Run INNOVATIONS
THAT
CHANGED
Better, RUNNING IN
2017
Faster, Mental
Grit to
■
Stronger
The Body Test
Overcome
Any Injury
Fun, Quick
■
+
Workouts
Your Weak Spots
■
How to
Stoke a
Lifetime
Love of
Running
F
COOL
CLOTHE S,
T ECH
& BLING DECEMBER 2017
RUNNERSWORLD.COM
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CONTENTS
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49
GEAR OF THE YEAR
We’ve tested piles on piles
of gear and tech in 2017. These
nine new products are the
highlights for their innovation,
style, class—and the fact
that they make running easier
and better than ever.
BY SAMANTHA LEFAVE
60
THE MAYOR OF RUNNING
TAKES HIS FINAL LAP
After 30 years at Runner's
World, Bart Yasso is hanging
up his sneakers. Our Chief
66
Running Officer leaves us with
some parting advice from his
new book, Race Everything.
BY BART YASSO WITH ERIN STROUT
74
MIRROR CATCH ME IF YOU CAN!
Hobbled by a spinal cord
MIRROR
injury, an adventure writer
returns to racing in the annual
Wings for Life World Run
and discovers just how far his
Unlock the secret to new legs really can go.
preventing injury and BY TODD BALF
boosting performance.
BY ASHLEY MATEO
ON THE COVER
COVER PHOTOGRAPH BY Sarah Kehoe > MODEL: Julie Nelson of Wilhelmina > HAIR BY Bennett Grey; MAKEUP BY Riku Campo for Art Department using Sisley
Paris > STYLING BY Argy Koutsothanasis > MANICURE BY Rachel Shim using CHANEL Le Vernis > CLOTHING: Adidas Cross-Back Bras ($25) > No Ka’Oi Kihi
Capri Leggings ($216) > Epson ProSense 307 watch ($249)
7
8
Editor’s Letter
Rave Run
HUMAN RACE
10 The Loop
12 The Advice 37 A Doggone
Good Idea
14 The Intersection A bookkeeper turns
an inspired side hustle
into a full-time gig.
ILLUSTRATION BY MICHELE MARCONI; PHOTOGRAPHS BY CHRIS MCENIRY (STREET STYLE); MATT RAINEY (BACKPACK)
26 Season’s Eatings These fast moms
Gift your run buddies bonded over miles—
one of these fun DIY and finding the perfect
holiday treats. running shorts.
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B U I LT F O R
FITNESS.
M A D E F O R YO U.
P E R S O N A L R E C O R D S D O N ’ T S TA N D A C H A N C E
W I T H T H E A L L - N E W F I T B I T I O N I C F E AT U R I N G
I N D U S T R Y- L E A D I N G G P S , E N H A N C E D H E A R T R AT E
S E N S O R , A U T O M AT I C R U N T R A C K I N G A N D A
C U S T O M S T R AVA E X P E R I E N C E .
USE.
USE
US
TH U
WIT
WI
SW SE
S E.
T H E S M A R T WAT C H D E S I G N E D F O R F I T N E S S
F I T B I T. C O M / I O N I C
Betty Wong Ortiz Zack Grice Paul Collins
EDITOR-IN-CHIEF MANAGING DIRECTOR PUBLISHER
Printed in USA
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EDITOR’S LETTER
FINISH
STRONGER Our strategy was to wait until the next
10 miles to run goal pace, and then save
the give-it-all-you’ve-got surge for the
final 10K. This worked. I had enough
energy in my legs to run negative splits,
and finished the race with a new PR!
You are stronger than you think.
Despite the stresses of life around
W
WHEN I BEGAN MY TRAINING FOR THE me, I found the grit to power through
Chicago Marathon with Nike+ Run 26.2 miles in Chicago feeling strong
Club Coach Jessica Woods last sum- and confident. Running events are al-
mer, she asked me what my goal was. ways an effective reminder of the inner
“To finish,” I replied. Isn’t that the fortitude that you carry everywhere,
goal at every marathon? With five not just on a racecourse, but through all
previous marathons under my belt, personal and professional challenges.
though, there was never any doubt that Two weeks after Chicago, I was sur-
I’d finish. Still, keeping my expecta- prised and delighted to run a sub-two
tions low seemed the safe bet given all at the Runner’s World Half Marathon
the potential stressors—a demanding in hilly Bethlehem, Pennsylvania.
job, juggling home and kids, heck, even Which gave me my final takeaway:
race-day weather—that might throw a Simply finishing is no longer a satis-
wrench into my marathon plans. fying goal for me. Now, it’s all about
Jes continued to press me on my goal seizing the right moments to tap my
during our weeks of training together, strength and surge forward. COACH JES
GODLEY HEAD,
NEW ZEALAND
Runner
Pauline Watson
The Experience
A good hill workout
with a breathtaking
backdrop attracts local
runners to this five-mile
circuit. The trail con-
tains moderate inclines,
but the reward is stun-
ning coastal views of
Boulder Bay. “Nothing’s
the same while you’re
running,” Watson says.
“Around every bend,
the scenery changes.”
Wildlife
You’ll be tempted to
stop constantly, and
for sure when you
spot dolphins along
the coastline or white-
flippered penguins
roaming the beaches
during nesting season
(typically from July
through December).
Historic Highlight
A must-see: the World
War II battery, two
miles from the trailhead.
Explore the remnants of
the 1939-built structure,
including two original
gun platforms.
Local Fare
Visit Ocean Cafe &
Bar, tucked along the
shoreside about four
miles away. Watson
recommends the
spinach and feta with
poached eggs.
Photographer
Nate Luke
FOR DOWNLOADABLE
WALLPAPER IMAGES, VISIT
RUNNERSWORLD.COM/
RAVERUN.
DECEMBER 2017 RUNNER’S WORLD 9
THE LOOP
The Cute
Our Creative
Director Jesse
The Stats
Southerland and
Our own Chief Senior Editor
Running Officer, Heather Mayer
Irvine are both
BART YASSO,
new parents!
is retiring this
month. Bart has TA X I
been circling
the globe
since 2007,
representing
us as the Mayor
Vivian Grace
of Running. Her running training
That adds up to progress is slow, as
she falls asleep im-
a lot of travel. mediately on walks.
“The only thing
He’s been on that seems to be
the road 100- runny so far is her
drool (and diapers),”
plus days each Jesse says.
year and has
racked up some
1.1 MILLION
AIR MILES. To
put those in
perspective,
that’s:
440,000
Finn Moses
This dude had races
under his belt before
he was born, includ-
ing RW’s Taco Mile.
YASSO 800S Finn now helps mom
(which is 439,990 more than you need to do train. “He’s a firm but
to estimate your marathon finishing time) fair coach, crying
only when I slow
down,” Heather says.
PHOTOGRAPH BY MATT RAINEY (YASSO)
The Question Race fees! Forget gear, Faster legs New head-
@imashleymi
I would love so I can BQ. phones but
WHAT RUNNING bulk Nuun and @ChrisBoie
couldn’t wait
GEAR DO YOU MOST A new tendon GU. Those so I got
HOPE TO GET FOR for my right
ankle!
little guys add
up! $$$
Motivation
@sharonpetrik1
them now.
@marydixson
THE HOLIDAYS? @jhgf1976 @Shaina_Cales
I don’t think
you understand
what the word
“excited” means.
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SHAKEDRY™, GORE® and designs are trademarks of W. L. Gore & Associates, Inc.
@sswineford
PHOTOGRAPHS BY LESZEK KOBUSINSKI/ALAMY (PHONE); MATTJEACOCK/GETTY IMAGES (SWEATSHIRT)
gore-tex.com/think
THE LOOP
The Poll
27%
GUT IT OUT
HOW DO
YOU GET IN
YOUR
HEAD WINTER
MILES?
START 73%
THE DREADMILL
The Advice
Jump-start your running with RUN um, which is crucial for bone health and aides muscle
STRONG, STAY HUNGRY. repair. Nuts, cooked dried beans, and leafy greens
like spinach, kale, and broccoli, work as substitutes.
The catch is you often have to eat more of these to
hit the calcium levels that milk provides. You can also
get calcium from fortified foods, such as cereals,
certain nondairy milks, and nondairy yogurt. Howev-
AVAILABLE IN bookstores, er you get it, shoot for 1,000 milligrams a day.
running shops, and online. SOTIRIA EVERETT, CLINICAL ASSISTANT PROFESSOR OF
NUTRITION AT STONY BROOK SCHOOL OF MEDICINE
SEE CHAPTERS AT
velopress.com/strong.
The Gallery
THE INTERSECTION
WHERE RUNNING AND CULTURE COLLIDE
Momentous
The New York Times reports that, Four years after his daughter’s death,
while in high school, White House Fred Miller runs the Chicago Marathon
Senior Advisor Stephen Miller allegedly alongside Shae Brown, the woman
jumped into a girls’ track race to show who received his daughter’s heart.
supremacy over the opposite sex.
PHOTOGRAPHS BY CINDY KUZMA (MILLER & BROWN); COURTESY OF DEVON BIELING (BIELING); MARK J. BARRETT/ALAMY (POLICE HAT); COURTESY OF GUINNESS WORLD RECORDS (AUSTRALIAN MAN);
American Devon Bieling rolls—
A wardrobe malfunction plagues literally—to a BQ at the Tunnel
Jozef Urban in the final stretch of Vision Marathon after her legs
the Košice Peace Marathon, expos- give out about 12 yards from the
COURTESY OF NATHAN EDWARDS (HOMECOMING PROPOSAL); SARAWUT PADUNGKWAN/ALAMY (NO POOP SIGN); COURTESY OF KIRBI KOZEK (PONY); COURTESY LOUIS VUITTON (SHOE);
ing his genitals (and yielding internet finish line. At 3:34:02, she finish-
fame). The ballsy performance earns es with 58 seconds to spare.
the Slovakian a time of 2:21:51.
Former-elite-marather-turned-
policeman Jack Kruse runs down
After discovering course- and tackles an armed suspect,
cutting, the Mexico City losing his shoe in the process.
Marathon disqualifies Note: Never attempt to outrun a
ALFREDO ESTRELLA/AFP/GETTY IMAGES (MEXICO CITY MARATHON); MITCH MANDEL (SHORTS); ALEX WONG/GETTY IMAGES (STEPHEN MILLER)
5,806 people. Runners say 59-year-old who once finished
they cheated for medals, 14th in the Boston Marathon.
social-media acclaim, or
call it a training run.
Stop!
Go!
Louis Vuitton launches An Australian man dresses
its first full-knit running to the nines and wins the
shoe, featuring a title of fastest marathon
hand-painted sole. in a three-piece suit. The
Each shoe takes about 25-year-old lawyer breaks
three hours to make. the four-year-old Guinness
World Record with a time
of 2:44:29.
An ornery pony in western
British Columbia harasses
a group of runners and
bites a police officer and
a construction worker. It A high school
takes three police cars to cross-country run-
corral the steed. ner asks a teammate
to Homecoming—or
HoCo, as the kids
now call it—with
a sign reading, “I
would be XCited if
you ran to hoco
Colorado Springs Police search for a with me!” He holds
woman dubbed “the mad pooper” for the sign at the finish
regularly defecating on a neighbor’s line, with flowers.
sidewalk while out running. Charmin Men, take notes.
offers year’s supply of toilet paper.
Frivolous
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
PERSONAL BEST Get Fit,
Eat Smart,
Run Strong
PHOTOGRAPH BY ARTHURHIDDEN/GETTY IMAGES
TAKE IT INSIDE
TURN A TIRED TREADMILL ROUTINE INTO AN EXCITING
PART OF YOUR WINTER-RUNNING ARSENAL.
BY M. NICOLE NAZZ ARO
W
joint stress than with asphalt
or concrete, and they’re far
safer for those who want to
zone out and run with music.
One of the biggest com-
plaints, of course, is boredom.
To keep it at bay, Rainsberger
suggests skipping super-long
runs (save those for the
WHEN WE SAY TREADMILL, outdoors) in favor of shorter,
do you think dreadmill? We programmed sessions two
get it. The scenery is monot- or three times a week. Our
onous, there’s no fresh air bodies adapt quickly to new
or sunshine, and if you slog routines, says Korn, so be
through the same workout sure to spend at least part of
every time, the tedium is real. your workout challenging
But here’s the thing: With the yourself with a new speed or
right plan, treadmills can of- incline setting.
fer much-needed variety and You can also turn to your
even a burst of motivation. Netflix queue, says Rod
And with the days getting Wilcox, a running coach and
shorter and the weather personal trainer at Harbor
dicier, there’s no better time Square Athletic Club in
to experiment. Edmonds, Washington—so
Just ask Lisa Rainsberger, long as you’re running a
the 1985 Boston Marathon steady-state workout and not
champ (and mom of current a grueling interval session
top collegiate miler Katie (when you can’t afford to split
Rainsberger). Rainsberger your attention between safety
swore by treadmill training and Stranger Things). Most
to survive long Michigan TV episodes conveniently last
winters growing up. “My old 30 minutes to an hour, de-
treadmill lasted 14 years, pending on what genre you’re
two marriages, and moves to watching, so it’s the perfect
four states!” she says with a excuse to pull double-duty.
laugh. She specifically credits Plus, today’s tech updates
it as an awesome tool for in- make it easier than ever to
Increase Speed
terval training, which science stay motivated: Most gym
THE
shows can boost metabolism, and home models offer
increase strength, and—if touchscreens, built-in fitness- ULTIMATE THE EXPERT
Lisa Rainsberger, founder of
spring racing is your goal— tracking apps, dozens of TREADMILL Training Goals, Colorado Springs
improve speed. workouts designed by run- WORKOUTS
What’s more, treadmills ning pros, and settings that TO... THE WORKOUT
A “3-2-1” speed session*
allow you to literally see allow you to mimic steep hills
yourself progressing, says Jill (think 15 percent inclines) and
0:01–5:00 Warmup
Bishop Korn, a Washington, drastic downhills (up to 3 per-
5:01–8:00 Fast pace
D.C.–based exercise physiol- cent). Some even sync with
ogist. “The numbers are right activity apps, or allow you to 8:01–11:00 Recovery pace
there in front of you,” Korn access mapping programs 11:01–13:00 Fast pace
says. “For people who like that simulate real-road con- 13:01–15:00 Recovery pace
to measure, it’s a motivator.” ditions (like the NordicTrack 15:01–16:00 Fast pace
There’s also the control Commercial 1750). 16:01–17:00 Recovery pace
factor: Treadmills allow you Whether you need to spice
17:01–29:00 Repeat 5:01–17:00
to train at a consistent pace up an old routine or start
29:01–34:00 Cooldown
(which can be hard to do from scratch, these three cre-
outdoors), they don’t require ative and engaging treadmill
*Intermediate runners: Increase warmup and cooldown to
navigating around potholes plans will help you heat up 10 minutes each. Advanced: Increase the warmup and
or stray branches, there’s less winter running. cooldown, and repeat the 3-2-1 fast/recovery block a third time.
SHOULD I TRY
RACING A
NEIGHBOR?
No matter how
tempting it is to
see how fast the
treadmill runner
next to you is mov-
ing (we know, the
pull of competition
is fierce), don’t go
there. You may start
moving too fast—or
slow—and that just
leads to frustration.
Plus, adds Wilcox,
“You wind up
doing somebody
else’s workout, not
Build Strength Torch Fat yours.”
DIAL IN
THE EXPERT
Michael Piermarini, director of
THE EXPERT
Matt Nolan, master instructor at
YOUR PACE
fitness for Orangetheory Fitness Barry’s Bootcamp, New York City WHAT ABOUT
“Easy pace means
BUILT-IN
PHOTOGRAPH BY DOUG MENUEZ/FORRESTER IMAGES/GETTY IMAGES
GROW
YOUR
GRIT
HARNESS THE
SCIENCE OF
RESILIENCE
TO OUTSMART
ANY INJURY—
AND BOUNCE
BACK FASTER
IF ONE
STRIKES.
BY CINDY KUZMA
GETTING INJURED SUCKS, AND IT’S EASY TO ANGRILY researcher at the University of Utah. “If you’re stressed, for in-
complain about it to anyone who will listen. But emerg- stance, that’s going to impact bloodflow to the injured limb. And
ing research shows that your mental state actually plays a role in when you’re injured, you need bloodflow to promote recovery.”
whether you’re at higher risk for chronic injury—and how well That’s not the only time your mind-set matters, either. When
you’ll recover. researchers analyzed 278 runners, some injured and some not,
Take this 2013 study: Researchers looked at athletes who had they found that those who frequently faulted themselves for not
ACL reconstruction surgery, and were able to predict with 70 being tough enough were more likely to get hurt the following
percent accuracy those who would make a full comeback within a year—a fact that mattered more than how many miles they ran.
year. How? By identifying key psychological outlook factors such Here’s the thing: There’s a way to actually think yourself out of
as mental readiness and sense of control. In a separate review of a crappy outlook. It’s called a resilience-boosting psychological
11 studies, scientists found that emotions like fear and doubt pre- skill set, and having it can improve physical healing and emo-
vented injured athletes from getting back in their groove, while tional well-being, says Carrie Jackson-Cheadle, a mental skills
those who were motivated and confident—despite performing coach in Petaluma, California.
worse than usual—were more likely to make a swift comeback. The following tips can help shift your outlook, so that if inju-
“Emotions can impact your behavior and physical healing,” ry strikes, you’ll up your odds of getting back to running faster
says Les Podlog, Ph.D., an educational sports psychologist and and stronger than ever.
REHAB RIGHT
The biggest pre- make adjust-
injuries. But if
dictor of a future ments to avoid
you’re injured,
running injury is injury.
there are red
a previous one. flags to watch
Sure, biomechan- out for, includ-
ics bears part of ing aches that Acknowledge Shift your Change
the blame—but Seek increase or angst. end zone. your chatter.
some runners support. intensify while
are chronically running, linger No runner wants It’s time to Imagine the re-
hurt because A positive social a day or more to spend time on trade running assuring words
Tame stress. after you stop,
they appear to network, like a the sidelines, and goals for rehab- you’d offer an
or change
fall prey to the running group, simply admitting oriented ones injured friend,
your gait, says
same thoughts Athletes undergo- acts as a buffer Kevin Vincent,
that can make that are objective then imbue your
and behaviors ing trying times against stress. M.D., Ph.D., you feel better, and flexible. “It’s self-talk with that
over and over, appear to be Studies show director of says Jackson- never going to compassion. The
says Toomas more injury- that hanging with the University Cheadle. You may happen as fast positivity can
Timpka, M.D., prone, says a training partner of Florida even find it easier as you want,” help alter your
Ph.D., author of David Coppel, in between hard Running Medi- to move on if you says Jackson- behavior as well
the self-blame Ph.D., a sports workouts can cine Clinic in write down your Cheadle. So as rehab provid-
Gainesville.
study. Our brains psychologist at help enhance disappointment, focus on goals ers’ reactions to
Stop running
can adjust to the University of muscle recovery. she adds. While within your you, says Podlog,
if you expe-
gradually wors- Washington. If And don’t be rience them,
you have free control, like doing creating a vir-
ening symptoms, you can’t elimi- afraid to consult and seek treat- rein to express daily PT exer- tuous cycle that
he says, allowing nate whatever’s a pro if you want ment if they every negative cises. Doing so might improve
tough-as-nails bugging you, a mental edge. don’t resolve emotion first, hinders feelings the quality of
runners to modulate your re- Sports psycholo- with rest. try to end on an of helplessness overall support—
ignore minor sponse, suggests gists teach skills up note: “I won’t while still improv- and even the
twinges instead Jackson-Cheadle. for running better always feel this ing your physical level of medical
of addressing Deep-breathing and living happier, way” is a good condition, says care—that you
them. To break exercises switch says Coppel. example. Podlog. receive.
Visualize sessions reduced can increase take hope (and wards—had more
success. athletes’ anxiety feelings of control, tips, if they’re qual- positive experienc-
and improved knee confidence, and ified) from others es and less anxiety
As much as you’ve flexibility faster connectedness, who’ve rebounded. during postinjury
missed your after ACL surgery. all of which suffer comebacks. As
regular routine, Can’t picture it? when you’re side- Remember you bounce back,
ramping up running Use an app like lined, says Podlog. your why. reflect on why you
postinjury is often Headspace, which Whether it’s an lace up. Whether
nerve-wracking. offers guided med- elite—like Olympic In his research, it’s long-term
Create mental itations on rehab marathoner Podlog found that health, a way to
TALK
IT
OUT
On a Steep Hill
On a Downhill
SAY THE
ONE OF THE MOST COMMON can trigger a surge in cortisol, which It helps keep me
pieces of advice that I hear lowers motivation to keep going. from pounding down
newbie runners tell each other is The higher the stress, the more the hill, stressing
MAGIC to “zone out” while on a run. Be it miserable you’re likely to feel. my hamstrings and
through music or simply letting go The point isn’t to obsessively shins, or overusing
my quads.
WORDS
of your thoughts, as long as you’re focus on running. Simply thinking
not thinking about the fact that of fire-up phrases or keeping a
you’re running, they say, then specific game plan in mind (and a To Pick Up
you’re better off. realistic pace, of course) can trigger the Pace
WHEN THE That’s bad advice. Our brain uses the prefrontal cortex to take over,
RUNNING two operating systems to manage and temper the flow of cortisol.
I literally tell myself,
GETS TOUGH, running—the ancient, subconscious This way, you control your motiva-
“I’m getting faster,”
even if that’s not true.
THE TOUGH GET part (a.k.a. the reflex brain, located tion, even if you encounter stress. (I won’t look at my
MOTIVATED. in the brain stem), and our much I personally make sure I have a watch, either, in case
HERE’S HOW TO smaller, conscious section (the few words ready to roll—phrases I need the mental
TRAIN YOUR prefrontal cortex, housed in the that remind me of proper form or trickery.) I’ll also try
frontal lobe). When we run zoned times I overcame common running
BRAIN TO GET out, the reflex brain takes over, and challenges (like a slow pace or a
“I am strong” as a
reminder that I have
YOU THROUGH. stress builds from exertion, heat, lack of confidence). Check out my more left in my tank
BY JEFF GALLOWAY even starting too fast. That stress go-tos, at right, for sticky situations. before the finish line.
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PERSONAL BEST TRAINING
SUITE 2
SWEAT
SESSIONS
HO-TEL, MO-TEL,
HOLIDAY INN…CUE
THE SONG (COME
GROOMING BY COLLEEN KOBRICK; STYLING BY ARGY KOUTSOTHANASIS; CLOTHING: RHONE REIGN SHORT SLEEVE SHIRT ($64); RHONE MAKO SHORT ($64); REEBOK FLOATRIDE RUN SHOES ($150)
ON, YOU KNOW IT)
AND TRY THESE IN-
ROOM WORKOUTS,
WHEREVER
HOLIDAY TRAVELS
MAY TAKE YOU.
BY LISA HANEY
6
Side Lunge Lateral Pushup
and Balance
Start in high plank.
From standing, step Move left hand and
right foot out into a foot to the left, then
lunge, keeping left bring right hand and
leg straight. Drive off foot to meet. Do a
right foot to return pushup. Move right
to start, hovering hand and foot to
right foot next to right; follow with left
left; hold 1 beat. Do hand and foot. Do a
reps; switch legs. pushup. That’s 1 rep.
4 Bridge
Swing 5 Single-Leg
Walk-Outs 6 Second Posi-
tion to Lunge
Lie faceup, heels near Lay a towel down; stand Stand with feet more
butt. Squeeze glutes at the back and slightly than hip-width apart,
and drive hips up. With extend one leg back. toes pointed out. Squat-Cross- Skaters
ILLUSTRATIONS BY CHARLIE LAYTON
weight in left heel, lift Bend forward, place Extend arms to sides, Punch
straight right leg toward hands on floor, and walk palms forward. Lower From standing, push
ceiling. Lower leg to the length of the towel into a plié squat. Lift Squat low with back off right foot to jump
hover just above floor, with hands (keep back halfway, pivot feet to flat, chest raised. As a couple feet to the
then swing leg out to leg lifted). Pause in a the left (upper body you rise up, rotate left. Land on left foot
side 45 degrees. Bring plank, then walk hands follows), and lower hips to the left and and let right foot
leg back in front and back toward feet. Roll into lunge. Lift halfway, punch with right swing behind you,
continue reps. Do 8 your body up. Do 4 pivot to front; switch fist. Rotate back to speed-skater style.
reps; switch sides. reps; switch legs. sides. Do 8 reps. center; repeat on Quickly repeat on
other side for 1 rep. other side for 1 rep.
SEASON’S
EATINGS
MAKE YOUR RUN
BUDDIES HAPPY
(AND MAYBE EVEN
A BIT FASTER) WITH
THESE FUN DIY
HOLIDAY TREATS.
BY ELYSE KOPECK Y
5
Savory cinnamon, and salt. Process
1 Pretzel
Granola
MAKES 7 CUPS
on high speed for several
minutes until very smooth,
stopping as needed to scrape
down the sides and under-
5 Tbsp. virgin coconut oil,
divided
½ cup popcorn kernels
Fuel a runner’s snack-
neath the blade. Scoop into a 1 tsp. fine sea salt
attack with a crunchy,
small glass jar and wrap with 1 tsp. ground turmeric
savory treat they can feel
a ribbon. ½ tsp. garlic powder
good about devouring.
½ tsp. smoked paprika
This unique salty-and-
spicy granola recipe
3
Pumpkin Melt 3 Tbsp. of the oil in a
is high in protein and Cherry Dark-
healthy fats. large pan over high heat.
Chocolate Once hot, add the kernels and
Bark cover. When popping starts,
3 cups pretzels (twists) MAKES 10 PIECES
lower heat to medium and
2 cups nuts (almonds and Store-bought chocolate give the pan a shake. Once
cashews) peppermint bark can be popping slows, remove from
1 cup rolled oats loaded with refined sugar heat but keep covered until
½ cup sunflower seeds and artificial flavorings. popping stops. Transfer pop-
2 tsp. mustard powder This decadent five-ingre- corn to an extra-large bowl.
1 tsp. garlic or onion dient version is incredibly Combine the salt and spices
powder energizing and rich in min- in a small bowl, sprinkle half
½ tsp. fine sea salt erals, thanks to the power over the popcorn, and toss.
¼ tsp. cayenne, optional combo of cocoa, pumpkin Melt remaining 2 Tbsp. of oil,
2 egg whites seeds, and tart cherries. drizzle over top, and toss
2 Tbsp. olive oil again. Add salt-spice mixture
2 Tbsp. honey to taste.
½ cup virgin coconut oil
FOOD STYLING BY BARRETT WASHBURNE
5
and line a rimmed baking
sheet with parchment paper. ¼ cup maple syrup Rejuvenation
In a large mixing bowl, com- ¹⁄3 cup pumpkin seeds Chai Tea
bine the pretzels, nuts, oats, ¼ cup dried tart cherries FILLS 2 HALF-PINT
seeds, and seasonings. In (unsweetened) MASON JARS
2
Pecan Pie seeds and cherries over top.
Nut Butter Freeze for 1 hour or longer. 3 oz. (1 ¹⁄³ cups) loose-leaf
FILLS 1 Break into pieces and transfer black tea
HALF- PINT JAR to cellophane gift bags. Store ¼ cup dried ginger pieces or
Early-morning runners will in the freezer. This treat melts chopped candied ginger
dig slathering a spoonful at room temp. 3 Tbsp. cardamom pods,
of this anti-inflammatory crushed to open the pods
and energizing nut butter 2 Tbsp. whole cloves
Turmeric-
4
on a banana before they 1 tsp. ground cinnamon
Spiced Cinnamon sticks, optional
lace up. Pecans are high in
Popcorn
healthy fats for lasting en-
MAKES 8 CUPS In a bowl combine the tea and
ergy and are antioxidant-
rich for recovery. Homemade popcorn is spices. Divide between 2 half-
an awesome whole-grain pint jars. Add labels with steep-
snack for runners, espe- ing instructions (below). Place
3 cups roasted, unsalted cially this mood-boosting cinnamon sticks in a small bag
pecans popcorn made with co- and tie onto the jar. Instruc-
2 Tbsp. coconut sugar conut oil and inflamma- tions: Place 1 to 2 tsp. in a tea
1 tsp. vanilla tion-fighting spices. The ball in a mug. Pour boiling water
½ tsp. cinnamon turmeric gives this pop- over top, cover, and steep. Add
¹⁄8 tsp. salt corn the buttery yellow milk and honey to taste.
hue we crave without the
In a food processor or artificial butter. Combine Elyse Kopecky is coauthor
high-speed blender, combine it with roasted nuts in of The New York Times
the pecans, sugar, vanilla, wide-mouth mason jars. best-seller Run Fast Eat Slow.
HOW
SWEET
IT
ISN’T
YOU CAN’T
OUTRUN
A SUGAR
ADDICTION.
KICK IT TO THE
CURB WITH
THESE TIPS.
BY KELLY BASTONE
SUGAR IS EVERYWHERE ,
and not just right now,
with holiday treats tempting you
at every turn. It’s in practically
every food we eat, from candified
yogurts to the breakfast cereal we
wash down with a flavor-of-the-
month Frappuccino. Though we
know it’s not good for us in ex-
cess, it’s also so hard to resist.
That’s because eating sugar lights
up our brains’ dopamine recep-
tors (the same ones that trigger
drug addiction), making us feel
fantastic—and eager for another hit. As runners, our sugar prob- cess carnival levels of sugar fast. “We get less efficient at this over
lem is even stickier, as we rely on gels and energy drinks (and time, which is why we become more susceptible to problems like
sometimes just plain candy) to fuel and recover from workouts. diabetes as we age,” Gradney says.
Sadly, running doesn’t make you immune from the detrimen- That means even healthy people—like runners—should trim
tal health effects of eating too much refined sugar. The nearly their daily intake of added sugar to less than 25 grams per day,
152 pounds of added sugar that each American consumes a year as recommended by the World Health Organization. (No need to
increases our risks of obesity, diabetes, heart disease, depression, avoid naturally sweet, whole foods, which have water, fiber, and/or
and sleep disorders. That’s true whether you exercise or not. protein that slow sugar’s path into your system.) New food labeling
PHOTOGRAPH BY DAN SAELINGER/ TRUNK ARCHIVE
Refined sweeteners “go right from your lips into your blood- guidelines scheduled to take effect in 2020 will list added sugar,
stream,” says Kristen Gradney, R.D.N., a spokesperson for the making it easier to track. Until then, runners can quell the sugar
Academy of Nutrition and Dietetics. That forces your body to pro- flood and help break a not-so-sweet habit with these strategies.
SHOULD YOU Many Americans are turning to “detox” plans that eliminate all sugar for 30 days or more. Converts say axing
refined sugars improves sleep, cures acne, trims pounds, and boosts mood and focus. Though not a pana-
GO COLD cea, smoothing out fluctuations in blood sugar could improve energy, says Kelly Pritchett, Ph.D., at Central
Washington University. You also may break bad food habits and form new ones that are less sugar-dependent.
TURKEY? However, “completely eliminating all added sugars from your diet may not be sustainable long-term,” she says.
19
candy or muffins) for swirl a quarter-cup of fat, once glycogen
ones that are high in ice cream into an equal stores are full,” says
natural sugar (like ap- quantity of berries, Kelly Pritchett, Ph.D.,
ples and dates), which and cut your Lucky a sports nutritionist
offer a hit of sweetness Charms breakfast at Central Washing-
that’s lower in calories cereal with Shredded ton University. And
and higher in nutri- Wheat (which contains yes, you’ll get more
ents. “Sweet fruits and nearly zero grams of nutritional value from
CHOBANI “FLIP” CINNAMON
vegetables might not sugar per serving). eating pineapple or
BUN FUN YOGURT
seem as appealing as “You lower the overall chocolate milk, but if
a cupcake, but they’ll sugar content but don’t Krispy Kreme is your
satisfy your physiolog- end up feeling de- guilty pleasure, it may
27
ical need for sugar and prived,” says Gradney. be better to have that
make those intense type of occasional
cravings fade away,” Portion It Out indulgence take place
Gradney says. Single-serving pack- while running, or
ages of ice cream and within 30 minutes of
Make a cookies can enforce a finishing.
Sweet Deal healthy portion size
“Earning” your sweet and keep you from Savor Flavor
treat can also help devouring that entire Studies have found that
SNICKERS BAR
curb cravings, suggests package of Oreos. One the first bite of any food
PHOTOGRAPHS BY RYAN OLSZEWSKI (YOGURT, SNICKERS); MITCH MANDEL (COKE); ILYA STARIKOV/ALAMY (BIG MAC MEAL)
39
of Slim by Design. “You snacked on portioned of indulgent foods ac-
impose a trade-off, so potato chips ate 50 per- tually feel less satisfied
that you’re not saying cent less (translating than those consuming
no to something, but to 250 fewer calories). smaller portions. When
you do make it harder Just be sure to read the you crave something
to get,” he says. Want labels, because some sweet, try taking just
ice cream after lunch? packaging contains a taste. “We’ve found
Earn it by completing more than one serving. that total deprivation
a chore you’ve been And keep your cache of just isn’t sustainable,
COCA-COLA (12-OZ. CAN)
dreading, or taking the treats out of view, says because many people
stairs instead of the ele- Gradney, so you aren’t may inevitably fall off
vator. Such negotiations tempted to reach for the wagon and give
cut down on impulse seconds—or thirds. up hope for healthier
66
eating by delaying grat- eating,” says Wansink.
ification. They can also Time Your By granting yourself the
replace your craving Treats license to enjoy one or
with self-satisfaction— Runners do get two two bites of a favorite
you’re so psyched that short windows of sugar- treat, you get maximum
you finally cleaned out immunity: during and enjoyment for mini-
the garage, you no lon- immediately after a mal damage. That’s
ger need four cookies. workout, when the body especially true when it’s
metabolizes sugar for a high-quality food: One
Dilute It fuel, and replenishes square of exquisite Theo McDONALD’S BIG MAC MEAL
Mix sugary stuff with muscle glycogen for re- chocolate can deliver far
something that’s better covery. As for all other more satisfaction than
for you. Combine cran- times: “The sugar that an entire Snickers bar.
FUEL THE
SEASON RIGHT
WITH THESE
SAVORY CARB
DELIGHTS.
WHOLE
LATKE LOVE!
POWER YOUR NEXT
RUN WITH THESE
DELICIOUS, NUTRITIOUS
POTATO PANCAKES.
BY THE RODALE TEST KITCHEN
Potato Latkes TOTAL TIME: 1 HOUR › SERVINGS: 4
FLAVOR
FAVES
With more complex carbohydrates and muscle-fueling potassium than spaghetti, potatoes make FOR A TASTY NUTRIENT
an excellent alternative to your usual plate of pasta. And because latkes, a traditional Jewish BOOST, SUBSTITUTE
appetizer, are made with eggs and oil, their glycemic index is lower than a plain tater. This means ONE OF THE FOLLOW-
ING (SHREDDED) FOR
the carbs take longer to hit your bloodstream, providing even, lasting energy for holiday runs. ½ LB. OF THE POTATOES.
INGREDIENTS MAKE IT
1 lb. potatoes (russet, Using a food processor and onion. Place the about ¼" thick. Cook
gold, or purple), or box grater, grate the drained mixture in a until golden, flipping
scrubbed potatoes and the onion. large bowl. Add the egg once, about 2 minutes
1 medium onion, Place in a colander lined and flour to the potato per side. Repeat with
peeled and halved with a clean kitchen mixture and stir thor- remaining potato mix-
1 tsp. kosher salt towel or cheesecloth oughly. Heat the oil in a ture, frying several at Brussels Sprouts
1 large egg, lightly and sprinkle with salt. large skillet over medi- once but not crowding A D D › ½ lb. (1 ½ –2
beaten Let stand 30 minutes. um- high heat until it is the pan. Remove to a cups) Brussels sprouts,
½ cup all-purpose Using the towel or shimmering. Drop about paper towel–lined plate trimmed
flour cheesecloth, squeeze ¼ cup of the potato and sprinkle with salt. B E N E F I T › Sprouts add
8 Tbsp. canola or as much liquid as pos- mixture into the hot oil Serve with sauces (see nuttiness and vitamin C.
olive oil, for frying sible from the potatoes and flatten into a patty “Get Saucy,” below).
Sweet Potato
A D D › ½ lb. sweet
potatoes, peeled
hit of sweet or savory. B E N E F I T › The
sweet spuds add beta-
Apple-Pear Sauce carotene to help reduce
muscle damage.
TOTAL TIME: 35 MINUTES › SERVINGS: 4
INGREDIENTS MAKE IT
SERGII TELESH/ALAMY (BEETS); D. HURST/ALAMY (CELERY ROOT); STEPHEN FRENCH/ALAMY (PARSNIP); LH IMAGES/ALAMY (CARROT)
Caramelized Shallots
TOTAL TIME: 30 MINUTES › SERVINGS: 4
INGREDIENTS MAKE IT
Carrot+Parsnip
1 Tbsp. olive oil In a skillet over Cook, stirring A D D › 2 medium
6 shallots, sliced medium-low heat, often, until soft carrots and 1 medium
½ tsp. kosher salt warm olive oil. Add and browned. (Add parsnip, peeled
shallots and salt, a splash of water if B E N E F I T › Sweetness,
and stir to coat. they start to burn.) fiber, and vitamin C.
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($80 with frame)
A
AT FIRST, BRYAN BARRERA’S
dog-running service was less about
helping dogs and more about main-
taining his own running routine.
The former bookkeeper had just
finished the 2012 Dallas Mara-
thon—his first 26.2—when he read
about a Chicago-based company
that paired experienced runners ABOVE:
with active dogs. Having a few Barrera sprints
with four of his
standing dog-running appoint-
best clients.
ments a week, Barrera figured, L E F T: D.C. Dog
would keep him in shape. A search Runner regulars,
for similar companies in the area from left—
yielded nothing, so he drafted a brothers Mikey,
Craigslist post and papered his Rocco, and
Wookie; Scout,
neighborhood with ads. “I started
their next-door
this company with a pair of tennis neighbor; and
shoes and, like, $40 worth of fly- Gigi, who hails
ers,” he says with a laugh. from a family of
Within three weeks, he had his four Rhodesian
first client. And when Barrera and ridgebacks. “The
owners started
his family relocated to Washing-
with her—the
ton, D.C., his humble side hustle craziest—and
quickly evolved into D.C. Dog Run- loved the results,”
ner, a nine-person operation that says Barrera.
runs up to 40 dogs a week. Owners “Now all of their
come to him with overweight dogs are in our
service.”
dogs, pups that are struggling with
anxiety and aggression, and some
that have developed destructive them more relaxed and receptive to that allows the business to stay
behaviors. More exercise, they’ve instruction. “It’s very clear to own- lean and nimble, but it also offers
been told, may be the solution to ers—night and day—whether we’ve his canine clients socialization
their pet’s problems. been there or we haven’t. That dog benefits. “There’s this constant
And it usually is, says Barrera. is going to return home much more changeup of who they’re meeting,”
While a daily walk provides a neces- laid back,” says Barrera. says Barrera. “They start to under-
sary bathroom break, a five-mile Each of his employees are stand, ‘Other dogs are okay. I can
trail run in Rock Creek Park gives charged with running two to four be with them.’”
the D.C. Dog Runner pups a full dogs at a time, and the groupings Not so far off from our own
hour to burn excess energy, leaving constantly shift. It’s a structure running groups, right?
SHOP.RUNNERSWORLD.COM
SHOP.RUNNERSWORLD.COM
FloorLiner™
THE BEST
I WAS LEADING THE FEMALE PACK isn’t the trophy but enjoying the course?
in the Sloppy Cuckoo trail race in That night, a friend came over to cook
Philadelphia, and I wanted things to stay me dinner, drink some wine, and watch
KIND OF
that way. I was chasing the first-place a movie. He slept over on my couch, and
carrot—a cuckoo clock, a fitting reward the next morning he told me he wanted
from this German- themed race. I came to something more. I limped toward him
WITH IT
manuscript, I was like work or TV to
get in the way of competitive?
informed that it
would be market- running. I compete with
ed as nonfiction. myself to see how
THIS INTERNET-FAMOUS No one has ever
You do run, right? much worse I get
DAD HAS SAGE PARENTING questioned that.
Yes, and I ran a from year to year,
ADVICE FOR A POTENTIAL So maybe book
lot growing up. I and with friends
ZOMBIE TAKEOVER. publishers know
wasn’t the fastest, who are on the
but I could usually same downward
BY CHRISTOPHER MICHEL something about
run farther. In mid- spiral. We have a
the zombie apoca-
dle school, I ran this traveling beer-stein
lypse that we don’t.
one ultra—you did trophy that goes
AS A RUNNER, COMEDY WRITER, How fast will the the same 5K loop back and forth
and voice behind the hugely zombies be? as many times as between us based
popular @XplodingUnicorn Twitter Um, slow? Fast you could for eight on who actually
account, James Breakwell has cracked zombies are an hours. I didn’t train, improved the most
up the internet for years with posts abomination. They and the longest I’d from the last race.
about his family’s day-to-day life. Take don’t have to eat, ever run before that The key to victory?
this one, from June: “Me: *gets ready breathe, or sleep. was maybe seven Having a really
to run shirtless* / 5-year-old: Are you It already takes me miles. I did exactly bad race followed
going out like that? / Me: Do you think long enough to get 10 loops—31 miles. by a slightly less
I should put on a shirt? / 5: Or a across my living At the end, I just bad race.
sweater.” room, so if the walked away. I
After Breakwell’s account blew up zombies are fast, didn’t join any of
in 2016, book publishers swarmed. But they’re basically the after-party
he didn’t want to pen a parenting book superheroes. celebrations. I just
on his material (some of which is pure wanted to die.
comedy, not reality). So instead, the Any training ad- BEST
viral-tweeting father of four opted for vice for the com- Are you teaching TWEETS
the zombie apocalypse. “I didn’t want ing end times? the kids to run?
to write a nonfiction book that was, Rest now, train My oldest daughter 4-year-old:
say, 30 percent lies,” he says. “So I went later. There will be loves to run. And *watches me
finish a run*:
with an idea that was 100 percent lies.” she is fast. I don’t What were you doing?
Thus, Breakwell’s tongue-firmly-in- run with her yet—I
Me: Running.
cheek debut book was born: Only Dead mean, she’s only 7,
on the Inside: A Parent’s Guide to Surviv- plus if she saw the 4-year-old:
I thought running was
ing the Zombie Apocalypse, out now. pained look on my supposed to be fast.
My 3-year-old handed
me one of my old
running medals and
insisted i wear it at
the dinner table.
Ask Miles
He’s been around the block a few times—and he’s got answers.
MILES ASKS
When my running
buddy talks about
poop.
@AnnaCullifer
SARAH, MILWAUKEE
transfer fee. then don’t do it. You you’ll meet the runner
Cool to just run don’t have to like this of your dreams and People who cheer
As a lifelong introvert under her name? rule, but you should live happily ever after. wildly even though
who treasures his respect it. Worst case? Things they don’t know me.
GARRETT, ST. LOUIS
“alone time,” I under- @Frank_Field
go south and you nev-
stand where you’re Short answer: No! I have a crush on er want to see each
coming from, Sarah. Longer answer: No, someone in my other again—much
I bet others will, too, no, no! There are running group. I less run together.
if you explain things practical reasons why don’t date people That means either
to them the way you it’s bad to run under in my workplace, enduring intense
have to me. Next time someone else’s name, but this seems awkwardness on
a would-be running chief among them more social. Okay future group runs or
buddy suggests get- safety (if you’re hurt to ask her out? leaving your running
Have a question
ting together for a few and unresponsive, DREW, WASHINGTON, D.C.
group and finding for Miles? Email
easy miles, simply your bib serves as I.D. another. Are you okay askmiles@runners
thank them (sincere- and has emergency Think it through. with those risks? If so, world.com and follow
ly!) for the offer but contact info). In a Sure, a running group go for it. If not, well… @askmiles on Twitter.
explain that you pre- larger sense, it’s just isn’t a workplace— there’s your answer.
and cancer-related Facebook weeks later, Zortman drove Kids get cancer, too. And 29, but his mission isn’t over.
groups. For those he knew more than 90 miles to the even if they lose their lives Right now, he has 50 more
personally, he reached out memorial service. After- to the disease, they are never names on his list. “I’m going
in advance to secure the ward, he spelled out her forgotten. to keep writing as many
family’s blessing. Others name again, this time in her “I also hope to encourage names as possible,” he says.
were strangers. “We’re all hometown. parents who have sick chil- While the official cancer
in a fraternity that no one “I felt too emotional to dren to keep fighting, and to awareness month may be over,
wants to be a part of—losing a run,” he says. “So I walked know that they’re not alone,” to this father, honoring the
child,” he says. through the streets of Bondu- Zortman says. “There are oth- children who’ve fought the
Planning each route took rant, taking pictures of any- er people out there who have disease shouldn’t have an end.
J E S S O ’ N E A L , Ag e 3 3
COMPANY
THESE FAST MOMS C L A I R E PAG A N ,
BONDED OVER Ag e 3 5
MILES—AND A “Before I met Jenn
SHARED ADDICTION and Jess, I trained
TO FINDING THE a group of friends
PERFECT RUNNING to do their first
SHORTS. half marathon.
They gave me this
BY K ATIE NEITZ Tiffany necklace
to thank me for
MARATHON TRAINING being their coach.
is never easy. Especially I wear it every
when you have to get up at 4:30 single day.”
a.m. And it’s already 91 percent
humidity. And mile repeats are
on tap. And, oh yeah, your kids
back home need breakfast,
shoe tying, and chauffeuring.
Luckily, Claire Pagan, Jess
O’Neal, and Jenn Cronin have
a secret weapon: each other.
The women met in 2016 via the
Orlando chapter of Moms Run
This Town, and instantly clicked.
“We’d vent about adulting and
help each other through
struggles,” says Cronin, who
has 5-year-old twins. “We also
celebrated our joys and
successes together.” The
threesome splintered off to form
a group they call Triple Braided.
“I’m very spiritual, and in the
Bible, there is a verse that says,
‘Three are even better, for a
triple-braided cord is not easily
broken,’” says Pagan, who has
a 3-year-old daughter. “It’s
perfect for us.” Shortly after
meeting, the trio trained for the
2016 Space Coast Marathon “This is my first
with the goal of breaking four pair of Lululemon
hours. They all ran between shorts. I said I’d
3:45 and 3:50. “We killed it,” never buy them,
says O’Neal, mother to a but after these I
2-year-old girl. “I don’t think it was hooked. I’m
would’ve been possible without a bargain hunter,
each other.” Now, Triple Braided so I stock up
is on a quest to qualify for when they’re
the Boston Marathon. Follow on sale.”
their journey on Instagram
(@triplebraided), and check out
their run favorites, at right.
“I made friendship
bracelets for the girls
using our favorite
colors and charms that
represent us. Mine says
‘focus’ and ‘breathe’ to
remind me to keep my
eye on the prize when
things get tough.”
DISTANCE
DID YOU KNOW THAT THE BEST subsumed into the General Knowledge
guide dogs aren’t used as guide department of my brain. But a few recent
dogs? They’re reserved for an even more examples do leap to mind:
TM
INNOVATION,
STYLE, CLASS.
THESE NINE
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BY SAMANTHA LEFAVE
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It was fall of 1977, and I was a 21-year-old had fallen into. My older brother George— tors in the lead pack. By mile two, I was
who had wasted my teen years on ciga- one of six siblings—took notice of a kind of predictably suffering a slow death and
rettes, beer, and weed. I headed out for metamorphosis happening, and as a father a waning pace. By mile three, I wanted
my first run in cutoff jeans cinched by a figure to me, he encouraged this turning to vomit. George pulled away and never
belt, a Budweiser T-shirt, and a pair of point in my life. looked back.
old Keds. I ran straight to a bar about a By 1980, George had goaded me into I crossed the finish line in about 40
mile away. When I arrived, I celebrated running a 10K with him in Moore Town- minutes, and placed 40th out of 240 peo-
by downing two beers—then I walked ship, Pennsylvania, close to where we ple. Not bad, I thought. Something inside
PHOTOGRAPHS COURTESY OF BART YASSO
home. It was an inauspicious start to a life grew up in Fountain Hill. I had a giant, was stirred.
forever changed by running, but it was a shaggy beard that covered most of my When I headed back to my car, the
start nonetheless. face, along with flowing, unkempt hair. I windshield was covered with flyers ad-
I had been inspired by my daily walks looked like a running caveman. I was re- vertising other upcoming races in the
with my girlfriend’s dog, Brandy, who luctant and had no idea what I was doing, area—the 1980s equivalent of email
showed unadulterated joy when she was but as is the most important point for any- marketing. George was smart enough
liberated from her leash, free to romp and thing in life, I showed up. to appeal to my competitive nature and
play. Those walks eventually morphed When the gun went off that morning, challenged me to a rematch. Three weeks
into runs by myself, gradually enjoying my I shot out in a 5:20 first mile, naively go- later we were back on a 10K starting line,
own sense of freedom from the dark days I ing with a group of seasoned competi- this time in Easton, Pennsylvania, where
I
have gleaned a bit of wisdom that
n no way could I have fath- GIVE YOURSELF
omed that by tr y ing those
might help prolong your time and
enjoyment in the sport. Here, my
4. THE BEST FUEL
couple of 10K races, I was Talking about nutrition
embarking on a running career that top nonrunning tenets to follow: is akin to talking
would span more than 40 years. I politics or religion, so
didn’t know that this sport would let it be known that
take me to events all around the STRENGTH- HAVE A GO-TO I’m not prescribing a
world, on all seven continents, run- 1. TRAIN 2. WARMUP plan to anybody. That
ning in at least 1,200 of the some We’ve learned that this In running, flexibility said, I can’t help but
1,800 races I have attended, and kind of supplemental increases our range think that sticking to
distances from 1 to 146 miles. work can reduce injury of motion, and some mostly healthy choices
And while I’m now untied from a risk, improve running forms of stretching and allowing myself
race clock, happy to let it tick away economy, and contrib- indeed keep us injury- indulgences from time
while I take my time to meet new ute to good running free—but we also don’t to time has led me to
people and look at the scenery, that posture. I try to get to need to achieve Gumby better running. What
wasn’t always the case. For decades, the gym twice a week, status. If we get too I believe is the big
my watch determined the success or and focus on exercises limber, we lose a bit of myth in the running
failure of running—until a time was that build stabilizer efficiency. However, community is that
no longer worth chasing. muscles, and partic- if we get too stiff, we “if the furnace is hot
That began with my first bout of ularly the ones that can’t get out of bed. So, enough anything will
Lyme disease in 1990, just after I fin- support the muscles before a run, do some burn.” It’s simply not
ished the Lake Waramaug 50-miler we use for running. dynamic movements true. Better food leads
in Connecticut. In a short span of To do that, I per- that will help wake up to better athletic per-
time I went from running 50 miles form a combination of the muscles that have formance, and a higher
in six hours and 11 minutes to strug- the basic moves below. been sleeping all night quality of life. Balance
gling to cover one mile. I was mis- Of course, there are or all day at your desk: tends to be the critical
diagnosed at first with the flu and countless variations walking lunges, squats, factor in all things,
went untreated for years. and many more exer- leg swings, high knees, including what we eat.
Then, in 1997, I climbed Mount cises to explore, but and butt kicks. What’s worked
Kilimanjaro and unknowingly had incorporating these in for me personally is
another serious bout of Lyme-related a workout will give you CROSS-TRAIN being a vegetarian. My
illness. I made it all the way to Kibo a solid strength base. 3. While running reason is ethical—I
Hut—the final camp, just six miles is about the only way have a deep love for
shy of the summit—when I had to call • Planks & side planks to become a better animals. I haven’t eaten
it quits. I woke up unable to see out • Bicycles runner—sorry, there’s meat for a very long
of my right eye, and the right side of • Supermans no substitute for it!— while, and I practice
my face was paralyzed. I ended up in • Russian twists cross-training can help veganism about 90
a local hospital, where the staff was • Mountain climbers increase cardiovascu- percent of the time (I
ill-equipped and sent me to Nairobi. • Bridges lar fitness if you en- sometimes think my
The paralysis began to weaken my • Classic pushups gage in forms that keep recovery food of choice,
right lower extremities, too. • Body-weight squats your heart rate up. It pizza, is what prevents
When I returned from Kili, I went (include single-leg) can also make you a me from becoming full
through a long course of recovery • Lunges more well-rounded vegan). I also stay away
and antibiotics to try to rebuild the • Burpees athlete, which will from food wrapped in
strength that the disease had stolen. • Hamstring curls with lead to fewer injury plastic. Instead, I opt
To me, doing this was significant, a physio ball risks. Plus, you’ll get for real whole foods—
sort of line in the sand. Just 13 weeks • Pullups stronger by working lean protein, whole
later I was on the starting line of the • Dips different muscles, too. grains, legumes, fruits,
Chicago Marathon to pace the three- • Calf raises To me, cross-train- vegetables, and healthy
hour group. Getting to that race and • Dumbbell squats to press ing is a good time to fats. No matter your
helping a bunch of people achieve a • Dumbbell bench press try something new or diet preferences, this
goal was my motivation to get back just take a mental break last part is key.
Bart’s Seven Reasons
to Toe a Starting Line
Putting events on the calendar
can lead to all sorts of good
results—and not only the kind
that are measured by times
and personal records. These
seven racing benefits have more
lasting impact.
ACCOUNTABILITY A CHANGE OF
1. Registering for a
race and forking over
3. SCENERY
Every runner gets stuck
hard-earned dollars gives in a rut once in a while,
your running increased when training feels
importance and prior- forced and the drudgery
ity. Now you’re more of the routine starts to
accountable because wear us down. To me,
you have to be prepared that’s the perfect time
to run to the best of to scan the internet for
your ability on a speci- events that offer some
fied date. That doesn’t sort of new challenge,
necessarily mean you’ll or are in a place you’ve
run your fastest. But it wanted to visit but never
does mean you’ve made a had reason to go. You can
commitment to train. find races in every corner
of the world if you look
A TEST OF hard enough. Choosing
2. FITNESS
Often, races are just
one that stokes new
inspiration or excitement
measuring sticks—oppor- can get you back on track.
tunities to gauge where
our fitness is and where CAMARADERIE
it needs to improve. And
it’s easier to give yourself
4. I say it over and
over again, but truly
an honest check when the greatest gift that
you’ve pinned a race bib running has given me is a
to your shirt and lined up global community of like-
with other people. You’re minded people, most of
not there to compare whom I’ve met through
yourself against anybody races I attend. If you train
else, but the presence of mostly on your own and
those around you can are looking for buddies,
bring more out of you the first place to find
than just another solo them is at a race. You can
timed run. This isn’t a strike up a conversation
pass/fail test—it’s just a with just about anybody
way to find out what you and it’s not even awk-
need to work on next. ward. There’s a genuine
“we’re all in this togeth- into shape after that horrible episode in ule, and most of my routine revolved around
er” mentality among run- Africa. After we crossed the finish line in a my performance. It’s what got me hooked and
ners on a starting line. speedy 2:59:30, I had a surge of confidence kept me engaged for many years, even after
and knew I needed to pick another race, and Lyme disease made it more difficult.
INSPIRATION one that was just for me. My health has forced me to constantly
5. FROM THE TOP I headed to the Smoky Mountain Marathon redefine the role that running plays in my
One of the most unique in Tennessee. It was a scenic course with life. Everybody has an evolution and jour-
parts about our sport is tough terrain that took away all the pressure ney of their own, for reasons that are as
that anybody of any age to chase a specific time. Besides, I knew those varied as why we all enter this sport at
or skill level can run the PR days were over for me. I trained hard, but all. But the common denominators I’ve
same race as the pros. ran less. I left my watch at home more often found in achieving a lifetime of running
Those poor saps on the than not. I took in the surroundings on runs are an ability to listen to your body and
league basketball team I had done thousands of times but I had nev- the confidence to step away temporarily—
will never play in the er really seen. Then I drove to Tennessee not only when you’re forced to because of
same game or on the with the idea of hiking the hilly stretches sickness or injury, but also when you feel the
same court as Steph of the route and running the rest. My only urge to try something new. Some breaks for
Curry, but we runners goal was to cover 26.2 miles. me, like focusing on racing an Ironman or rid-
line up behind Shalane The day of the Smoky Mountain Mar- ing my bike across the country, have given me
Flanagan, Desiree Lin- athon, with a year of turmoil behind me, the experiences of a lifetime and the ability to
den, and Meb Keflezighi I approached the challenge with a degree return to running refreshed and rejuvenated.
all the time. They may of patience and calmness that marked a In its absence, you can regain a perspective
finish hours ahead of us, new era in my running career. And per- on why you started running in the first place.
but we’re following in haps in this I learned a truth: that the I think back to my first marathon, and I
their footsteps every step tighter you cling to something, the harder realize it had about 300 participants in it.
of the way. That’s pretty it is to hold on to. I had loosened my grip on Now 5,000 runners is considered a small
cool. running, finally, and by mile 20 I was leading 26.2, and New York City hosts 50,000 every
the race. Who would have thought? Certainly November. When I started running, so few
INSPIRATION not me. At age 43 I won my first marathon. women lined up at races of any distance.
6. FROM
EVERYWHERE ELSE
I would go on to have yet another case of
Lyme disease, and after I left the hospital
Now they account for 57 percent of all race
finishers in the United States. The doors are
I leave races in awe of with this third bout, I never regained my open for more people to participate in events
the accomplishments of prior fitness level. Now, I am humbled to than ever before, and I’ve seen runners of
so many different kinds run a few miles a week, aware and respect- every stripe flock to be a part of them.
of people: older runners ful of what my body can muster. The people As I near my retirement from Runner’s
still crushing their goals; I meet in the running community inspire World, I sometimes still can barely under-
newer people, some of me to keep going. And while I have slowed stand how a 10K in Moore Township, Penn-
them trying to lose a down tremendously, my connection with the sylvania, has brought me to this place. When
few pounds or just run sport has only strengthened. George goaded me into it, he was urging me
farther than ever before; away from an inevitable dead end. At the time
W
those fighting cancer and I didn’t have a path forward or a compelling
other illnesses—their hat i’ve come to realize is reason to improve upon a life that revolved
strength and determina- that when the gun goes off, we around booze. I drove deliveries for a phar-
tion is beyond admirable. all follow the same course to the maceutical company. Without a college de-
If you’re looking for finish, but each of us has taken a different gree, I had little direction—until I discovered
motivation, it’s every- path to the starting line. Sometimes it’s rid- where my running could eventually lead me.
where. If you leave a race dled with obstacles of every sort. Other times And that’s what I love most about racing,
without being touched we are blessed with smooth sailing and what has remained consistent
by it, make sure you still from day one. But when you line through the years: It allows us to
have a heart. up with hundreds or thousands of dream, to realize the results of
others on race day, you will find hard work, to challenge ourselves
FUN hundreds or thousands of differ- to take risks and be bold. For so
7. Right. Did I men-
tion that this is supposed
ent goals, expectations, and rea-
sons for being there—all of them
many, just showing up at a start-
ing line is an act of courage, a kind
to be fun? Race events valid and important. of bravery that teaches us how to
try to make it that way. Your running life, like mine, will push past our perceived limita-
Bands, food, festival-like go through seasons. When I start- tions to find out if we can do—and
finish line areas—it’s a ed, I was motivated by competitive be—something more.
celebration of running. goals. I wanted to beat my brother So, yes, I say race everything
Read more
You can’t help but get George. Then I wanted to qualify from Bart— you can, for as long as you pos-
caught up in the atmo- for the Boston Marathon. I wanted including how sibly can. And never limit where
sphere and smile. And to get faster and I wanted to win. to prep for any your running ca n ta ke you. I
race distance—in
that is a perfectly legal I held on tight to my mileage, my Race Everything , can’t wait to see where it takes
performance enhancer. workout paces, my racing sched- available now. me next.
tightness—that’s a clear indicator.” Just as every runner’s ceiling and left hand at
Your pelvis is a prime example, gait is different, im- lower back.
B Lower into a lunge,
says Reavy. “The hip and foot are de- balances unravel in
keeping towel straight.
pendent on the pelvis, and the knee unique ways. “It’s about getting to
PAY ATTENTION TO:
depends on the hip and the foot.” So know your own body, and having peo- Front knee. If it’s mov-
if you feel knee pain, the root cause ple whom you trust take an objective, ing away or toward the
could be a pelvic imbalance, he says. quantifiable look to help you identify midline, it could mean
Paying closer atten- where you can improve,” an imbalance in the hips
tion to how your body says Walker. and glutes.
feels during strength-
training can help you “IF YOU TRAIN First, ma ke a n ap-
pointment with a phys-
zero in on problems.
“If you’re doing a glute-
SO THAT YOUR ical therapist who has
a strong background in
Deep Overhead
Squat
specific exercise, do you WEAKEST LINK manual therapy. “This
A Start with feet
feel your glutes work-
ing? There are primary BREAKS UNDER means they’re trained
to identify muscular and
slightly more than
EXTREME
shoulder-width apart.
mover muscles and sec- skeletal imbalances, and Hold a towel and lift
CONDITIONS,
ondary mover muscles; many offer free screen- overhead.
if you’re doing a squat ings,” says Reavy. “They B Sit into a deep
correctly, your glutes
should take the prima-
YOU’VE SET UP can tell you what your
alig nment looks like,
squat, towel aligned
over feet.
r y load,” says Reav y. FOR FAILURE.” examine flexibility, and PAY ATTENTION TO:
Knees and heels. If the
“That’s something you tell you what muscles knees cave in, that can
can clearly feel.” are and aren’t firing.” indicate hip weakness.
Your phone can be a helpful tool, From there, your PT can prescribe If the heels come off
too. Have someone take photos and exercises that are appropriate for im- the ground, that means
ATHLETIC PROPULSION LABS WOMEN’S TECHLOOM PHANTOM RUNNING SHOES ($165)
videos of you at the beginning, mid- proving your specific weaknesses. calves may be tight,
dle, and end of a run. “Analyze them In general, though, Holder rec- limiting ankle mobility.
and ask yourself: What’s happening ommends that runners incorporate
to my knees when my foot strikes? microcycles of one-sided strength
Are they going in or out? And how work (think single-leg squats and glute Hurdle Step-Over
high is my kick? Are my arms cross- bridges), plus exercises that work
A Stand in front of a
ing the front of my body? All of those multiple planes of motion at once to
hurdle or step with feet
things can be clues to whether your ensure the body is equally challenged.
together, holding a tow-
body is out of alignment,” says Stokes. That’s where the following rou- el directly overhead.
Th e r e ’s e v e n w e a r a bl e f o o t- tines come in. The first will help you B Lift knee to step
bed technolog y that can tell you establish your baseline with six easy over the hurdle and
how sy mmetrica l your stride is: screening moves that bring asym- bring your heel to the
Athletes at Michael Johnson Per- metries to light (see “The Test”). floor. Step back to
formance use RPM2 ($499), a footbed- The second is loaded with symme- start. Repeat on other
measurement device that provides try-promoting strength moves, which side.
PAY ATTENTION TO:
data related to deficiencies in gait, you should incorporate into regular
Path of your front leg.
range of motion, force, and power. workouts to stay in peak performance If you kick the leg out,
And Walker believes there’s more mode. Do the exercises three times you could be lacking hip
symmetry-promoting technology to a week, and you’ll soon be running mobility or strength.
come. “Right now, we’re only really stronger, faster, and smarter.
THE SOLUTION
Single-Leg
Tap
WORKS Ham-
strings, glutes,
and improves
stability
A From a standing
Same-Side PAY ATTENTION TO: position, lift left foot
Bird Dog Your positioning, and hinge forward at
ILLUSTRATION BY NAME GOES HER
Single-Leg
Squat
WORKS Hips,
quads, glutes,
and improves hip
stability
Single-Leg
Glute
Bridge
WORKS Glutes,
improves core
control
B Squeeze glutes to
lift hips as high as you
can. Hold at the top
for 2 seconds, then
lower until hovering
just above the floor.
Do 10 to 12 reps;
switch sides.
E Return to start. Do
10 to 12 reps of the en-
tire sequence. Switch
sides and repeat with
opposite arm and leg.
You
the wacky and wonderful Wings for Life World Run.
By Todd Balf
Can!
▲
The author and
the trekking
poles that
helped power
his comeback.
Valencia Town
slow. More specifically, my concern is that
of the 2,500 at our Valencia starting line
(including a small lineup of wheelchair
racers at the front) and another 152,000
PHOTOGRAPHS COURTESY OF CARLO CRUZ/ WINGS FOR LIFE WORLD RUN (CALIFORNIA); MARV WATSON/RED BULL CONTENT POOL (FLORIDA); CRAIG KOLESKY/RED BULL CONTENT POOL (SOUTH AFRICA);
from Baker, who has worked the last 18
MARCIO RODRIGO/RED BULL CONTENT POOL (TAIWAN); MARK DADSWELL/RED BULL CONTENT POOL (AUSTRALIA)
I tell Aaron that what I’m planning feels like No, the principal reason for my anxi- ambulating, and especially in windy condi-
cheating. “It’s definitely not!” a friend of his ety is the white SUV with sponsor decals tions or on unfamiliar terrain, I’m thinking
interjects from the seat of a wheelchair. parked to my left. It’s the dreaded Catcher about one thing: not falling.
The mere fact that I’m racing at all is Car, driven by a pro race-car driver who, In pursuit of more speed, I’d purchased
clouded in conflict and confusion. The in this novel format, gives the field a half- two trekking poles yesterday to replace my
hour head start and then rolls out at an ini- one banged-up aluminum cane, which was
tial pace of 15 kilometers per hour, adding technically all I needed to stay upright. Was
speed every hour. When the car overtakes that cheating? “Nah,” says Baker. He smiles
a runner, sensors read the race bib’s timing and tells me to relax. “Use two of them this
THE WORLD tag. For that runner, it’s race over, and he
or she can then board one of the courtesy
year, one next, and maybe none the third.”
Sound advice, most likely. So I ignore
RUNS IN UNISON
Scenes from the simultaneous start of the 2017 Wings for Life World Run all around the globe.
SANTA CLARITA, CALIFORNIA SUNRISE, FLORIDA PRETORIA, SOUTH AFRICA TAINAN, TAIWAN MELBOURNE, AUSTR ALIA
4:00 a.m. 7:00 a.m. 1:00 p.m. 7:00 p.m. 9:00 p.m.
starting gun sounds at 4 a.m., we all with rods, screws, and a fused 10.14 miles before up at the floor-to-ceiling mir-
take off in one mad rush, me with a sin- portion of my fibula, didn’t flex being caught. ror at Walgreens, coming down
gle trekking pole, others in wheelchairs, well. I couldn’t bend over to the aisle looking old and wobbly
most just looking like normal racers. pick up a dropped coin. with a flared-out knee on the
Behind us, the Catcher Car idles at rest. Nonetheless, I progressed right and loose hips all around.
For now. from a wheelchair to a cane and a leg- I had a mild Trendelenburg gait, in the PT
lifting orthotic to counteract my dropped parlance, which doesn’t sound bad until
FOR WEEKS I’D BEEN fretting over an left foot. I’d been insistently walking a mile you look at the YouTube videos. (Or the
existential question: Can somebody like a day in my neighborhood, not because I Walgreens mirror.) Some days were better
me race? I’d run (and written about) races expected to get better, but because I feared than others, however, and some days when
my entire adult life until two and a half getting worse. For a while I timed myself, nobody was looking at the grocery store
years ago, when I’d been diagnosed with but stopped earlier this year after I reached and I felt peppy, I’d pick a vacant aisle and
bone cancer in my lower spine. I emerged a plateau. try to run a few strides behind a grocery
from an operation disease-free; unfortu- Then Jess Smith, a PR rep aligned with cart. I would feel my legs turning over in
nately, I suffered a spinal cord injury in Wings for Life World Run, saw a story I quickening succession. Like a runner.
the surgery that resulted in sensory and wrote in The New York Times and invited Thinking about the race, I kept coming
motor damage to both legs, particularly me to the California race. She said that be- back to one troubling thing—the unusu-
the left. With the diseased psoas muscle cause the event had no physical finish line, al format seemed to accentuate my state of
removed from my right leg and my left it empowered every entrant, every result. severe slowness. But Jess said no, it wasn’t
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