them to both satiate my love of gummy candy while exercising and to keep me going. I’ve used them on countless mountain running adventures, ski tours, hikes with kids, and more. But for this gummy-to-gummy comparison, I took them on a mountain run three days after the initial gummy bear test.

I ate a sleeve full of Salted Watermelon Clif Bloks about six miles into a rugged run towards another alpine lake. And I pounded a bag of Honey Stinger Pink Lemonade Energy Chews around mile 11.

Both served my needs: I was fatigued and hungry, sweating profusely, and borderline depleted. I ate more on that 15-mile run than just chews—some nuts, pretzels, zucchini bread with walnuts—but the chews were my on-the-go snacks while the others I ate sitting at a lake or walking to warm-up.

I didn’t get the sugary coating on my teeth; I don’t from chews. And I didn’t get the weird jitters. I also didn’t feel the guilt-cheating sensation I had on my Gummy Bear Run. The ingredients of both Clif Bloks and Honey Stinger Energy Chews include feel-good sugars like organic tapioca syrup, organic sugar, and organic honey, plus organic color from black carrot juice.

Aside from the better sugars and ingredients in general of energy chews, what both packs of chews have that gummy bears do not are a substantial amount of electrolytes. I feel like I need the extra sodium provided by chews when I exert myself; replacing it helps me feel balanced.

There is less sugar in the full bag (two servings) of both Clif Bloks and Honey Stinger Energy Chews than in two servings of gummy bears. (Those two servings would be a count of 18 bears.) I’m not sure why the sugar of chews doesn’t make me feel jittery and gross like the sugar of gummy bears. Maybe it’s partially psychosomatic, but maybe it has to do with the good things chews have that bears do not.

Honey Stinger chews also provide 70 percent the recommended dietary allowance of Vitamin C, and their new Caffeinated Chews (Strawberry Kiwi, Cherry Cola, and Stingerita Lime) contain 50 milligrams of caffeine (100 milligrams for whole pack) from tea for sustained energy. Black Cherry, Tropical Punch, and Orange Clif Bloks contain 50 milligrams caffeine per serving, 100 milligrams per pack. And Clif Bloks have 18 milligrams of potassium, also beneficial electrolytes. (Strangely, Haribo Goldbears have two grams of protein per serving.)

Where Haribo and Albanese have an edge is in cost and availability. You can buy bears from those brands in a variety of stores and cost less than half per ounce than any of the chews, which are more of a specialty item.

I feel better eating energy chews over gummy bears, both on an endurance/performance level and on a guilt level, not that I, or anyone, should feel guilty eating candy once in a while. The only thing I might feel guilty about is the extra cost that I might incur during a race or an intense training cycle.

I find energy chews just as delicious as gummy bears, and both feel like a treat while out on an adventure of any sort. The energy chews don’t coat my teeth in sugar or threaten a sour belly, something I get when I ingest too much sugar on a run. Eating energy chews on a run or any outing that requires endurance just makes more sense than eating gummy bears.

Our veteran gear maven, Lisa Jhung, has been testing gear for 25 years. She’s sprayed herself down with a hose to test the waterproofness of rain jackets, set up treadmills in her yard for weeks of testing, and stashed shoes in bushes to change mid-run.

In this column, Vetted, she inspects, tests, and muses on all things outdoor gear.

Caffeine Boosts Performance. But What About Coffee?

Researchers assess the potential benefits—and downsides—of the hundreds of bioactive compounds in your morning brew

A few years ago, researchers in Spain combed through the results of more than 7,000 urine samples tested for doping at competitions in various Olympic sports. Overall, 76 percent of the samples contained caffeine, with the highest concentrations found in cycling, track and field, and rowing. Frankly, I’m surprised that the number wasn’t higher, given how effective caffeine is as a performance booster and how widespread coffee consumption is more generally.

But I’m conflating two different things. Coffee, as a new review paper in the Journal of International Society of Sports Nutrition points out, is not just liquid caffeine. I’ve written many, many articles about research into caffeine’s performance-boosting powers, almost all of which uses pills to provide a carefully controlled dose of caffeine. In contrast, many of my running friends swear by their pre-workout or pre-race coffee. The new review, from a group of researchers led by Lonnie Lowery of Walsh University, asks whether coffee—“a complex matrix of hundreds of compounds”—provides the same athletic benefits as an equivalent dose of caffeine, or whether there are additional pros and cons. The short answer: it’s not clear.

You can make a reasonable argument that coffee is less effective than caffeine as a performance aid. The most obvious problem is that it’s hard to know exactly how much caffeine you’re getting in a cup of coffee. It depends on what kind of beans you’re using, how they’re prepared, how big your cup is, and so on. One study that tested a variety of store-bought espressos found caffeine levels ranging from 51 milligrams per serving at Starbucks to 322 milligrams per serving at Patisserie Francois.

Even if you stick with a consistent source of coffee with a known amount of caffeine, getting in the optimal performance-boosting dose might be a challenge. Sports scientists typically recommend taking between 3 and 6 milligrams per kilogram of bodyweight an hour before competition.

For a typical medium-roast coffee, that works out to two to four cups (16 to 32 ounces), depending on body size. That’s a lot of coffee—and caffeine from coffee appears to be absorbed more quickly than from capsules, which means you might want to finish downing all that liquid less than an hour before competition.

A further problem is that some of the other substances in coffee might interfere with the action of caffeine. The main source of that concern is a 1998 study that compared performance under five different conditions: water with placebo capsule, water with caffeine capsule, decaffeinated coffee, decaffeinated coffee with caffeine capsule, and regular coffee. In a half-hour running test, performance was only increased with water-with-caffeine-capsule trial. Since caffeine levels were identical in the coffee and the decaf-plus-caffeine-pill trials, that suggests that something in the coffee—perhaps chlorogenic acid, one of coffee’s key antioxidant compounds—was interfering with the performance boost of caffeine.

To be fair, subsequent research has mostly suggested that coffee works just as well as caffeine. This 2018 study, for example, found that coffee boosted one-mile run time by 1.9 percent compared to a placebo, and by 1.3 percent compared to decaffeinated coffee. Other studies have also found performance boosts from coffee, at least when taken in quantities that provide a known and sufficient dose of caffeine.

If anything, the results of that 2018 study raise the opposite question. Decaf was 0.6 percent faster than placebo. That wasn’t a statistically significant difference, but is it possible that coffee itself has performance benefits independent of its caffeine content?

The case in favor of coffee is based on all its other bioactive ingredients: most prominently polyphenols like chlorogenic acid that may influence blood flow and glucose levels, but also various minerals, melanoidins produced in the roasting process that have antioxidant and anti-inflammatory properties, and small amounts of carbohydrate, protein, and fat. The review takes an exhaustive dive into what these various substances might do for performance, listing their “neuromuscular, antioxidant, endocrine, cognitive, and metabolic effects,” but actual evidence of a performance boost is very thin on the ground.

To me, the strongest evidence that coffee might have some positive effects independent of caffeine comes from a different line of research. Back in 2018, I wrote about a study linking the effects of caffeine to a gene that affects caffeine metabolism. Roughly half the people in the study were fast caffeine metabolizers, and they got a big performance boost from caffeine in a 10K cycling trial. Most of the rest were medium metabolizers, and they got a negligible performance boost. The final 8 percent of subjects were slow metabolizers, and caffeine actually made them slower, perhaps because the positive effects of caffeine in the brain were outweighed by negative effects on blood circulation that persisted for longer.

This particular study used caffeine pills, but it emerged from an earlier line of research on the health effects of coffee. Big population-level studies have produced conflicting results about whether drinking lots of coffee is good or bad for you. University of Toronto researcher Ahmed El-Sohemy has suggested that this is because the effects depend on how you metabolize caffeine. He has shown, for example, that fast metabolizers have a lower risk of heart attack if they drink one to three cups of coffee a day, perhaps thanks to all those antioxidants and polyphenols and so on. Conversely, slow metabolizers have a 36 percent higher risk of heart attack if they drink two to three cups of coffee a day.

The implication here is that, at least for some aspects of long-term health, coffee is good for you but caffeine is bad for you. Fast caffeine metabolizers get the caffeine out of their system quickly, so the positive effects dominate. Slow metabolizers have the caffeine in their system for longer, so the negative effects take over. A key point: in a talk I saw earlier this year, El-Sohemy said that people’s subjective experience of how caffeine affects them is not a good predictor of whether they’re fast or slow metabolizers. (He does run a company that sells genetic testing of caffeine metabolism, so take that claim for what it’s worth.) My overall take, then, is that decaffeinated coffee probably has some good stuff in it, but there’s no convincing evidence that it will make you faster.

In the real world, the number one reason most of the athletes I know drink coffee before workouts and races is that it reliably makes them poop. That’s a discussion that Lowery’s review doesn’t get into, but it’s not insignificant for endurance athletes. If that’s your rationale, then by all means carry on. Drinking coffee is also a comforting and familiar routine for many people. But if you’re also hoping to harness the performance-boosting power of caffeine, then the main conclusion from the review is that you should take some time to figure out how much caffeine your favorite coffee contains, how much you usually drink, and decide whether you want to raise (or lower!) the dose, perhaps in combination with caffeine pills.

Study suggests moderately active people can have a positive influence on their friends

Encouraging the general population to increase their physical activity levels has long been a frustrating challenge for public health officials, but new research has unveiled a potential new way to reach sedentary individuals: through their physically active friends. According to a study published in the journal Plos One, when sedentary individuals interacted with moderately active friends, they became more active themselves.The study

Researchers at Keene University in New Jersey used previous research analyzing how social interactions with peers can influence individual physical activity levels to develop a mathematical model to simulate how social interactions can shape a community’s physical activity levels over time. Their model showed that their physical activity levels dropped when people stopped socializing. We saw this play out in real-time during the COVID-19 pandemic when most of us were cut off from our peer groups.Their model also showed that when sedentary people interacted regularly with their moderately-active friends, they became more active over time. In other words, those of us who exercise regularly could have a positive impact on our less-active friends, encouraging them to move a little more. 

It’s important to note that this study focused specifically on moderately active people. That’s not to say that those of us who are training for marathons or ultras can’t also have a positive impact on our sedentary friends, but a sedentary person may view a marathon runner as having an unattainable level of discipline or enthusiasm for activity, which may not motivate them to get started.How to encourage your sedentary friends to get active

Whether you’re training for a marathon or fitting a few 5Ks in between your busy schedule each week, you can help your sedentary friends warm up to the idea of a more active lifestyle. Here are a few tips to encourage them to get moving:Plan active get-togethers 

Meeting your friend for a coffee? Get those coffees to go and invite them on a stroll. Planning a beach day? Bring a beach ball, a frisbee, or some other game that’ll get everyone on their feet. Invite your friends on weekend hikes, suggest signing up for a recreational sports team, or plan to play some backyard games at your next barbecue. Anything that gets people out of their chairs is a win.Try something new together

Your less-active friends may be intimidated to try going for a jog with you, so invite them to try an activity that you’re both novice at instead. Sign up for yoga classes, try a dance class, or sign up for golf lessons. If you’re both new at it, you’re both starting off on a somewhat even playing field.Talk about your running, but not too much 

Sharing your running achievements or training plans with your friends can be motivational, but be careful not to over-do it. Your friends don’t want to hear about the splits from your last workout, and talking about your recent chaffing mishap will likely turn them off of the sport. When you talk about running, talk about how it helps you so they can see the potential benefits. “I was had a stressful day at work yesterday, but I went for a run and felt much better,” or “I tried a new route the other day and discovered a really cute neighbourhood that I’d never seen before!” are great ways to lean into the mental or emotional benefits of running. 

Many Long-Distance Runners Don’t Eat Enough Calories—Here’s How to Increase Appetite So You Do

Adequate nutrition can be easier said than done. Here’s how to up your intake.

As you ramp up run training in prep for marathon season, you may assume your appetite will follow a similar upward trajectory. But that’s not always the case. 

On the contrary: Intense or prolonged exercise can actually suppress hunger, quashing your desire to eat, Jordan Hill, RD, a Colorado-based registered dietitian and certified specialist in sports dietetics with Top Nutrition Coaching, tells Runner’s World. 

Combine that with other factors—including lack of awareness about what and how much your body needs to sustain training, not having enough time to meal prep, and fear of weight gain—and it’s no surprise that many endurance runners are under-fueled.

Research confirms the struggle: A 2021 study of 207 cross-country runners, for example, found that 79.5 percent of female athletes and and 54 percent of male athletes were at risk of low energy availability (not intaking enough calories to support their workouts and daily needs). 

That’s a problem, since subpar nutrition can trigger a cascade of issues that negatively affect your workouts—and overall health. 

Here, with the help of two registered dietitians, we explain why eating enough calories is crucial to both your run performance and day-to-day functioning, telltale signs you’re underfueling, and easy ways to rev your appetite to help meet your caloric needs. 

Why Adequate Calorie Intake is So Crucial for Runners

Calories are synonymous with energy, Hill explains, so not getting enough calories means you’re not getting enough energy for your body. That deficit can influence pretty much every bodily function including your immune system and metabolism, heart, hormones, GI system, and even mental health, she explains.

More specifically, not getting enough calories can decrease your performance in workouts, lead to excessive fatigue, increased your risk for injury and illness, cause nutritional deficiencies, decrease muscle mass, trigger hormonal imbalances, and cause negative psychological effects, such as mood swings, difficulty concentrating, and increased stress levels, says Hill. In other words, when you don’t fuel enough your body and mind take a serious hit.

Additionally, if you continually eat less than your body needs, you risk suppressing your appetite overall, Amity Lui, MS, RD, a New York City-based sports dietitian who works with runners, tells Runner’s World. “Not eating enough will actually impact your body’s metabolic rate and cause your body to kick into survival mode,” she adds. This means your body will require less calories over time and will shut down certain functions to save energy while increasing storage of body fat, according to Lui. 

In some cases, underfueling can lead to relative energy deficiency in sport (RED-S) syndrome–essentially, a chronic state of low energy availability, Lui explains. Unfortunately, RED-S can cause long-lasting, negative effects, including decreased bone density, chronic fatigue, poor recovery, and diminished enjoyment of running since “you literally have no energy for it,” says Lui.

On the flip side, amping up calorie intake to meet your needs “will reap almost immediate benefits,” says Lui. These include increased energy, mood, cognition, and run performance, she says. You’ll also benefit from enhanced recovery, a strengthened immune system, improved body composition and cardiovascular health, elevated psychological well being, reduced risk for nutritional deficiencies, and improved hormonal balance, says Hill.

Signs of Underfueling

There are a number of signs you’re not eating enough to support your training, and tuning into them can help you rev up your nutrition habits before longer-term problems arise. “If athletes cue into how they’re feeling and what their body is doing, they can usually pick up on not eating enough before RED-S would become an issue,” says Hill. 

Common signs of underfueling, according to Lui and Hill, include:

Decreased energy levels and feelings of abnormal fatigue—think: needing long naps every day, going to bed earlier than usual, or saying no to plans because of fatigue

Decreased performance in workouts—this could include being unable to complete your workouts, or consistently not reaching your target paces

Psychological and emotional changes—examples: mood swings, slowed cognition, irritability, lack of concentration, and generally feeling unmotivated

Prolonged muscle soreness and slow recovery

Getting sick or injured more often

Unintentional weight loss or difficulty maintaining your current weight

Hormonal disruptions, including loss of menstrual cycle

Changes in sleep patterns

Always feeling cold

Hair loss

12 Ways to Increase Appetite

A big reason runners struggle to get in all the calories they need is they simply don’t feel hungry. 

Now, there are a “bunch of ways that our body tells us we’re hungry,” says Hill. You may not always hear your stomach growl, but could instead experience hunger in the form of a headache or fatigue. “It’s important for each person to figure out what’s their individual cue for hunger to help them be aware of that,” says Hill. 

With that in mind, here are 12 expert-backed ways to kickstart your appetite and thus up your chances of eating enough calories. 

1. Eat breakfast

A lot of Lui’s clients report having just coffee as their breakfast, and that’s a no-no. Skipping meals can lead to prolonged hunger, which can suppress your appetite in the long-term. “It’s almost like ignoring your body’s hunger cues,” Lui explains. “If you keep ignoring something, your body will no longer register it as a sign that you need food.” 

Additionally, forgoing the first meal of the day may make it more difficult to achieve your overall calorie totals for the day. Plus, dodging a.m. fuel is associated with nutrient deficiencies and poor diet quality, according to other research. 

Not sure what to chow on? Check out these on-the-go breakfast ideas for runners, plan your breakfast in advance with some meal prepping, or whip up one of these recipes to fuel your morning runs. 

2. Consume smaller, more frequent meals

Instead of cramming all your calories into three big meals—which can be daunting if you’re just not feeling hungry—opt for smaller, more frequent feeding sessions. There’s no perfect cadence, but as a general rule of thumb, aim to nosh every two to three hours, suggests Hill. “It doesn’t have to be full-on meals,” she warns. Nutrient-dense snacks can fit the bill, too (more on that below). 

3. Reach for easy-to-digest fuel post workout

The most common time Hill sees athletes struggle with low appetite is right after a training session, since, like we mentioned, prolonged or intense training can suppress hunger. But getting fuel in anyways—ideally within 30 minutes of a workout—is an important part of the recovery process and can, in many cases, help kickstart your appetite, says Hill. 

Postrun, she recommends reaching for refreshing, easily digestible snacks, like a fruit smoothie, because they’ll be easier to stomach—literally. Lui, for her part, is a big fan of recovery shakes that have a three-to-one ratio of carbs to protein for optimal refueling. 

4. Opt for energy-dense bites

If you’re really struggling to feel hungry, but know it’s time to intake calories, pick higher-calorie, higher-nutrient snacks to maximize the fuel you’re consuming, says Hill. So instead of having just a plate of crackers, have crackers with cheese and deli meat or nut butter, she says. Or in lieu of popcorn alone, combine popcorn with jerky or popcorn and nuts. Other options include Greek yogurt with granola, fruit, chia, or flax seeds; toast with nut butter; or hummus and veggies. The goal, says Hill, is to pair more than one macronutrient together. 

5. Stay hydrated

Dehydration can screw with your appetite, says Hill, so it’s important to stay on top of your intake. Hydration needs vary and depend on factors including how much you exercise and sweat, your overall health, and the heat, humidity, and elevation of your environment, per the Mayo Clinic. As a general rule of thumb, you’re probably adequately hydrated if you don’t feel thirsty and your pee is light yellow or colorless.

6. Consider liquid calories

When hunger just isn’t there, it’s often easier to drink versus chew your calories. That’s where things like smoothies, shakes, juices, and soups can be helpful. “It is less taxing to sip on something versus having to prepare, reheat the food, cook it, and then chew it,” says Lui. To make your sippable meals as nutritious as possible, consider adding nutrient-dense extras like nut butters and seeds, she says. 

7. Find foods you actually enjoy

This may sound like a no-brainer but finding foods you actually enjoy eating—and not focusing so much on what you feel like you should be eating—can help combat a suppressed appetite, says Lui. After all, you’re much more likely to want to nibble when it’s something you genuinely like versus something you feel obligated to choke down. 

8. Reduce fiber intake

High-fiber foods can help keep you ~regular~ but they also keep you feeling full for longer, which may not be desired when you’re struggling with appetite. Fiber-rich meals, like large salads, “can result in bloating and delay gastric emptying, both of which can make you feel less hungry,” explains Lui. So, instead of opting for a kale salad at lunch, consider a grain bowl with quinoa, farro, rice, or barely; in lieu of a whole baked potato at dinner, have a bowl of pasta. 

9. Keep mealtime exciting

Hill explains it this way: “If you’re eating the same thing over and over, you’re already going to be disinterested, and then you throw no appetite on top of that, and it’s really going to make you not want to eat.” 

Beat the mealtime blahs by trying new-to-you flavors and textures. Make a reservation at that just-opened restaurant in town. Or, explore food blogs, watch cooking shows, and follow social media accounts that offer diverse and innovative recipes, suggests Hill. 

10. Pack snacks

To help with eating consistently, carry non-perishable snacks with you—like granola bars or trail mix—so that you’ll have something to nosh on during those times when you’re commuting and transportation gets held up or you end up having to run an extra errand. “I like to call them emergency snacks, even though sometimes I eat them not in an emergency,” says Lui. 

11. Cook with oils

Don’t be afraid to cook with oils, says Lui. This will allow you to get more calories in without having to eat a higher volume of grub. Plus, the fats in the oil enhance the absorption of fat-soluble vitamins, including vitamins A, D, E, and K, Lui adds. So instead of boiling or steaming your veggies, for example, coat them in oil and grill, stir fry, air fry, or sauté them. 

12. Tap an expert for help

Because dietary needs and the factors affecting your appetite can be so individualized, it never hurts to consult a registered sports dietitian for personalized advice. They can help you figure out where you can incorporate more nutrient- and energy-dense meals and snacks into your day, says Lui, as well as determine how you can best fuel for your training goals. 

5 Exercises for Better Balance and Stronger Knees on the Trail

Fine-tune your muscle imbalances with this workout finisher series from physical therapist assistant and personal trainer Lee WeltonNo matter what type of workout you have planned, you can finish it off with exercises that make you a stronger and more injury-proof hiker. The suggestions below are ideal for hikers who are short on training time yet want to address remedy common issues like knee pain or poor balance or add a boost of low-impact cardio before their next adventure.Take 5 to 10 minutes to perform box step-ups after a workout. This short routine will provide an extra dose of exercise for the legs and lungs alike. Select a box height that is anywhere from mid-shin to about knee-high. Don’t have a box on hand? A park bench will do the trick. For an additional challenge, you can do these with a weight vest or while holding dumbbells. Alternatively, these can be performed as lateral steps up and over.

Lateral step-downs are an excellent option for hikers who experience knee pain while hiking downhill. This exercise requires a step of 6 to 8 inches in height. If there’s pain with the exercise at this height, lower the height to 2 to 4 inches and retry.

To perform a lateral step down, start by standing with your left foot on the step and your right foot next to the side of the step. Bending your left knee, slowly lower the right foot toward the floor and tap your heel. Be sure to keep your left knee in line with your left foot and behind your toes as you bend. Also, the lowering motion should come from your left leg, not from your right foot reaching for the floor.   

Press through the left foot to return to the start position. Slow and controlled is the key here; fast reps won’t do you any good. Aim for a 3-second lower and a 1-second raise. Begin by performing three sets of 15 per leg and build up to four sets.The treadmill is a great tool to help prepare for climbs, especially if you have a limited amount of time to train. This workout finisher is straightforward and helpful for building aerobic capacity for hill climbs. Set the treadmill at an incline level between 3 and 6 percent and set a pace to keep you moving steadily for 10 to 15 minutes. Focus on nasal breathing during the session to mimic climbing a hill while hiking. Nasal breathing will help to keep the intensity where it’s most beneficial for hikers and optimize training time. To progress, add a weighted pack, and increase the incline or speed while maintaining nose breathing.

Utilizing the rower or bike as a training tool can be helpful, especially if there’s a history of any joint pain. These machines are low-impact and excellent at building aerobic conditioning for hiking. 

For the rower, a 1,000-2,000 meter low-to-moderate effort focusing on nasal breathing will provide a great cardio workout finisher while targeting some of the larger muscle groups that hikers need. On the bike, pedal for 10 to 15 minutes with a low-to-moderate effort to maintain a consistent cadence or watts. Focus on nasal breathing for this workout also. Good balance can be the difference between staying dry while crossing a creek or ending up with wet feet. Not to mention that balance also builds ankle stability, which is helpful on a technical trail. This often overlooked component of training also serves us well in life beyond the trail. 

A few balance exercises are easy to fit into a daily routine, fit in between larger groups of exercise, or practice at the end of a workout. There are two types of balance: static and dynamic. Static balance is done on a hard surface without additional movement. Dynamic balance typically incorporates less stable surfaces and/or adds motion to challenge balance further.

Static balance at home might look like standing on one foot while the coffee or tea brews, while your food reheats in the microwave, or while you brush your teeth.

In the gym, add dynamic balance with a weighted pass. Stand on one leg and hinge at the hips so the torso is slightly forward. Transfer a 10-pound weight from one hand to the other while maintaining balance. Balance for 20 seconds per leg and repeat three times. 

Lee Welton is a physical therapist assistant and personal trainer in Southeast Idaho. He thru-hiked the Pacific Crest Trail in 2018 and trekked through the Dolomites in Italy. He can typically be found hiking and exploring the trails in Idaho and Wyoming. For more information, videos, and resources from Welton, visit trailsidefitness.com.

Training Advice from the Greatest Women Masters Marathoners Alive

While Jeannie Rice and Jenny Hitchings are busy setting masters world records, their differences in training are even more instructive than their similarities

The spring marathon season has come and gone, and it didn’t disappoint, producing sensational races and world headlines. This was particularly true in Boston and London. However, you might have heard little or nothing about two of the best marathon performances in those events.

The big media coverage went to seemingly-unbeatable Eliud Kipchoge, who finished sixth at Boston, where Evans Chebet gained his third straight World Marathon Major victory in 12 months. At the London Marathon, Kelvin Kiptum ran 59:45 for the second half, en route to a course record 2:01:27, and Sifan Hassan demonstrated that she can win in the marathon as she has at multiple shorter distances.

But 75-year-old Jeannie Rice and 59-year-old Jenny Hitchings outran them all, on an Age-Gender performance basis, both setting new world records for their age groups. Rice’s 3:33:15 in Boston won’t count, since the Boston course is considered ineligible due to its significant downhill slope and point to point layout, which allows for a tailwind boost. Still, she beat the fastest 75-79 age-group male runner by more than 20 minutes, which has likely never happened before in a global marathon. And five weeks before Boston, at age 74, she ran 3:31:22 in the Tokyo Marathon.

A week after Boston, Hitchings ran 2:45:27 in London—a marathon world record for women in the 55-59 age division. Remarkably, she’s at the high end of that age range, as she’ll turn 60 in early July. Not only that, but it was her personal best marathon in 40 years of running.

Rice was born in South Korea and immigrated to the U.S. in her mid-30s. A retired real estate agent, she now divides her time between south Florida and Cleveland. Hitchings is a longtime resident of Sacramento, California, where she works as a middle-school cross-country coach and a private running coach.

Rice and Hitchings live on opposite coasts, but they have much in common. They’ve both been running for decades, both are extremely consistent in their training, and both log multiple 20-milers in their marathon buildups. Surprisingly, neither makes a particular effort to include hill training, a staple among other top marathon runners. Both are small and lean. Rice stands 5-foot-2 and weighs 96 pounds; Hitchings is 5-foot-4 and 100 pounds.

But Rice and Hitchings also present some stark contrasts. These differences carry an important message: There are many paths to marathon success, and the best senior runners understand this. Through their experience and wisdom, they’ve learned to focus on the positives and jettison the junk.

Here’s a look at some of the major contrasts between master marathon greats Jeannie Rice and Jenny Hitchings.

Both Rice and Hitchings had previously won age-group titles at Boston. Rice chose to return there in April for emotional reasons, as Boston marked her 40th anniversary of marathon running and her 130th marathon. Hitchings selected London for technical reasons. In 2021, she ran 2:45:32 at Boston. It would have been a record except for the point-to-point course prohibition. So this spring she opted for London’s record-eligible course.

Rice: “Boston has always been a special marathon for me,” said Rice. “My preparation wasn’t the best, as I ran the Tokyo Marathon in early March, and then did some traveling. But I wanted to have my Boston celebration, and I had quite a few running friends there with me.”

Hitchings: “London was on my marathon ‘bucket list’ anyway, and it gave me a great opportunity to set an age-group world record,” said Hitchings. “Since my 2:45 at Boston didn’t count, I figured I should take a crack at London while I was still in the age group.” [She will turn 60 in early July.]

Rice has always been self-coached. Hitchings, a running coach herself, has had a longterm coach-athlete relationship with Chicago-based Jenny Spangler. Spangler won the U.S. Olympic Trials Marathon in 1996 and ran a 2:32:39 marathon in 2003, after turning 40.

Rice: “I’ve been approached by people who wanted to coach me, but they seemed expensive and had other demands I didn’t like. I listen to what my friends do and what others are doing in training. I try to run 50 miles most weeks, and a bit more before my marathons. But I don’t actually follow a schedule. Mostly I just train the way I feel. I’m still running strong and beating records, so I must be doing something right.

“I know it’s possible that a coach could help me the way Gene Dykes’s coach helped him, but it’s also possible that things could go wrong. I like to decide my training according to how I feel each day.”

Hitchings: “I coach other runners, and I could certainly coach myself, but you know what they say about doctors who treat themselves: They have a fool for a patient. I think that can also apply to athletes who coach themselves. It’s just smarter to have someone looking over your shoulder, and adding some perspective.

“I’m one of those who’s often guilty of running too fast on my easy days, or getting excited and going too hard when I’m training with friends. Jenny [her coach] holds me accountable for those kinds of things. She has a great personal performance record that I respect a lot, and has been coaching for many years.

“It’s also important to me that she’s a female coach of my own age. She understands what I’m going through and dealing with in terms of female physiology.”

Both runners say they enjoy a relaxed morning cup of coffee before launching into their days. But Rice is up earlier, and often out the door quicker. Hitchings needs more time to be ready for a solid run.

Rice: “I like to get my run done early, so I have the whole day in front of me when I get back home at 7:30 A.M. or so. I’m usually running by 6 A.M. In Florida, where I spend my winters, that can be important for the cooler weather.

“But on days when I’m going 20 to 23 miles, I’ll get up at 3:30 A.M.  and begin running at 4:30 A.M.  I’ll go two hours on my own, and then join a local training group for their morning loop, which gives me another hour or so.”

Hitchings: “I coach a number of people who can roll right out of bed and start running. I’m not one of those. My favorite time to run is about 8 A.M. or 8:30 A.M. in the morning. I like my coffee first, and the morning newspaper, and I always make sure to get a light breakfast in my stomach. Since my favorite place to run is the American River Parkway, that gives me another 15 minutes of drive time before I get going.

“There have been times when I had to be a noontime runner, and that was OK, too. But 4 P.M. or 5 P.M.? That’s not going to happen. By that time of day, I’m too tired or depleted.”

This one is easy for Rice, who has never been injured except for a fall (and banged-up knee) in 2021 that cost her several weeks of running. Hitchings also considers herself relatively injury-free, but she has encountered an assortment of typical runner injuries through the years: Achilles tendinitis, piriformis pain, and surgery for Haglund’s deformity (a bony growth at the back of the heel resulting from mostly genetic causes).

Rice: “I go to the gym three times a week for a light strength workout, some pushups, and some stretching. But it’s not a serious session at all. I also golf for fun; I really enjoy golfing.”

Hitchings: “I try to do light weight work as much as I can, and I ride my bike 20-30 miles a week outdoors, and do Peloton indoors. Recently, I added Pilates once a week to improve my strength and mobility.

“Also, Jenny and I have agreed to take one hard running day out of my weekly schedule. I used to do speed work of some kind on Tuesday and Thursday, and a long weekend run. Now I’m down to speed on Wednesday, and a weekend long run that often has some tempo-pace segments.”

While both are clearly fit, Rice and Hitchings say they enjoy a wide variety of foods, and have no particular restrictions in their diets. Both enjoy wine drinking. Hitchings admits to a sweet tooth, too, but desserts are not a problem for Rice.

Rice: “Breakfast is usually oatmeal with fruit and nuts. At lunch and dinner, I enjoy a green salad with some sort of seafood or fish on top. I’ve never liked sweets and don’t crave them, but I love cheese and nuts. That’s my big downfall—cheese and nuts. The only supplements I take are calcium with vitamin D, B-12, and magnesium.”

Hitchings: “I eat  ‘clean,’ a well-balanced diet with an emphasis on carbs. I simply don’t feel good if I eat heavy, creamy, or fried foods. I get most of my vitamins and minerals from real foods, though recently I’ve added Athletic Greens to my routine.

“When I’m in heavy marathon training, I find it hard to maintain my weight, so I’ll have some protein shakes and maybe one chocolate bar, muffin, or pastry per day. I’ve got a drawer full of vitamins, calcium, collagen, and iron supplements, but I never seem to stick with any for long. It’s just too much.”

While realistic about their futures, neither Rice nor Hitchings sound the least bit intimidated by the unwritten future. Despite aging, both are driven to perform. They hope to keep running hard and fast, and chasing age-group records. Both plan to run the Chicago Marathon on October 8, as it will be the site of this year’s Abbott World Marathon Majors Wanda Age Group Championships.

Rice: “Getting faster at 75 is almost impossible, but this year I’m going to run a few road miles to work on my speed. I’ve won my age group in every World Marathon Major but London, so I want to get back to London in the next several years. I want to run the Sydney Marathon, the Ho Chi Minh City Marathon, and, of course, I must run the Seoul Marathon in the country where I was born.”

Hitchings: “I’m running faster at 60 than I’ve ever run in my life. My time in London was literally my lifetime best, and I’ve been running a long time. Sometimes I get asked, ‘When are you going to stop running?’ My answer is always: ‘Why would I stop?’ I’m still getting faster, and I’m still enjoying it.”

Rice, though 15 years older, feels the same. It’s fun winning major marathons, of course, especially when she beats most men her age. In local and regional races, she challenges herself to finish as high as possible in the masters division against females three decades younger (and sometimes wins outright).

“I love competition,” she says. “I’m motivated to train hard, and I’m excited about setting more records as long as I can. Maybe into my 80s.”

Running is about finish times, sure, but it’s even more about attitude. Find the goal that’s right for you, and go after it. This is the approach both Rice and Hitchings have followed successfully, and neither plans to change course now, no matter how many candles adorn their next birthday cake.

Both are on a shared mission, and they’d like others to join them. As Hitchings says: “I think if we keep a positive attitude and motivation, we can go out there and do much more than people think. It’s important to show others that we can defy the way aging has been defined for us for so long.”

What is the best diet for runners?

As a runner, your diet plays an important role in your performance and overall health. 

Eating the right foods can help you reach peak performance while avoiding injury or fatigue. 

But with so many different diets out there, it can be difficult to figure out which one is best for runners.

In this comprehensive guide, we’ll discuss what makes up a healthy diet for runners and how you can tailor it to fit your individual needs. 

We’ll also explore some of the most popular diets among runners—including plant-based diets, low-carbohydrate diets, and intermittent fasting—and explain why they may or may not be beneficial for athletes. 

Finally, we’ll provide tips on how to get started with any new eating plan so that you can maximize its benefits and start seeing results quickly!

What Makes Up A Healthy Diet For Runners?

A healthy diet for runners should consist of a variety of nutrient-dense whole foods, including vegetables, fruits, lean proteins, and complex carbohydrates. 

Eating these foods in the right amounts can provide the energy needed for running and help keep you feeling full longer. 

Hydrating frequently with water or sports drinks is important to ensure that your body is properly fueled and hydrated during exercise. 

Aim to consume 20-50 grams of protein per day and at least 5 servings of fruits and vegetables. 

Runners should eat complex carbohydrates such as whole grains, legumes, nuts, and seeds for sustained energy levels throughout the day. 

Lastly, incorporating healthy sources of fat like avocado, olive oil, nuts and seeds can help promote joint health and provide essential nutrients. 

Eating a balanced diet that provides adequate amounts of these food groups will ensure optimal performance and good overall health for runners. 

Popular Diets Among Runners 

Runners can benefit from various types of diets depending on their individual goals and needs. Some popular diets among runners include plant-based, low-carbohydrate, and intermittent fasting. 

Plant-Based Diets focus on eating primarily fruits, vegetables, legumes and whole grains while avoiding animal products. 

Low Carbohydrate Diets restrict carbohydrates in favor of eating more protein and fat. 

Intermittent Fasting involves periods of fasting and eating within specific windows of time each day, allowing for improved energy levels during runs. 

All three types of diets can provide runners with improved performance, endurance, and recovery if done properly. 

However, it is important to consult with a nutritionist or dietician before starting any type of diet in order to ensure that you are getting the necessary macronutrients and micronutrients for optimal health. 

Plant-Based Diets 

Plant-based diets are becoming increasingly popular among runners due to their potential health and performance benefits. 

If you’re considering going vegetarian you can take a look at this quiz, and check the results. Maybe a plant-based diet is just for you.  

These diets focus on eating primarily plant-based foods such as fruits, vegetables, legumes, nuts, seeds and whole grains while avoiding animal products. 

Plant-based diets can provide runners with increased energy levels during runs and promote faster recovery post-run due to their high nutrient content. 

These diets can help reduce the risk of developing chronic diseases like diabetes and heart disease by reducing inflammation, improving blood sugar levels, and lowering cholesterol. 

When following a plant-based diet, it is important to focus on consuming varied sources of whole grains, legumes, fruits and vegetables in order to ensure that you are getting all the necessary vitamins and minerals. 

Plant-based protein sources such as tofu, beans, quinoa, nuts, and seeds should be consumed regularly for adequate amounts of protein. 

Lastly, incorporating healthy fats from avocados, olives, nuts and seeds can help promote joint health and provide essential fatty acids. 

Eating a balanced plant-based diet can provide runners with improved performance and good overall health. 

Low Carbohydrate Diets 

Low Carbohydrate Diets are becoming increasingly popular among runners looking to lose weight or improve performance. 

These diets focus on reducing carbohydrates while emphasizing the consumption of proteins and healthy fats. 

They can help improve running performance by providing sustained energy levels without spikes in blood glucose and insulin. 

Low-carb diets also promote fat burning, which can be beneficial for runners looking to lose weight. 

When following a low-carbohydrate diet, it is important to focus on eating proteins from sources such as lean meats, fish, eggs, and legumes and healthy fats from sources like nuts, seeds, olive oil and avocado. 

It is important to incorporate adequate amounts of non-starchy vegetables like broccoli, kale, spinach and cauliflower to provide essential vitamins and minerals. 

While following a low-carb diet can help improve performance and aid in weight loss, it is important to ensure that you are getting enough carbohydrates for optimal performance and recovery after runs. 

Intermittent Fasting 

Intermittent Fasting is becoming an increasingly popular diet among runners looking to improve performance and health. 

This type of diet involves fasting for certain periods throughout the day, while consuming all meals within specific windows of time. 

During the fasting period, it is advised to avoid food and only consume water or other calorie-free beverages such as tea or coffee. This type of diet can help improve running performance by providing sustained energy levels and promoting fat burning for weight loss. 

Intermittent fasting has been shown to reduce inflammation, improve insulin sensitivity and reduce cholesterol levels. 

When following an intermittent fasting diet, it is important to ensure that you are consuming adequate amounts of macronutrients and micronutrients during the non-fasting window. 

Consuming high-fiber foods can help keep you feeling nourished and energized throughout the day. 

Intermittent fasting is a beneficial diet for runners who are looking to improve performance and health, but it should be done in moderation to ensure that you are getting adequate nutrients for optimal performance and recovery. 

Final Word

Overall, there are many different diets that can be beneficial for runners. 

Whether you choose to follow a plant-based diet, low carbohydrate diet or intermittent fasting plan, it is important to ensure that you are getting adequate amounts of nutrients and calories in order to promote optimal performance and good overall health. 

By understanding how the human body reacts to specific foods, runners can optimize their nutrition plans for improved running performance and better recovery post-run. 

Making small changes such as incorporating more plant proteins into your meals or reducing carbohydrates may make all the difference when it comes to improving your running results. 

With these tips in mind, you should have no problem finding an effective dietary strategy that works best for you!

Run Commuting Could Benefit Your Training

First, it was the check engine light in my car.

Then it was the rear derailer on my bike.

With my two primary modes of transportation out of commission, I decided to take to the streets and try run commuting to work.

It seemed like the perfect way to boost my mileage and revamp my training with new routes. So I laced up my shoes, invested in some dry shampoo and hit the road.

Besides its obvious transportation value, run commuting has many benefits for even the most road-averse trail runners.

"I definitely believe that run commuting helps my trail running," says ultra-champ Michael Wardian, of Washington, D.C. "It takes planning, carrying a load, perseverance and dedication."

Much like packing and planning for a big trail run or race, commuting takes a bit of prep. I cross-referenced Google Maps and Strava for routes that balanced efficiency and less traffic. Find out how long your commute should take you, then give yourself extra wiggle room for clean up. Your office mates will thank you.

"Make sure you can shower at work and have a place to store clean and stinky clothes," says Sharman. "As well as a determination to run rain or shine."

I typically found myself trying to travel as fast and light as possible-just carrying the clothes (and deodorant) that I'd need for the day. However, there were several less-than-ideal trips that found me slogging either a gallon of milk, a laptop or one very unfortunate casserole. As good as most running packs are, I have yet to find one that can accommodate a lasagna.

Carrying a laptop takes some getting used to, as well. After an unfortunate incident involving my computer and some salad dressing, I began to wrap everything in ziploc bags. Because of all the jostling involved in run commuting, I discovered that foods like salads and grain bowls were much more portable than sandwiches, which are prone to disassembly en route.

"I think the attitude needed is just one of adventure and determination," says Wardian. "There will be obstacles that try and derail your run commute, but if you are committed it will be one of the best things ever."

Get in more miles 

Run commuting is also an effective way to squeeze in extra miles by breaking up training into bite-sized chunks throughout the day. A three-mile run to and from work made logging consistent double-digit miles much easier than trying to bang out a half marathon right before work.

"Volume is important for training, and in cities it can be difficult to squeeze in enough miles, especially with most professional jobs," says Ian Sharman, four-time Leadville Trail 100 winner. Sharman, who used to run commute in London, believes that run commuting can be hugely beneficial to any trail runner's training with a little bit of planning and a sense of adventure.

"Although the terrain was typically not even remotely hilly, I included running around parks by taking a less direct route home," he says. "That factored in some grass and dirt."

Save gas money and add it to your running fund

Besides investing in a comfy pack and military-grade deodorant, run commuting is cheap. I didn't buy gas, and my legs required less upkeep than my bicycle. Run commuting is also one of the greenest ways to get around, and I found that starting my day with a peaceful jaunt to work was much more pleasant than sitting in traffic.

"Run commuting has opened my eyes to the fact that you don't have to drive everywhere," says Wardian. "There are so many errands that can be done on foot and under your own power, and I love that."

While run commuting is generally mood and energy boosting, it's not without its challenges. I endured rain, wind, hail and plenty of less-than-stellar hair days. However, with minimal gear and a good attitude, I found the benefits of run commuting far outweighed both the scorching heat and sogginess.

Despite several slip ups like forgetting shoes and having to rock my sneaks with a little black dress, or arriving to work hours late after taking a wrong turn, I loved run commuting. I got to know the most efficient and scenic routes from my house to just about everywhere in town. I loved the moments of solitude it granted me at the beginning and end of every day.

Mike Wardian's best advice for newbie run commuters?

"Just start"

Plan Your Run Commute

Gear up, size down. Travel-sized soaps, shampoos or wipes help save space and weight, and leave you feeling fresh after your morning commute. Dry shampoo or baby powder can help alleviate sweaty hairlines. I learned how to blow-dry bangs in a hand dryer.

Map it. Google Maps, Map My Run and Strava are great resources for in-town routes. Be sure to check for construction and account for morning traffic.

Dry-run. Practice your route the night before to work out the kinks, and find coffee along the way.

Pack tetris. Pack heavier items like a laptop towards the bottom and back of your pack, leaving room on top for lighter items or things that you'd rather not smush-like lunch.

Bag it. Protect the things that matter-your laptop, your clothes-from liquid assault, be it in the form of rain or stray salad dressing. Wrap your computer in a plastic grocery sack and put your clothes in plastic baggies.

Cool it. Give yourself plenty of time to cool off before stepping into the office. Stretch, drink water, take five minutes to breathe-or else you'll find yourself sweating right through your shower.

Early Bird: A stress-induced PR is no way to start the day. Map your route and imagine running your slowest splits, hitting every red light and getting shin splints. Add two minutes to that for every mile. Arrive on time, or better yet, early.

No Time to Run? Five Creative Ways to Find Time

Our lives are busier than ever.

We are all frantically juggling family life and long working hours; some statistics showing the average working week in the US to be close to 36 hours, with some professions working 40 or more.

That’s before we even include cooking, housework, gardening and DIY, social engagements, study and additional commitments.

With so many demands placed on us, it’s no wonder that training slips down the list of priorities.

But lets look at things a little more closely.

Are we really that busy? Or are we just poor at time management or just making excuses?

Today we are going to dive into where our time goes, and how we can make sure running remains enough of a priority to consistently keep up with training. We will share things to think about when it comes to being creative with your training, and then 5 helpful ways to fit training in when life gets hectic.

Why Is There No Time For Running?

This chart is from The Bureau of Labor Statistics 2014 showing average leisure time of Americans (over the age of 15). A typical American has 5 hours of leisure time a day.

Take a look at the blue section of the chart.  Imagine how much time we’d have for running if we didn’t spend nearly 3 hours of it watching TV? So if you’re spending a bit too much time in the blue segment of this chart, then the answer to the ‘How do I find time to run?’ question is quite easy.

Turn off the TV! And work on spending a bit more time in the purple section.

But lets say you don’t spend 3 hours a day watching TV.

Lets say you work long hours but on top of that, you might have children to care for, dogs to walk, housework, cooking, washing, ironing and admin to take care of. Finding time to run can be really tough.

Make running a priority using creative runner friendly hacks

The busier we get, the more creative we have to be about how we spend our time.

It’s easy to waste many hours on the internet, watching TV, on your mobile phone or just frittering time away. You have to get tough with yourself and become incredibly efficient – don’t get distracted by things are less important.

In our frantic, busy lives, if you really want to find time to run, you have to find a way to make it work and get organized.

According to Tony Phillips, aka ‘A Mile A Day’ from the UK, the main thing that stops us finding time to exercise is not giving it a high enough priority in our lives.

‘When we have enough time, we usually manage to fit exercise in’ he explains ‘but when we get busy, exercise is the thing that gets pushed aside, because it’s not deemed as important. But running is one of the best ways to help us deal with stress and overwhelm. Yet the time when we need it most, is the time we tend to short-change ourselves’.

We all know intrinsically that exercise is one of the most important things we can do for our health and we need to make it a top priority, but it’s easier said than done.

‘People who make exercise high in their list of priorities are generally the ones who manage to fit it in’ explains Tony, ‘They understand the connection between physical fitness, health and mental wellbeing’.

That is certainly true for me.

I’ve learned over the years that running is a vital part of my life. It’s like medication, and without it I feel physically sick, grumpy and can’t function well.

That doesn’t mean I’m always joyful about going for a run, it just means that I need it in my life and on the days I run I ALWAYS feel better.

So I’ve learned to prioritize. It might mean I go to bed early, or it might mean I miss out on a social event or a TV show, so I can get up early the next day to run.

Rather than going out for dinner too often with my husband, we choose to have a ‘date run’ instead. We get to spend time together and catch up, but we’re doing it at the same time as running, rather than over a bottle of Rioja. Same goes for catching up with girlfriends for a coffee. Instead, we meet for a run or at the very least a dog walk.

It’s not an obsession; it’s just a choice. And in our busy lives, we can’t have it all. We have to make choices.

Schedule your run into your day for a guaranteed win

According to Tony, there are two other behaviors that set successful runners apart from the ‘excuse makers’.  ‘The other thing they do is schedule it into the day’ says Tony ‘they know it’s high priority, and they don’t immediately move it when something else comes up.

They also recognize that a short run is better than none at all.  Even just one mile a day is easier to fit into gaps in your schedule, and keeps you in the routine of regular exercise’.

Little and often is the key.

It’s better to be consistent, but do regular short runs, rather than overwhelm yourself with big mileage goals.

On that note, I find standard training plans for busy people often don’t work. You need to devise your own flexible plan to fit in around your own lifestyle or work with a coach who understands you and can tailor your training to your life conflicts. This is where Runners Connect individualized training comes in!

Learn HOW to train, what you need to do to meet your goals and work with your schedule to make it happen. A strict training plan (which isn’t personalized to you) can add more stress and the sense of failure when you don’t manage to follow it.

Make it a challenge to find creative ways to get your run in

Developing a ‘growth’ mindset is a vital tool to helping you become more efficient at prioritizing your running.

The ‘growth’ mindset is a concept developed by Carol Dwerk, a Professor of Psychology at Standford University.

Now:

It’s much more than having a ‘positive attitude’.

It teaches us that we can change the way we think; finding solutions to problems rather than seeing barriers. Becoming more resilient and resourceful.

Someone in the fixed mindset (which is bad) might say ‘I have a long commute to work I don’t have time to train’.

Whereas someone in the growth mindset would think ‘I have a long commute, could I spend some of that running, change my stop on the train or run part of the way home? How can I make that happen? What do I need to do to make it work?’

It’s about looking for creative solutions and finding ways around barriers.

Don’t ‘go hard’ all the time

There is no scientific evidence for this (you heard it here first), but it’s something I’ve noticed over the last 20 years of my coaching work.

Running hard every single time you go out could be making it difficult for you to stay on track with your training.

Runners Connect often posts about the importance of easy running, how 80% of your runs should be easy, even if you are only running a few times per week.

”If your brain always associates running with pain, eventually it’ll persuade you to stop.”

If on the other hand, your brain associates running with pleasure and enjoyment (perhaps a slower pace and gradual increase of miles) then it’s far more likely you’ll continue and WANT to go running, rather than dread it.  Try it and see what happens.

5 Ways To Fit Your Training Into A Busy Schedule

‘Get your training done as early in the day as you can’ advises Tony. ‘Go to bed early, get up early and get it done. It sets you up for the day and makes your more productive. There will ALWAYS be something else to do, so get your run done first’.

‘Make it a habit’ continues Tony ‘Habits are easy to form when you do them every day. Even if you don’t run every day, try to make it the same TIME each day you run. It helps to have a trigger. For example, you run immediately after getting up, or always at lunchtime at work. The idea is that you embed it as something you do automatically’.

Don’t underestimate the power of a training partner. Training with someone else at least once a week is a great way to make sure you get out there and run. Book in with a friend or group session. The commitment of meeting someone else will mean you’ll be less likely to let them down and you’re more likely to train. If you do not have anyone else in your area to run with, get many of the same benefits by joining a running community like Coach Jamie Dodge talked about in the podcast Do I Need a Running Coach?

‘Make sure your training schedule works for everyone else in the household’ advises Tony. ‘If you’re finding it tough to get out, and the people around you are complaining or encouraging you stay at home, it makes it doubly difficult’. Perhaps get them to join you? Or at least make sure they know your plans and how important it is to you. Don’t allow anyone else to derail you or your enthusiasm.

And finally, leave some gaps in your schedule. Life has a habit of disrupting plans and things always take longer than you think. ‘All time management systems work best when you build some spaces in for contingency’ says Tony. ‘It reduces stress and gives you another window to run when things go off schedule’

And if you’re still struggling, here’s a final piece of advice from Life Coach and time management guru Tony Philips:

“You have 168 hours each and every week. If you work a 40-hour week and sleep 8 hours every night, that leaves 72 hours or just over 10 hours per day.

Of the remaining time how much of it do you spend doing things that benefit you less than training, such as watching television, wasting time on your computer, playing video games or on your mobile phone?

I used to run in pursuit of race results. Not for fitness. And certainly not for fun

First, I should clarify: I wasn't a pro. I wasn't even that fast. I just acted like I was, prioritizing my training over everything. The local trail racing scene in my hometown of Minneapolis was low-hanging fruit a decade ago, and I trained to win or podium at those races with joyless devotion.

I used to turn down invitations to run with a friend or a group if it meant I'd have to adjust a training plan written beforehand. When I did run with others, I'd frequently add mileage before or after. 

Once, after a short run at a friend's bachelor party, I dipped out the back to run pre-prescribed hill sprints, sneaking off to do them because explaining what I was doing would be awkward and skipping it would be unthinkable. (It turns out disappearing to run farther without warning was, in my friends' eyes, also a little weird.) 

I used to obsess over distance and vert. I don't just mean I wanted to hit daily and weekly goals - I mean I'd run around the trailhead parking lot to make sure I hit 20 miles on the dot. I mean I learned exactly how far over ".0" I needed to run to avoid the dreaded ".99" when I uploaded it. (On my Suunto, it was 0.02; my Apple Watch, 0.08; my Soleus, 0.23.) Once, when I uploaded a bike ride and it reported 4,999 feet of vert, I nearly threw my phone through the window.

At times, I could be a bit of a nightmare to run with. Once, a friend visiting from out of town wanted to run 5 miles. But I wanted to run 10, so I told him we were running 5, then took him on a 10-mile loop with no bailout points. (He started walking in protest near the end. I think we're still friends - he let me speak at his wedding a couple years later.) 

A different time, that same friend and I went camping on Minnesota's north shore with the intention of running up Eagle Mountain - the highest point in the state - the next day. But rain came through, our tent leaked, and we were soaked, shivering, and in no condition to run. I made him do it with me anyway. When we got to the top, it was completely socked in, the famous viewpoint covered by a white sheet of clouds. (Maybe that was a step too far - he didn't come to my wedding.) 

For several years, every step I ran, whether a workout or a recovery run, was in the pursuit of improvement. I may well have been on the road to disownment by my family and friends. But somewhere along the line, I snapped out of it. 

How?

Ironically, the single biggest thing that changed my outlook was moving to a mid-sized town backed by spectacular mountains that were rife with trails - perfect for extremely serious training, on paper. But it had the opposite effect. 

I moved there to work for a running shoe brand. You'd think living and breathing running all day, every day, would fuel my passion for it. You'd be wrong, though. The challenges got bigger - and my perspective widened with them. 

When I arrived in Santa Barbara, I pictured myself becoming a super-fit mountain athlete on the challenging trails that were, almost literally, out my back door. But I quickly found that, man, these trails are really challenging. I've written before about how difficult running in the Santa Ynez mountains can be. 

That dramatic terrain lent itself to epic days out with incredible views. The system of front- and backcountry trails made for some mouthwatering linkups. But it was all so steep. And slow-moving. And hot and sunny. (I'm a ginger from the Upper Midwest.) The conditions made recovery tougher, so it became overwhelming to try and hit mileage goals out there. It was normal to be out for four or five hours, tag a couple peaks, and have less than 20 miles to show for it. 

Rough going, if you're the sort of person who runs back and forth in front of your house to make sure you hit exact mileage. 

So I had a choice: I could use even more of my free time and energy to ensure I stuck to my old training ways. Or, I could loosen my grip. (Especially since I was nowhere near being a pro athlete.) In a rare moment of clarity, I realized - if I'm not having fun, what's the point? 

So I adapted. One weekend, I planned a run based not on mileage, but on tagging a summit.  The next weekend, I planned a two-summit run, then one with two plus a saddle for the most aesthetically-pleasing Strava map. The mileage wasn't always high, but these were long days out. I even initiated a three-man excursion to connect the front-country's three most prominent peaks in one go - and didn't get mad when we got off-course, bushwhacked through poison oak and came perilously close to running out of water. For nearly five hours of trouble? 15 well-earned miles. 

I embraced the adventure - the time on my feet, the vast emptiness of Los Padres National Forest, the definition of "epic" as something other than long and fast, and the very real sense of risk in the backcountry. I didn't quite learn to stop and smell the roses, but I learned to enjoy running with friends, especially when one of them had a wild idea about running slowly via headlamp at night, or linking point A to point B via the ridgeline, mileage be damned. 

If I'm not having fun, what's the point?

Some other stuff happened, too: That running shoe gig? Well, it was still a 9-to-5 desk job, which can put a damper on training. And it turned out when my job revolved around running, I wanted to use my free time to stay a little more well-rounded. 

I also got a little older. I got injured a little more than I used to. Hard efforts started to come in at a pace I'd once considered a recovery run. In the interest of running as long as possible, I dialed back my mileage. This happens to everyone, so it was nice that it coincided with a new outlook and a new playground, rather than precipitating an identity crisis.

In my hard-charging days, I loved seeing my times improve, and I loved winning on the rare occasion it happened. But I realized it's dangerous to depend on those things for happiness, or to be unwilling to redefine what "winning" and "improving" mean to you, because an injury or plain-old time means that eventually your raw speed will plateau, perhaps even regress. You can adjust your goals - some people stay motivated by age-group competition even when their PRs are behind them - or you can learn to enjoy running every day, rather than seeing running as a means to a worthy end. 

I don't fret over pace. I'm just happy to be out there. 

Our journeys for improvement never stop, but we can find things to improve other than how fast we've run a given distance. In my case, I improved my navigation skills, hydration and nutrition, and frequency of sunscreen reapplication. I also improved my mood. Maybe not as sexy as a 50-mile PR, but it's something to hang my hat on. 

I've traded a white-whale fixation on future results for day-to-day enjoyment. I think they're both noble in their own right, and I don't regret my old approach, but I know it wouldn't work for me now. These days, I try and enjoy the act of running, rather than exclusively enjoying "having run," as Brendan Leonard coined it.  

When I run now, I'll stop and put my hands on my hips at a cool overlook, like in all those marketing photos you see. I won't roll my eyes if someone wants to take a group photo. (Well, I will, but I won't verbally protest, too.) I'll pet all the very good dogs I encounter. I'll run with people when I'm invited to. I'll get coffee afterward, even if it means we cut a couple miles off for time constraints. I don't fret over pace. I'm just happy to be out there. 

I still sometimes run back and forth in front of my house to hit an even mileage, though. That's one habit you'll have to pry from my sticky, GU-covered fingers. 

Taiwan’s Wan Jin Shi Marathon concludes in wet conditions

World Athletics gives marathon gold-label designation for excellent course planning and execution

TAIPEI (Taiwan News) — More than 11,000 runners competed in the 2023 New Taipei City Wan Jin Shi (WJS) Marathon on Sunday (March 19), drawing 300 competitors from 33 countries.

The road race is Taiwan's first World Athletics certified “Gold Label” event, indicating that the running surface and route meet top-quality international conditions and the event is supervised by properly trained medical staff, per UDN.

The WJS Marathon was held in Wanli’s Emerald Bay with a series of warm-up activities before the 6:00 a.m. start. New Taipei City Mayor Hou You-yi (侯友宜) had the honor of firing the starter’s pistol and both domestic and foreign competitors took off on the 42-kilometer marathon race. Afterwards, a shorter 10km race also commenced

Later at a press conference, Hou said he was proud that the WJS Marathon became the first event in Taiwan to be certified with the “Gold Label” by World Athletics.

Previously, the group went under the name International Amateur Athletic Federation (IAAF) and is recognized as the main governing body for athletic competitions such as track and field, road running, cross-country racing, and marathons.

Hou added that approximately 11,000 runners participated in today's marathon. Among them, 300 runners came from 33 countries, such as Bahrain, Spain, Ethiopia, and Kenya. He was also proud that many marathoners wore clothing made from coffee grounds and PET bottles, which promoted his future vision for sustainability.

Race organizers are planning to apply for a special green certificate next year to make the road race more sustainable. This year, LED screens at the start and finish of the race replaced PVC signage, and even race result certification was provided electronically instead of being printed.

In the end, it was Kenyan athlete, Barnabas Kiptum, who won the race in 2:11:57 with the top Taiwan male finisher being Chiang Chieh-wen (蔣介文) who crossed the finish line in 2:23:06, per UDN.

As for the women's competition, it was won by Ethiopian Bekelech Gudeta Borecha in 2:29:25. The top Taiwan female finisher was Lisa Reis (雷理莎) in 2:46:24.

Can’t Stand Black Coffee? Adding Milk May Decrease Inflammation.

A new study looks into the benefits of adding dairy to your morning cup of coffee

If your coffee ideal is one that includes a healthy dollop of milk, a recent study conducted by the University of Copenhagen may be of interest.

A team of researchers determined that the combination of milk and coffee – proteins and antioxidants – increases anti-inflammatory properties. Here’s a quick breakdown of the science:.

Polyphenols are compounds found in coffee (and other nutrient-dense foods) that lower blood pressure, reduce inflammation, and boost brain function. In the Copenhagen study, researchers examined the reaction between polyphenols in coffee beans and milk proteins.

They found that the two molecules bound together and became a powerhouse of inflammation defense. Therefore, the researchers concluded that drinking coffee with milk  has more anti-inflammatory benefits than sipping coffee alone. It’s important to note that the study concerns only milk and not creamer. No research has been conducted on the latter. 

Not a fan of dairy? There are other ways to increase the immune-boosting qualities of your morning cup.

Cinnamon

Try sprinkling 1/2 teaspoon cinnamon into your cup in the morning. This spice is packed with antioxidants, may help lower blood sugar levels, and even lower cancer risk. Make sure you’re using true cinnamon and not cinnamon sugar.

Nutmeg

A dash of nutmeg may help digestion, improve cognitive function, and, in some cases, relieve pain. Some studies suggest nutmeg may also improve sex drive.

Collagen Peptides

Collagen, whether it’s flavored or unflavored, mixes easily  into coffee and provides protein, vitamin C, zinc, biotin, and more. Collagen may improve skin and hair, relieve joint pain and boost muscle mass.

Running your first race? Tips to make the most of the experience

Running a race can be an intimidating experience. There are the logistics: where it starts; where it ends, the timing, the course, etc. There are plenty of people including runners, volunteers and spectators to contend with. There are rules to consider, both official and unwritten. Not to mention that you have to do something that is physically and mentally really hard.

Especially for beginners, running a race can make one feel anxious, nervous and possibly even afraid. Pre-race nerves are experienced by almost every runner so know you are not alone. There is also tremendous value in acknowledging those nerves and reframing them as excitement and anticipation for what you are about to do.

Here we present some of the most common concerns runners–both new and experienced–report from their race experiences and offer a number of solutions and strategies to overcome them in order to make the most of your running and racing:

Before the race…

Getting a good night’s sleep the night before a race is useful but not essential. Rather, aim to get as much quality sleep as you can the entire week before your race.

Set an alarm and get up early so you don’t feel rushed on race morning.

Have your running stuff–gear, apparel, shoes, accessories–all laid out and ready to go. This includes pinning your bib to your shirt, singlet or jacket.

Follow a pre-run/race routine that you’ve used before and that works for you. Eat the same foods for breakfast. Wear gear you’ve tested before. Do the same stretches or warm-up. The best advice you can possibly take: Nothing new on race day!

Know exactly where you’re going and how you’ll get there as well as where you’ll park. Also, have an exit strategy in mind.

Once you arrive…

Aim to arrive early so you don’t feel rushed. This will also allow you to get a sense of the start (and finish) area before it gets busy. Become familiar with key locations such as the start and finish line, the registration/bib pick-up, bag check, the washrooms (usually porta-potties), first aid and medical services, etc.

Know the schedule and create a timeline. When does the race start and how long will it take you to line up/get into your corral?  Working backward, give yourself enough time to use the washroom (there are always lines), check your bag, warm-up properly and anything else you know you need to do.

If you’re not a fan of large crowds or feeling overwhelmed, remove yourself from the scene until you absolutely have too. Remain at your car, find a quiet coffee shop nearby or warm-up/stretch on a side street.

Consider using earphones before the race to listen to music, the radio, a podcast, whatever you prefer. This will help distract you from the commotion of the crowds.

Once you join the rest of the runners, try to focus on yourself, on how you’re feeling and use a variety of calming and meditative exercises to think about your upcoming run.

Line up according to ability. The faster you are, the closer you should be to the start line. In larger races with hundreds of participants, events often use corrals to separate runners based on their expected finish times. If you don’t know where you should be, look for pace bunnies or ask a fellow runner for guidance. For the safety of others, be sure to line up appropriately as not to obstruct faster runners.

Running your best race…

Hopefully you have some idea of how you plan to run your race. How long it will take; what pace you’ll run at; if/how often you’ll hydrate and/or consume fuel. Having a race plan is always a good idea and better still, have a backup plan in the event that weather/conditions are not ideal.

Most races have aid stations with water, electrolyte/energy drinks and possibly even fuel (bars or gels) along the course. Depending on the length of the race or whether you carry your own, plan to use these to stay hydrated and fuelled.

As mentioned, have a plan regarding how fast you plan to run. Know your desired pace and do your best to stick to it. Avoid going out too fast at the start–THE most common mistake made by ALL runners in a race–and if anything, aim to start slower than you need to and plan to pick up the pace as the race goes on.

At/after the finish–Congratulations!

Once you cross the line, it’s important you keep moving forward to avoid obstructing those behind you.

Take a few minutes to collect yourself, catch your breath and try to take a moment to truly appreciate the moment.

You’ll likely be handed a finishers medal and ushered toward some refreshments. Try to drink and eat something to kick-start the recovery process.

If you’re not feeling well, seek out a race official or volunteer who can help you get some medical attention. Some races also offer post-race massage.

Once you’re starting to feel yourself again, proceed to pick up your bag, meet your friends and family and enjoy the entertainment or post-race festivities.

How Courtney Dauwalter Keeps Running Simple

In a world where fitness tracking devices and high-tech training plans dominate the running scene, ultrarunner Courtney Dauwalter has found success by keeping things simple. 

Dauwalter's love for running started at a young age, with the Presidential Fitness Test in elementary school. 

"I started running in elementary school when we had to run the mile for gym class," she said. "I remember loving it. I really liked how it felt to run, and I really liked how I could push myself as hard as I wanted."

In 1997, Dauwalter's passion for running evolved when she joined the cross-country team at her Minnesota high school. "When I joined the cross-country team, a whole social element got added to running that made me fall in love with it even more," she said. 

But as many runners know, it's easy to lose sight of the joy of running amidst the pressure to achieve personal records and track every metric imaginable. Unlike many in the endurance space, Dauwalter does not use Strava, but she does still think it's a great tool for others. 

Dauwalter, now the top women's ultrarunner in the world, has found success by sticking to her roots and embracing a simple approach to training. She has not worked with a running coach since she her high school cross-country days. Her strategy includes a flexible training plan that allows for rest days, spontaneous runs, and a mindset that focuses on the joy of the movement. "I think it's important to stay in touch with why you love running," Dauwalter said.Dauwalter's evergreen approach is atypical. But should it be?

Her process has paid off, with impressive performances in ultra-marathons. But Dauwalter's success is not just measured in podiums and race times. For her, running is a way to connect with nature and others who share her love for the sport.

As we continue to navigate the complexities of modern fitness culture, perhaps we can learn something from Dauwalter's approach. By embracing the childlike joy of running and simplifying our approach to training, we may find that the movement becomes more meaningful and enjoyable.

Keeping Things Loose (After Coffee)

Unlike many of her peers, Dauwalter shuns the rigidity of a training regimen and doesn't obsess over the particulars. 

"Every morning after coffee, I'll decide what my run is for the day based on how my body and brain are feeling," she said. "Sometimes that's a long run on some of my favorite trails, or summiting a local peak, or it might feel like a great day for hill repeats or intervals, and some days I won't really know what I'm doing until I leave the house and let my feet choose the route."

Her daily runs typically last between two and four hours, and, while she may know when a race is coming up, she decides what her training will look like based on how she feels physically and mentally.

"There are so many ways to train, enjoy, and go after running goals. Having a training plan, using devices and analyzing data, or not doing any of those things, are all great options," she explained. "I think it depends on the person and how they find joy. But I also think there is no downside to occasionally leaving the watch at home and heading out the door for a run where you just listen to your body and not worry about metrics."

Her general approach involves listening to her body and not following a predetermined plan, allowing her to focus on the experience rather than the results. For instance, if she's training for a race with a lot of climbing, she'll incorporate more mountain runs into her routine.Over the years, Dauwalter has focused on being more adaptive to her body. She stays in tune with her emotions and doesn't take things too seriously. She approaches her training with a sense of playfulness, which keeps her motivated and engaged.

Dauwalter's cheerfully unconcerned approach to training is the exact opposite of what you might expect from a world-class athlete. Rather than obsessing over sleep metrics and biomarkers, she keeps her routine flexible and listens to her body. She doesn't overthink her diet, instead opting to eat what looks good, sounds good, or is most convenient. Some of her favorites include nachos, pancakes, gummy bears, Snickers, root beer, etc.

"I almost always just go running without a structured plan. I am usually wearing a watch that can tell me data, but I am not looking at this during my run," said Dauwalter. "I find the most joy when I leave my house and let my feet be the tour guides."Without a predetermined plan, she's learned to tune in to her body and react accordingly. Her approach permits her to pay close attention to what her body tells her and avoid disregarding symptoms or signs that she should change course.

The basics of enjoying the processes are essential for Dauwalter. She does better when she's not holding too tightly to any piece of running. The flexibility of her training keeps things fresh and fun

Take a Break from the Gadgets

"Sometimes our gadgets can get in the way of our enjoyment of the run," said Dauwalter. "The gadgets are cool, but so is the simplicity of running." 

Her primary approach helps in races when things inevitably get challenging. She speaks about turning to her mental "filing cabinet" and "telling herself jokes" to overcome the obstacles of the mind and body she's trained in.

Moreover, her decluttered training style extends to the simplicity of using breathing and mindfulness exercises to focus on the calm of the trails. Keeping it simple helps push through demanding times. Focusing on her breathing or looking at the trail where she's headed can bring peace in trying moments.

Dauwalter's intuitive running style may not be for everyone, but the approach can provide a refreshing change of pace. Dauwalter's lower-intensity mindset offers a powerful reminder that running can be as simple as putting on our shoes and heading out the door. 

"It really can be just you out in nature with the sound of your breathing and footsteps, rolling with the terrain at whatever pace feels good that day," she said. "I try to run like this as much as possible."

I Cold Plunged Every Day For a Month—Here’s What I Learned

One yoga teacher immersed herself in freezing water for 31 days. Here's her advice for how you can do it, too.

For the month of January, Finocchiaro subjected herself to a daily cold plunge in the ocean and chronicled her efforts on TikTok. She had started practicing regular cold water immersions at the beginning of the pandemic, inspired by the Wim Hof method, as a way to help manage her seasonal depression. She saw her mental energy increase with each plunge.

This winter, as a byproduct of her anxiety and the stress of being a small business owner, she saw her mood drop even more. “As soon as you turn your passion into your career, it’s not as easy to relax during a yoga class,” she says. “So, I’ve had to turn to other coping mechanisms for my anxiety and depression.”

In an attempt to better her mental health, Finocchiaro decided to embark on a monthlong challenge of doing a cold plunge every day. She headed to the ocean most early mornings for her immersion although sometimes squeezed her plunges in during the afternoon due to her work schedule. Once on the dock or sand, she would ditch her warm puffer jacket, strip down to a bathing suit, and wade into frigid waters.

For the yoga teacher and studio owner, it’s a part of her day when she’s focused on doing something for herself.

Her elevated mood kept her coming back to the water—even on the coldest days. “Once you’re done with a plunge, you have all this energy,” she says. “For me, it clears my mind and gives me the energy to get through the rest of the day.” Throughout the month of January, she found herself able to forego that afternoon cup of coffee, revitalized instead by her quick dip.

Chris Minson, a professor of human physiology at the University of Oregon, conducts research on thermoregulation—the impact that extreme heat and cold have on the body. While most of his studies focus on the benefits of heat, he says there’s some evidence that a euphoric feeling may follow an acute cold immersion. However, he says more research needs to be conducted on the topic in order to find out more about how long these feelings can last and the mechanisms behind them.

The impact of the freeze may go beyond that feeling of joy. In a new study that has yet to be released to the public, he and his team of researchers found that when looking at a positive-negative affect (i.e. how good you feel about things versus how bad you feel about things), people felt less negative following a brief cold water immersion, he says.

Not ready to subject yourself to a cold plunge? You may be able to reap similar benefits from extreme heat immersion, such as a sauna or hot tub. Evidence suggests that even one session of heat therapy a week reduces rates of depression, Minson says. Ultimately, it’s about find the right kind of temperature treatment for your body.

With her her month-long challenge behind her, Finocchiaro says she’ll still continue to regularly plunge, even if it isn’t every day. “I’m not trying to prove something,” she says. “For me, it’s about connecting to nature and getting outside even when it’s 30 degrees and snowing or raining. It’s about embracing the winter.”

It’s also about introducing others to the joy of cold immersion. During her monthlong commitment, she started leading community plunges with her students after her Saturday yoga class, a practice she plans to continue throughout the winter.

Cold plunging isn’t nearly as simple as a summer dip. Following are a few things to keep in mind if you’re thinking about heading out for an icy immersion.

Your front dive may be gorgeous, but you’ll want to forgo it when entering cold water. Minson says if you immediately immerse your head in freezing water, you’ll experience an instinctive “gasping response,” which causes you to try to breathe in a lot of air. When this occurs in deep water, the possibility of drowning increases. Instead, slowly wade into the water.

While you may be excited (or nervous!) for your cold immersion, Finocchiaro says it’s essential to remain calm in order to avoid hyperventilating. For her, that means moving into the water with presence and ease. “My first few times, I ran in and was so excited, but then I started hyperventilating and couldn’t get myself to calm down,” she says. She alleviated that by walking in slowly and mindfully, drawing on the very same breathwork that she teaches. A meditation practice can also be beneficial in grounding you in the present moment.

Finocchiaro recommends getting used to the concept of a freezing plunge by testing out a cold shower. Even just tacking on a few initial seconds of cold to the beginning or end of your daily rinse can help you acclimate to the frigid temperatures of a cold plunge. If you don’t have access to a body of water, a regular cold shower can also replace a plunge.

Minson encourages his students to try the cold shower challenge by foregoing the typical hot shower for an icy one. While many of the students stop taking the cold showers after the challenge, a few report that they continue for the sense of elation after the ritual.

Your cold plunge doesn’t have to be (and shouldn’t) be lengthy. Finocchiaro says she’ll typically stay in the water for no more than a minute or 90 seconds. It won’t take long for you to feel the affects.

How to Make Friends in Your Running Group, According to Experts

Social connections are essential for your health. Follow these tips to form more meaningful bonds.

Putting yourself out there and meeting people doesn’t get any easier the older you get (in fact, it can be harder the further you get into adulthood), but continuing to make new friends and maintain personal relationships is crucial to your overall health and well-being. And luckily, your local running group is an excellent resource for growing your social circle. 

We asked experts—a sports psychologist and running group leaders—to weigh in on breaking the ice, making connections, and going from “running friends” to “real friends.” Whether you’ve yet to make your running group debut or have been attending a meet-up regularly and still feel like an outsider, read on for practical advice on how to make friends as an adult and learn why it’s so beneficial to do so.

The Benefits of Making Friend as an Adult

Research shows that starting around age 25, most peoples’ friendships begin to thin out as they move away from student life and toward adulthood and all of its responsibilities. There’s no longer a revolving door of young people who are eager to connect with their peers, folks move away for jobs and new opportunities, and those hours of previously unstructured time between classes, parties, and casual get-togethers get gobbled up by work, intimate relationships, and family obligations. 

Simply put, we’re all busy, and plans with friends are often the first to get canceled when schedules are tight. But, studies show we may not have our priorities straight. 

According to a recent research summary published in Annual Review of Public Health, evidence shows an association between lack of social connections and poorer health. “This evidence spans a range of physical and mental health outcomes, has been replicated across different populations and contexts, is independent of a range of potentially confounding factors, and demonstrates that the magnitude of effect rivals other risk factors for health and mortality,” the study reads. In other words, loneliness and isolation can make us sick and shorten our lives. 

“The really fundamental feature of what keeps people happy and healthy and creates longevity is relationships,” says Jonathan Fader, Ph.D., a clinical and performance psychologist. But the reality is that some relationships last and others don’t, he says, which is why it’s a good idea to seek out new friendships while continuing to nurture existing ones. “If you think about your relationships as farmland, it just makes sense to keep planting,” he says. 

Fader notes that most adults make friends through work and school because, in both environments, you engage in repeated activities with the same people. “So when you think about applying that to something like a running group, it really makes sense that you could make long-term friends that would not only have an impact on the activity of running but on the overall general wellbeing of your life,” he says. 

The Advantages of Having Runners as Friends

While we wouldn’t say runners necessarily make better friends than anyone else, there are some unique, running-specific benefits to adding a few runners to your inner circle. 

Crystal Cun, president of Prospect Park Track Club in Brooklyn, New York, puts accountability at the top of the list. “It’s having other people to motivate you to get out the door,” she says. “It’s knowing that when it is cold and dark in the winter, you have people waiting in the park for you to go running.” Even if you may be willing to let your training slide, you’re probably less inclined to disappoint a friend. The result is more consistent, year-round training. 

The support only runners can provide to other runners is also a huge boon, says Roberto Mandje, head of training at New York Road Runners in New York City. Anyone who’s been training for a while knows first-hand that, in between PRs and moments of triumph, there are plenty of crappy workouts, races that suck, and injuries. 

“If you’re training alone, you’re just one of one,” Mandje says. “But if you’re struggling in your training, you hit a rough patch or rough week, the fact that you have some of your running friends in the group that are going to be able to put their proverbial arm around you, or maybe even their literal arm, and say, ‘Hey, come on, we can do this,’ can make you realize that you’re not out there alone.” 

If you want guidance and practical running advice, there’s no better source than a trusted running friend. “There’s the knowledge base and the support of having all these runners around you who can share tips on training and cross-training and injury prevention. And you can talk about shoes and gear with them, and they can give you recommendations,” Cun says. “And it’s unfiltered, unbiased opinions, unlike anything you can find on the internet. And that is super, super valuable.” 

Tips for Making Friends Through Your Running Group

Anyone who’s ever run with a group knows it’s easy (and perfectly acceptable) to just show up, put in the miles, and then head home. So, how do you transition from fellow runner to friendly acquaintance to friend? Our experts count the ways:

First, find the right group

Some running groups are more conducive to making friends than others. “I think it’s usually evident on a club’s website or social media feed,” Cun says. 

She recommends paying attention to the tone—is it friendly, relaxed, and welcoming? Do they program social events outside of running? Do they make it easy for new members to join? If a group is more competitive, you’ll probably be able to tell. And if not, it’s worth an email to the group leader to get clarity on the group’s goal and a sense of the social interactions between members. 

Cun notes that an active social media presence can also be a good sign, as members can easily use tools like Facebook groups and Discord to connect offline and between in-person meet-ups. 

Share your goals

As a new member, sharing your running goals with others can be intimidating, as it demands a certain amount of vulnerability. But if there’s an opportunity to open up—perhaps during those circle introductions—Mandje encourages new runners to put it all out there. 

“People are going to gravitate toward that because they want to be supportive,” Mandje says. “Obviously, if you don’t want to, you don’t have to. But the more you keep to yourself, the harder it’s going to be to have people invest in you and even open up to you because maybe they don’t want to intrude.”

Leave your ego at home

Confidence is attractive, but an inflated ego is a turn-off. Bragging about your accomplishments or redirecting every conversation back to your training will get old fast for other members. “Be aware that you’re in a group setting, and it’s not always about you; it’s about the group,” Mandje says. 

Also, don’t race people during group runs. “I’ve seen people come to group workouts and look around and be like, ‘You’re my competition today.’ They won’t come out and say it that overtly, but you start to see workouts that are getting a bit more competitive than they should be,” Mandje says. “That can be one way to alienate people because people come to feel supported, get a run in, and feel good about themselves.” 

Lead with curiosity

This tip applies to all kinds of social settings, not just group runs, Fader explains. “Be curious. What is something you want to learn about the other person?” he says. For example, are they training for a race? When and where do they do their long runs? How do they like their shoes? Asking these easy, low-stakes questions can help you establish an initial rapport that you can build on over time. 

“After a certain number of miles, you have to stop talking about running because there’s nothing left to talk about,” Cun says. “You have to move beyond that to other topics. Like, what is your family like? What are you doing this weekend? What are your plans for the holidays?” 

Plan around group runs

Once you’ve become friendly with a few fellow runners, try suggesting a postrun activity. Grabbing a coffee or a beer and chatting for an hour is a low-commitment ask, and making the outing a group activity takes off even more of the pressure. You can approach a few people the day of the run. 

Or, if your group has a social media presence, you can post something like, “Anyone interested in grabbing a drink on Saturday?” a few days in advance. 

If it doesn’t work out, try not to take it personally. “The reason this is hard is because people fear rejection,” Fader says. “So what if someone says no? You’re not made of sand or salt. You’re not going to melt. The bigger issue is not how you do it. It’s realizing it’s okay if someone says no.” 

Volunteer at events

“If your running club has volunteer opportunities, I think that is a great way to meet people,” Cun says. Whether you’re handing out bibs, serving as a race marshal, or setting up start and finish lines, there’s bound to be some standing-around time during which you can chat with fellow volunteers. “It’s another way to get to know people, and it doesn’t necessarily have to be the people who are running the exact same pace as you,” Cun adds. 

Pace yourself

For a more introverted runner, just showing up to a running group may be a big step outside of their comfort zone—and that’s okay. Not everyone is comfortable opening up to people immediately, and even if it takes a few runs to have a conversation with someone, that’s a win. “I think being authentic to who you are is part of that runner journey, and you shouldn’t pretend to be something you’re not,” Mandje says. 

Keep showing up

“To get to the running friend level, you need to run together consistently,” Cun says. Rather than treating group runs like one-off events or drop-in workouts, think about how they factor into your overall training plan and commit to attending the same ones every week. As you get to know your fellow runners week after week, they’ll also see that you’re dependable, which is an important quality in any friend. 

Yoga for cold days: the best moves to warm up and reduce tension

With many weeks of cold, wintry weather ahead, it’s time to turn to yoga to generate some internal fire and warm up stiff joints and tense muscles. 

here comes a time in winter, after weeks of sub-zero temperatures or at the very least a constant chill, when I feel like my actual core is frozen and my shoulders have taken up permanent residence around my ears. I know I’m not the only one. 

But before you crank up the thermostat another degree or two (ooh, look at you with money to burn!) there is a much better (and cheaper) way to generate some warmth. Time to roll out the yoga mat and get acquainted with tapas (no… not those tapas). 

“The practice of building heat in yoga is called ‘tapas’,” explains Laura Pearce, senior yoga and breathwork teacher and the founder of Yoga Collective London. “In yogic philosophy, tapas not only denotes physical heat, but also the burning off of negative energies, helping us persist when things get tough – this is useful during the winter months when everything seems a bit tougher and the body is sluggish and tired.” 

This heat physically warms our bodies but it also helps motivate and energise us. To harness it, Pearce recommends a dynamic yoga practice to get the blood pumping and help mobilise stiff ‘hunched’ shoulders.  

SUN SALUTATIONS HELP GENERATE HEAT    

“The ultimate heat building-sequence in yoga is the classic sun salutation. The name ‘sun salutation’ comes from the idea that these movements heat up and awaken our internal ‘sun’, warming and preparing the body for other poses. It’s a particularly dynamic part of most western yoga practices and the simple repetitive nature makes it an easy sequence to learn,” she says. 

Pearce recommends adapting your sequence by holding a strong downward dog a little longer to wake up the shoulders, adding more asanas on each round, or accompanying it with ujjayi pranayama (also known as victorious or ocean breath) to really heat things up. 

How to do sun salutation A (surya namaskara A)  

You can modify sun salutations any way you wish but this classic sequence, recommended by Jaime Hepburn, is a must-try on a frosty morning. 

Inhale or exhale with each move, starting with an inhale as you raise your arms up. 

Start by standing tall in tadasana (mountain pose) 

Raise your arms up and gaze up 

Fold forward 

Lift halfway, hands to shins, look forward 

Plant the hands and step back through chatarunga (low plank – or modify through knees-chest-chin) 

Upward-facing dog (modify through low cobra) 

Downward-facing dog – take three to five full breaths here 

Look forward to prepare for the next steps 

Step to the top of the mat 

Lift halfway, hands to shins, look forward 

Forward fold again 

Lift the arms as you rise up, gaze up 

Finish in tadasana (mountain pose) 

Repeat five times.

BACKBENDS CAN PROVIDE AN ENERGY BOOST 

Another warming move that also opens the shoulders is a backbend. “Any backbend will do – back extensions nearly always cause the heart rate to soar as they put a little tension on the diaphragm, heart and aorta,” says Pearce. 

“Try locust (salabhasana) or bow pose (dhanurasana), holding for five breaths then repeating. More advanced yogis can go for a full-wheel pose (urdhva dhanurasana). Stop to notice that high energy rush after a big backbend. I think of them as natural coffee shots and a great way to wake us, energise us and warm us in the winter.” 

Jaime Hepburn, founder of The Yoga Library, is also a fan of incorporating ujjayi pranayama (ocean breath) into her practice during colder weather. 

“The winter months tend to bring a bit of tightness to our bodies. A dynamic practice that utilises ujjayi pranayama is incredibly efficient at warming the body to help reduce any stiffness or tension in the muscles and joints. Simply breathing this way when performing any asana will help stoke our internal fire,” she explains. 

How to do victorious or ocean breath (ujjayi pranayama) 

“This breath involves a slight constriction of the throat as you breathe in and out of the nose,” says Hepburn. “Don’t be deterred if you find this quite challenging. It certainly takes a bit of practice to get it.” 

Try it first with your mouth open. Take a regular inhale. 

Exhale and imagine you’re trying to fog up glass. A soft sound should accompany the breath. 

Now try the same thing breathing inward, remembering to constrict the throat slightly to direct the breath inwards at a steady pace. The same sound should be heard. 

Repeat the exhale but with your mouth closed. Again, there is a soft hissing sound, a bit like the ocean. 

Inhale again, with that slight constriction, but with your mouth closed.  

PRACTISE LION’S BREATH (SIMHASANA)  

Another breathwork exercise to get things warmed up is lion’s breath. Mara Cimatoribus, yoga instructor on the fitness app WeGLOW, likes to start with some neck massages while in a kneeling position before moving on to lion’s breath.

“With your right hand, massage the left side of your neck – from your back to your chest. Repeat this a few times before moving to the other side. Start with connecting with your natural breathing first, then do a round of 10 lion breaths,” says Cimatoribus. 

“Inhale through the nose and exhale forcefully through the mouth, sticking the tongue out. You should feel the abdomen contracting. Come back to natural breathing, soaking in the heating effects of this breathing technique.” 

Cimatoribus is also a big fan of a sun salutations to generate heat, and she recommends making time for a short cat/cow beforehand to help warm up the spine. 

BE DYNAMIC AND STRONG WITH A WARRIOR SEQUENCE  

Yogi Eloise Skinner believes a sequence involving any warrior variation (virabhadrasana) – warrior I, II, III, plus reverse and humble warrior – is a wonderful way to counteract the effects of cold weather.

"Warrior sequences engage the biggest muscle groups of the body – glutes, quads and back muscles – and help to reduce shoulder and neck tension. Flowing between warrior poses, or even holding poses for a few breaths before transitioning, can be a simple way to sequence a home practice in the colder months,” she advises. 

Kenyan graffiti artist Bankslave creates a mural for the GOAT in downtown Nairobi

The marathon world record holder, Eliud Kipchoge, was on hand with his kids for the unveiling of a mural in the Kenyan capital of Nairobi in his honor.

Kipchoge posted the mural on his social media with his two sons, Griffin and Jordon. The mural was created by renowned Kenyan graffiti artist Bankslave, who is well known in Nairobi as a voice of social change and expressionism.

The mural is located on Nairobi’s Kenyatta Avenue, which is the main road that enters the city’s central park (Nairobi National Park). In the past, Bankslave has also created murals of Barack Obama and Muhammed Ali. This isn’t the first time Bankslave has sketched the Kenyan marathon star—he made a mural of him and Ethiopia’s Haile Gebrselassie inside a coffee shop in 2021.

The 38-year-old marathoner is a two-time Olympic champion with 10 Abbott World Marathon Major victories to his resume. Kipchoge has won four of the six majors and is set to compete at the Boston Marathon for the first time in April 2023 before setting his sight on the 2024 Olympic Marathon in Paris.

The bottom of the mural reads 1:59:40, representing Kipchoge’s mind-boggling sub-two-hour time at the INEOS-1:59 event in 2019, where he became the first man to (unofficially) break the two-hour barrier. The top of the mural has his famous inspirational quote, “No Human is Limited.”

An NFT (non-fungible token) of the Kipchoge mural is up for sale on the blockchain website OpenSea and has been listed for three Ethereum coins (approximately $5,100). 

Australian athlete Erchana Murray-Bartlett runs record-breaking 107 consecutive marathons

On a very warm August morning Erchana Murray-Bartlett began running from Cape York, Australia, to Melbourne (the tip to the toe of Australia, inspiring the name of her fundraiser, “tip to toe 2022”). On Sunday, Dec. 3, 107 days later, she achieved one of her goals–setting the Guinness World Record for running the most marathons in a row by a woman.

After meeting her parents at the finish line to celebrate, she rested and re-fueled so she could start again in the morning, raising money for endangered animals along the way. She’s not stopping until she hits 150.

Murray-Bartlett, 32, has a master’s degree in nutrition and has been an elite runner for a decade. “The sport has provided me with many opportunities to travel, meet new people and push my physical boundaries,” she says, adding that she runs every day regardless of conditions. She credits her partner, Ryan, with helping get her project rolling, taking video footage, and supporting her along the way.

“I have always wanted to cross the country on foot, but the real kicker started when I watched a documentary of Beau Miles running 650km through the Australian Alps when I was stuck in hotel quarantine during the covid pandemic,” Murray-Bartlett explains. We caught up to Murray-Bartlett after Sunday’s record-breaking run.

CR: What inspired you to start this record attempt (and to go for the 150 days)? 

I love Australia’s native animals. I think they’re incredibly unique, with fun personalities and interesting characteristics. We have some globally iconic wildlife, yet Australia is a world leader in biodiversity loss. We have almost 500 native animals currently sitting on the endangered list. This number has risen by 8 per cent since 2016.

Extinction is a choice and we need to educate our policymakers to ensure we are making the right one. So, I’m running to be the voice of our native animals and the wild places they call home. I wanted to counteract a bad world record (Australia being a world leader in biodiversity loss) with a good world record (breaking the GWR for most consecutive marathons by a female).

CR: What does it feel like to run 107 marathons in a row? How is your body doing?

To be honest, I’m exhausted. My hips, feet, legs and back ache. I feel a little bit emotionally exhausted too after reaching the record last Sunday–the challenge is now to just keep going, and I’m excited to see what my body can do.

The hardest part was the first month. My body was still adjusting and I found myself with three injuries, all on my left leg. Now, the daily grind is a familiar feeling and I’m finding I’m actually feeling stronger and stronger as time goes by. Mentally, I’m very motivated and extremely excited to continue the journey to Melbourne. There are some incredible places to see in my immediate future and some great people to meet!

CR: What does a typical day look like? 

I wake up really early to avoid the intense Aussie sun and hit the road after a quick coffee and bowl of oats with banana. I’ll run south for around four hours, passing through national parks, coastal paths, and taking gorgeous backroads, until I hit the 42.2 km mark.

The afternoons are what vary–we set up camp, eat a big meal, and shower in any body of water. Then I spend the afternoons visiting schools, grassroots volunteer programs, or engaging with the media about the cause. I try and spend a little bit of each day recovering, but sometimes this actually gets pushed down the priority list.

What do you eat to keep you going out there? Any favorite fuel?

I eat loads! About 5,000 calories per day, with a big breakfast, coffee, and then snacks throughout the run. This includes fruit, Clif bars, Hydralite, and anything else I can get my hands on. I have lunch, and then often a second lunch (a wrap, a burger, or nachos) and a giant dinner.

Since we’re camping it has to be anything that can be cooked on a gas stove top. And always, without fail, some dark chocolate for dessert. I’ve actually sampled every ice cream down the East Coast of Australia so far!

So far you’ve raised nearly $50, 000 AUD for at-risk wildlife. How can our readers learn more about your fundraiser?

 I’m taking donations via my GoFundMe page. Funds will go a long way towards helping the Wilderness Society continue its amazing work fighting extinction. Let’s work together to keep wild places wild!

Level-up your latte the Rich Roll way

Endurance athlete and podcast host Rich Roll is known for his plant-based diet and healthy living. Whether you’re keeping a focus on nutrition or simply want a warm cup of something post-run, you’ll love Roll’s latte recipes from The Plantpower Way. He suggests taking the time to select a special cup you enjoy holding in your hands, noting, “One of the great pleasures of life is a favourite mug.”

You’ll need a strainer or cheesecloth for these. I find that substituting paste or powdered ginger or turmeric if I didn’t have any root handy works just fine.

Mocha Latte

Roll calls this a “creamy blend of cacao and coffee topped with a velvety layer of nut milk froth.”

Ingredients

4 cups organic fresh-brewed coffee (can use regular or decaf)

1/4 vanilla bean

5 Brazil nuts

2 tsp cacao nibs

1 tsp honey

pinch of cinnamon

Preparation

Brew a pot of your favourite coffee.

Split the vanilla bean lengthwise and scrape out the seeds.

Add all the ingredients to a blender and blend on high for one minute.

Strain the mixture through cheesecloth or a fine strainer, pour into your favourite cup and enjoy. For an iced version, add three cups of ice and blend again.

Ginger Turmeric Latte

This frothy drink is full of anti-inflammatory and stomach-soothing properties. “Ginger works wonders for digestion, while the nutrient-rich hemp seeds blend to give you a nice and creamy protein-packed drink,” writes Roll.

Ingredients

2 cups water

1-inch piece of fresh ginger, peeled (ginger paste works well, available at most grocery stores)

1-inch piece of turmeric root, peeled

1/4 cup hemp seeds

1 tsp honey

dash of cardamom

Preparation

Bring the water to a boil.

Using a fine hand grater, grate both the ginger and the turmeric.

Add all the ingredients, except the cardamom, plus the boiling water, to a blender and blend on high for one minute.

Pour the mixture through a fine strainer or cheesecloth and serve. Garnish with a sprinkle of cardamom.

Pro runner's short film navigates huge success and crushing failure

“I have failed many, many times,” pro runner Noah Droddy shared in a social media post about his documentary We Are All Droddy, released Tuesday. “But there have been blindingly special moments between those failures where I got it right,” the runner adds. “The kind of highs that make the dark days a little harder to remember.”

Droddy’s story, encapsulated in a short film made with the athlete’s sponsor Salomon, is one we can all connect with. Whether you’re a professional athlete or training for your first 5K, you’ve undoubtedly experienced the highs and lows life can bring. Droddy’s appeal lies in his relatability, which shines through the film–he’s a regular guy, just trying his best. His self-deprecating sense of humour and attitude of acceptance make him seem like someone you could share a few miles or a cup of coffee with.

“When I graduated to the marathon, the decision was where can I go to run fast and legitimize myself as a marathoner. I went to Chicago, failed. I went to Rotterdam, failed,” Droddy says in the film. “When you’re on the track running shorter distances, next week you can try again. In the marathon you really have to live in that place of success or failure for a long time.”

Droddy, who ran to second place and a PB at The Marathon Project in 2020 (an elite-only marathon held in Chandler, Ariz., created when many world majors were cancelled due to COVID-19) also found himself without a professional contract almost immediately afterward. “A super high point, followed by a super low point,” he says.

Droddy explains how he has bounced from success to failure, success to failure, and that his running career is about learning how to respond to both. “Nobody has this linear path to success,” he says.

Even if you weren’t familiar with him before watching the film, by the final moments of We Are All Droddy, you’ll know who you’re cheering for at this weekend’s California International Marathon.

Imagine running a one hour seven minute half marathon inside an airport

When most of us get to the airport, we tend to spend the extra hours looking at the duty free or just consuming expensive coffee, but why not use that time to get a bit of training done?

Well, YouTubers Josh Pieters and Archie Thomas Manners went one step further and organised a half marathon race in Terminal 5 at Heathrow airport. 

The logistics of pulling it all off involved recruiting some pro runners, buying plane tickets to Belfast (because it was the cheapest flight they could find) and measuring a 2.1-km loop around the departure lounge, for runners to complete 10 times – all while dodging security. The result? A half marathon like no other. 

Runners needed to successfully complete the distance between clearing security for their flight and arriving at their gate, which closed 4o minutes before departure. 

Pro athletes taking part included Team GB athletes Josh Griffiths, who has run a 2:11:24 Marathon, and Steeplechaser Dan Jarvis.

Jarvis took the win in 67:30, just in time to receive his medal and arrive at his gate – and with a whole 10 minutes to spare. 

Bandit races are not a new thing and modes of transport have often been the source of inspiration – remember this Race To The Tube video from a few years ago? 

Why? We're not sure. But they certainly make for good viewing.

Ten Tips for Running in the Morning

There are so many great reasons to run in the morning. It's a great way to wake up and watch the world awaken with you. It not only gives you a big energy boost, it makes you feel as if you've accomplished something even before the day is started. You may even find that a morning run fits better into your daily schedule, especially if training for a race. 

This is not to suggest that getting into the habit is easy, especially if you're not a morning person. But there are ways to ease you into the routine and in ways you may even enjoy.

Running in the Morning

If your goal is to run in the morning, you might first want to ensure you have good sleep habits. Otherwise, you may be too tired to follow through. Another way to ensure you run in the morning is to sleep in your running outfit or lay out your clothes and shoes ahead of time. You also can try putting your alarm clock out of reach, incentivizing yourself, changing your route, and getting a running buddy. Eating and hydrating well as well as wearing appropriate clothing—including reflective clothing when it is dark—can help promote a good morning run experience.

Below you will find more on these tips. Learn how and why you may want to incorporate these ideas.

1.- Teach Yourself Good Sleep Habits

Building a morning running habit starts with a good night's sleep. This may be difficult if you're used to late-night TV or use TV to lull you to sleep.

To start the journey, practice good sleep hygiene. This is the term used to describe practices that better ensure healthy sleep patterns. According to the American Sleep Association, you can train yourself to sleep at an earlier hour if you:

Avoid caffeine or alcohol three hours before bedtime.

Don't take midday naps.

Get into a nightly routine to help you unwind, such as a warm bath, meditation, or listening to calming music.

Plan to go to sleep at the same time every night.

Set up a quiet and comfortable bedroom.

Stop watching TV, reading, or electronic devices an hour before bedtime.

As unnatural as this may seem at first, practice will eventually make perfect if you just keep with it.

2.- Sleep in Your Running Clothes

It's hard to blow off a run when you're already dressed for it. If you really want to get a jump start and find motivation as soon as you open your eyes, simply wear your running clothes to bed.

As odd as this may seem, it is a trick that many morning runners use. While you will probably not want to wear yesterday's sweat-stained clothes to bed, it may actually feel nice putting on a freshly laundered running gear. Just leave your shoes next to the bed, and you're ready to go.

3.- Lay Out Your Clothes

If you don't like the idea of sleeping in your running clothes, you can lay them out next to the bed so that you're ready to go in the morning. Other runners prefer to leave their clothes in the bathroom. In this way, you won't risk waking your partner. You can simply turn on a light, splash some water on your face, and perk up a little before the run.

Another tip is to wear a hat even if you don't usually wear one. This saves you a lot of time trying to tame your morning hair.

4.- Put Your Alarm Clock Out of Reach

When your alarm clock goes off early in the morning, it's tempting to keep hitting the snooze button to get a couple of more minute's sleep. Before you realize it, though, 30 to 40 minutes will have passed and you're suddenly without time for a run. 

To build a morning running habit, you need consistency. You cannot blow off every third day and expect to build a routine.

If you're struggling to get up, place the alarm clock across the room so that you have to get out of bed to turn in off. Or better yet, place it in the bathroom on top of your gym clothes. The more steps you put between you and the bed, the less likely you are to fall back asleep.

5.- Incentivize Yourself

If you're actively training for a race and following a training schedule, it is harder to blow off a morning run. It is because you have a set goal you want to reach and must keep with the program in order to get there.

Even if you're not training, you should do the same, establishing goals and schedules so that you maintain growth and get the most out of a run. The goal doesn't have to be distance or ticking days off of a calendar. You can reward yourself if you meet certain targets, gifting yourself with a massage or spa treatment.

Until the morning habit is hardwired into your brain—and you feel as if something is wrong if you don't run—give yourself incentives to achieve consistency.

6.- Plan (and Regularly Change) Your Route

If you're not fully in the morning spirit yet, the worst thing you can do is run the same course morning after morning. Doing so may only add to the ennui you're already feeling. To mix things up, plan your morning run the night before, determining how far and how long you'll run.

You can map a route in advance using Google Maps, finding new landmarks to visit or hills to conquer. There are even mapping apps you can download onto your phone that provide topographic details of a planned route. The more you keep things fresh, the more enjoyable the morning habit will be.

7.- Find a Running Buddy

Finding a running partner is great because it obligates you to keep with the program. If you usually run by yourself, try recruiting a friend or family member to join you, even alternating days with different partners. If you enjoy running in packs, you can find or even start a running group through Meetup or Facebook.

However, when selecting a partner, be sure to find someone who is of a similar fitness level. If you and your partner don't match up, it could be embarrassing for the slower partner and frustrating for the faster one. Be selective, and don't let exercise get in the way of a good friendship.

8.- Eat Smart

It is never good to run on an empty stomach. After a long night's sleep, you are in a fasted state and have little to draw upon in the way of energy. If you head out the door having eaten nothing all, you may feel weak and nauseated.2

Worst yet, you may convince yourself that you're "not made for morning runs," when, in fact, you're not feeding yourself properly. Rather than heading straight for the door, take a moment to grab some quick energy foods, such as a banana, breakfast bar, or slice of toast with peanut butter. By eating the right foods, you won't risk overeating and feeling ill. 

9.- Stay Hydrated

After 7–8 hours of sleep, your body will already be partially dehydrated. Running without replenishing your fluids is a big mistake. While you certainly don't want water sloshing around in your stomach, 6–8 cups won't usually cause you any discomfort if you give it a few minutes to settle.

You can also bring an electrolyte-rich sports drink with you to sip along the route. The general rule of the thumb is to drink 3–6 fluid ounces for every mile you run.

While it is perfectly okay to start with a cup of coffee before you leave,3 remember that it is a diuretic. As such, when planning your morning route, you may need to pinpoint restrooms along the way so that you are not forced to run home with a bursting bladder.

10.- Wear Reflective Clothing

It is important to remain safe when on your morning runs, especially during daylight savings time when the sun is rising late. To ensure you are fully seen in traffic, wear reflective clothing able to catch the headlights of approaching vehicles. These include jackets, vests, hats, and even running shoes.

The best products have bold neon colors that glow in the dark. There are even some with flashing lights you can switch on and switch off. When running on your own, never leave without your cell phone. Always carry some sort of identification with you, such as a health insurance card or an ID bracelet.

You can even download an emergency app, like Kitestring, which contacts all of your emergency numbers at once and provides them with your GPS location. For safety's sake, it is better to run with others if it is dark outside. If you do run alone, keep to the busier, well-lit public streets until the sun is fully up and other runners are around you.

How much water does a runner need?

When we exercise, we lose fluids – essentially water – through increased sweating and, to some extent, labored breathing. The higher our body temperature, the more we sweat. If we wait until we are thirsty to drink water, we’re ultimately waiting for our bodies to signal that dehydration is beginning to occur. Ideally, we need to implement ways of maintaining good hydration, particularly when engaging in regular running or other exercises. 

Warning signs of dehydration

When you are well hydrated, you generally feel good; when you begin to dehydrate, the warning signs will quickly begin to appear, gradually increasing the longer you go without addressing it and replenishing your fluids. 

The first thing you may notice is that your focus and concentration feel a little harder to maintain, and your heartbeat may quicken; you may just generally feel a little unusually fatigued. In addition, as dehydration worsens, runners may experience more labored breathing and dizziness, worsening fatigue, and even feelings of confusion and disorientation. These can be warning signs of heat stroke, which must be treated as an emergency. 

Other aches and pains can also become harder to manage once we become dehydrated. While resting or carrying out stretching exercises for sciatica may bring about some temporary relief, it’s important to address hydration as a priority.

How does being dehydrated affect your running?

With or without running, we all need to be adequately hydrated to generally feel at our best. When exerting energy such as when running, it’s even more important to focus on maintaining optimal hydration to combat the increased loss of fluids through sweat. 

When you lose too much water from your body, the levels of essential minerals, such as sodium, potassium, magnesium, calcium, and chloride, and electrolytes can also be affected. A loss of these electrolytes can impact muscle and nerve function, which can significantly affect the quality of your performance. 

Ideal water intake

The goal is to be well-hydrated at the start of a run, and then adequately replace the fluids you lose through sweat and exertion as you go. If you drink whenever you feel thirsty, you will avoid the threat of any significant dehydration, but you will not be optimally hydrated. 

According to a report by the US National Academies of Sciences, Engineering, and Medicine, adequately hydrated women consume an average of 2.7 liters of fluids per day (from all drinks and foods), while men require an average of 3.7 liters. Water and other drinks accounted for 80% of the fluids, while foods rich in water (mainly fruits and vegetables) made up the rest. 

While these figures give you a base point for maintaining optimal hydration, they are based on the average American – as a runner, you also must ensure that you replace the fluids lost during exercise, particularly if you run further and faster than the average runner. 

Experts suggest that anyone running for more than an hour should aim to consume between 700 – 950 ml per hour of running and to take in smaller amounts every 15 minutes or so to avoid any gastrointestinal overwhelm (stitches and the like). Marathons require careful planning to maintain optimal performance. 

Be sure to continue replenishing any lost fluids after your run, too. This can also help to optimize your recovery. The easiest way to gauge your current hydration status is to observe the color of your urine – if it’s pale/clear yellow, you’re well hydrated; if it’s darker, you need to take in more fluids. 

How to stay hydrated if you don’t like water

It can be understandably harder to stay well-hydrated if you’re not a big fan of drinking water. While taking in any fluids does ultimately add to your body’s water content, some beverages, like coffee, for example, can have a diuretic effect – not to any alarming extent, but still not very helpful when trying to hydrate.

Eating plenty of water-rich foods, such as watermelon, lettuce greens, and celery can make a significant difference throughout the day. When it comes to drink substitutes, milk can be beneficial thanks to its protein and electrolyte content, and there are also some tasty Organic flavored waters to keep the calories down. Having enjoyable options will help keep you motivated, so it’s worth researching the solutions that work best for you.

When about replacing electrolytes?

So long as you begin a run well-hydrated, then one to two hours of running should only require water replenishment. On longer runs or in particularly hot weather, you’ll need to replace some electrolytes as well. 

Some runners sip on electrolyte-infused sports drinks along the way. For others, there are purpose-made gels and chews that can feel more convenient.

Make it easy to stay hydrated

One of the easiest ways to find yourself battling dehydration as a runner is going out unprepared and relying on water fountains. There are plenty of products on the market that can help you to stay hydrated with ease, such as bottle belts and bladders inside a vest or backpack with straws for easy access to water while on the go. Plan ahead to avoid dehydration getting in the way of your best performance.

Four atomic steps to making new running habits stick

We’ve all been there–you want to start running in the early mornings, but, despite laying out your clothes the night before and checking the weather app, every time your alarm goes off, you hit snooze. James Clear, author of Atomic Habits, has four science-backed steps to making a new habit stick.

“The four laws of behavior change apply to nearly every field, from sports to politics, art to medicine,” says Clear. “These laws can be used no matter what challenge you’re facing.” Whether it’s committing to regular speedwork or leveling up your nutrition, his four simple steps will have you nailing new habits in no time.

What is a habit?

Clear defines habits as behaviors that have been repeated enough to become automatic, like brushing your teeth or getting dressed. Who doesn’t want getting out the door for their run to be as simple as that? The process of building a habit can be broken into four steps that compose a feedback loop: cue, craving, response and reward.

1.- Make it obvious (cue)

The two most common cues are time and location, and Clear suggests a practice called habit-stacking to start incorporating your new habit into daily life. By attaching the desired habit to other things you regularly do, you can create obvious cues. Habits like “eat better” or “run on my lunch break” are worthwhile, but the goals need specific instructions on how and when to act. Decide exactly when you want to slide your habit into your life.

Clear uses adding a push-up habit to his own life as an example, and it can easily be shifted to one of your running goals. “When I wanted to start a push-up habit, my habit stack was ‘When I take a break for lunch, I will do 10 push-ups’,” Clear says. He soon realized this was unclear–would he do the push-ups before lunch? After?

Clear explains that after a few inconsistent days, he changed his habit stack to “when I close my laptop for lunch, I will do ten push-ups next to my desk.” Get rid of as much ambiguity as possible when planning out how you want to implement your habit.

Habit-stacking formula: After I (current habit), I will (new habit).

2.- Make it attractive (craving)

The best way to make a habit stick is to make it absolutely irresistible. “Habits are a dopamine-driven feedback loop,” says Clear. While scientists used to think dopamine was all about pleasure, they now know it plays a key role in neurological processes like learning, memory and motivation. Clear explains the key takeaway: “dopamine is released not only when you experience pleasure, but also when you anticipate it.”

The anticipation of a reward–not the actual fulfillment–gets us to take action. The more attractive an opportunity is, the more likely it is to become habit-forming. Strategize to pair an action you want to do with an action you need to do. Clear builds on habit-stacking by adding a formula called temptation-bundling.

An example of this could be wanting to watch the news, but needing to fit in your run: 1. After I get my morning coffee, I will go for my run (need). 2. After I go for my run, I will watch the news (want).

Habit-stacking and temptation formula: 1. After I (current habit), I will (habit I need). 2. After I (habit I need), I will (habit I want).

3.- Make it easy (response)

Clear says the most effective way to learn is by practicing, rather than planning. To build a habit, you need to practice it. Eliminating as much effort as possible is key to making your habit become part of your daily life. “It’s crucial to make your habits so easy that you’ll do them even when you don’t feel like it,” says Clear. Habits like checking email, scrolling our phones, or watching TV take up so much of our time because they require almost zero effort.

Making your new healthy habit as effortless as possible is key. If you’re hoping to improve your eating habits this season, chopping vegetables on the weekend and having them in the fridge to snack on is an obvious way to simplify this. Setting that running gear out in advance is a great idea, when it’s part of the entire habit-feedback loop and not your stand-alone hope of getting out the door at 5:00 a.m.

When you’re struggling to stick with a new habit, Clear suggests following a two-minute rule. Make your goal to simply get into your exercise clothes, or to walk for two minutes. If you’re done at that point, fine–do it again tomorrow. You can’t improve a habit until it exists.

4.- Make it satisfying (reward)

Researchers refer to a cardinal rule of behavior change: what is rewarded is what is repeated, and what is punished is avoided. Seems obvious, but making a behavior satisfying vastly increases the chances that you’ll repeat it. There’s a catch: the human brain evolved to want immediate gratification, not delayed rewards.

We all love the feeling of making progress. A habit tracker is a great way to give yourself an immediate reward. Just like getting kudos on Strava, giving yourself a gold star on the calendar will give your brain a boost, and provides clear evidence of your progress. If you get off track, simply veer back to your habit as quickly as possible. It’s important to give yourself credit for small things–you don’t have to have a great run to earn that gold star, or nail the perfect speed workout.

If you got out the door for a walk, that’s great–added vegetables to your meal, perfect. You’re reaffirming your identity, and taking the steps to cement those habits into place.

I Run With Nothing But Coffee In My Stomach. Is That Destroying My Insides?

Question: I run super early in the morning and only slug a cup of caffeinated coffee before my run. No food. Is that bad for my stomach?

Caffeine is a hot topic in the world of sports nutrition, and there has been so much research in the recent past about its benefits on exercise and performance. Caffeine is a natural stimulant and can be an effective performance enhancer when consumed by athletes in low to moderate dosages. For both strength and endurance athletes, it may increase muscular strength and power, increase aerobic endurance, increase jumping, sprinting and throwing performance, and enhance alertness. It can also spare glycogen sources, allowing your body to utilize fat as its main fuel source. 

But, before we get into running with caffeine, what does drinking a cup of coffee on an empty stomach do? Let's talk about that. 

If you're like me, that cup of coffee in the morning jumpstarts your day, in more ways than one. Research has shown that caffeine may stimulate your urge to poop by increasing contractions in your intestines and anal spinchter. These contractions make your digestive tract more active by pushing contents towards your rectum. Caffeine also raises the production of hormones  cholecystokinin and gastrin, which have been linked to increased colon activity. 

Okay, so we know that coffee may increase your likelihood to poop. Great. But does that mean it is harming your digestive tract at the same time?  

The Bitter Truth

Research shows that the bitterness of coffee may be the thing that stimulates the production of stomach acid. Many people believe that this increase in stomach acid can irritate your stomach and cause heartburn, ulcers, nausea, acid reflux, and indigestion.

Some people believe that drinking coffee on an empty stomach can further exacerbate these problems since there is no food in the stomach to help prevent the acid from harming your stomach lining. 

However, other research debunks these myths and has shown that the increase in stomach acid doesn't actually appear to cause digestive issues for most people, regardless of whether you drink it on an empty stomach. 

So what to do? 

First, it's important to pay extra attention to how your body responds to drinking coffee on an empty stomach. While there's no strong correlation between coffee and digestive issues, that doesn't mean that you may not experience these issues. Caffeine affects everyone differently. Some people may even benefit from adding milk to their coffee, as milk helps to increase the pH level, making it less acidic. If you experience stomach discomfort or digestion issues, try pairing your morning cup of joe with some food or a little milk, to see if that helps relieve some of your symptoms. Eating in the morning can be a challenge for some people, so I encourage you to find something that is simple and sounds good, like a piece of toast with nut butter or even last night's leftover pasta. 

And this brings me to the most important part: drinking only coffee and not eating before your run. 

Should You Run Fasted?

This can be considered fasted running, which involves running on an empty stomach in a depleted state. I am not a fan of fasted running, and I am not afraid to say that loud and clear for all the world to know. Because many people prefer to run in the morning, many runners might be running fasted, even if by  accident. This can be dangerous, as energy deficits and low energy availability can cause major health issues. 

Many studies have found that even moderate depletion can lower performance in training. Not only that, but food restriction can be a slippery slope for our mental health and may lead to the development of other physical health issues down the line, such as disordered eating, increased likelihood of injury, or hormone imbalance. Caffeine can also suppress appetite, too, which is something athletes need to be aware of. It may indirectly lead to energy deficits if athletes are strictly relying on their hunger cues to fuel. 

Remember: Food is fuel. It gives us the energy we need to do the things we love. That's indisputable. Drinking coffee on an empty stomach and then going for a run may not be destroying your insides, but it may destroy your health and performance in the long term, from an energy availability standpoint. 

Drinking coffee on an empty stomach and then going for a run may not be destroying your insides, but it may destroy your health and performance in the long term, from an energy availability standpoint. 

Here's what I recommend: If going on a morning run, pair your coffee with something for breakfast, even if that something is basic - a piece of toast, a small granola bar, a piece of fruit. If you enjoy drinking coffee with milk, you can add some of that, too, to reduce the acidity. 

Pairing a cup of coffee with a carbohydrate-rich breakfast can be a great way to provide a person with all of the energy they need for a run.

As with all things in life, if you enjoy coffee and it doesn't produce any unwanted gastrointestinal distress, then it can be a great part of your morning routine. It may even increase your performance during your morning run. 

Kenya’s Barselius Kipyego Seeks TCS Toronto Waterfront Marathon Title

Kenya’s Barselius Kipyego will line up at the start of the TCS Toronto Waterfront Marathon on October 16 with the fastest personal best time of the elite field. But the 29-year-old wants more. Last year, he ran 2:04:48 to finish fourth at the Paris Marathon, which, like the TCS Toronto Waterfront Marathon, has earned a World Elite Marathon label. That’s twelve seconds under the Canadian All Comer’s record (2:05:00) held by his countryman, Philemon Rono, who will return to Toronto in search of a fourth victory in Canada’s biggest city.

Rono set that mark in winning the 2019 Toronto Waterfront Marathon—the last time this race was held in person. While it is foolish to compare times run on different courses and under different conditions, it is clear that Kipyego is bent on a sublime performance.

“I am coming to win the race. Then, I want to break the course record,” the affable Kipyego reveals during a WhatsApp video call. “That is why I sacrifice by staying in the camp so I can give my best to this race, so I can come fully [fit].”

Barselius is part of a 24-member group known as ‘2 Running Club,’ trained by noted Italian coach, Claudio Berardelli, in Kapsabet. He founded the club in 2016 with the aim of having a group of elite athletes bond as a supportive group despite marathon running being an individual sport.

“The idea to call the club with the number two was a sort of provocation,” Berardelli explains, “because, despite the fact that we train to be winners [number ones], the number two reminds us that a champion’s attitude goes beyond winning and being a number one.

“Full commitment, perseverance, and self-esteem are some of the traits that might characterize an athlete who has really worked hard despite, in the end, not being a number one. In his own way he is a champion anyway.”

The camp is about 2,000m above sea level in the Great Rift Valley. Sharing household chores, they normally run twice a day, rising early in the morning to have coffee before setting out for their first run. Their post-run breakfast menu often includes tea, bread, fruit, and eggs. Normally runners will stay Monday to Friday at the camp for convenience and to minimize distractions. There is a television in the camp and Kipyego says he enjoys watching Nigerian movies in his spare time. They would spend weekends with their families but Barselius is taking a different approach with a Toronto victory in his sights.

“My home is about three kilometres from the camp,” he explains. “I have two children, boys, The first boy is called Dayton Kigen and the second, Dalton Kipkemboi. I used to go home sometimes but nowadays, because I am focusing on Toronto, I am staying in the camp. “I miss them but I call them and speak through video calls. My wife knows I am focused on the race [the TCS Toronto Waterfront Marathon] for some time and then I will go home after the race.”

In his absence, his wife Nahum Jelagat not only looks after the children but also takes care of the small farm Kipyego is investing his money in. “Yes, I have a farm. I am a farmer,” he says with a smile. “My wife now is looking after the farm because I am focusing on this race. She is the full manager. I have a tea plantation I grow maize and vegetables. And cows. We have cows.”

Amongst the elite training group are several athletes training for a fall marathon including Benson Kipruto who won the 2018 Toronto Waterfront Marathon and then finished fourth the following year in a personal best of 2:05:13. While Kipruto will run in Chicago, he has been encouraging to his training partner about what to expect in Toronto. The intel he has provided to Kipyego is evidently very positive.

“I just heard that it is a flat course and is a good race,” Kipyego responds when asked what he knows about the Toronto event. “I asked Benson when he won the race. I am training with him now.

“Yes, it is possible [to beat the record]. If the pacemakers set a good pace, we will run well and beat the course record.”

It is presently part of the rainy season in East Africa and heavy rain can sometimes complicate training. The dirt roads can become muddy quagmires causing the group to switch training venues. In this case, they will run later in the morning to avoid the worst of it. Still, it’s business as usual for the group.

“Training is good,” Kipyego reports confidently. “Every week we run 180km with some speed work and some long runs. Last week, I ran 40km for my long run. But every day I run 24 or 25km. I am feeling confident. My body is responding well now. I am ready to run that race in Toronto very well.”

Kipyego has never raced in Canada before nor has he faced his countryman, Philemon Rono.This matchup promises an intriguing chapter of the 2022 TCS Toronto Waterfront Marathon.

About the TCS Toronto Waterfront Marathon

One of only two World Athletics Elite Label races in Canada, the TCS Toronto Waterfront Marathon is Canada’s premier running event and the grand finale of the Canada Running Series (CRS). Since 2017, the race has served as the Athletics Canada Canadian Marathon Championship and has doubled as the Olympic trials. During the 2021 event, participants raised over $3.08 million for 151 community charities. Using innovation and organization as guiding principles, Canada Running Series stages great experiences for runners of all levels, from Canadian Olympians to recreational and charity runners. With a mission of “building community through the sport of running,” CRS is committed to making sport part of sustainable communities and the city-building process.

Ten Running Excuses and How to Beat Them

Sometimes we have the best intentions to run, but something gets in the way: Our busy schedules, the weather, or even that we just we can't muster the motivation to get out there. Here's how to talk yourself back into your running shoes when you have plenty of excuses to not run.

1.- No Time to Run

Lack of time is one of the most popular excuses for skipping runs. Work, commuting, family obligations, maintaining a home, even just getting enough sleep: They all take time.

What to Do

When you block out time on your calendar for a run, it almost always happens. Just like you schedule a meeting for work or a doctor's appointment, schedule your runs. Prepare for them by changing into your running clothes beforehand and making sure you have everything you need.

Analyze your schedule and figure out what you're doing that's not contributing to a good quality of life. Look for things that you can cut out without regret. For example, are you spending time at night surfing the Web, social media, or TV? Use that time to run (you can even multitask by catching your favorite shows while you're on the treadmill) or go to bed earlier and run in the morning. You may be surprised at how gaps in time for running appear once you start weeding out the time-wasters or undesirable to-dos in your life.

2.- Too Tired to Run

When you're feeling sluggish, it's hard to get motivated to get up off the couch and out the door. But going for a run will energize you and make you feel better.

What to Do

You may be tired because you have low blood sugar, so eat a snack or light meal at least an hour before running. If you find yourself feeling really tired as you start your run, start off by walking and then pick it up slowly. Commit to a short run (just 10 or 15 minutes). You will likely find that once you've done that much, you feel good enough to continue. Try to remember this next time.

Extreme tiredness with a normal sleep schedule may be a sign of a nutritional deficiency, such as low iron, so talk to your doctor if you find yourself frequently feeling tired even though you're sleeping well at night.

3.- Too Sore to Run

This one is tricky, because running with an injury could make it worse. But it depends on where the injury is and how severe it is. Sometimes you can provide additional support but still keep running. If your breasts are sore, for example, a good sports bra should help. For sore feet, the right pair of shoes is often. but not always, the answer. For muscle soreness, say as the result of an especially strenuous run or workout, movement will help, so try to walk or stretch. Sore joints? Be cautious.

What to Do

If you have knee pain, in many cases you will need to take some time off from running. You can treat some injuries yourself, but often you will need to see a doctor or physical therapist. If you have hip pain, you may also need to avoid running until you are treated.

4.- Bad Weather

Unless you're lucky enough to live somewhere with a perfect climate, you will face bad-weather days that can make running harder: Too cold, too hot, too wet, too icy.

What to Do

Remember the saying: "There's no such thing as bad weather—just bad clothes." If you're dressed properly and prepared to deal with less-than-ideal running weather, you can still go for a run, and even enjoy it. But do take precautions for running in the cold, heat, and rain.

5.- Too Unmotivated to Run

Although we'd like to say that our busy schedule or lack of energy is our excuse for not running, sometimes the culprit is just not feeling like doing anything. Don't be scared to reach out to your friends and family members who also run and ask them for help. Chances are they've also struggled with bouts of lack of motivation. If your paces and schedules match up, make plans to run together so you can push each other to your potential.

What to Do

Even if your friends or family members don't run, you can still tell them about your running plans. Knowing that someone may be asking you, "How was your run?" can prompt you to get up off the couch.

Another trick to beat the "running blahs" is to redefine your run. Instead of thinking, "Ugh, I have to run today," turn that around and say, "I'm so lucky that I get to take a break from my crazy work and family life and go for a run today."

6.- Bored with Running

It's easy to get stuck in a running rut. We get comfortable running the same routes or decide it's easier to just jump on the treadmill.

What to Do

Shake up your running routine by mapping out some new routes using tools such as MapMyRun. Give trail running a try. Run with a local running group or convince a friend to join you on a run. Or, sign up for some local races—this will force you to run someplace different and will help get you motivated.

7.- Afraid of Injury

Yes, running injuries do happen, so this is definitely a valid concern. But most physical activities carry some risk of injury, and everyone still needs to make exercise a part of their life.

What to Do

There are many preventive steps that runners can take to reduce their risk of injury. Getting the right running shoes for your feet and your gait is important. Regular strength-training is another excellent way to protect yourself against common running injuries.

8.- Not Motivated to Run

All runners go through some periods when they're lacking motivation. Maybe you feel like you aren't making much progress. Or you're coming off an injury and feeling tentative. Or you've just met a big goal, and haven't settled on a new one yet.

What to Do

One way to get inspired is to find a running group. When you know other people are counting on you to be at a workout, you're more likely to show up. Tthe social interaction and competition that comes with group training also help boost your motivation.

You may also want to consider signing up for a local road race. Having a race on your calendar is great motivation to stick to your running schedule.

Try planning rewards for your running progress, too. It helps to have small rewards, such as an iced coffee after a long run, and big ones, like a new running outfit after a race, to keep you going.

9.- Too Busy With Kids

It can be very tough to fit in a run when you're busy caring for your family. But it's important for you—and your kids—to do something you enjoy that makes you feel good. Remember that you're a role model for healthy behaviors. Make running a priority in your life and remember the importance of self-care and staying healthy.

What to Do

Schedule your runs and get your spouse on board to help with child-care responsibilities. And get creative and take advantage of opportunities to run. For example, if you're watching your kid's soccer game, run some laps around the field before or even during the game. Seek out fitness classes or running groups that are stroller-friendly so you can bring your little one along during your workout. Invest in a treadmill so you can fit in runs early in the morning, before kids wake, or in the evenings after they go to bed.

10.- Too Crampy to Run

Having your period (or PMS) can put a literal cramp in your running style. Or maybe you have other symptoms, like sore breasts, fatigue, or bloating.

What to Do

Try to push through and lace up your shoes. Remember that 12 weeks out of the year is a lot of time to miss out on all the benefits of running. Some exercise may very well relieve your symptoms. Be sure you have a supportive sports bra, drink plenty of water, and consider taking an over-the-counter pain reliever for cramps.

Another option: Try a running challenge, whether it's a run streak, a new race, or adding intervals to your regular route. You might just find your mojo again.

​​​What to Eat Before, During and After a Race​

​It is impor​tant to fuel your body with proper nutrition and water - before, after and during a race.

For a successful marathon, it’s critical to fuel your body with proper nutrition and keep it sufficiently hydrated before, during and after the race.

Before any big race, build up your energy reserves by loading on carbohydrates, starchy vegetables, fruits and lean protein for three days.

Inexperienced runners often make the mistake of taking heavy meals the day before the race. Overeating can overwhelm your digestive system. You may feel bloated or nauseous during the race.

What to eat before a race

Have a low-fat, high-carbohydrate and low-fibre meal about three hours before the race to prevent any indigestion, fatigue or stomach discomfort whilst running. Avoid heavy meals the day before the race and only eat familiar foods on the day itself.

Foods to eat

Bread/toast, bagel, peanut butter, fruit without skin (banana), pulp-free fruit juice or sports drink for a pre-race breakfast.

Rice, pasta, lean meat, starchy vegetables, fruits for “carbo-loading” at least three days before the race.

For hydration, drink 500 to 700 ml of fluid about three hours before the race.

Foods to avoid​

Deep fried foods, foods high in saturated fats (red meat, processed foods like bacon, sausages and pastries).

Avoid dairy products (milk, cheese, yoghurt) on race day if you have a history of gastrointestinal problems. Some marathon runners skip morning coffee as it is diuretic.

​Because the body uses more energy digesting fatty foods, your race performance might suffer if you consume excess fats.

What to eat during a race

Energy bars, energy gels and bananas are excellent for replenishing carbohydrate during a race. Take small bites while continuing the run.

Keep yourself hydrated. Dehydration occurs when water lost through heavy breathing and perspiration is not replaced adequa​tely by fluid intake. You may lose up to 3 to 5 kg of water weight in a three-hour marathon.

To prevent dehydration during a race:

Take another 300 to 600 ml of fluid 15 minutes before the race begins.

Drink 150 to 250 ml of fluid at regular intervals to replace fluid loss. Take small sips while continuing to run.

Fluids include plain water (for runs lasting less than 90 minutes) and sports or isotonic drinks (for longer distances such as marathon).

Avoid soda, fruit juices and cordials. Their high sugar concentrations may delay gastric emptying and cause stomach discomfort during the run.

What to eat after a race​

Hydrate with sport drinks after a marathon. Isotonic drinks are preferred as they contain similar concentration of salts and sugar as the human body. Avoid alcohol in the 24 hours following a race, as it promotes dehydration.

Do not drink just based on your thirst, as it won’t reflect all of your fluid needs. For a visual guide, your urine should be almost colourless a couple of hours after the run.

Within one hour after a race or marathon, grab a carbohydrate-rich snack such as banana sandwich, red bean bun, energy bar, peanut butter on a banana and a sports drink.

Within two to three hours after a race or marathon, have a balanced meal comprising a lean protein (fish, chicken), carbohydrates (rice, pasta, potatoes) and good fats (avocados, nut butter).

5 Run-Improving Exercises You Can Do During Daily Life

Improve your running by integrating these strength, mobility and balance exercises into your daily routine—so you’ll be sure to do them regularly. Improve your running by integrating these strength, mobility and balance exercises into your daily routine—so you'll be sure to do them regularly.

We all know we could benefit by doing exercises that compensate for the weakness and mobility issues caused by our mostly-sedentary lifestyles. But finding time to do them and doing them regularly enough to make a difference is difficult. I’ve found the key is to integrate them into my daily routines so that they become habitual by being linked to something I’m doing already, and they get done without taking up more time out of my busy schedule. Here are five creative strategies to fit essential balance, strength, and mobility exercises into your daily life.

Standing on one leg develops balance, proprioception and muscle activation required for effective running—which is, itself, a series of one leg stances. One easy way to integrate this into a daily habit is to stand on one leg while brushing your teeth every morning and night. Alternate legs, and as it gets easier, integrate some side leg lifts, swings and hip circles with the raised leg.

Another option I’ve found easy to make a habit is to stand whenever putting on pants, shoes socks and shoes. This provides a built-in dynamic challenge as you pull on each pant leg, reach for each sock, tug it on, reach for a shoe, get it on and tie it. Alternate which foot you start with, so each day you’re balancing barefoot on a different side. Once it becomes a habit, you don’t have to remind yourself to stand: It is just what you do to get dressed. You know you’re getting good when you can balance on one foot while putting on Injinji toe socks.

Glutes, which are the largest and most fatigue-resistant muscles in running, get ignored and lazy during our days of sitting. But adding exercises to our days sometimes seems like too much, and hard to remember to fit into a busy schedule.

For several years I’ve been doing air squats while grinding coffee beans with a hand-crank grinder. At first I had to focus to do 10 effective squats that used my glutes, not my quads. Now I can finish 15 bilateral squats and 10 single-leg squats on each side while cranking enough for an espresso.

Lately, I’ve alternated single-leg deadlifts and Tippy Twist exercises for the squats on some days. Most importantly, I can’t grind without doing exercises; it’s part of the same action in my mind.

Another option is to do exercises while your coffee (or tea) is brewing. Making coffee is something you do every day, and you have to wait for it anyway. Link the wait time to a habitual exercise and you’ll be more consistent and effective than ever at activating and strengthening target muscles.

Sitting puts our hips in a perpetually flexed position, so that our hip flexors become shortened and we lose essential hip mobility. Most of us can benefit from regularly stretching our hip flexors, but who has the time to take 3-5 minutes several times a day to focus on this?

The solution? Do the stretch at your work desk. Just push the chair back or to the side and kneel in a lunge position in front of your desk. Lift your torso tall, straighten the curve of your spine and rotate your pelvis backward—imagine an axle sticking straight out of your hip bone and you are rotating your hip around it, so that the front comes up and the back goes down. You should feel the stretch in the muscles at the front of your hip over your kneeling leg, and feel your glute contracting on that side.

Hold this position while you work on your computer. Five minutes per side goes quickly during the work day. I try to do this two or three times per day: mid-morning, after lunch, and when I need a change to loosen up and wake up during the late afternoon.

Feet also get ignored and coddled, with hours idle and stuffed under desks. It doesn’t take much focus to do regular foot exercises to activate and strengthen intrinsic muscles used for stability and propulsion while running—and no one needs to be the wiser.

Three easy exercises are the short foot, foot splay and toe yoga. For short foot, pull the ball of your foot toward the heel while keeping your toes flat and relaxed, doming and contracting the arch. Hold for 8 seconds and relax. Repeat whenever you think about it (or use a reminder, like every time you check email) and feel your arch getting stronger throughout the day. Toe splay, which is simply pulling the toes apart as wide as you can and holding, also activates and strengthens the arch effectively. Toe yoga involves pushing your big toe into the ground while lifting the others, then reversing and lifting only the big toe. Toe yoga enhances foot control for improved balance and stability.

All of these are easier and more effective if you can surreptitiously take off your shoes, or, at minimum, have shoes that allow your toes to move. Minimalist models with ample toe boxes not only enable more natural foot movement all the time, but their low heel lift also helps strengthen your achilles in a safe—and effortless—manner as you walk around during your day.

When you’re at the wheel, you can’t work on your hip position—since you are sitting—but you can work on posture from the waist up by sitting as tall as you can. Bring your chest up and shoulders back, tighten your lower abs and reduce the curve of your spine. Lift your head straight and high. You’ll notice that you’re several inches taller.

I set my rear-view mirror for this height—so every time I slouch it gets out of line and reminds me to get tall again. You’ll find your upper back and lower abs get tired; keep working at it to improve your postural endurance which will help you run tall and balanced for longer.

Have a blast on your easy runs, just like olympian Molly Seidel

U.S. Olympic marathoner Molly Seidel can run a magnificently fast race, but she’s also an expert on running slowly. She completed the #slowestmilechallenge in 2020 and revived it this year, managing to run a mile in an impressively slow 36:56. Her enthusiasm, along with her sister Isabel Seidel‘s commentary, will motivate you to keep those easy runs sloth-like (OK, maybe not quite that slow).

The slowest mile challenge is funny, but you can also use it as inspiration to inject some zest into your own easy runs.

Easy runs can get boring. Most of us know we should maintain a slow (for us) pace most days, but it can be ever-so-tempting to pick it up–you might even catch yourself speeding up accidentally. Many runners associate that completely wiped-out feeling you get after speedwork with a great workout, and it’s time to change that perspective.

Turn it into a challenge

It certainly doesn’t have to be as extreme as Molly’s slowest mile, but adding a personal challenge to your run can motivate you to get out the door. Set a (slow) goal pace, and see if you can maintain it throughout your run, catching yourself when you start speeding up. Not only will this keep you focused during your time out there, but you’ll reap the benefits of practicing discipline and patience on race day.

Try new, unique (and fun) routes

An easy run is a perfect opportunity to explore a new area or route. Use your easy runs as a chance to finesse your route-mapping skills on Strava, or aim for a specific destination.

Make your end (or mid-point) goal a coffee shop, ice cream stop, or local park, and for bonus points, invite some friends to meet you. The small reward will give you a boost to get going and to maintain your easy-pace goals.

Be open to suggestions

Runners can be notoriously stuck in their habits–I once listened to the same playlist for an entire year. We’re often reluctant to throw something new into the routine. To spice up those easy runs, be open to ideas from others.

If a friend recommends a fantastic audiobook and you generally only listen to music, a slow run is a perfect time to give the book a fighting chance. If you always run alone, but know of a local running group, join them on a slow day. It might feel initially uncomfortable to throw a small wrench into your routine, but you’ll have the opportunity to work through the discomfort, another integral skill to fine-tune for races.

Slow runs have a multitude of benefits: you’ll increase running efficiency, have the opportunity to work on better form, and build strength without needing a lot of recovery time. By upping the enjoyment of your easy run days, you’ll be less likely to skip them or to run too quickly.

The Real-Life Diet of Ultramarathoner François D'Haene, Who Makes Dominating 100-Mile Races Sound Low-Key  

France’s François D’haene is one of the best ultrarunners in the world. He’s won some of the hardest 100-mile foot races out there like the Ultra Trail du Mont Blanc in Chamonix (3-time winner) and the Hardrock 100 in Silverton, Colorado (he's the 2021 champion and course record holder). But he’s not a one-dimensional athlete, he’s stood atop over 50 podiums in both running and ski mountaineering. And in addition to being a freakishly good athlete, he’s also a wine producer in Beaujolais. 

But the father of three children and takes a refreshingly chill approach to his success: there’s no rules, no training plans, no strict diet. We chatted with D’Haene as he was gearing up for the 2022 Hardrock this weekend.

For Real-Life Diet, GQ talks to athletes, celebrities, and other high performers about their diet, exercise routines, and pursuit of wellness. Keep in mind that what works for them might not necessarily be healthy for you.

GQ: When you’re training for a big event, like the Hardrock 100, what time do you usually wake up? What’s the first thing you do?

François D'Haene: When I’m training for a big event, what time I wake up is different every day because I have to adapt every day—I also have a job and a family. I don’t have a regular plan!

Can you walk us through what a typical day looks like?

There is no typical day for me, but I always have something to do. This week I was cycling on Saturday (a casual 230-mile bike ride that took nearly 19 hours), with my children on Sunday, and wasn’t able to train on Monday because I had to deliver some wine to a few huts in the mountains by foot. Each day is totally different. 

How do you balance training, raising three kids, and your wine business? Is it difficult to do all those things well?

It’s hard to manage it and get everything done, but I don’t want to make any compromises so I try to do as good as possible. I train when I can. I try to get some long days in the mountains and keep some moments for training, some moments for the business, and some for family. I work on my calendar with my wife. Of course, I don’t have so many moments for rest but I have to make room for the things I love.

What kind of workouts are you doing each week? How much mileage or how many hours do you spend training? How much vert are you getting in? Are you self-coached? Has your training in physiotherapy helped you develop your training plan?

I don’t have any regular training and I don’t want to have any regular training or workouts. I really just try to adapt myself and be happy with that and play in the mountains when I can. Because of my schedule, I don’t have a coach. I discuss my race calendar a lot with my team manager and we try to make it as good as possible. I just have to adapt.

Do you remember when you first fell in love with trail running or racing ultramarathons? Was there a specific moment?

It’s something that built up slowly over many years. I remember when I was a kid I always loved being in the mountains. For me it was a dream to understand what happened between the earth and the top of a mountain. I started to build my relationship with the mountain and adventure and trail running. When I was finally able to go by myself with friends (at around 16 or 17 years old when we had a car) I was so happy. The adventures became longer and longer and I fell in love with trail running. That was in 2002, so 20 years ago, and I’m still passionate about it.

What’s the most fun race or run that you’ve ever done? Why?

There are many many racing projects that are very fun. I like to do official races with bib numbers but I also like to do my own projects. I think that’s really cool and interesting. Doing the 211-mile John Muir Trail with friends was a nice experience and I think it’s one of the best memories I have in my trail running experience.

You say on your website that you are careful about keeping a healthy lifestyle. Can you expand on that? What does that mean for you, and what does it look like in your daily life?

For it’s more about longevity, about practicing activities that I love and being okay socially and with my job. This is my way to stay healthy: I ski a lot during winter, I try to do cycling too and not only running. I try to figure out my body and reset my body. When I have pain, I try not to run. Of course, you have some pain every day and every time, but it’s important to make the good choice sometimes and rest a bit. My way to stay healthy is to try to live a normal and well-balanced life and to think about it in terms of longevity. If it’s too stressful for you you won’t be able to do it for long, but if it’s okay in your life you can do it as long as you want.

Can you walk us through what you typically eat for each meal?

I think I won’t tell you because you will get afraid! No, I just try to eat normal. I mainly just eat by feel. I have some children and try to educate them about eating seasonally and locally. I like food and I like fat and I like to play with my food. I try to eat what I want and just try to think about what’s good for my body and for my children and the planet.

What do you eat and drink while running and what’s your strategy with that? How often do you eat or drink while training and racing?

There’s not one right strategy for this so it’s important that people figure out what works for their body. It is crucial to test everything out before the race. For me, I never drink water. I only drink nutrition drinks and I always drink the same one. For food, every hour I eat some sort of gel.

You’re a wine lover—do you drink wine at night during training periods or no?

During training, no! I try not to drink wine or beer. I’m not just a wine lover, I drink anything. I have a normal social life and I’m so happy to share beer with my friends, or a glass of wine. If you run 10 hours with friends then you are so happy to share beer or coffee or wine with them after. Do what you want—take pleasure in that. I think my best advice is to make sure you have longevity and continue to perform.

Can you talk to us about your work as a wine producer? How did you get started doing that and what kind of wine do you make?

It was a project with my wife so we could be together more and spend more time together. We were interested to spend some time in nature. Wine is something very interesting in France and all over the world because it’s always different from area to area, with the taste, the production, and the history. It’s a very interesting thing and to be a wine producer is a very complex job. You have many things to do. Of course we like the taste of wine and the moment when you drink wine. The kind of wine that we did in Beaujolais is a Gamay wine, 100%. It’s very social and fruity so I'm sure you should enjoy it.

Why do you want to go back to the Hardrock 100? What do you like about that race and what are your goals this year?

Just because I won last year and got the opportunity to come back! No, what I like about the race is it’s an interesting race and an iconic race. It’s 160 people and a very strong and deep community. It’s a very nice place and the mountains are amazing. It’s a mix between the altitude and technical trail and easy trail, and it’s just a perfect mix of everything for me to combine strategic training. I have very nice memories from the race and I hope we can build some new good memories this year.

The Joys of Small Local Races

But what it lacks in high-falutin' swag, it more than makes up for in community and character. While there are speedsters at the front of the pack, pushing each year to lower the course record (now a mind-boggling 4:07:48), some runners take well over nine to complete the course, marshaled by regional runners and the Ouachita Amateur Radio Association.

The race is capped at around 90 runners and remains small enough to fit all entrants in an annual start line group photo. The race is the destination, not a waypoint en route to some larger, shinier thing. 

"I think that ABF has always been special because it is one of those events that feels like a big family reunion," says Stacey Shaver, who's been the race director for ABF for the past five years. "It's also just a cool corner of the state, where you can forget that modern (in)conveniences like smartphones and email exist for a few hours. We have runners come back year after year and from across several states.  Even for runners new to our event, it feels like going to grandma's house. Grandma's house means fun, games, laughter, and leaving well fed. That is exactly what our runners get."

In addition to the homey feel of Grandma's house, the past few year's awards for first place finishers have included hand-harvested local honey, hand-soldered fork statuettes, and a charming cross-stitched winner's plaque. 

Community Roots

As more races are becoming consolidated under increasingly large banners, company sponsors, and race series, many runners are looking to smaller, home-grown events with a family feel. Few things top the feeling of seeing friends and run family out along the course and feeling supported by your home community. 

Runner Justin Grigg recommends Missoula, Montana's Double Dip race for just that reason.  

"You'll usually see friends racing, but also working aid stations, spectating along the course or gathered at the start/finish area. With the two out-and-back sections, you more than likely will see friends who are racing ahead of or behind you, and people who aren't racing will run up University and Sentinel to watch," says Grigg. 

Many runners appreciate being able to share their race-day experience with the larger community and enjoy being cheered on while they're competing.  Live music, food, and adult beverages don't hurt either when it comes to incentivizing community members to come and bask in the finish line stoke. Some events can almost feel at odds with the communities they happen in, and it's a breath of fresh air when everyone feels included in race day festivities. 

Close to Home

The International Trail Running Association (ITRA) estimates there are around 3,600 trail races every year, and approximately 1,400 of those are in the U.S. While big events garner the most press and social media attention, there are hundreds, if not thousands of smaller, local races that are providing the bulk of opportunities for runners to lace up their shoes and hit the trails. 

Aside from the accessibility, there are economic and environmental reasons that racing closer to home is more appealing. 

Sam Robinson, from Oakland, California, loves the local Woodmonster Trail Race because it's practically in his backyard. 

"I've run over every trail in the park numerous times. The main climb in the race is a spicy 0.9-mile ascent with a 14% grade-one of my favorite hills to run up in California. I know and love almost every inch of those trails and that makes the race joyous to me."

Traveling is a hassle. Trying to make sad hotel-room oatmeal in a tiny coffee maker from the 1990s at three a.m. before having a blow-out fight with my phone's GPS system to find the start line in the pitch dark of rural Nowhere is never fun. You know what's even better? Sleeping in your own bed, eating your own properly-cooked oatmeal, and navigating your own self to the start line. 

Race locally. If not for the community or environmental plusses, then for the extra 20-90 minutes of sleep. 

It's Not About Speed

"I love when a race director focuses more attention on the experience than the results of the race itself," says pro athlete Jeff Colt. "it makes the event fulfilling for the entire field instead of just some of the top runners. Jemez Mountain Trail Runs is another good example of this - instead of making grandiose prizes for the top three or some fancy sweatshirt included with registration. It makes the event fulfilling for the entire field instead of just some of the top runners." Colt's favorite small race is the Randolph Ramble, based in Randolph, New Hampshire. 

Many RD's are subbing out swaggy grab bags filled with gear and gels no one wants with bespoke items and experiences instead. "The Jemez Mountain Runs offer breakfast before the race, amazing aid stations, a live band at the finish, and a full dinner after the race," says Colt. 

Registration for the Ramble? Just $45. Many big ticket races cost hundreds of dollars to enter, before even forking over cash for housing and meals, making smaller, local races an affordable alternative. Washington State's Capitol Peak 50 only costs $50. At a dollar a mile,  you'd be breaking even, even if you didn't have a lick of fun. Additionally, many smaller races like ABF invest in their home communities. Every cent raised at ABF goes directly to the Big Fork Community Center. 

The community created by the races is important, too. While many larger races inspire buy-in from the community they happen in (I was recently blown away by the volunteers at the Western States Endurance Run, many of whom abandoned their weekend running plans to stand in a river or hand out flat coke), many volunteers at smaller races aren't trying to up their chances in a lottery or waitlist. They're simply there because they want to be. Whether it's operating a HAM radio or flipping pancakes at the finish, a race that's stacked with community-run aid stations feels extra special.

"I want to meet people at races and the ones that foster community are the ones that attract me the most. The Randolph Ramble welcomes runners in and makes them feel like a neighbor. I'd be surprised if you didn't end up with a new running buddy after running the Ramble," says Colt. 

The worse the website the better the race.

The worse the website the better the race. For years, the race existed only as a Facebook page, with no website or online registration, a testament to the "if you build it they will come" spirit nascent in the true grassroots of trail running. 

"At the Ramble, expect lumberjacks to be out there in their leather hiking boots, elite trail runners who prefer to stay out of the limelight, mountain wanderers who descend from above the clouds only to resupply for food and to run the Ramble, and other local north country neighbors who want a good morning workout," says Colt. 

Race Director Doug Mayer (also a columnist for this magazine) says that the community feel is very much by design. 

"We turn to our community for everything we need, from food courtesy of the local pub and cafe to handmade finisher awards. There's a strong sense of community and self-reliance in the White Mountains, so we're used to thinking this way. If you just stop and look for a moment, you'll discover all kinds of talents and services practically at your feet. And when the community is powering the event, almost by default it will have a great local vibe," says Mayer. 

Are Small Races on the Rise?

"The big races grab the headlines, but under the surface, every day and all around the country, local trail runners are coming together to create authentic, unique, and wonderful events," says Mayer. "Most of us got our start that way. I'm deep in the world of marquee races now, but it's still true that nothing makes me happier than seeing 100 runners head up Mount Crescent at the start of every Ramble."

"Trail running as a whole is growing, and people who can't get into those events but still want the challenge of a mountain race will find that and much more at Athens Big Fork Trail Marathon but without the big race fees," says ABF RD, Stacey Shaver. 

"We simply ask people to pay what they can. We don't want money to be the reason someone misses out on experiencing our races or feeling connected to the club and community. I also think it's really special to help people see the fantastic beauty that we have here in our backyard. I always feel such a sense of local pride when I see the beauty here, and I'm so grateful that we get to enjoy it in this special way."

Because local races are often directed by, well, locals, they can be more responsive and receptive to the community's needs, whether that's access or affordability. At ABF, it's not uncommon to see competitors hiking in full hunting get-ups. I've seen makeshift garbage bag ponchos, blue jeans, and an actual, hand-carved wooden hiking staff. And maximizing points of entry to the sport via affordable local events is a great way to grow the sport. 

But what happens when races become victims of their own success? As a younger runner, sometimes it's hard not to feel nostalgic for a trail running world I never experienced but hear frequently about - one without waitlists or golden tickets, a utopic vision where you could register for marquee ultras day of, at the start line. The way these stories are passed down from my older trail buds, it seemed as though at every race you might see Scott Jurek flipping finish line pancakes, or that running Western States wasn't a matter of "if" but "when." It's hard not to pine for the trail running days of yore, even if they frequently involved non-technical fabrics and carrying your water in a Gatorade hockey bottle a la Matt Carpenter. It's not "Make Trail Running Great Again" nostalgia, but the ability to connect with the running community stripped of the pretenses of needing something flashier than the simple appeal to come and run. 

Even so, I'm glad trail running is growing. And I'm glad it's getting more competitive. I'm especially glad that more folks every day might have the opportunity to race, wherever they are, and fall more in love with this wonderful, heart-breaking, silly sport. 

Should I be more worried about people "discovering" my favorite local race? Will gushing about its unique charms be the very thing that causes it to become a big box event?

"I'm not worried about sharing how great this event is with a national publication, because the beauty of this event is that it can be recreated with little effort, and SHOULD BE recreated in your little pocket of the country," says Colt.  "It's a local race, but it is a great example of what is needed to replicate this in your own backyard. You need an idea, a desire to gather some runners together, and maybe some local sponsors who dig what you're trying to doHave a fun, local event on the 10K of trails nearby your house and build that community where you are. We all have the tools to make something special."

There's nothing wrong with big races either. Getting to compete with the world's best athletes in amazing locations with well-trained aid station attendees is amazing - but it's no replacement for the local rotary club dishing out Fireball and pie on a 30-degree drizzly morning in the Ozarks. 

Meanwhile, Back at Big Fork

I'll keep signing up for big races. I'll keep accepting swag bags full of expired lube samples and discount massage flyers. I'll keep setting alarms for the crack of dawn to register for races and I'll keep refreshing my browser to see if my name is moving up the waitlist. 

But, I'll also still keep rolling up to the Big Fork Community Center on the second Saturday in January to subject my ligaments to the indifference of Ozark trails. I'll keep showing up to run a course that's only marked by comically sporadic blazes to get a result that will never show up on UltraSignup, or affect my ITRA score whatsoever. 

I'll keep running ABF because I like that you can't upload the race to Strava for hours due to a lack of cell service. By the time you have enough bars to post a recap on Instagram, the urge to seek validation via screen has faded into a warm glow of post-run beer and real-life high fives. 

I'll keep doing it because sometimes my legs and my heart need a reminder of why I trail run: not for accolades, recognition, or points, but for community and homemade chili. In lieu of a finishing chute, there's a chalk line etched onto the highway, a lone man clad in his warmest hunting wear with a clipboard marking down finishing times. Finish line IPAs and fresh biscuits are a bigger reward than any kudo, and time spent running in the woods with close friends will always be my favorite way to spend a Saturday. 

here's no gun. 

No timing mat. No official start line. 

The Athens Big Fork Trail Marathon starts at the Big Fork Community Center, the barn-quilted hub of an unincorporated community in southern Arkansas boasting 179 residents, at last count. Nestled in the Polk County region of the Ouachita Mountains, the trail itself was constructed by the U. S. Postal Service 125 years ago along pre-established Choctaw and Caddo trade routes and game trails and was partially restored in 1986.  Summits along the course, which boast (according to my GPS, though the thick foliage can fool even the highest of tech) almost 8,000 feet of climbing, are charmingly named Brushy, Big Tom, Brusheap, and Hurricane Knob. The average grade is 12%. 

I was drawn to this race after reading about it in this very magazine, a story called The Toughest Trail Marathon You've Never Heard Of. After seeing how close this southern trail test-piece was to the Ozark hills, where I spent my childhood, I was drawn by the allure of something that felt comfortably familiar, and familiarly uncomfortable. There's a warning on the race's website meant to deter beginners. Below that, a secondary deterrent should the original warning have the opposite of its intended effect. 

"Please do not be enticed into trying this run because of the difficulty warning-it is merely an honest attempt at preventing the run organizers from having to find and rescue someone ill-equipped for the event."

For the uninitiated, the trails of the southeast are punishingly steep and Dantean in nature - where the trail exists at all. For much of ABF (what locals lovingly call the marathon) the "trail" is in fact, a dried-out ol' crick. Mossy "baby-heads" (aptly named rolly-polly rocks approximately the size of a baby's head) and slick roots cackle at the futility of rubber outsoles and lugs. Forest Service literature euphemistically refers to it as "unsurfaced". 

There's no entry fee. No timing chip. No YouTube stream. 

Dave Proctor ends his cross-Canada run in Victoria after 67 days

Right on schedule, Dave Proctor of Okotoks, Alta. wrapped up his cross-Canada record quest in Victoria late Thursday afternoon. Proctor completed his 7,159km run after 67 straight days of running, and (pending verification) will have topped Al Howie’s cross-Canada speed record of 72 days, 10 hours, set in 1991. Proctor began this record attempt with a hat dip in St. John’s, and has been steadily running around 105 kilometers a day across the country, bumping that distance up to 107 km over the last few days to be certain of hitting the target.

This was not Proctor’s first attempt at the record; in 2018, running in the other direction, he was beset by a back injury and forced to quit in Manitoba after 32 days on the road. He then had to put off making his record attempt due to COVID. He shared gratitude for the journey in a social media post Thursday evening, calling the experience “priceless.”

Proctor is one of Canada’s most accomplished and best known ultrarunners. He holds course records at races including Lethbridge, Alta.’s Lost Soul Ultra (where he ran the 100-miler in 2021 in 19:05:00, beating his own previous course record of 19:27:00); he set the 48-hour Canadian record at 6 Days in the Dome in 2018 (358.163 km); in addition, he holds Canadian records over 24 hours (257.093 km) and 72 hours (500.077 km).

Proctor shared daily posts on Instagram that included his mileage, a ‘ditch find’ of the day, and his daily progress. In a recent post thanking the watch brand Coros for their sponsorship, he mentioned that he would be making his COROS data available post-run, but warned, “they’ll be big files.”

American ultrarunner Pete Kostelnick is familiar with a journey like Proctor’s: he holds the trans-American speed record of 42 days, 6 hours, 30 minutes. Kostelnick spoke to Proctor on Thursday during the final leg of his run, and shared some insight into how he is probably feeling right now.

“It’s bittersweet, but mostly sweet. After over two months, Dave’s new normal is very simple–eat, run, rest, repeat. Soon he’ll be back to ‘normal’ life, which, quite honestly, is a shock to the body and mind. In something like this, I think also a lot of the reward comes while you’re doing it,” Kostelnick said. “It’s a powerful feeling to know you just ran another 105 km yesterday, today and will keep doing it day after day.  Once you’ve done it, you have so much to celebrate and be thankful for, but part of you is also thinking “well, what now?” My best advice to him today was to spend some time running alone and reflecting on the whole experience as he nears the finish line.”

Proctor was joined across the country by various friends, family members and fellow ultrarunners, who crewed and logged kilometres with him for anywhere from six days to over two weeks. Calgary-based ultrarunner Joel Campbell spent nine days with him, and has also paced him at local races. He feels Proctor’s strongest ability is his mental stamina.

“[It] is what puts him on the shortlist of elite multi-day runners out there,” Campbell says. “A lot of it has to do with his courage and the willingness to put himself on the line for failure, and high-profile public failure at that. Scrolling through the comments on his social media posts, I’m struck by how many people mention their own running triumphs, but more often, their missed attempts. Most of us have bonked in a race at some point, and to see him be willing to try again and now achieve his goal, seems to inspire others in whatever pursuits they’re facing.”

Kostelnick agrees: “He’s stubborn! This accomplishment for him has been in the making for years, and there were so many times when almost anyone but Dave would have said ‘well, maybe it’s not for me. Time to move on.'” Proctor faced both mental and physical challenges on the road and shared some of them with his fans on social media, including his struggle with not seeing his kids for so long and the physically painful start to each day.

Proctor touted both Howie and Terry Fox as inspiration on the road, sharing his thoughts on day 39 as he ran on the stretch of highway where Fox was forced to end his own trans-Canada run: “On this road, on this day I was schooled in the lessons of courage, determination, and belief that I thought I understood prior to this run but now know that I knew nothing.”

Proctor’s partner, Lana Ledene, shared her perspective on social media Wednesday evening. She wrote about watching Proctor log miles seemingly without effort, and the immense suffering and exhaustion she witnessed at the end of each day. Ledene asked Proctor how he managed to keep going: “He said he doesn’t think about the pain, he blocks it out and does not allow it to occupy any space in his thoughts.” She adds: “Without a doubt, Dave’s superpower is not his legs, it’s his mind.”

Post-run Thursday, Proctor shared that he was looking forward to coffee in bed, and added: “I’ll be taking tomorrow off running.”

Should You Cut Caffeine Before A Race?

If there's one thing I know about endurance athletes, it's that we love our caffeine. We love our coffee in the morning, sports nutrition products filled with caffeine to get through tough workouts and races, and a luscious hit of dark chocolate at night. Many of us see caffeine as part of our internal regulation to keep us happy, alert, and running on all cylinders. After all, the very nature of our sport requires us to wake up early in order to jump into a cold pool, pedal on the trainer, or run with a headlamp before the rest of the world gets going. Who wouldn't need a pick-me-up at zero-dark-thirty?

Caffeine might be as essential to the athlete's training regimen as their shoes or their favorite hydration vest. It's the most widely-consumed stimulant throughout the world, found in substances such as coffee, tea, energy drinks, chocolate, and soda. But could that constant daily exposure to caffeine be hurting us on race day?

Many of us know the benefits of caffeine as an ergogenic (work-producing) aid to lessen the perception of fatigue and help with sustained intensity for longer durations. However, if you are a regular caffeine user in your daily life, you've probably been warned that your tolerance reduces its race-day stimulation. A new study by Carvalho et al. (2022) set out to determine if habitual caffeine consumption impacted the overall potential benefits of caffeine for both trained and untrained men and women in differing sport types (endurance, power, and strength).

Caffeine is an effective stimulant because it is close in structure to the compound adenosine, which makes you tired. This similar structure makes caffeine an adenosine antagonist - in other words, caffeine blocks adenosine from attaching to the synapses within the brain that signals sleepiness. Simultaneously, there is an indirect effect on the release of other "feel good" neurotransmitters, including norepinephrine, dopamine, serotonin, glutamate, and perhaps neuropeptides. Because the brain hasn't gotten the message to feel tired, and because it has gotten the message to feel excited, humans feel more refreshed and focused than before we made that Starbucks run.

Within an exercise bout, caffeine has been supported by moderate to high-quality evidence to have acute benefits such as positive work-producing impacts on muscle endurance, muscle strength, and aerobic endurance.  However, certain studies suggest that habitual caffeine users negate some of the positive benefits to exercise that occur with caffeine use over time.  The most recent study aimed to determine if that was the case by quantifying the amount of research published on habitual caffeine consumption.

Does consuming caffeine daily reduce its effectiveness on race day?

Studies with an intervention had to include acute caffeine supplements (of any kind) before an exercise task compared to a control group without caffeine supplementation while doing the same exercise. Finally, outcomes of the exercise task needed to be evaluated as changes in exercise performance or capacity. After screening, 60 caffeine studies met these requirements and were included in the meta-analysis, which included 1137 participants-84% were male, 718 were trained, and 400 were untrained.

After the statistical analysis, the results suggested a small positive overall effect of caffeine supplementation on exercise outcomes of endurance, power, and strength regardless of regular caffeine consumption, sex, or level of training (trained vs. untrained).  In addition, this positive effect only occurred when the acute dose was under 6mg/kg body mass, but not over this amount. This is consistent with previous literature which suggests quantities of 2-6mg/kg body weight are appropriate to produce an ergogenic effect on performance in most athletes.

Additionally, caffeine had this positive work-producing effect regardless of whether the acute dose in the study was higher or lower than the participants' regular daily dose administered caffeine or if the research protocol included a withdrawal period before entering the study. One limitation to these findings was that only 24% (60/246 studies) reported their participant's mean habitual caffeine intake, reducing the impact of these results. Therefore, many studies didn't take this into account and could not be used for the final analysis

Do I need to cut back on caffeine before race day?

While many coaches suggest a caffeine withdrawal period before a big race or endurance event, the results of this study do not support caffeine withdrawal as a necessary or effective method for producing an ergogenic effect during a race. Regardless of habitual caffeine intake or the acute dose ingested, an ergogenic effect was reported so long as that acute dose was under 6mg/kg body mass. As a handy reference, we've included a table below of common caffeinated beverages, sourced from the Harvard School of Public Health.

Conclusions

The long and short of the study is good news for many athletes who are daily coffee drinkers. Anyone who has experienced the side effects of caffeine withdrawal - headaches, drowsiness, impaired concentration, depressed mood, anxiety, and irritability - should be letting out a small cheer right now. The taper period can be hard enough as it is, so there's no need to add caffeine withdrawal on top of that.

To get the most out of your caffeine consumption, it would be a good idea for you to experiment with caffeine in doses of 2-6 mg/kg body weight in training to determine how it impacts you personally. Some athletes feel extra jittery on race day, and this may or may not be a good thing to nail your "A" race. It has been suggested that not all athletes have the same reaction to caffeine, and that genotype may play a role in that response. However, until you know your genotype, working with a sports dietitian and tracking your individual response with varying caffeine levels within the proposed range can help identify a caffeine strategy that offers the most potential performance benefits.

Break out of a running rut today with these tricks, mix up your routine to feel revitalized

If you feel like you’re in a rut and can’t get out the door or are simply not having fun when you’re out there, try modifying your routine with one of our (tried and tested) simple suggestions.

I recently missed a couple of scheduled training runs due to some travel–no big deal, right? I know from experience that it takes much longer than a day or two to lose fitness and that I simply needed to jump back on that proverbial horse. Sounds easy enough, but I was quickly reminded of how a few sub-par days of running, or a few unplanned extra rest days can play tricks with my mind. These ideas might sound silly, but they work–and you’ll soon be looking forward to your runs again, rather than opting for the couch.

Switch it up

If you usually run on the roads, drive to a nearby trailhead and tackle a few trails. Switching it up doesn’t have to take a lot of effort, though: changing your routine can be as simple as veering into a different neighbourhood, running at a different time than usual (think evening instead of early morning), or throwing a stair workout into the mix. Trying something new can be challenging–but it also lessens any expectations you may have of yourself to hit goals or run at a certain pace. Know that you’re stimulating both mind and body by adding creativity, and you’ll probably have some fun while you’re at it.

Scrap the data–or take a break from obsessing over it

Data can be useful and is a handy tool to have. Many things can impact it.  and it can be easy to focus on the numbers and ignore what they may be actually reflecting. If you’ve just had a mentally exhausting week, your heart rate may be higher than normal and you may find it hard to hit the usual paces you run at; similarly, if it’s really warm or windy outside, you may run slower than usual. If you find that you’re getting hung up on the numbers, try going for a run and leaving your watch behind. That may be too hard (hey, I hear you); alternatively, try telling yourself that today’s run is simply “miles in the bank” and change your watch setting to reflect time rather than pace. If you can’t resist looking at your data later and are surprised by how slowly you ran, know that not only did your body find the pace it needed for you while you were out there, but also that running slowly is a skill. Give yourself a pat on the back for taking a step towards greater running efficiency.

Try a new podcast or playlist, or try not listening to anything

Confession: I once ran to the same (albeit long) playlist for close to a year. When I’m struggling to get out the door I find that getting some podcast recommendations from friends, downloading a few episodes, and queuing them up to listen to is enough of a mental boost to get me out the door. Whether it’s a running-based podcast,  true crime, self-help, or something funny, knowing I can zone out and tune into something new can be enough to overcome the lack of enthusiasm I may be feeling. My partner recently went through a bit of a battle to get out the door, and discovered that leaving his formerly-relied-upon headphones at home and enjoying the scenery on his long run was a game-changer for him. While he’s back to his regular eighties-mix playlists, he says he plans to take the quieter, scenic path more often.

Bonus tip: combine a few of these for an extra boost

Go really wild and throw a few of these mental picker-uppers into the mix at once.  Like adding a shot of espresso to your regular coffee, adding more than one of these tricks to your run will amp up the rewards. After a week of dragging myself out the door, I ran some mountain bike paths with my husband. I had been following a training routine and working on nailing paces in speed workouts while keeping my heart rate down in longer runs, and I needed a change. While I kept my watch on, I ignored my pace and stopped to take a few photos and chat with passers-by. I left my headphones at home, paying attention to the new route we were following and admiring the scenery I often take for granted while grinding out interval repeats. I knew the windy, hot day heat was going to impact my data, and I reminded myself that wind and heat are powerful tools to train mental grit, something that is not directly reflected on Strava. The result? I had a blissful and challenging morning run, bonded with my partner while enjoying our community, and felt refreshed and ready to approach my next training block.

How to handle the summer sweats, use these tips to manage excessive sweating on summer runs

Now that summer is in full swing across Canada, temperatures are soaring. Summer running can be fun, but it can be tough to find the right time of day to get out without being drenched in sweat. There’s no need to feel self-conscious about how much you sweat–it’s your body’s way of preventing overheating–but here are some ways to manage your sweat glands for maximum freshness.

Dress for success

Before heading outdoors, check current weather conditions, forecast and humidity If conditions are hot and humid, choose a moisture-wicking fabric like polyester, polypropylene or nylon. The development of technical fabrics has been a boon to runners!

Socks made of merino wool or a polyester blend are more effective at absorbing sweat than other synthetic materials. 

To maximize comfort while running, always dress for 10 degrees warmer than the air temperature. 

Cut back on caffeine

While a majority of Canadians can’t live without their morning Tim Horton’s, caffeine may not be the best thing for your sweat glands. According to the Mayo Clinic Institute, “Caffeine stimulates your central nervous system, which activates your sweat glands.” Caffeine elevates your heart rate, and sweating uncontrollably is not an uncommon side effect of overconsumption. If you are trying to sweat less, try cutting back on your daily coffee intake. (The recommended daily maximum for healthy adults is 400 mg per day–about four cups of coffee.) 

Use antiperspirant

If you’re only using deodorant to tame your pits while you work out, it won’t do much. All deodorant does is mask unpleasant smells; antiperspirant helps reduce sweating by plugging your sweat glands with aluminum salts. Some athletes will put on antiperspirant the night before their run to allow it to absorb into their sweat glands and prevent sweat the following day.

Stay cool

Some final tips for staying cool in summer:

place a small bag of ice on your head or neck before you run.

Stay well hydrated throughout the day.

Change up your usual route and head into the trails to find some shade. 

Run Commutes Aren’t Just for Getting to Work

If you’re looking for ways to stay motivated during your Streak, try using the daily jog as transport. 

The second half of the Run Streak is when most of us start to crave a rest day or feel a slump in motivation. It’s also the time that I dip into what has been a streak-saving secret: run commuting.

After all, running was transport way before it was sport, and the idea of bookending your work day with runs to and from the office isn’t a new one—especially during the summer Streak when we’ve got more daylight and try to avoid the hottest hours of the day. (Even if you work from home, you can still jog a “fake” commute like ultrarunner Mike Wardian does each morning when he’s trying to get in extra mileage.) 

Personally, the majority of my run commuting isn’t from home to office and back again. Rather, it’s for heading to other destinations that I would have otherwise hopped in a car. I can’t help but mention that at a time when gas prices have soared over 5 bucks (6 in some areas!) per gallon. It may not save you a significant amount at the tank, but I feel like it counts double when the mileage that would have been going on your car is going in your training log instead. 

If you’re dragging a bit and need something new in your Streak, or just need to squeeze in a quick mile with a task you’ve already got on your schedule, I’ve got a few suggestions. I’ve done them all myself, and each has either added a little convenience or excitement to my Streak. My challenge to you is to try one of these during the final days of yours: 

Run to a local coffee shop for your morning coffee.

Jog to meet a friend you haven’t seen in a while.

Get an errand out of the way. (I run to get my groceries and count carrying them home as my weight training.)

Experiment with a run commute to work

End a hot run with ice cream for the walk home. 

Save the delivery fee on something small you’ve Uber Eats’d (These apps offer more than just food orders now.)

Pick up birthday or holiday cards for friends and family. 

A Few Tips

If you have a watch that offers built-in payment methods, get it set up before you head out so you can leave your wallet at home.

Remember that you don’t have to run the whole way. Maybe you’ll ask a friend for a lift home, carpool with a coworker, or use public transport for a portion of your trip.

Plan your route ahead of time. Use turn-by-turn GPS navigation on your phone’s app or watch as back up. 

If you’re commuting during busy hours, incorporate parks into your route to avoid busier roads and sidewalks.

Use hear-through mode on your headphones, or just leave them at home. 

Seal your cash or cards in a Ziplock baggy to keep them from getting sweaty.

Short, easy jogs during cooler hours won’t leave you stinky or drenched.

Always give yourself about 10 more minutes than you think you’ll need. 

Can a Pair of Running Shorts Be Worth $200?

If within your first minute on the Satisfy product page you don’t do take a second look at the prices, kudos. You’re a less judgmental (or far wealthier) person than me. 

“Who are these people?!” was my main thought the first few times I surveyed the site. My question was two-fold. First, who are the people paying $236 for a pair of trail shorts, or $215 for a tie dye short-sleeve shirt, or $322 for a pair of tights, or $65 for a bandana, or…you get the idea. Second, who are the people making this 70s-fonts-meet-space-age-fabrics gear splattered with phrases like “running cult member” and “run away?”

“I’m not obsessed with fashion,” Partouche says. “I’m obsessed with great products with a function.” Design, he says, “is always about solving problems—I want to run in the desert, I want to run in the mountains, what do I need? So we start with that story and we develop the product around the story.” Then, he continues, “we add cultural value, references that create a connection with the product, like a print, a tie dye, hand feel. It’s a balance of functionality and design. I like this image of a mix table, trying to push both knobs to the max without exploding the speaker. It’s a very romantic approach.” Indeed it is: “I want to squeeze in a few miles around the neighborhood before work” doesn’t strike quite the same chord.

Partouche’s vision of “cultural value” is both quite precise and hard to capture in a few words.

“My perception was not the spandex runner, it was running in the [19]60s, 70s,” he says. “No one else was really embracing this style of look and running. For me, running is like skateboarding. It’s a sport for rebels. I like this idea of bringing back running to its core values.” 

Visually, think short shorts, bandanas, retro graphics, and occasional purposefully distressed tops. The latter come via Satisfy’s MothTech process, which incorporates small holes for ventilation. (Runner’s World did a collaboration with Satisfy last fall that incorporated a 70s-era version of the magazine’s name on MothTech tops.) A boxy, cold-weather top with elbow patches and a slight turtleneck I tested is unlikely to be mistaken for, say, Under Armour apparel. (My wife calls it my cosmonaut top.) Tops and bottoms come with the care tag on the outside of the garment, to eliminate the possibility of chafing. The tags can be detached, leaving a thin remainder strip visible on the front.

I shared the Satisfy site with a running friend who has taught design. They responded with a list of phrases like “if running clothes were a trucker hat” and “engineered authenticity.” They also wrote, “This branding strikes me as a winking parody of indifference, offering a uniform anyone can purchase that’s designed to look like you give no shits about fashion when training and you are a serious macho runner like the runners back in the day—but a big dumb logo patch that signals to your peers in the know that this is actually a running lifestyle brand.” 

About those prices

Partouche says Satisfy’s potentially eye-popping prices can be explained by the company’s approach to fabrics and production. The brand’s technical fabrics might cost 20 euros per meter. “You can find some big brand shorts for [this price],” he says. “This is only for us the price of the fabric,” which he claims can be 20 times more expensive per meter than what’s used to make Nike shorts. “That’s why you can’t compare—it’s just not the same product,” Partouche says. When it doesn’t use technical fabrics, Satisfy uses natural ones such as merino wool and organic cotton, and recycled fabrics. 

Gear made of fabrics sourced in Europe are also produced in Europe. “Seventy to 80 percent of our products are produced in Portugal, under very fair [labor] conditions,” Partouche says. “That’s one big difference.” The merino that Satisfy uses is woven in Japan, and then the gear is produced there to lessen its environmental impact.

Partouche says the brand’s approach to product lines is also inspired by good environmental practices. There’s an evergreen line that’s always in stock, and there are occasional drops, produced in limited quantities (about 20 percent of a typical evergreen production run). “The idea here it to sell out the drops and not overproduce,” Partouche says. “We don’t have this putting-products-on-sale approach, which makes the brand more sustainable.”

I told Partouche that I and many other runners are on board with paying more for high-quality gear that’s produced ethically and sustainably, but that I saw nothing on the Satisfy site that gives context to the prices.

“This is the most challenging part now, to explain better what we do,” he responded. “We are 70 percent online. When you go to a store and touch the fabric, you can understand. On the website, if you just see a black T-shirt, it’s hard to understand.”

One runner’s reaction

I also told Partouche that the Satisfy apparel I ran in was some of the best gear I’ve encountered since taking up running in 1979. And I meant it. The cosmonaut top ($201) was warm enough as a single layer down to about 20 degrees, yet also comfortable into the mid 40s. Its boxiness easily accommodated underlayers, but I never felt constrained when doing faster runs in it. The tights ($159) I tested were even better. They, too, worked for a surprisingly large temperature range, and were just the right mix of sleekness and give.

Of course, $200 tops and $160 tights better be excellent! Are they worth that much? 

That depends on what you mean by “worth.” Anyone fortunate enough to have disposable income devotes some of that money to things others never would. I can’t believe how much my sisters spend on Major League Baseball tickets and Disney vacations. They would probably scoff at what I pay for a pound of coffee beans.

To continue the coffee analogy: It’s worth it to me to spend $20 for a pound of fair trade, organic, single-origin beans rather than $10 for a blend from Dunkin’. Beans that are $30 or more per pound are a different matter. I know the beans will be even better than what I usually buy, but not that much better. Maybe I’ll buy them as a gift or vacation splurge once or twice a year.

That’s where I’ve landed on Satisfy gear. Their merino wool socks are probably the most comfortable, best-functioning socks I’ve ever run in. Still, they cost $53 a pair. I can buy a pair of Darn Tough socks—also merino, also manufactured responsibly, and with a lifetime warranty—for around $25. For me, spending twice as much to get gear that’s perhaps 12 percent better isn’t worth it. I’m also not someone who likes slogans or big brand names on his clothes.

But that’s just me. Satisfy has an incredibly devoted Instagram following, and has now been in business long enough to counter kneejerk they’ll-never-make-it predictions. 

“Our approach to product design and craft is simply different from the rest, and I think that’s what makes us stand out,” Partouche says. “Today, our challenge is getting our product in people’s hands, because I’m convinced that when someone feels the textures of our fabric technologies, sees all the details that we inject into our design, they understand why we’re priced at where we are.”

I mean, I know I’m just a middle-aged guy sitting at home in Maine. But is there really a massive Venn diagram overlap of adventure runner, disposable income, and punk/chillbro/psychedelic/hippie aesthetic? Did I miss where, per the Satisfy site, the best way to explain the recovery portion of a track workout is, “really take advantage of the 60 sec rest to get SO chill until the next rep”? I decided to find out. 

Executive summary: The clothes are excellent, the prices aren’t necessarily outrageous once you consider all the factors, the brand’s founder is a passionate runner with an admirable DIY streak, and running is big enough to accommodate many approaches. 

But I doubt I’ll ever buy a piece of Satisfy gear.

Birth of a brand

Satisfy is inseparable from its founder, Brice Partouche. Now 45, Partouche started running in his mid-30s and was immediately hooked. “I got high when I ran,” he says. “I was lucky enough to experience this at an early stage, which is why I kept going back to it.” His love for the life-changing magic of lacing up is palpable. He says things like, “I found running in my mid-30s, or running found me” and, “This is a dream of the brand—everyone should experience the high.”

What Partouche didn’t like about running was the clothing. “Most of the brands, the products are kind of cheap,” he says. “To me, the hand feel, the touch of the fabric is important.” He was also dissatisfied with the functionality of things like key pockets and phone storage in the gear he ran in; the distractions interrupted his sense of flow.

As a teen skateboarder, Partouche started a T-shirt brand. He later dropped out of medical school and founded a denim brand. A drummer, Partouche grew up listening to and playing punk rock. “These activities have a huge cultural value attached to them,” he says. “When I jumped into running, I couldn’t find any brand that supported this idea of running alone and running away from things.” Drawing on skateboarding’s and punk’s ethos, Partouche says, “If it doesn’t exist, you just do it yourself. I wanted to create product that will allow the high. I really believe that part of this could be achieved with the product you’re wearing.”

He spent several months developing prototypes. The first sales occurred in 2016. Headquartered in Paris, Satisfy now has 17 staff members. According to Partouche, North America makes up half of his market. (“France is 1 percent of the business,” he says a little ruefully.) Sales are almost entirely online, although you can find Satisfy gear in a few U.S. running shops like Renegade Running in Oakland, California, and The Loop in Austin, Texas. Partouche calls these “contemporary, new running stores with an experience.” 

Does Mushroom Coffee Offer Any More Benefits Than a Regular Cup?

The truth on whether it packs health benefits or provides any pay-offs for your mileage.

While many people turn to a morning cup of coffee as a pick-me-up, others might sip the beverage as a way to boost their health and performance. After all, research shows the benefits of caffeine for those looking for an edge, including reduced time to exhaustion during exercise, so you can clock more miles without fatigue. But now another health trend has joined the coffee shelves: mushrooms.

The mushrooms infused into coffee are also known as adaptogens—or plants thought to have stress-fighting capabilities. Manufacturers claim that adaptogenic mushrooms, like cordyceps, reishi, and Lion’s mane, make mushroom coffee a calming beverage, rather than a jittery caffeine fix. 

To figure out how mushroom coffee stands out from your regular cup of java, we turned to a few nutrition experts. Here’s what to know before you buy. 

Are there benefits to mushroom coffee?

There are many health promises associated with mushroom coffee, such as enhanced productivity and athletic performance, a boost in metabolism, and increased relaxation. The only problem is that there is absolutely zero research on mushroom coffee. 

That said, “all mushrooms are rich sources of vitamins and minerals, so they do contribute nutrients and antioxidants [to your diet],” says Ginger Hultin, M.S., R.D.N., owner of ChampagneNutrition, and author of Anti-Inflammatory Diet Meal Prep and How to Eat to Beat Disease Cookbook. 

Elizabeth Shaw, R.D.N., C.P.T, founder of ShawSimpleSwaps.com says researchers have studied the health benefits of mushrooms and the results show promise in a variety of areas.

That means that while the combined effects of mushrooms and coffee have not been proven, there is some research on the benefits of fungi for athletes. For example, a study published in High Altitude Medicine & Biology in 2014 examined the effects of rhodiola (an herb) and cordyceps (a mushroom) supplementation on male athletes who were training at high altitude. The athletes who supplemented with rhodiola and cordyceps were able to run for longer before reaching exhaustion than those in the placebo group. 

Another randomized controlled trial found that eight weeks of supplementation with rhodiola and cordyceps slightly enhanced endurance training performance and body composition in young sedentary individuals. 

There is some research on other varieties of mushrooms and their health benefits, too, such as reishi for improving immune response and Lion’s mane for mitigating impaired cognition, but the populations studied were small groups (less than 50 people) and football players or cognitively impaired men, so the results don’t necessarily translate to runners. 

That said, while there is some research on the benefits of mushrooms for athletes, we still need more science to solidify their pay-offs. 

Besides the lack of scientific evidence, Shaw does point out a pro to mushroom coffee that she has personally experienced: “One of the cool things [about] mushroom coffee is that it’s actually lower in caffeine but gives me the same ‘jolt’ I’m looking for,” says Shaw. For example, a cup of Four Sigmatic’s instant mushroom coffee has 50 mg of caffeine, compared to almost 100 mg in a cup of regular coffee. So for those who like some caffeine in their life but find coffee to be “too much,” certain mushroom coffees may do the trick. 

Are there drawbacks to mushroom coffee?

There aren’t too many drawbacks to drinking mushroom coffee, other than putting a dent in your wallet. “This specialty coffee can get a little pricey (most brands cost around $20 for a 12-ounce bag of beans), so while it’s a fun, trendy, functional food to try out, it’s not a must-have for health if you’re on a tight budget,” says Shaw. 

Not to mention that very high doses of medicinal mushrooms are used in research to show any health benefits. Most mushroom coffee manufacturers don’t disclose the amount of shrooms in their products, meaning that it’s unlikely that you will reap the same benefits from a cup of mushroom joe. 

As with all new additions to your diet, though, Hultin advises checking with your medical team to make sure the mushrooms do not interact with any medications you may be taking. 

What to know before you buy

“Be sure to check the label and read the ingredients,” says Hultin. She suggests watching out for added sugars or flavors. “It’s important to know what’s in all of your foods and beverages because these ingredients can add up throughout the day,” Hultin adds. For example, the max recommended dose of caffeine per day is 400 milligrams or about 4 cups of coffee so keep that in mind when sipping mushroom-infused variations. 

As for brands to look for on shelves, Shaw is most familiar with Four Sigmatic, which comes in whole bean, ground, instant, pods and even lattes with powdered mushrooms mixed in. They also feature non-mushroom additives in their coffee, like probiotics and ashwagandha. 

Brainchild is a Seattle-based mushroom coffee distributor that uses beans from small farms. They have ground and instant coffee with mushrooms, like Lion’s mane, cordyceps, chaga, and reishi, as well as tea with mushroom infusions. 

And if you’re looking to switch things up a bit, Om sells mushroom coffee, mushroom matcha lattes, and mushroom hot chocolate. 

The bottom line on mushroom coffee

If you want a cup of coffee with less caffeine and maybe some mild health benefits, then there’s no harm in trying mushroom coffee. But don’t expect it to completely revolutionize your health. And keep in mind that it does have a slightly earthier taste than normal coffee. So if you like it, go for it. If you compensate by adding more sugar and cream, then consider skipping it.

Mushroom coffee is basically powdered mushrooms mixed in with coffee grounds. And proponents of this drink combination swear that it not only tastes good, but it’s also loaded with “good for you” ingredients.