20 WOMEN Who Are Changing the World HIT RESET Through Running with a Digital OCTOBER 2017 $4.99 WOMENSRUNNING.COM Detox

MUST-HAVE GEAR, SWEAT-TESTED JUST FOR YOU OUR 2017 TECH AWARDS

GYM-FREE BRAVE FITNESS HACKS You Can Do LIKE Anywhere GABE! This Cancer Survivor Never Gives Up & Inspires Us Every Damn Day

Meet the Other 20 WOMEN Who Are Changing the World HIT RESET Through Running WITH A Digital OCTOBER 2017 $4.99 WOMENSRUNNING.COM Detox

2015 Thad Beatty of Sugarland ran the half marathon in Denver, sang the National Anthem and played his pink guitar at every band station on course.

The annual costume contest is introduced 2014 in Los Angeles, with winners through the years including rock ‘n’ rollers, bacon strips, hot dogs, 2013 and dinosaurs running from start to ﬁnish. Participants ran past Busch Stadium where the St. Louis Cardinals would play the Boston Red Sox in the World Series that same evening.

1998 The inaugural Rock ‘n’ Roll Marathon took place in San Diego, forever changing the sport of running.

2011 In order to see Las Vegas in its neon glory, the race was moved to the night and the experience of running the Las Vegas #StripatNight was born. 2016 Olympians Meb Keﬂezighi and Jared Ward paced the 10K in San Antonio. Both had recently competed in the Men’s Marathon at the Rio Olympics.

CREATE YOUR MOMENT

2017 MAR 18 MEXICO CITY, MEXICO OCT 7-8 SAN JOSE, CA MAR 24-25 DALLAS, TX OCT 14 BROOKLYN, NY MAR 24-25 CARLSBAD 5000 OCT 14-15 DENVER, CO APR 7-8 RALEIGH, NC OCT 14-15 ST. LOUIS, MO APR 8 SAN FRANCISCO, CA OCT 15 LISBON, PORTUGAL APR 22 MADRID, SPAIN OCT 28 CHENGDU, CHINA APR 28 NASHVILLE, TN OCT 29 LOS ANGELES, CA MAY 19-20 LIVERPOOL, ENGLAND NOV 4 MÉRIDA, MEXICO JUN 2-3 SAN DIEGO, CA NOV 4-5 SAVANNAH, GA JUN 16-17 SEATTLE, WA NOV 11-12 LAS VEGAS, NV JUL 21-22 CHICAGO, IL DEC 2-3 SAN ANTONIO, TX AUG 11-12 DUBLIN, IRELAND 2018 SEP 1-2 VIRGINIA BEACH, VA JAN 13-14 ARIZONA SEPT 15-16 PHILADELPHIA, PA MAR 3-4 NEW ORLEANS, LA SEPT 22-23 MONTRÉAL, CANADA MAR 10 WASHINGTON DC

GYM-FREE BRAVE FITNESS HACKS You Can Do OCTOBER LIKE Anywhere GABE! This Cancer Survivor Never Gives Up & Inspires Us Every Damn Day

Meet the Other 20 WOMEN Who are Changing the World HIT RESET Through Running WITH A Digital OCTOBER 2017 $4.99 WOMENSRUNNING.COM Detox

Elite runner Gabe Grunewald was photographed by James Farrell in downtown Minneapolis. Hair and makeup by Melissa Tomfohrde. Grunewald is wearing the Brooks Hot Shot Sports Bra ($38) and Chaser 3" Running Shorts ($46, brooksrunning.com).

COVER40 Brave LikeSTORIES Gabe 65 2017 Tech Awards 23 Gym-Free Fitness Hacks 56 Digital Detox

4 WOMEN’S RUNNING | OCTOBER 2017 ©2017 Marriott International, Inc. All Rights Reserved. Westin and its logos are the trademarks of Marriott International, Inc. or its aff iliates. what 34Eseat you.what tookfrom where together we can rise. we can together where aplace Westin Hotels &Resorts, at well Stay it above all. you soar designed to help thoughtfully are programs wellness signature our well-being, your you and between puts travel obstacles what No matter CONTENTS

15 27 56 27 Rave Races Warm15 We’re Up Obsessed These ﬁve vibrant, scenic 40 FEATURES40 2017 Game Changers Your donations through races will have you falling for The stories of 21 women who purchases of these charity- fall. are transforming the world supporting brands can make through running a big difference. 28 Ask the Coach By Bethany Mavis, Caitlyn Pilking- Our expert offers advice for ton, Meghan Roos and Rebecca 18 Running the Numbers coming back from injury, Warren When it comes to fall running, for when to get a coach and Women’s Running readers are on the best run surfaces for 53 No Gym? No Problem! excited to hit the road! training. You don’t need a gym membership to get in a solid 19 Your Voice 30 My Head Hurts strength workout. Presenting How obsessing about a Have an achy noggin? While eight body-weight exercises number can derail your exercise might trigger it, you every runner should be do- training can take simple steps to get it ing—from her living room! under control without giving By Rachel Cosgrove 20 Run Talk up your favorite activity. Expert tips on staying safe 56 Digital Detox during darker runs How retreating to a peaceful oasis south of the border 21 Community Eat33 Fuel to Your Run Run helped me unplug long Technology makes it easier Nontraditional pastas are a enough to appreciate running than ever to connect with tasty, nutritious way to enjoy again fellow runners. a runner’s favorite comfort By Caitlyn Pilkington meal. 60 16 Weeks to a 36 Oil It Up Marathon PR Race23 Stride Smart Strong New fats to transform Follow this training plan to These do-anywhere moves your body into a well-oiled 36 run your fastest marathon help you become a better, machine ever this fall. stronger runner. By Matt Fitzgerald

26 Calendar 65 2017 Tech Awards This month, we celebrate The team at Women’s Apple Month, Halloween and Running plus a squad of the Chicago Marathon. IN EVERY ISSUE testers put the latest running and ﬁtness gear to the sweat 8 From the Editor test to determine this year’s 12 WomensRunning.com must-have products for every 72 Parting Shot runner. 53 By Bethany Mavis

6 WOMEN’S RUNNING | OCTOBER 2017 Gwen Jorgensen U.S. Olympic Champion CHASE YOUR DESTINY NEW POLAR M430 GPS RUNNING WATCH

The new Polar M430 is a triple threat, integrating state-of-the-art running metrics, advanced GPS and the freedom of optical heart rate technology — the ultimate training partner for runners who demand more.

Discover more at polar.com Sign of the Times OCTOBER IS ONE OF MY FAVORITE MONTHS. The weather starts to get cooler and the leaves begin to turn a dazzling array of colors, making running outdoors a crisp, kaleidoscopic joy. It’s also the time of year that the racing schedule picks up again for many runners, including me. I’ve been traveling a lot recently and have had to fi nd creative ways to fi t in runs wherever I found myself, from hotel gyms to city streets. Luckily, I discovered some new motivational magic in the high-altitude splendor of Mammoth Lakes (page 19) to keep me going. With a new season comes the need for adjustments in training habits and fresh gear, and we have tons of reviews for you in this issue to help you pick out the best tech and appareal available this autumn. Our editors and contributors spent countless hours testing and reviewing the newest gear available for runners. From the best headphones for your long runs to the latest smartwatch features to innovative safety gear available for night runs, we rounded up the best new products to share with you this fall. As 2017 begins to wind down, we refl ect on some of the women who have made an impact in the running industry this year. Gabe Grunewald appears on our cover this month, and the grit and grace she’s demonstrated while undergoing treatment for her fourth round of cancer has been inspiring for everyone at Team WR and for countless people in the running community and beyond. We also profi le a range of women—from CEOs to designers and coaches—who are impacting girls and women around the country in a positive way, sharing the benefi ts of the sport with both new and longtime runners. RECENT TRAVELS Whatever your running goals are this fall, be sure to ABOVE: GLIDING get outside and enjoy the season. According to our reader OVER MOUNT poll, autumn is your favorite time of year to run. Reward OGDEN IN UTAH yourself after a good session with one of your favorite LEFT: TICKETS seasonal drinks, whether it be a pumpkin-fl avored coff ee FROM THE 2017 IAAF WORLD or fresh apple cider, to embrace the autumnal atmosphere. CHAMPIONSHIPS The days may be getting shorter, but they can still be IN LONDON packed full of running fun.

Keep on running, PASTA: OLIVER BAKER

From a range of nutritious pastas made from unexpected Rebecca Warren ingredients (black beans! INSTAGRAM: @rebecca_g_warren chickpeas!) that add an extra TWITTER:@rebeccagwarren punch of nutrients to your carb-loading to a breakdown of the wide array of healthy oils Join in on the fun! Use #TeamWR on Twitter or available and how to best use Instagram to share questions, pics, tips and brags! them, we have you covered for new ideas for your fall cooking.

8 WOMEN’S RUNNING | OCTOBER 2017 ASHLEY DARCY

New Shoes. Trying them out along Miami Beach. Oct 2

KRISTA STEC Enjoy your run! Oct 2

CHRIS DARCY Honey! You missed our anniversary! Where are you? Oct 3

ASHLEY DARCY Oops. Sorry, bae! Still out running. Oct 3

LUCIA GOYANES Nice kicks Teresa. Excited for the party tonight? Oct 16

KATLYN GLATZ Call me Ash. You were supposed to take me to that concert. Nov 3

ASHLEY DARCY Still running. Passing through Chicago... Nov 27

MELISSA NOCELLA Wait. What? In Chicago? Let’s hang out. Nov 27

MATT ZMUDA Uhh, did you just post a photo from Nebraska? Dec 10

ASHLEY DARCY What did I miss? Couldn’t stop running. #hellocalifornia Jan 1

EXPERIENCE INFINITE ENERGY Levitate with DNA Amp gives you the most energy return of leading performance running shoes, so you can keep on running. What is your favorite fall there’s more to tradition?

Editor in Chief montmorency REBECCA WARREN Finishing a chilly hike with a delicious hot MANAGING EDITOR Bethany Mavis apple cider. Montmorency tart cherries WEB EDITOR Caitlyn Pilkington have been studied more than ASSOCIATE WEB EDITOR Meghan Roos Apple picking CONTRIBUTING GEAR EDITOR Allison Pattillo any other type of cherry — in Julian, a little mountain town ART and the evidence is growing. outside San Diego. ART DIRECTOR Erin Douglas Living in the CONTRIBUTORS mountains of There are more than 60 Fall is the CONTRIBUTING FEATURE WRITERS Rachel Cosgrove, Colorado, I love perfect season Matt Fitzgerald, Matthew Kadey to take advan- scientiﬁc studies exploring for hiking. With CONTRIBUTING WRITERS Hillary Kigar, Susan Lacke, tage of “Indian a range of areas including: the summer Summer” days heat melting Marty Munson, Nicole Radziszewski to hit the trail away and fall CONTRIBUTING PHOTOGRAPHERS & ILLUSTRATORS and enjoy the foliage in full Oliver Baker, James Farrell sight, smell EXERCISE bloom, it’s a and underfoot RECOVERY great time to crunch of explore new CGI MEDIA golden leaves trails! VICE PRESIDENT, MEDIA Jessica Sebor from aspen trees. DIRECTOR, MEDIA MARKETING & DEVELOPMENT Nicole Christenson

SLEEP MARKETING COORDINATOR Natalie Hanson PRODUCTION MANAGER Meghan McElravy MEDIA OPERATIONS COORDINATOR Hannah Sebahar INFLAMMATION AD OPERATIONS Luke Schoenberger Fall is my DIGITAL SERVICES favorite season HEART HEALTH DIRECTOR, WEB DEVELOPMENT Scott Kirkowski to run. It’s DIRECTOR, CREATIVE SERVICES Matthew McAlexander cooler, the mornings start Attending WEB DEVELOPERS Joseph Hernandez, Miguel A. Estrada and Rachel Blades cycloross races earlier and all to cheer my INTERACTIVE CREATIVE DIRECTOR James A. Longhini the warm honey on! ASSOCIATE CREATIVE DIRECTOR Thomas Phan holiday bever- ages are coming JUNIOR WEB DESIGNERS Sean Marshall and Eddie Villanueva out—perfect for VIDEO PRODUCER Steve Godwin that post-run warmth! ADVERTISING

CHICAGO Mark Baba, [email protected] Bill Pesta, [email protected]

LOS ANGELES Mark Cosby, [email protected] Xochilt Llamas, [email protected] Hiking Susan G. Komen San Joy Lona, [email protected] Diego 3-Day NEW YORK Kristina Larson, [email protected]

ACCOUNT SERVICES MANAGER Kat Keivens COORDINATOR Nicole Carriker BRANDED CONTENT & MEDIA STRATEGY Emily Nolen

The San Jose Rock ‘n’ Roll Half Marathon is I love capturing one of my favor- the interest- ite races of the year! The course ing cloud A PUBLICATION OF formations and is super fast and sunsets we get fun. I ﬁrst ran it available in dried, frozen, in the sky this with my friend time of year. to pace him to juice and concentrate forms a new PR—I’m hoping to nab one for myself CHIEF EXECUTIVE OFFICER ANDREW MESSICK this October! PRESIDENT JOSH FURLOW CHIEF MARKETING OFFICER CHRIS STADLER LOOK FOR MONTMORENCY TART SENIOR VICE PRESIDENT, GLOBAL EVENTS PATRICK BYERLY CHERRY PRODUCTS ONLINE AND SENIOR VICE PRESIDENT, FINANCE ELIZABETH O’BRIEN AT YOUR LOCAL GROCERY STORE SENIOR VICE PRESIDENT, SALES JOHN SMITH

Women’s Running issue SEPTEMBER ISSN 1548-2413, a publication of Competitor Group Inc., 6420 Sequence Dr., 2nd Floor, San Diego, CA 92121, is published monthly (10x per year with combined issues in Jan/Feb and Nov/Dec). For subscription inquiries, please call 800-336-5653 in the U.S., 386-246-0108 outside the U.S. or email womensrunningmag@ emailcustomerservice.com. Periodical Postage Paid at San Diego, California and additional offices. POSTMASTER: Send address changes to Women’s Running, PO Box 430235, Palm Coast, FL, 32143-0235. All contents of this publication are © 2017 Competitor Group Inc. and Women’s Running magazine, 6420 Sequence Dr., 2nd Floor, San Diego, CA 92121. U.S.A. All rights reserved. Warning! It is not advised that you participate in the sports and activities described in Women’s Running unless you are highly knowledgeable about the risks involved, are in proper physical condition and are willing to accept all risks associated with these sports and activities. Women’s Running disclaims any responsibility for injury or death incurred by any person or persons engaging in these activities. Use the information in this magazine at your own risk and always consult a doctor before attempting any exercise program. Women’s Running makes no warranties of any kind and expressly disclaims any warranty regarding the accuracy or reliability of information contained herein. The views contained in this magazine are those of the writers and advertisers and do not necessarily reﬂect the view of Women’s Running’s ownership.

10 WOMEN’S RUNNING | OCTOBER 2017 if water helped muscles recover they’d call it tart cherry juice

Studies have shown that Montmorency tart cherry juice may help reduce strength loss and aid recovery after extensive exercise. Join other athletes and make tart cherries a nutritious addition to your training regimen so you can get more out of your workout tomorrow.

Look for Montmorency tart cherry products online and at your local grocery store Way to go, #TeamWR! You all are powerful women, just like...

@peachrunner26.2 and @in_cruz_control, getting miles in together.

There’s More to the Story @werunonbeer, who got her In this issue, we are celebrating the powerful women who are making a huge impact on our morning run (and coff ee) in sport—like Gabe Grunewald, who, at 31 years old, is facing her fourth bout of cancer and plans like a champ. to return to professional racing in 2018. Read our “Game Changers” feature on page 40, then go online to check out our Q&A with the pro, as well as more stories of other women from this issue, such as assault survivor Kelly Herron, marathon queen Harriette Thompson and “Wonder Woman” Alysia Montaño, at womensrunning.com/powerfulwomen.

Who’s That Girl? @jenne15 with this gorgeous run shot that inspires us to get To cele- out there. brate 100 issues—this is our 102nd!— we want YOU to be our cover runner. JAMES FARRELL; ONEINCHPUNCH/ISTOCK.COM Check out our online @bengal_alumna, showing custom us the importance of strength cover cre- All Runners are Real Runners training for running. ator (say that three times Help us celebrate you by submitting your running story to fast) to place your favorite [email protected]. We would love to feature you Use #TeamWR in your race shot on one of the as one of our #realrunners—like Jill Hutchings, who learned Instagram photos for a three options! to disprove the phrase “I can’t run.” See all of our incredible chance to be included in reader-submitted tales at womensrunning.com/realrunners. our next issue!

Socialize With Us! Rebecca Warren @rebecca_g_warren Bethany Mavis @bethanymavis Caitlyn Pilkington @caitpilk Meghan Roos @mroos_runs Women’s Running @WomensRunning @WomensRunningMagazine Women’s Running Magazine Erin Douglas @erinmarlenedouglas

12 WOMEN’S RUNNING | OCTOBER 2017 THE MORE YOU MOVE, THE BETTER YOU FEEL.

Stand more and sit less with VARIDESK.® It’s simple. Major academic research has shown that when you move throughout the day, you’re healthier, happier, and burning calories without even thinking about it. VARIDESK is the sit-stand solution that makes that happen simply and easily. TRY IT FOR 30 DAYS RISK-FREE | FREE SHIPPING IN THE LOWER 48 (888) 623-8314

THE BRAVE ATHLETE solves the 13 most common mental challenges athletes face. Which sound like you?

I have thoughts and feelings I don’t want. I wish I felt more like an athlete. I don’t think I can. I don’t achieve my goals. You don’t have one brain I don’t like leaving —you have three... my comfort zone. Other athletes seem your ancient Chimp brain that keeps you alive, your tougher, happier, and modern Professor brain that navigates the modern more badass than me. world, and your Computer brain that runs your habits. They ﬁ ght I feel fat. for control all the f*cking time and bad things happen; you get I don’t cope well with injury. crazy nervous before a race, you choke under pressure, you quit People are worried about when the going gets tough, you make dumb mistakes. how much I exercise. When the going gets tough, What if you could stop the thoughts and feelings the tough leave me behind. you don’t want? What if you could feel conﬁ dent, I need to harden the f*ck up. suff er like a hero, and handle any stress? YOU CAN. I keep screwing up. I don’t handle pressure well. The Brave Athlete from Dr. Simon Marshall and Lesley Paterson With The Brave Athlete, will help you take control of your brain so you can train harder, you can make your brain your race faster, and better enjoy your sport. most powerful asset. AVAILABLE in bookstores; bike, tri, and running shops; and online. PREVIEW the book at braveheartcoach.com or velopress.com/brave. GET 1 MONTH FREE COACHING AND A FREE COPY OF THE BRAVE ATHLETE when you sign up for a 3-month Braveheart Coaching package! Visit braveheartcoach.com/off er for details. THE TRENDS, VOICES AND CULTURE OF >Warm Up THE RUNNER LIFESTYLE

GIVE BACK Your donations through purchases of these charity- supporting brands can make a big difference. // BY THE EDITORS

upport your National Park Service (20 percent of sales go to help the NPS) while looking ﬂy in Head- sweats’ 5-Panel Trucker Hat ($26, S headsweats.com), adorned with night sky graphics inspired by Col- orado’s Rocky Mountains. It’s made to take the sweat from your most punishing runs with a wicking terry band, breathable fab- ric and an adjustable snap-back closure.

OCTOBER 2017 | WOMEN’S RUNNING 15 PHOTOGRAPH BY OLIVER BAKER WARM UP > WE’RE OBSESSED

3 1

16 WOMEN’S RUNNING | OCTOBER 2017 The Janji Mandala Laguna partner for the equivalent to the 1/ Tee ($46, runjanji.com) is cost of sourcing a pair of glasses. our favorite kind of shirt—one that The nonprofi t then trains men and 5 functions perfectly on the run and women in developing countries to pairs well with our non-running give basic eye exams and sell glasses outfi ts too! The unique crossback to their communities at aff ordable design provides added fl air and prices. We love the femininity and full additional airfl ow while you move coverage of the brand-new Sculpted through hot miles. And it was, in fact, Series collection, and the frames hot miles that reminded the founders feature 100 percent UV protection as how important water is to athletes— well as impact resistance. and inspired them to start giving back to clean-water eff orts around Fall days call for the perfect the world. Ten percent of each sale 5/hoodie to keep you warm and goes back to support those projects cozy after your run. The ReCover in various countries across the globe. Unisex Hoodie ($49, recoverbrands. com) serves double duty as a super- The pretty (and aff ordable!) soft and stylish pullover hoodie 2/Pura Vida Bracelets with a mission. This hoodie has Depression Awareness friendship serious eco–street cred—it’s made bracelet ($5, puravidabracelets.com) entirely out of recycled materials. is made by artisans in Costa Rica Constructed out of eight water and represents one of several Pura bottles, this will be the most worthy Vida products that supports more and snuggly addition to your autumn than 190 charities worldwide. Ten wardrobe. percent of each sale is donated to the charity the product represents, with For every pair of the special this particular bracelet benefi ting 6/ edition Balega Grit and Grace the Depression and Bipolar Support Enduro socks ($14, balega.com) Alliance, a nonprofi t geared toward purchased, the company will donate spreading awareness of those $1 to Breast Cancer Prevention affl icted with depression and bipolar Partners. In addition to coming in an disorders. array of toe-tapping colors, the socks 6 feature inspirational messages from This wonderful, marvelous Balega ambassador Kim Stemple, 3/S’Well RED 17oz Bottle who has mitochondrial disease. Her ($35, swellbottle.com) was made positive messages include: “Be the in partnership with Product(RED). Spark,” “Rewrite the Rules” and With its stainless steel insulation and “Kindness Matters.” tight cap, this 17-ounce bottle has all the qualities we love about S’Well We love us some nut butter, products but goes a step further 7/so the Clif Bar Nut Butter by joining the fi ght against HIV and Complete Variety 16-Pack ($30.24, AIDS. Twenty percent of proceeds go clifbar.com) is what we are grabbing directly to the Product(RED) mission, from for a quick fuel session. You get which makes the steep price tag coconut, plus almond, peanut and for this water bottle much easier to hazelnut butters, the perfect blend swallow. of protein and carbs to keep your body in tip-top happiness. What’s Everyone’s favorite online more, we adore the company’s 4/prescription glasses brand, LUNAFEST project, a traveling fi lm thanks to its free home try-on festival that shares amazing shorts feature, is also others-minded by, from and about women. Hosts of through its Buy A Pair, Give A Pair screenings give back 100 percent of program. For each pair of Warby ticket proceeds to local nonprofi ts Parker sunglasses (Mae style shown, of choice—and since its inception starting at $145, warbyparker.com) in 2000, the project has raised a 7 or glasses purchased, the company collective $3.6 million for various makes a donation to a nonprofi t charities!

OCTOBER 2017 | WOMEN’S RUNNING 17 WARM UP > RUNNING THE NUMBERS FALLING FOR FALL When it comes to fall running, Women’s 9% % Running readers are 67 excited to hit 15% WHAT the road! YOU’RE RUNNING 41% THIS FALL You all know the best way to ensure your run happens is to do 35% it first thing, with morning being the most popular time to run. Half marathon Marathon Cooler temps are # the best part about 5K or 10K 1 autumnal running. 30 calories 15K and 30K, or A one-cup serving of cooked going for an ultra! pumpkin has 30 calories and Bodacious color shows of changing satisfies 100 percent of the daily # leaves come in requirement for vitamin A and 20 2 second (see page percent for C. Eat up! 27 for the best races for fall foliage). 51.8 # Seeing wildlife on degrees Fahrenheit 3 the run % is the ideal racing 25 temperature for elite female marathoners FALL based upon results from research that #1 25% FUELING 25% analyzed historical race data FALL % FAVORITE 25 33:1 TIME OF YEAR Our readers #2 TO RUN don’t let the Seasonal flavors (pumpkin shorter days WINTER #3 or caramel, anyone?) are keep them from SPRING the first choice getting fresh Coffee flavors air—you all are #4 Hang on to summer with wildly in favor of SUMMER berry flavors heading outside Loyal to vanilla bean for autumn runs. PUMPKIN: ALENAROZOVA/ISTOCK.COM

Maximum number of racers allowed 45,000 at the Chicago Marathon on Oct. 8, 2017

18 WOMEN’S RUNNING | OCTOBER 2017 WARM UP > YOUR VOICE

and a lot of people! I feel over- whelmed at the thought of all that nervous energy and excite- ment surrounding me as I try to focus and achieve this goal I’ve been working on for months. I think ﬁxating on my pace is one way of avoiding thinking about all of the work that is required to run a long-distance race in a safe and competitive way. It’s a kind of torturous avoidance strategy. I had the good fortune to meet up with some Olympians from the Mammoth Track Club a few days ago: Deena Kastor, Alexi Pappas and Sarah Attar. We had one of the most profound conversations I’ve ever had, talking about running, gratitude and life, surrounded by the beauty of Mammoth Lakes. It totally changed my perspective on my training. I went from seeing training as a burden to recogniz-

EXPERIENCING A ing it for the gift that it is. It’s a MOMENT OF CLARITY IN chance to learn about myself, to MAMMOTH LAKES, CA find out what my physical and mental limitations are and push through them. That’s what I learned from those amazing women. That per- PACE ANXIETY sonal growth is a choice, and not an ob- How obsessing about a number can derail your training stacle. Because the truth is training for // BY REBECCA WARREN a half or full marathon is a lot of work. And it’s hard work. It takes a concerted effort to carve out time in your sched- umbers can make us feel vulnerable. Some people cringe at the thought of shar- ule to stick to your training runs, to find ing their age or weight or even salary with others. The idea of being measured in the time to go to the supermarket and such stark terms is often off-putting because we are all more than the numbers prepare quality food to fuel your body, N that describe us. The number of birthdays you’ve had doesn’t reveal the amount and to do cross-training and stretching of laughter you’ve shared with your best friends, or all of the wonderful qual- exercises regularly to keep your body ities of the kids you’ve raised, or the great conversations you’ve had over the from sustaining an injury. It’s one thing kitchen table with your parents. As Bob Seger wails on his rock anthem “Feel Like a to know that training will take up a lot of Number”: “I feel like a number, I’m not a number, damn it I’m a (wo)man.” your time, but it’s another thing entirely to be living that reality. When I take For me, the number I am struggling of course, only applies to myself. I would a step back from my preoccupation with with most at the moment is my pace. I’m never dream of telling another person pace, I realize that I need to get out of my in the middle of training for my first half that their pace defined them—that if they own way and fully embrace this experi- marathon, and I have become preoccu- couldn’t run a time that I or anyone else ence, including all of the parts that are pied not only with my own pace, but the considered fast, then they weren’t really uncomfortable and challenging. That's pace of other people. I am entangled in a an athlete. Because I fundamentally don’t where transformations take place. cycle of comparison and judgment of my- believe that is true. “If you are running, So, I’ve decided to focus on one num- self against other runners, trying to extract then you are a runner” is my mantra. So ber for the remainder of my training: so much meaning from one small part of why, then, am I being so critical of my- 13.1. Because that’s the only number that the running puzzle. I’m guilty of setting a self about my own pace? matters. I’m training to complete a half nonexistent standard for myself and feel- I think part of my hang-up with pace marathon, not to race against anyone ing that if I don’t hit a certain pace, then is that the idea of running 13.1 miles else’s pace or expectations. No matter I am not a “real runner” and not worthy alongside thousands of people is kind what my pace, and whatever my finish

REBECCA AWARREN REBECCA of thinking of myself as an athlete. This, of scary for me. That’s a lot of miles time, it will be my personal best.

OCTOBER 2017 | WOMEN’S RUNNING 19 WARM UP > RUN TALK

Safety Gear From ID bands and visibility accessories to pepper sprays, there’s a slew of products on the market to help keep you safe every time you run Bun up. “If you find outside. Our top picks: yourself running at night, “Running with put your hair in a top knot lighted gear or bun as opposed to a when it is dark is ponytail. Attackers often a must. I use this look for ponytails as they vest (Noxgear can be easier to grab.” Tracer360 lighted —Katie Barrett, lead instructor at vest, $70, noxgear. B/SPOKE Cycling Studios, certi- com) when running and fied personal trainer and USATF get asked all of the time Level 1 running coach where I got it because it’s so visible.” —Natasha Turn down the tunes. “I LaBeaud Anzures, Canadi- an elite runner, cofounder see runners and walkers of youth running nonprofit with their headphones on 2nd Recess not paying attention with their music blasting, which “For protection, I rec- is a big mistake. Keep ommend carrying a your volume down to a lightweight pepper level where you can hear spray (like the Sabre everything around you, or 3-in-1 Pepper Spray only use one earbud so with Adjustable Hand Strap, $13, sa- that you’re more aware of brered.com) to ward other individuals, bicycles off unwanted advanc- or vehicles and can react es from potentially much faster if they enter dangerous individuals or your personal space.” animals you may encoun- —Todd Williams, former Olympic ter. Having some form of distance runner, founder of Asics identification is essential, A RunSafer program whether it is a Road ID As the days get + (Wrist ID Slim, starting at Bring your phone. “Al- $20, roadid.com) or your shorter, I’m worried ways carry your phone driver’s license.” —Jessica for my safety on on evening runs. If you Reeb, personal trainer and running club founder runs in the dark. get injured in the dark or What should I do? feel like you’re in danger, “If you want you have the ability to call a visibility for immediate help. For accessory added peace of mind, I you can really Mix up your route. “It’s easy to get into a routine and always recommend using the Find forget about, I love the run the same route for a given mileage—especially if you are My Friends app to notify clever Nathan LightSpur doing timed workouts that require you to cover exact distanc- a friend or family mem- RX LED Foot Light ($30, es and you feel comfortable and safe with a route you run ber before heading out nathansports.com). It frequently. However, running the same loop at the same time on an evening run. They clips onto the heels of of day makes you a potential target, so try to mix it up. Run can use the app to track your run shoes and kicks out bright, colorful LED loops backward, try new out-and-back options, even drive to a your location and receive light for up to 12 hours new location (that you’ve researched ahead of time!). It’s also an alert when you safely before it needs recharg- helpful to vary the exact time of day—if you can’t alternate return home.” ing.” IZF/ISTOCK.COM between morning and evening, try leaving a half hour earlier —Jessica Reeb, certified personal —Bethany Mavis, managing or later on some days.” trainer at Cincy 360 Fitness in editor of Women’s Running —Emily Long, runner, safety expert at SafeWise Ohio and running club founder

20 WOMEN’S RUNNING | SEPTEMBER 2017 WARM UP > COMMUNITY

Find Your Tribe FRIEND REQUEST Today’s technology makes it easier Technology makes it easier than ever to connect with fellow runners. than ever to ﬁnd both virtual and real-life workout partners. How to // BY SUSAN LACKE ﬁnd yours:

Facebook hea Johnson knew she wanted to get back in shape, but she didn’t know The search function of Facebook where to start. A former All-American sprinter and middle-distance runner allows you to find groups based from Amherst College, Johnson still loved running but hadn’t done it consis- on broad (women who run) or R tently in quite some time. As a psychiatrist and a mother in Katona, N.Y., her specific (moms, 20-somethings, trail days were jam-packed and overwhelming. runners, city, race) criteria. facebook.com “I needed prompting, enabling, accountability, DASHR inspiration,” says John- This new running app uses geolo- son. She found it on cation to connect you with running Facebook, in the form of buddies nearby, making it easier to a 60,000-strong forum find training partners at home or on called the Physician the road. dashrtheapp.com Mom Group. Within Meetup that group was a dedi- The social meeting app takes the cated subgroup of about logistical guesswork out of arranging 800 runners. Though group workouts. Simply search for a most of them were dis- time and location that works for you, tance runners, Rhea put show up at the trailhead and com- out a line for the fast- mence running with your new best twitch crowd: Would friends. meetup.com anyone want to put together a relay team for a Road Runners Club of America masters track meet? In addition to hosting group runs “I nearly fell off my all over the country, the RRCA has chair between pa- forums where you can post requests tients when I got a re- for training pals who match your ply,” Johnson laughs location, pace and schedule. Bonus: when she recalls seeing a message from ‘swelfies,’ feedback on form, com- RRCA members often meet up for Aixa Alvarez, a physiatrist from San An- plaints and jokes,” says Verduzco- carb-loading and camaraderie before tonio, Texas. It was quickly followed by Gutierrez. “Instantly, it was like we big races, as a way to welcome out- of-town racers. rrca.org another one from Monica Verduzco- were lifelong friends, despite having Gutierrez, a physiatrist from Hous- never met.” Nike+ ton, who recruited her friend Ana Lisa When they finally did meet, their Peer pressure is just as effective in Ramirez-Chapman, an anesthesiologist comfort with each other was instant, cyberspace, as evidenced by Nike’s and former sprinter for Rice University. fostered by so many months of virtual Run Club app, which connects you “It all came together so quickly,” re- friendship. “These women get me on with millions of runners around the calls Johnson. “They basically told me so many different levels,” says Alvarez. world. Whether you choose to “race” to find a meet. I realized this might be a “We are all mothers who want to show your BFF in Sacramento or a stranger once-in-a-lifetime chance, getting three our daughters how to feel empowered in Norway, the app can be hugely other busy working mothers to take on by the strength of our own bodies. We motivating. nikeplus.com the major task of putting this on their life are all doctors who know the benefits of (and medical call) calendar.” Prompting, exercise and practice what we preach. enabling, accountability and inspiration: We are all Latina and share similar up- time the night before. check, check, check and check. bringings and family traditions. And we Johnson now runs regularly, inspired In the months leading up to the were all high school track athletes, ea- in large part by the daily messages still USATF National Masters Cham- ger to dust off our spikes and see what exchanged between her virtual—and pionship, where they had entered we still had in us.” now real—running buddies. “They’ve their “dream team,” the four run- The answer: a lot of speed. The taught me so much,” Johnson reflects. ners exchanged hundreds of mes- group took first place in both the “How to have courage. Commit to the sages via Facebook. “We shared 4x400 and 4x800 relays, despite only unknown adventure. Make memories. workouts, ideas, encouragement, having met each other for the first Inspire and be inspired.”

OCTOBER 2017 | WOMEN’S RUNNING 21 2011 CELEBRATE Since its inauguration, Rock ‘n’ Roll Savannah is the only event in the Series where river boat 20 YEARS ferry is the preferred mode of transportation to the Health & Fitness RUNNING Expo.

Big headline shows have graced Savannah’s stage, but no one stands out more than Jackal who took a chainsaw to a chair in true rock ‘n’ roll style!

2016 Hundreds of Savannah State University students turn out to cheer on marathoners as they complete 3 miles within university grounds.

MARATHON | 1/2 MARATHON | 5K | 1 MILE | RELAY

CREATE YOUR MOMENT ON NOV 4-5, 2017 TRAINING, RACING AND INJURY-PREVENTION >Race Smart ADVICE

RUN BETTER— NOT MORE These do-anywhere moves—in line for coffee, waiting for the elevator, while you’re on the phone or brushing your teeth— help you become a better, stronger runner. // BY MARTY MUNSON

asted time? No such thing. When you learn these little moves, you W can use any pocket of time in life to enhance your running. ALVEREZ/ISTOCK.COM

OCTOBER 2017 | WOMEN’S RUNNING 23 OLIVER BAKER - Eventually, you’ll know know you’ll Eventually, shown Scientists have your hips, just inside your just inside your hips, your says Carroll. pelvic bones, Do an isometric contraction of the muscles under your feel those fingertips—you’ll muscles push out a little bit engage them. when you which muscles to access fingers without using your a hard for feedback. Having ly by time with this? Start with ing faceup on the floor, flat knees bent and feet your hold Don’t on the ground. on this one, breath your need to count you If either. inhaling you’re to be sure do it. and exhaling, create that this helps you your stability all around your core—including - . this helps you activate the activate this helps you abdomi transverse deep, pelvis. nis muscles in your you If breathing! Keep holding your find yourself try counting out breath, your loud—that will keep work Your moving. breath though. This done yet, isn’t for how is just a rehearsal to stabilize when running. some can employ See if you get from of the stability you accessing those muscles on out there while you’re or trail. the road abs while your “Brace” standing in line start off right with these, To to use your want you’ll Place hands as a guide. of hands on the front your - … WHAT SCIENCE SAYS SCIENCE WHAT before core your Hollow off to sleep drop you hit the snooze or after you You button in the morning. can do this while standing, Carroll, says Anthony too, assistant professor D.P.T., at the Univer of practice but it’s sity of Delaware, easier to get the hang of it horizontal. at first if you’re Get into position on your heels your drawing back by butt. Your your in toward knees should be bent and or feet flat on the bed your navel your Then draw floor. spine and up your in toward head without your toward pelvis move. letting your has found that Research - OCTOBER 2017 OCTOBER

| STRIDE STRONG STRIDE > WOMEN’S RUNNING WOMEN’S Choose the wrong line at Choose the wrong

24 RACE SMART RACE the grocery store? Oppor- store? the grocery tunity! Friend late to the an Taking Same. movies? shake-off-the- extra-long you Yep, chill shower? into a turn that can even already “It’s run booster. out time to to carve hard athletic trainer says run,” founder of Anna Hartman, in Arizona, MovementRev whose clients include pro athletes and sports teams. hard usually even it’s “And out time to do er to carve run that help you exercises So stop thinking of better.” and forced chores errands, moments as time waiting workout your from away for and put them to work how: Here’s you. OLIVER BAKER knees orlow back. on withyour pelvis, hips, tentially leadtoissueslater habitthatcanpo drop—a you from lettingyour hips body, andmayalsoprevent help stabilizeyour lower them inyour runningcan Remembering toinvolve engage them,Carroll says. you learnhow itfeelsto standing somewhere helps together whileyou’re Squeezing your glutes brushing your teeth Fire your gluteswhile down. your middlebounceupand energy by letting “leaking” efficient run—you’re not more stabilityequalsamore Run experts theorizethat obliques andlower back. able tobeasensory organ, she says. “Whenyour footis we’re stabilizingourcore,” through ourfeetandhow with how we’re sensing “There’s ahugeconnection ent thingsfrom your body. hill, whichrequire differ wood surfaceoronarocky you’re onaﬂat,polished inform you if, forinstance, ment.” whathelp They’re adjust toyour environ- cord andmuscles how to sory nerves tells thespinal can getthrough theirsen too. “Informationthefeet rest ofthebodyadisservice, feet, shesays, anddoesthe boring environment forour anything.” That’s areally them oftheabilitytosense shoes andbasicallydeprive stick theminsocksand way,” Hartman says. “We don’t really usethemthat sensory organs, butwe are two ofourprimary “Our feetandourhands Shed theshoesandsocks. TO ADDTHEMIX LIFESTYLE MOVES . - - -

out having todospecial motion inthehipswith in increasing therange of on thefloorisahugehelp The simpleactofsitting best friend. Make theflooryour below). together arock mat(see with that,considerputting find. If you’re comfortable (safe) surfacesyou can on themostinteresting just walk around barefoot you more informationisto in helpingyour feetget ning,” shesays. Step one health—and healthy run to lower-back andpelvic ankle. Thatcontributes mobility ofthefootand you’re alsoimproving the tend toopenupmore, so information. Thejoints the musclesgetmore

- - people tograb asmany your knees. Ialways tell your hipsare higherthan under your bottomuntil some pillows andputthem time, Hartman says. “Grab another niceplacetospend to turntheground intojust she says. But there’s away ourselves withfurniture,” doing thesamethingto tight andimmobile. We’re cast—everything getsreally be inawalking bootora stands how baditisto spot. “Everyone under not thatcomfortableofa childhood, it’s oftenjust while reading this—after aren’t sittingontheground probably why mostofus joints,” shesays, whichis the mostmobilityinour ing positionthatrequires Hartman. “It’s therest- exercises orstretches, says - site ofwhat you want.” get tension, whichistheoppo- thinks somethingispainful,you because assoonyour body something that feels right to you, in theworld. You need to gowith the most uncomfortable things and otherpeoplethinkthey’re think big,smoothonesare best, rock,” shesays. “Somepeople stove. “There’s noperfect starter sink, orat thekitchen sink or drain through), by thebathroom bottom of thetray for water to shower (she drillsholesinthe standing duringtheday: inthe places themwhere she’s already improvement store. Then, she landscape sectionat thehome different typesof rocks from the mudroom—and fillsthemwith you’d putsnow bootsoninthe with boottrays—the typethat mat. Hartmanmakes them your bodyisto create arock to transmitting information to feet sothatthey cangetused esting environment for your A great way to create aninter- Rock Your Run OCTOBER 2017 | and runwithoutinjury.” strong foryou torunwell that needtobeniceand says. “Thoseare key spots in your hipsandcore,” she lot ofstrength andstability work uptothis).“It takes a new skill,you mayhave to like any other ground (just without touchingthe up from it.Try togetup the more you have toget you spendonthefloor, ty increases. cushioning asyour mobili gradually needlessand comfortable foryou—you’ll in orout,justdowhat’s in front ofyou, orturned your legsare crossed orout floor—doesn’t matterif and more timeonthe more.” Asyou spendmore need, andthengrab two pillows astheythink Bonus: Themore time WOMEN’S RUNNING

- 25 RACE SMART > CALENDAR october

If the crunch of leaves under your feet and cooler temperatures have you craving a warm mug of apple cider, you’re in luck because October is Apple Month! Fresh off the tree, in a pie or spiced (or spiked!) in cider form, this is the time to try one of the 100 varieties grown commercially in the U.S.

Add a few new National Personal Safety Day is a One of the songs to your good reminder for us runner girls Abbott World playlist and some to stay safe by being smart. Be Marathon pep to your step aware of your surroundings, let Majors, the for International someone know where you are going Bank of America Music Day. If you and when you expect to return and, Chicago Marathon need suggestions, if possible, grab a running buddy— is ﬂat, iconic and a check out our company helps the miles ﬂy by, plus must-do, whether current favorites at there’s safety in numbers. See page 20 you’re from the womensrunning. for more safety tips. Windy City or not. com/playlist. This year marks the 40th anniversary of the race.

Since many group runs end this way on a normal day, it shouldn’t be much of a challenge to log a few miles with World Pasta Day is just the your favorite running buddies in holiday for runners who celebration of International Beer love to carbo-load. We’ll and Pizza Day. be saucing up some nontraditional pastas, made Wish a HBD to with ingredients such as

Emma Coburn! black beans or zucchini FROM TOP, BY DATE: KATERINA_ANDRONCHIK/ISTOCK.COM; SVETIKD /ISTOCK.COM; BANK OF AMERICA CHICAGO MARATHON; STOCKCREATIONS/SHUTTE (see page 33).

The New Balance STOCK.COM; COURTESY OF NEW BALANCE; MILANFOTO/ISTOCK.COM; COURTESY OF RIVERTOWN RUNNERS; ROMOLO TAVANI/SHUTTERSTOCK.COM bronze-medal- winning middle- distance runner, who specializes in the 3,000-meter steeplechase, turns 27 today.

It’s Halloween, the perfect time to don all of your reﬂective gear to dress up as your favorite runner—you! Be on the lookout for little ghosts and goblins and, no matter how old you are, Celebrate Halloween with a run through history at always look both ways before you cross the street. the eighth running of the Sleepy Hollow Halloween 10K in New York. As you run along the Hudson River, you’ll see the Headless Horseman Bridge, Sleepy Hollow Cemetery and the Old Dutch Church. Thankfully, they don’t seem quite as spooky in the daylight! R-

26 WOMEN’S RUNNING | OCTOBER 2017 RACE SMART > RAVE RACES NATURE’S BEST COLOR RUNS These ﬁ ve vibrant, scenic races will have you falling for fall. // BY BETHANY MAVIS

n some parts of the U.S., the colorful fall foliage—leaves changing to I hues of yellow, orange and red—starts appearing as early as late Septem- ber, with it peaking in most of the Northeast and mountain regions in October, and in the South and Midwest in early No- vember. The shifting shades are the telltale sign that autumn is here, and what better way to enjoy Mother Nature’s show than from inside some running shoes? We asked around to uncover the autumn races with the best chances at seeing the season’s colorful displays—here are our top picks. OCEAN VIEWS While you’re running the Mount Desert Island Marathon, Half and PR READY Relay, you’ll forget about how hilly the course is as you race past You can clock a new PR at the ocean vistas, lakes, forests and quaint villages, all set in front of the WhistleStop Marathon and backdrop of Acadia National Park. The spectator support can get Half-Marathon, celebrating sparse at points, but trust us—your fan club would just distract you 20 years this October. This fall from enjoying your stunning surroundings. classic in the Upper Midwest OCT. 15, 2017, BAR HARBOR, ME features a relatively fl at and fast point-to-point course that takes PARK SUPPORTER ROCK OUT you from Iron River to Ashland Established 25 years ago to A New England RIVER RUNNER via the Tri-County Corridor, a introduce the historic Towpath favorite set in a You can experience one of the rail trail paved with limestone Trail as a new recreational community with most beautifully lush wilder- gravel, before a fi nish on Lake amenity, the Towpath Marathon deep-seated run- nesses in the country when you Superior’s south shore. You’ll showcases a gorgeous section ning roots (about an race the Columbia Gorge Mara- pass over railroad trestles and of the Ohio & Erie Canalway. The hour from Boston), the thon and Half Marathon, which run past wetlands, trout streams course, which also features 10K Newburyport Half Marathon takes place in the canyon that and Chequamegon-Nicolet and half-marathon distances, sold out in 2016 with more forms the natural boundary be- National Forest woodlands, all takes place in Cuyahoga Valley than 3,000 racers, thanks to its tween Oregon and Washington. away from the roads and traffi c. National Park on a forgiving scenic yet challenging course The course takes athletes from OCT. 14, 2017, ASHLAND, WI surface (mostly hard-packed and popular post-race party. the Columbia River Highway whistlestopmarathon.com dirt). All proceeds from the Highlights of this race include (built nearly 100 years ago as event benefi t Canalway Part- the ability to sleep in (9 a.m. the fi rst highway to navigate ners, which helps preserve and start!), an out-and-back loop this river gorge), up the side promote the National Heritage course through this historic sea- of the canyon, past waterfalls Area–designated canalway. port town’s parks and neighbor- and through a small town to OCT. 8, 2017, BOSTON, OH hoods, and local craft beer and the Rowena Crest Viewpoint towpathtrilogy.com pizza served up post-race at a before fi nishing on the banks rockin’ fi nish line festival. of the Columbia River. OCT. 22, NEWBURYPORT, MA OCT. 22, 2017, HOOD RIVER, OR newburyporthalfmarathon.com

MAIN PHOTO: KEVIN MORRIS; ADAM LAPIERRE; (PIZZA) BESTV/SHUTTERSTOCK.COM LAPIERRE; (PIZZA) KEVIN MORRIS; ADAM MAIN PHOTO: columbiagorgemarathon.com

OCTOBER 2017 | WOMEN’S RUNNING 27 RACE SMART > ASK THE COACH

TIP OF THE MONTH

NCAA RUNNER TURNED HIGH SCHOOL COACH HILLARY KIGAR HAS AN ANSWER FOR ALL THINGS TRAINING!

What’s the best way to I see experienced How do you know when wean off of an injury runners running on you should get a coach? recovery routine? I’m the asphalt right next Do you feel burned out and worried about getting to a sidewalk—should want some new inspiration? reinjured! I be doing that? Maybe you’re tired of con- I know how eager you are Runners often avoid the tinually getting injured just Apps to spend more time out on sidewalk and run on the as you seem to be getting Are Your the trails and road now that asphalt as they seek softer back in shape. Or are you you are pain-free! However, surfaces. Cement by nature ready to push for a PR but Friends! don’t completely stop your is a harder material than don’t know how to change up These days, there injury recovery routine as asphalt and contributes to your training? These are just are several fitness soon as you get that clean more pounding on your three reasons why you might tracker apps that help you keep tabs bill of health. Continuing to bones and joints while want to consult with a coach. on your own prog- do rehabilitation and strength running. Additionally, for Coaches can give runners a re- ress as a runner as exercises two to three times those training for a road newed sense of accountability well as compete per week will help you stay race of any distance, it’s that can help with consistent with or check in on strong and avoid reinjury, as beneficial to spend some training. There are a range of your friends. Apps most reoccurring injuries are time training on that sur- coaching options depending such as Strava, a result of muscular weakness face; thus, running on the on your needs, availability and Runkeeper and Fitbit allow you and imbalances. Pay careful asphalt helps simulate race- budget. Many coaches work to sync the data attention and ease back into like conditions. However, online with their athletes while from your GPS consecutive days of running when running on the roads, others are available to meet in watch and easily over the course of no less it’s important to remem- person. Look online and ask upload it to your than four weeks. Alternate run ber safety. Pick roads with the associates at your local digital running log. days with cross-training days spacious shoulders and running store for recommen- Some of these apps until you are back to running bike lanes or sidewalks that dations. Remember, it’s okay also have a space for logging your as many days per week as allow for more space be- to be picky! You want some- meals and keeping you did pre-injury. Remember tween you and cars passing one who will push you but track of your to stretch, foam roll and ice by. When running in the who can also give you a hug nutritional needs to help your muscles recov- dark, remember to wear a and joke with you when you’re and weight loss. er as they get back into the headlamp and have a flash- having a rough day. You don’t have to running routine. Don’t forget ing light on your backside do it alone—let TODOR TSVETKOV/ISTOCK.COM to be patient with the training so that you are easily seen. Have a question for Coach technology be your assistant as you process—fitness is a result of And don’t forget to yield Kigar? Email editorial@ womensrunning.com or make strides each quality and consistency over to all stoplights, crosswalks tweet @womensrunning with day toward new time! and major roads! the hashtag #AsktheCoach. goals!

28 WOMEN’S RUNNING | OCTOBER 2017 the Whiner and the Hard-ass

—he was her boss, an THEY WERE UNLIKELY FRIENDS gured out. She was a bit of a trainwreck— Ironman triathlete, with life ﬁ juggling a divorce, a pack-a-day habit, and hiding empty bottles under her bed. , Susan Lacke tells the moving story In Life’s Too Short To Go So F*cking Slow of how an extraordinary friendship kicked her ass into shape. R EAD A C HAPTER AT Trash-talking workouts, breakdowns, a devastating diagnosis—the v elopress.co heartwarming story of training buddies Carlos and Susan reveals the m/tooshort inspiring power of sports and friendship to change lives forever.

AVAILABLE IN BOOKSTORES, SPORTS STORES, AND ONLINE. RACE SMART > WHERE IT HURTS

transmit pain to the HEAD neck and head. Add MY HURTS to this the repetitive Have an achy noggin? While exercise might trigger it, you can pounding of running, take simple steps to get it under control without giving up and you’ve got a your favorite activity. // BY NICOLE RADZISZEWSKI headache in the making. Chest Down, Pay attention to iven that women suffer twice as many severe headaches as men, Head Up head and neck and that physical exertion can contribute to flare-ups, it’s no won- alignment through- Runners who mis- der many female runners are headache prone. out your daily takenly elevate their G “Most headaches triggered by running or other exercise occur chest are more prone routine. If you have a in women who are prone to headaches, like migraines, in general,” to a forward head and desk job, make sure says Carrie Dougherty, M.D., a neurologist and headache specialist shoulder posture, as to set up an ergo- at MedStar Georgetown University Hospital. In these cases, Dougherty a runner must then nomic workstation, says it’s typically not one factor that causes head pain, but rather a com- bring her head down take frequent breaks bination of changes and forward in order to and look up from to the body. view her surroundings, your computer. Fortunately, we says physical therapist Biana Smolich of can take simple See a physician MedStar Georgetown steps to limit these “If you experience University Hospital. factors’ effects on “Faulty forward head severe headaches our nervous system and shoulder posture that are exclusively and prevent head- creates tension in mus- triggered by exer- aches from interfer- cles around the neck cise, you may be ex- ing with our goals. with referral of pain to periencing primary different areas around exercise headache, Ease into physical the cranium, manifest- and this warrants activity ing as headache pain,” further evaluation Smolich says. “Often women are by a neurologist,” Practice the follow- says Dougherty. trying to make the ing alignment cues most of their time, from Smolich while “Primary exercise so they just walk out running to help keep headache can be the door and start your head in good just that—a head- running,” Dougherty alignment. ache triggered by says. “But individuals exercise, but rarely who are prone to First, correct an it can be due to a migraines [and other elevated chest: secondary cause like headache disor- the workout will be 20 minutes of finish- Relax your belly so an abnormality of your rib cage can come ders] are sensitive particularly intense ing your run. the brain or blood down and sit on your vessels.” to changes in their or long) gives the Electrolyte imbal- belly. Your ribs should body’s environment, nervous system a ances can also upset be positioned directly Dougherty also including increases chance to adjust to a your nervous system, over your hips and not recommends seeing in heart rate, body state of exertion. so if you’re running jutting out in front of a neurologist if temperature and/or for longer than you. Maintain this rib you’re experienc- blood pressure.” Prioritize nutrition an hour and cage position while ing headaches on According to Low blood sugar can especially in hot bringing your shoulders a weekly basis or Dougherty, one contribute to the weather, consider into a better position if your symptoms of the best things onset of a headache, taking an electrolyte so that your shoulder include numbness or girdle sits upon your headache suffer- so aim to eat small, supplement. weakness. rib cage. ers (migraines or frequent meals If your symptoms OLIVER BAKER; MICHAELDELEON/ISTOCK.COM otherwise) can do throughout the day Practice good Then, correct for- seem to be related to reduce the onset to avoid fluctuations alignment ward head position: to head position, of symptoms is to in blood sugar levels, A prolonged forward Elongate the back of your doctor may your neck (like a turtle ease into physical suggests Dougherty. head position refer you to a drawing into his shell) activity. Taking the Try having a small activates the poste- while simultaneously physical therapist to time for a deliberate meal one to two rior neck muscles, tucking (retracting) work on correcting warm-up (of 10 to 15 hours before running which can aggravate your chin back. your alignment and minutes, or more if and a snack within nerves that then reducing tension.

30 WOMEN’S RUNNING | OCTOBER 2017 ADVERTISEMENT

CELEBRATE 20 YEARS 2015 New York Giants wide RUNNING receiver Brandon Marshall runs for his non-profi t organization, Project 375, dedicating Brooklyn is arguably the trendiest borough each mile to a different in New York City, and for good reason. mental illness. From historic buildings and lush parks to amazing restaurants, bars and festivals, this place has it all. There’s no better way to see Brooklyn than to run it, and we’ve got all the reasons to join us at the 2017 Synchrony Financial Rock ‘n’ Roll Brooklyn Half Marathon and 5 Miler. You’ll start in front of the iconic Brooklyn Museum, founded in 1895 and home to 1.5 million works of art, then run through the closed streets of Brooklyn with live entertainment and spectators galore to motivate you along the course. The race finishes in beautiful Prospect Park – Brooklyn’s largest public park, celebrating its 150th year in 2017 – with a finish line festival and post- race concert featuring Hollis Brown. October 14, 2017 will mark the race’s third year running as a half marathon, and the first year of the all-new 5-mile distance. Starting and finishing with the half marathon runners, this inaugural bite- sized race is an exciting, different way to rock Brooklyn and explore quintessential neighborhoods and iconic sites. The Rock ‘n’ Roll Marathon Series is celebrating 20 Years Running throughout 2017. Starting in 1998 in San Diego, today there are 29 Rock ‘n’ Roll Marathon Series events in cities worldwide, with more than 600,000 runners each year. In addition to promoting health and wellness, charity partnerships with organizations have inspired people to give help and hope to others. To date, more than $320 million has been raised for charity by runners. The Synchrony Financial Rock ‘n’ Roll Brooklyn Half Marathon and 5 Miler is a running festival not to be missed and one of the best fall block parties in the Series. Join us in Brooklyn in 2017 to celebrate 20 years of running! To enhance the participant experience, the start line was moved to the front of the historic and iconic Brooklyn Museum, New York City’s third largest museum in size. 2011 The Synchrony Financial Rock ‘n’ Roll Brooklyn race fi rst started as a 10K in Prospect Park HALF MARATHON | 5 MILER and has since grown to a half marathon through the closed streets of Brooklyn, still fi nishing in CREATE YOUR MOMENT ON the park. OCT 14, 2017 MUST-HAVE GEAR, SWEAT-TESTED JUST FOR YOU OUR 2017 TECH AWARDS

GYM-FREE BRAVE FITNESS HACKS You Can Do LIKE Anywhere GABE! This Cancer Survivor Never Gives Up & Inspires Us Every Damn Day Get a FULL YEAR of training and motivation, Meet the Other 20 WOMEN Who Are Changing the World HIT RESET delivered right to your doorstep. Through Running WITH A Digital OCTOBER 2017 $4.99 WOMENSRUNNING.COM Detox Subscribe and Save at womensrunning.com! FUELING STRATEGIES AND OUR TOP NUTRITION PICKS FOR >Eat to Run HEALTHY RUNNING

NOODLE ON THIS Nontraditional pastas—made with a variety of healthful ingredients and more readily available than ever—are a tasty, nutritious way to enjoy a runner’s favorite comfort meal. // BY BETHANY MAVIS

asta has been a long-time pre- race staple for athletes—it’s affordable, easy to make and P provides beneﬁcial carbohy- drates to stock your muscles with fuel without giving you too much ﬁber (something that could increase your chances of GI distress).

OCTOBER 2017 | WOMEN’S RUNNING 33 PHOTOGRAPH BY OLIVER BAKER EAT TO RUN > FUEL YOUR RUN

Most standard pastas you’d with all that going for your nutrient intake any night of when ‘loading’ with carbs buy off of grocery-store pasta, why would you want the week.” the night before the race.” shelves also use enriched to switch to something not But before you start Instead of the night before, flour, meaning there’s a so traditional? heaping these new pastas she suggests enjoying your host of other nutrients in “Plant-based pasta onto your plate, make sure pasta dinner two nights that box of noodles, says alternatives offer a health you don’t go overboard— before a race and then eating Marni Sumbal, M.S., R.D., a advantage, as they are or time it incorrectly. a carb-rich breakfast (such board-certified sports dieti- loaded with plant-based “While carbo-loading is a as pancakes or French toast tian and Ironman triathlete. protein and a variety of vi- well-established method with eggs) the day before the “Pasta is a great source of tamins and minerals from to increase glycogen stores race or long run. energy and nutrients, such the main ingredient in the before a long run or race, Because pasta makes such as iron, thiamin, riboflavin, pasta, such as chickpeas, I encourage my athletes a quick and easy dinner niacin, manganese, seleni- beans, lentils or veggies,” to increase carb intake in during the week, Sumbal um and folate,” she says. So Sumbal says. “Without the morning and taper off gives her blessing to enjoy it compromising taste, throughout the day, with regularly—just make sure to quality or nutritional a smaller carb meal in load up on the veggies and value, nontradition- the evening, before bed,” protein you serve with the al pastas offer a Sumbal says. “This strategy pasta, and limit your pasta great alternative provides more time for portion to 2 ounces (which is to traditional digestion and helps avoid around 1 cup cooked). “But

pasta as a way to the typical heavy-gut if you’re consuming for a GEORGIJEVIC/ISTOCK.COM; (BOTTOM) OLIVER BAKER boost your or lethargic feeling that pre-race meal and the goal is many athletes experience to load up on carbs without compromising gut motility,” she says, “I suggest to aim for 1.5–2 cups pasta with marinara sauce, and top with your choice of protein, but easy on the veggies to reduce the ﬁber.”

34 WOMEN’S RUNNING | OCTOBER 2017 EAT TO RUN > FUEL YOUR RUN

Pasta Picks These alternative pastas were all put to the family-dinner test.

Explore Cuisine Black Bean Banza Barilla Veggie Spaghetti $25 for six 8-oz. boxes, $20 for eight 12-oz. boxes, $25 for six 8-oz. boxes, eatbanza.com barilla.com explorecuisine.com It may look like traditional pasta, If you hate eating veggies (or have There is literally one ingredient in but Banza is actually an entire line a hard time talking your family into this spaghetti: organic black beans. of chickpea-based pastas in all your them), this line of veggie pastas The dark appearance and smell while favorite shapes (pinwheel, anyone?). from Italian pasta powerhouse cooking might be a little off-put- Each package contains only 8 ounc- Barilla is a simple way to sneak ting, but the mild flavor pleasantly es (so half of a traditional 1-pound them in. The pastas—available in surprised testers. Plus, the texture pasta package), but testers found a penne shape made with carrots is very similar to spaghetti and isn’t you didn’t need nearly as much to fill and tomatoes, and in rotini and grainy or mushy, like you might you up, thanks to its denser texture spaghetti shapes both made with expect from a bean-only ingredient and higher protein content. The tex- zucchini and spinach—are 75 percent list. The flavor, while not strong, isn’t ture is right in line with whole-wheat whole-wheat pasta and 25 percent exactly neutral, so we topped our pasta—slightly chewy—but the flavor vegetable puree. In taste tests, the black bean spaghetti with olive oil, and fun shapes made it a hit with texture of the rotini was surprisingly garlic, tomatoes, salt and red chili both kids and pasta-picky husbands. pleasant (almost identical to normal flakes for a light-tasting but satis- Because it’s so rich in protein, it pasta), and the veggie flavor was fying meal. In each 2-ounce serving makes an easy last-second din- undetectable. We liked pairing it are a whopping 25 grams of protein, ner—just cook it up with whatever with either pesto or a vodka sauce 215 calories, 23 grams of carbs, 12 marinara-type sauce you have in the with some chicken sausage. In each grams of fiber, plus hefty doses of cupboard without needing to add 2-ounce serving of the rotini are potassium, calcium and iron. If black extra protein to your meal. In each 200 calories, 8 grams of protein, 41 beans aren’t your bean of choice, 2-ounce serving are 14 grams of programs of carbs, 2 grams of fiber and Explore also offers pastas made tein (thanks to both the chickpeas a host of vitamins and minerals, just from lentils, edamame and rice. and added pea protein), 190 calories, like in other enriched whole-wheat 32 grams of carbs, 8 grams of fiber pastas. and a hefty dose of iron. OLIVER BAKER

OCTOBER 2017 | WOMEN’S RUNNING 35 MILLES STUDIO/STOCKSY.COM

36 WOMEN’S RUNNING | OCTOBER 2017 New fats to transform your body into a well-oiled machine

BY MATTHEW KADEY, M.S., R.D.

you have a bottle of extra virgin olive oil stashed in your pantry. It’s true that this lynchpin of the Mediterranean diet is crazy healthy for you, but if EVOO is the only oil you eat, you might be missing out on some key fats and nutrients. Just as a runner should switch up her training routine for better results, a body in motion can also benefi t from running toward a greater diversity of culinary oils. Not only do oils vary in their fl avor nuances, they can also vary hugely in nutrition. In other words, switch up the oil you douse your greens in or use to sizzle up pork chops, and you can benefi t from eating a wider range of healthy fats, vitamins and oh-so-important antioxidants. And no longer are we being told to approach high-fat liquid oils with more caution than a hungry grizzly. So reach for any of these slick picks and get ready to strike oil.

AVOCADO OIL

This oil, extracted from the fl esh of the fruit that everybody is smashing on toast, is blessed with a buttery fl avor. Its nutritional ré- Make: CRISPY AVOCADO sumé is brag-worthy, too. For starters, avocado oil is brimming with POTATOES monounsaturated fats (10 grams per tablespoon, the same amount in Poke several baby potatoes olive oil) and the compound beta-sitosterol, both of which can bol- with a fork. Place on a ster heart health by improving cholesterol numbers. You’ll also take microwave-safe plate, cover in lutein, an antioxidant shown to improve eye health. Researchers with a paper towel and heat at Ohio State University determined avocado oil can make your sal- until tender and nearly cooked ad bowl more potent by improving absorption rates of fat-soluble all the way through, about 6 antioxidants like beta-carotene and lycopene found in vegetables. minutes. Slice potatoes in half With a sky-high smoke point, avocado oil is at home in and out of or quarters and heat 1 table- your frying pan. This oil is available in more delicate “virgin” vari- spoon avocado oil (not virgin) eties, which have a greenish tinge and stronger avocado fl avor, and in a frying pan over medium- FLOORTJE/ISTOCK.COM refi ned versions, which have a more golden hue and milder high. Add potatoes plus salt BEST BUY: taste along with a much higher heat tolerance. and pepper to taste, and cook, Chosen Foods To prolong shelf life, store culinary oils like stirring occasionally, until crispy Avocado Oil avocado in a cool, dark place such as a pantry and cooked through. ($13 for a cupboard away from the oven. 16.9-oz. bottle)

OCTOBER 2017 | WOMEN’S RUNNING 37 GRAPESEED OIL The more wine that’s made, the more grapeseed oil hits store away from the vending machine. More reason to stash grape- shelves. Squeezed out of the seeds that are left over in the seed oil in your kitchen: British scientists reported that add- wine-making process, this budget-friendly oil has a fairly light ing grapeseed oil to a meal with high-glycemic-index foods fl avor but lofty amounts of vitamin E. Infuse your diet with like refi ned breads, white rice and potatoes can slow the rise more vitamin E–plush foods like grapeseed oil, and you’ll be in a in post-meal blood sugar. Its neutral fl avor and relatively high better position to build stronger bones and fend off certain can- smoke point make grapeseed oil a great all-purpose cooking oil cers. Yet surveys show that more than half of Americans aren’t for everything from sautéing meats to stir-frying vegetables. In getting the vitamin E they need. Oleic acid, an omega-9 fatty baking, replace 1 cup solid fat such as butter or shortening with acid present in grapeseed oil, has been shown to help suppress ¾ cup grapeseed oil. Some also like using hunger between meals. During digestion, oleic acid is converted this oil in marinades, DIY mayo and salad into a hunger-fi ghting hormone that tells your brain to keep dressings because its unobtrusive taste won’t bulldoze other fl avors.

Make: MEDITERRANEAN CORNBREAD MUFFINS Preheat oven to 375 degrees. In a large bowl, mix together 11/4 cups coarse cornmeal, 3/4 cup BEST BUY: whole-wheat pastry ﬂ our, 11/2 tablespoons chopped rosemary, 1/2 teaspoon salt, 2 teaspoons La Tourangelle baking powder and 1/2 teaspoon baking soda. In a separate bowl, lightly beat 2 eggs and whisk Expeller-Pressed in 1 cup buttermilk, 1/4 cup grapeseed oil and 1 tablespoon honey. Stir wet ingredients into dry Grapeseed Oil ingredients and fold in 3/4 cup grated Parmesan cheese and 1/2 cup chopped Kalamata olives. ($8 for a Divide among 12 greased or paper-lined muffi n cups and bake for 20 minutes. 500ml can)

HEMP OIL

Greener than a tree hugger, this verdant oil is pressed from After reviewing numerous studies, the white coats at the Har- ultra-healthy hemp seeds and possesses an earthy ﬂ avor with vard School of Public Health stated that replacing some of the nutty overtones. Omega-3 and omega-6 fatty acids are two saturated fat in a diet from sources like red meat and cream types of polyunsaturated fats found in each spoonful of hemp with polyunsaturated fat like that in hemp can slash the risk of oil. But while the typical American diet includes far too many suff ering coronary woes by 19 percent. Though hemp may bring omega-6s (abundant in many processed foods) to mind peace, love and tie-dye, the variety grown for oil pro- and far too few omega-3s—a skewed balance duction contains virtually none of the psychoactive ingredient that can drive up inﬂ ammation in the body— found in marijuana. Along with walnut oil, store this one in the hemp oil has a much healthier 3-to-1 omega-6 fridge; once opened it can go rancid—fast. Hemp oil is also too to omega-3 ratio. And here is delicate to be heated, so save it for dips, pestos and dressings— some news to take to heart: anywhere you would use extra virgin olive oil.

Health organizations say that fats should make up 20 to 35 percent of your daily calories. That gives you room for these oils in SIWAPORN999/ISTOCK.COM; JENSGADE/ISTOK.COM Make: MAPLE HEMP ORANGE DRESSING your menu each and every Whisk together zest of 1 orange, juice of 1 orange, 2 tablespoons day. Still, all the oils out maple syrup, 2 tablespoons balsamic vinegar, 2 teaspoons Dijon mustard, 2 teaspoons grated fresh ginger, 1 minced garlic clove, there have 120 calories and 13 grams of fat per 1/2 teaspoon salt and 1/4 teaspoon black pepper. In a slow stream, BEST BUY: whisk in ⅓ cup hemp oil. Use to add some zing to salads or tablespoon, so don’t pour steamed veggies, like broccoli. Nutiva Organic them with too heavy a Hemp Oil hand. ($16 for a 16-oz. bottle)

38 WOMEN’S RUNNING | OCTOBER 2017 WALNUT OIL LABEL LINGO For as many different oils Fatty in a good way, toasty and slightly study in the journal Clinical Nutrition dis- as there are nowadays, it bittersweet-tasting walnut oil packs in about covered that people who ate a meal high seems there are just as many 13 times more omega-3 fat than olive oil. in walnut-derived polyunsaturated fats head-scratching terms plastered The type of omega-3 in walnut oil is alpha- benefited from a 28 percent greater post- on labels. Here’s how to decipher linolenic acid (ALA), which has been shown meal calorie-burning rate than when they some of the most common ones. to help in the fight against heart disease and consumed a meal with the same number diabetes when consumed on a regular basis. of calories but with more of them coming Cold pressed: One way research suggests that walnut oil from saturated fat. It’s best not to heat up Refers to oils that are pressed at helps with the former is by improving en- this delicate nut oil, so reserve walnut oil low temperatures, allowing them dothelial functioning (the stuff that lines for dressings and dips or drizzle on soups, to retain all the flavors, aromas and your blood vessels). A diet gener- cooked grains, pasta, roasted vegetables and nutritional firepower that would ous in omega-3 fats may also pizza. Many dietary oils like walnut have a otherwise be destroyed by heat. help runners by decreasing shelf life of around 12 months from press- the muscle inflammation ing (not purchasing). When Expeller pressed: associated with spirited oil starts to smell musty, it Oil was extracted mechanically (i.e., workouts. What’s more, a should be thrown out. using good old-fashioned squeezing techniques) instead of relying on harsh chemicals like hexane.

Organic: Make: WALNUT HERB SAUCE The items (such as walnuts or Place ⅓ cup walnut oil, 11/2 cups parsley, 2 tablespoons fresh pumpkin seeds) from which the oregano, 1 chopped garlic clove, juice of 1/2 lemon, 1/2 teaspoon oil is gleaned were grown without red chili flakes, 1/2 teaspoon salt and 1/4 teaspoon black BEST BUY: the aid of pesticides. An organic pepper in a blender or food processor and blend until well La Tourangelle certification is also your assurance combined. Serve over fish or chicken, or mix into pasta. Roasted that no chemicals were used in the Walnut Oil extraction process. ($10 for a 500ml can) Vegetable oil: Most often heavily refined soybean oil, corn oil or a mixture of the two. Keep in mind that vegetable oil tends to have a very high pro- inflammatory omega-6 to omega-3 ratio.

Light: Olive oils labeled “light” are not lower in calories than their Some Like It Hot Oil Smoke point extra-virgin counterparts. This just Smoke point refers to the (degrees Fahrenheit) means that the oil has been filtered temperature at which oils Avocado 500–520 to put forth a product with a lighter start to break down, lose taste, color and texture. Light olive nutritional potency, develop Canola 400 oil has a higher smoke point but “off” flavors and produce Coconut 350 lower nutritional quality. “Pure” unhealthy compounds. olive oil is often a mix of refined (You’ll know it’s happening Corn 450 olive oil and virgin olive oil. when the oil lets off wisps of Flax 225 smoke.) Some oils have high- Refined: Grapeseed 390–450 er smoke points, so they’re The oil has gone through an extra better suited for high-heat Hemp 160–200 filtering process, making it taste- cooking like searing and less, odorless, colorless and more Olive 350 (extra virgin) stir-frying. Here’s how some suited for higher-heat cooking. 470 (light) handle the heat. Peanut 450 Product of Italy: Sesame 350–410 Means only that the oil was bottled in Italy and not necessarily that the Soybean 450–490 olives were grown in the country. Sunflower 450 Manufacturers do this because “Product of Italy” has cachet with Walnut 180–200 consumers. ANNA1311/ISTOCK.COM

OCTOBER 2017 | WOMEN’S RUNNING 39 2017 GAME CHANGERS 2017 GAME CHANGERS THE21 STORIES OF WOMEN Who Are Transforming the World Through Running by Bethany Mavis, Caitlyn Pilkington, Meghan Roos and Rebecca Warren JAMES FRARRELL

40 WOMEN’S RUNNING | OCTOBER 2017 2017 GAME CHANGERS 2017 GAME CHANGERS

Gabe Grunewald Elite runner, cancer survivor | Minneapolis, MN When Gabe Grunewald crossed the finish line at the U.S. outdoor championships this past June, the other 1,500-meter runners circled around her and said a little prayer of well wishes. The 31-year-old middle- distance runner was undergoing chemotherapy at the time to treat ad- enoid cystic carcinoma, a rare cancer that was recurring for the fourth time. The national meet fell during one of her off weeks of treatment, and the emotions on Grunewald’s face as she plowed down the homestretch were met with enormous crowd cheers. The running community was lifting up one of its own as she ran across the line, about to face another round of aggressive infusions. That was on June 22. On July 12, Grunewald announced via Instagram that her body did not respond—“at all”—to chemotherapy. The cancer survivor was now looking at immu- notherapy as her next option to beat the disease again. She explained how she would be working with one of the best doctors at Memorial Sloan Kettering Hospital in New York while undergoing the alternative to chemo. (continued on next page)

OCTOBER 2017 | WOMEN’S RUNNING 41 However, it wasn’t just the devastating fundraiser to offset medical costs. As of update that pulled at the heartstrings and Aug. 28, six weeks since the #BraveLike grabbed headlines. It was also the way Gabe campaign opened, donations Grunewald chose and continues to choose exceeded $70,000. Grunewald has plans to share her own story—with optimism, to pay it forward by “spreading my unwavering strength and an uplifting message of life and hope and positivity, message about fighting for your best life. while funding cancer research through Instead of skipping the national champi- running events and partnering with such onships, Grunewald finished her season events.” She’s already started giving back and competed, and she has big plans to by becoming a voice for the “Together: continue in 2018. She still runs regularly— Nothing Is Impossible” campaign through sometimes right after spending hours the American Cancer Society and USATF, at the hospital for her infusion. Despite which asked fans to pledge money toward being dealt a terrible hand—for the fourth cancer research for each medal won by time—Grunewald is making the most of it. Team USA at the world championships “I am in a tough situation with my in August. (The U.S. took home 30 total health—there’s no doubt about that—but medals, with nearly $200 pledged per I want my story to be as positive as it medal.) can be. I’m not in control of my cancer, Across her abdomen, Grunewald bears but I’m in control of my attitude and a scar, the aftermath of a surgery to how I live my life,” she says. “That’s the remove a cancerous tumor from her liver message that I share that I think is im- in August 2016. The prominent reminder portant—our circumstances don’t define of the hell she’s been through is one she us; we can keep living our lives even wears proudly, saying it’s promoting “scar in the face of something as scary and positivity” for others who have scars life-disrupting as a cancer diagnosis.” due to treatment. But the 13-inch strike Grunewald’s public display of her fight across her middle isn’t just a physical on social media has rippled through the symbol of what she’s been through, but running community, and financial support how she goes through it—with strength, flooded in after one website started a vulnerability and bravery. —C.P.

Kelly Herron

Runner and assault survivor | Seattle, WA On a Sunday afternoon during a marathon training run, Kelly Herron went to use the restroom in a public park in Seattle. What happened next was horrific: A man, who was hiding in one of the stalls, attacked her while she was at the hand dryer. Herron fought back hard—and survived. Her employer had offered a self-defense class just three weeks prior, and Herron says the skills learned there are partly what saved her life. Her story rippled through the running community, with thousands of people from around the world reaching out to tell her she was a hero for surviving. “The moment I realized I was being assaulted and what was happening was real, I screamed at my attacker, ‘Not today, motherf@#!er!’ I have never been so pissed off in my entire life; there was no room for fear in the moment,” Herron remem- bers. “I was trying to make him realize that he messed with the wrong girl…there was no way I was going to let him rape me, and I was willing to die to stop it from happening.” Those four words have landed on T-shirts to benefit Face Forward LA, an organization that provides surgical care for assault survivors. “The shirt design is of my TOP: JAMES FARRELL; BOTTOM: MALANA PANARO GPS lines from the attack, and on the back are the four self-defense tips I learned in class: Trust your intuition, respond immediately, be loud and fight hard, and hard bones to soft spots.” It has taken Herron five months of therapy and physical therapy to get back to feeling like herself. By coming forward, her hope is that her openness “has empowered women to find that savage part of themselves that fights back—whether that is against a violent attack, or even against someone who is underestimating them.” —C.P.

42 WOMEN’S RUNNING | OCTOBER 2017 Emma Coburn & Courtney Frerichs 2017 gold, silver world medalists | Boulder, CO, and Portland, OR Team USA cleaned up at this year’s world championships, racking up 30 total medals across all events. There were many performances that left people shocked in great ways—and topping that list was the unbelievable women’s steeplechase final, where 2016 Olympic bronze medalist Emma Coburn captured the gold against a deep field that “had run much faster than me all year.” And Courtney Frerichs, who ran a massive 16-second personal best, captured silver, holding off the Olympic bronze medalist by less than one second. The stack of historic marks made in that single 1–2 perfor- Alison Désir’s Run 4 All Women Team mance was staggering. Coburn’s world win was the first ever for Social activism through running | New York City, NY American women in the steeple- “Running as a vehicle for social change” is the mantra of Alison Désir’s Run 4 All Women team. Created earlier chase, as well as the first for any this year in response to America’s vitriolic political atmosphere, Run 4 All Women began as a single running American, man or woman, since event from Harlem, N.Y., to Washington, D.C., in the days before the presidential inauguration. That first team 1952. She set a championship meet effort raised more than $100,000 for Planned Parenthood and has since expanded into a global movement that record and broke her own Amer- empowers women to demand equality, respect and recognition. ican record by five seconds. And Désir, who also founded the running group Harlem Run in 2013, is a blogger for Women’s Running and writes getting gold and silver together openly about the importance of community and mental-health awareness. These themes resonate in her coverage hadn’t been done by Team USA in of Run 4 All Women’s growth as she interviews the group’s American ambassadors and those who have adapted a distance event—at the Olympics the program overseas. By late summer, the team had five official state chapters in the U.S., each of which hosted or here—since 1912. The duo fell to an event in mid-August. “Don’t let life happen to you,” Désir advised as she spoke to the Run 4 All Women team the ground in a heap of sweat and at the Capitol Building in January. “Stand up for what you believe in with whatever you have available to you. Be emotional tears at the finish, hug- willing to sweat for it. Even better, inspire others to do the same.” —M.R. ging on the track for long enough to make America cheer and cry right along with them. Coburn said, “[Courtney] was so tired, she kind of started to fall down, and I wasn’t strong enough to hold her up, so we both went down to the ground. But I wasn’t finished hug- ging so I ended up kind of tackling her and we ended up lying there for a few moments and just both feeling really grateful.” That image of pure elation quickly became the image of the meet, reminiscent of Shalane Flanagan and Amy Cragg at the line of the Olympic Trials

TOP: PHOTORUN.NET; BOTTOM: RACHEL LINK RACHEL BOTTOM: PHOTORUN.NET; TOP: Marathon last year. —C.P.

OCTOBER 2017 | WOMEN’S RUNNING 43 Mary Wittenberg CEO of Virgin Sport | New York City Mary Wittenberg has a history of shaking up the running world. This former competitive runner was the transformative force behind the New York Road Runners for a decade. She was responsible for making the NYC Marathon and many other area races more successful than ever, as well as securing Tina Muir major sponsorships for a variety of NYRR races. Her Mom-to-be recovering from success was noticed by innovative billionaire Richard amenorrhea | Lexington, KY Branson, who tapped her to be the CEO of his newest When elite runner Tina Muir announced venture, Virgin Sport. she was quitting competitive running to Wittenberg has created the new Virgin Sport start a family, there was more to the story. festivals, which launched this year with four events. Muir hadn’t had her period in nine years, Three events were in England, and the fourth and a condition known as amenorrhea. “[It] is final 2017 event will be in San Francisco Oct. 14–15. far more widespread than I think anyone These sport festivals are designed to attract people realized, and it is something that many with all different fitness interests and abilities, female runners are concerned about but much like Wittenberg did during her time at NYRR often feel embarrassed to say anything,” when she added shorter-distance races to the NYRR Muir says. At the time, she had no idea roster. Her work with Virgin Sport goes even further, how impactful her announcement, which incorporating a variety of race lengths and multiple she shared via video on her blog, would fitness disciplines into one event, including yoga be on the female running community. Her and boot-camp classes. Wittenberg has always worked to bring running to as many people as pos- story was shared around thousands of sible, and her plans with Virgin Sport show that is times, with other runners coming forward still her focus. So creating a series of sporting events with their questions about missing periods that brings together as many people as possible and applauding her for making the hard seems like the natural next step. As Wittenberg choice to quit the sport. said earlier this year in an interview with Fortune, Following the only medical solution “The reality of our life is that we’re surrounded by she was given—stop running—Muir shared a variety of friends and family who have different that she will be working on building a interests and abilities.” —R.W. “five-star baby hotel” with her husband. Anticipating that her period could take months to return, then getting pregnant months after that, Muir was pleasantly surprised when she found out she was pregnant just two months after she stopped running, giving those following her story reassurance that a loss of a Kathrine Switzer period does not mean losing the ability First registered woman to run the Boston Marathon | to conceive. And Muir hopes her story, Hudson Valley, NY which she will continue to share, inspires Kathrine Switzer became a pioneer in the running world 50 women and their doctors to explore other years ago—and remains one to this day. In 1967, Switzer be- amenorrhea treatment options more came the first woman to register for the Boston Marathon by thoroughly so others do not have to give using her first initial instead of her first name to sign up. Five up the sport. years before Title IX became law, it was uncommon for female “I would love to help this message athletes to participate in marathons. But that didn’t stop Swit-

get to the point where saying you have zer. Despite the infamous race director who tried to force her (WITTENBERG) ZACH HETRICKº; (SWITZER) HAGEN HOPKINS amenorrhea is the same as saying off the course, Switzer finished running Boston, becoming the you have an ear infection; your body is in first officially registered woman to do so. repair, but you are working on it, and life This year marked the 50th anniversary of Switzer’s victo- will be back to normal soon,” Muir says. rious run. When participants lined up at the starting line on April 17, Switzer, now 70 “It will take a lot more women speaking years old, was among them, proudly wearing the same bib number she’d worn in 1967. out about it, and hopefully more research Surrounded by the 261 Fearless team (named for her now retired bib number), Switzer will come out of this too, meaning we can finished the race in a time of 4:44:31. have the science to explain why this is “As I look back at those 50 years, it’s been a social revolution,” Switzer told Women’s happening.” —C.P. Running earlier this year. “I was a girl who simply wanted to run, and something happened to me. It’s what you do with things that happen to you.” —M.R.

44 WOMEN’S RUNNING | OCTOBER 2017 PHOTORUN.NET

OCTOBER 2017 | WOMEN’S RUNNING 45 Bhumika Patel Pinkathon head coach, ambassador for women runners | Bangalore, India Bhumika Patel didn’t discover running until 2009. The IBM program manager had been focused on things like getting married, having a daughter, earning her MBA and climbing the corporate ladder before her husband signed her up for a 4K race through his work, hoping it would give her a mental break from everything she was juggling (including losing her father and watching her mother battle breast cancer). She ended up winning the race, and that day gave Patel a purpose beyond herself, her family and her career. “In India, marriage is of great importance—women are married off early and they are taught to serve their husbands, in-laws and children,” she says. “They often lose their identity, trying to keep all of them happy. Running gives them an opportunity to nurture themselves, to get out there and try new things outside of their norms.” When the Bangalore native heard that Pinkathon, a series of women-only running races across India, was coming to her city in 2013, she signed up—and helped recruit about 1,000 women from her IBM office to join her. Patel is now head coach of Pinkathon’s training program in Bangalore, and went on to coach and help visually impaired women from her community who were interested in running. “After leading a healthy lifestyle myself, I wanted to pay it forward,” Patel says. “[Pinkathon] has triggered a growth in the community of empowered women across India.” In addition to encouraging women to run, Pinkathon also serves as a platform for breast cancer awareness, a cause that is close to Patel’s heart. “Lakhs [a hundred thousand] of women have become breast cancer aware because of Pinkathon,” she says. “They are now comfortable at least talking about breasts and cancer, while they were earlier very shy.” In the future, Patel envisions women being able to find a support network within Pinkathon: “Women, especially cancer survivors, find a supportive system among other women to open up about their struggles. I see this as a good-will network, as an unbreakable support system, creating fit, smart and confident women,” she says. “This community has helped my transformation, and there is a fundamental mindset change happening in women and their families.” —B.M.

Sara Vaughn

Mom of three, 2017 world team member, real estate agent | Boulder, CO On an exceptionally hot evening in Sacramento, Calif., at the USATF Outdoor Championships, 31-year-old mom of three Sara Vaughn wrapped herself in the American flag and cried happy tears. She had just qualified for her first world team in the 1,500 meters, finishing third. She represented the U.S. at the world championships in London this past August, qualifying for the semifinals in her event. However, Vaughn is not a full-time runner like most others who run at such a high level; she also holds a full-time job as a real estate agent to help support her family. After years of hard work and missing the

2016 Olympic team—she finished seventh at the trials— TOP: KRVISHAL, ANOTHEREYE.IN; BOTTOM: PHOTORUN.NET Vaughn felt it was finally “my turn” to step up and make the world team. “I’ve been around the sport for a long time, and I don’t know how many national championships I’ve run in—basically all of them since 2009, minus years I had kids. It’s a lot of work and just really gratifying and sat- isfying, and all of those things rolled into one,” Vaughn told Women’s Running later. “Just happy tears—definitely nothing sad about it—but it was so cathartic. This is literally 10 or 15 years of work. Finally worth it, finally.” —C.P.

46 WOMEN’S RUNNING | OCTOBER 2017 Gwen Robertson Brooks Inspiring Coach of the Year | Issaquah, WA Those who participated in high school or college athletics will remember how one coach can make or break your experience. If you have a son or daughter who runs on their high school’s track or cross-country teams—or if you are that son or daughter—you’ve probably heard about Gwen Robertson, a coach at Issaquah High School in Issaquah, Wash. This spring, Robertson was named a Brooks Inspiring Coach of the Year after 33 years of coaching the Issaquah Eagles. Robertson was also named the Washington State Coach of the Year by the U.S. Track and Field and Cross Country Coaches Association for the 2016 season. Jenna Powers But Robertson isn’t new to this level of recognition–she’s also a mem- Founder of 40 Bibs | Seattle, WA ber of the Cross Country and Track and Field Coaches halls of fame. Jenna Powers is an ordinary woman Brooks recognized Robertson because of her decades of dedication with a full-time job and a passion for to coaching and the simple fact that her dedication has inspired so running. Oh, and she’s also running 40 many of her student-athletes to become coaches themselves (more races this year—including several mar- than 20 at last count!). With high school track and field teams balloon- athons and ultramarathons. The reason ing like never before, coaches like Robertson have the opportunity to for this project, called “40 Bibs,” is Jen- impact a lot of kids—and we all could use more of the inspiration and na’s 40th birthday, which she celebrated positivity she brings to the track. —M.R. on Aug. 23. By that date, Powers had ﬁnished her 29th race, a half marathon in Orting, Wash. There’s more to 40 Bibs than Powers’ own racing schedule: She’s also paying Jessie Zapo for 40 other runners to participate in one race of their choice. Her blog docu- Founder of Girls Run NYC | ments the runners she chooses to sup- New York City port, sharing their stories and photos An influencer in the New York City from their race days. Some of these run- running scene since 2005, Jessie Zapo ners strive to set new personal bests or is dedicated to championing the com- confront courses that caused problems munity building aspects of running. for them on previous attempts. Others Through various organizations and aspire to complete distances that signify collaborations, Zapo has been creating deeper, more personal victories. space for women and new runners in “People have been so willing to share the urban running community for years. their stories—everything from a woman Her current project, Girls Run NYC, is saving for IVF treatment to a 16-year- a unique run experience in the city. The old nonverbal autistic boy running women-only weekly meet-up is open to his ﬁrst half marathon,” Powers says. runners from all backgrounds and of all “Racing has taught me to take risks, to abilities, and focuses on track workouts. believe in myself and to be unafraid of Zapo is the coach and organizer for failure. I get so excited for others to these sessions, which are connecting have the same kinds of transformational women from all walks of life together experiences through racing.” —M.R. into a supportive community of fellow

CLOCKWISE FROM TOP LEFT: COURTESY OF SWEETM IMAGES; ZACH ANCELL; MELISSA HOLTZ ANCELL; MELISSA ZACH IMAGES; OF SWEETM COURTESY LEFT: FROM TOP CLOCKWISE runners. —R.W.

OCTOBER 2017 | WOMEN’S RUNNING 47 Sarah Clancy Founder of Sarah Marie Design Studio | Oceanside, NY Sarah Clancy didn’t intend to create a brand when she began throw- ing a runner twist on catchy phrases and printing them on T-shirts. “Everything is ‘Good Vibes’ this or that…I switched it up and made [‘Positive Vibes, Negative Splits’] applicable to runners,” she says. The four-time marathoner also never expected that her elite marathoner names sweatshirt, one of her original designs which features the first names of some of the biggest names in women’s distance running, would launch the brand in March 2016. But when Kara Goucher posted a photo wearing the names, one of them being her own, just two months later, everything changed. Now Sarah Marie Design Studio, which has more than 32,000 followers on Instagram and offers everything from clothing to accessories like phone cases, jewelry and pins perfect for gear bags, is gearing up for its first busy holiday season. Clancy says, “I love Ins- tagram. Seeing people wearing my designs always makes me smile; it’s also a great indicator for success when you see people wearing the items you sell.” One notable draw to why her brand stands out is the fact that it incorporates the competitive side of running; it brings hard training goals, like “negative splits,” to the average runner and makes it attain- able. Same with crafting swag inspired by elite runners, like the late Steve Prefontaine or top marathoners in the country. “Like Shalane and Amy at the end of the Olympic Marathon Trials, you don’t have to be an elite athlete to understand that feeling,” says Clancy, who sells a fashion pin of the duo’s iconic finish line embrace. “It’s easy to respect and understand the ‘authentic’ running moments.” In 2018, Clancy hopes to expand her presence in retail stores, as well as launch some new designs. Because believe it or not, she’s still working out of her house! —C.P.

Kayleigh Williamson

Special-needs runner | Austin, TX In February, then-26-year-old Kayleigh Williamson crossed the finish line of the Austin Half Marathon in 6:22:57—long after the aid stations had closed up, the roads had reopened and the spectators had headed home. She had a small entourage with her when she earned the distinction of being the first woman with Down syndrome to run in—and complete—the Texas race. Her decision not to get in the sweep van at the race (which happened around mile 4) and instead continue her race on the sidewalk revealed her unwavering spirit to do something few people with her condition have done—run. Since her February finish, articles about Williamson have appeared on ESPNW and Today.com, and a group called Kayleigh’s Club was formed to help disabled runners reach their running dreams with the help of volunteers. “We hope to grow the Austin special-needs running community through Kayleigh’s Club,” says Kim Davis, D.C., the founder and CEO of RunLab in Austin who oversaw Williamson’s training. Through the group, volunteers from RunLab are paired with disabled runners to help them learn to run within a safe and fun environment. Through this model, Williamson and her coach and family hope that she can pave the way for other special-needs runners throughout the country. “I would love to see nonprofit organizations with the ability to help support the [disabled] athletes in training for races,” says Sandy Williamson, Kayleigh’s mom. “Having a program that matches disabled runners with non-disabled runners helps them have a mentor in not only achieving their goal of a finish line, but also in becoming healthier.” BOTTOM : KIM DAVIS Kayleigh isn’t slowing down anytime soon: She and nine other special-needs runners competed in the Zilker Relay in September, she’ll be the ambassador for a local New Year’s Eve 10-miler and she’s already signed up for next February’s Austin Half Marathon. —B.M.

48 WOMEN’S RUNNING | OCTOBER 2017 Harriette Thompson

Oldest woman to complete a half marathon | Rayleen Hsu Charlotte, N.C. As 94-year-old Harriette Thompson ran the Rock ‘n’ Roll San Director of product marketing at Strava | Diego Half Marathon in June, her family members had to San Francisco, CA shield her from other runners—not because they were trying Reports of women being attacked during training runs (see: Kelly Herron to pass her, but because they were trying to sneak mid-race on page 42) or even during races (did you hear about that Ragnar runner in selﬁes with her. “It’s great inspiration for me to see how May?) highlight an important issue for which sports brands are trying to find much people think I am an inspiration,” Thompson said after solutions: safety on outdoor runs. the race. “I am getting more attention because I am so old.” One such brand is Strava, a mobile app and website that serves as a “social That day, she became the oldest woman to ever complete network” for runners and cyclists by helping you track your training, analyze a half marathon, and that came two years after setting the your workouts and connect with other athletes. In 2016, the brand launched record for the oldest woman to complete a full marathon. its Beacon feature for Premium users, which allows them to send three safety The sweet, smiling grandma only started running mar- contacts a link to track the athlete’s workouts in real time. “Beacon allows athons in her mid-70s, initially inspired to use the races as people to feel a little more carefree and relaxed while running and riding,” opportunities to raise funds for cancer research, something says Rayleen Hsu, Strava’s director of product marketing and one of the brains she still does at every race. “I am just happy that I am making behind Beacon. “We knew that Beacon was something every athlete could a little difference by having fundraisers for the Leukemia & use,” she says. “Once we started interviewing athletes, we confirmed our Lymphoma Society and raising funds for cancer research,” assumptions—our athletes were leaving notes and drawn-out maps for loved she says. “That’s my inspiration.” ones to let them know where they were going, when they’d be home.” Over the years, Thompson has lost multiple family mem- The feature gives not only runners peace of mind, but perhaps more bers to cancer, and she herself has been battling cancer since importantly, their loved ones—Hsu, 37, is a runner and has used Beacon to setting her marathon world record in 2015. For much of 2016, keep both her and her husband worry-free when she goes out on solo runs. she underwent multiple surgeries to remove cancer and was “If something goes awry, friends and family will know where you are and can put on bed rest for weeks. The medical issues forced her to send help if needed,” she says. scale down to 13.1 miles, but the cancer actually drove her: “I While safety is an important aspect of the still had the same incentive of trying to help, and the cancer feature, its more fun uses are things like meeting just made it stronger. I realized what it was like to have can- up with friends partway through runs or race cer, and that made me want to give back more and help this tracking. And while the team at Strava will cause,” she says. continue evolving to help athletes have the Looking forward, Thompson hopes to continue to make a best running or riding experience possible, difference. “I want to keep smiling and to help others smile,” “safety is and will continue to be a top priority,” she says. “I want to be a good inﬂuence on other people. I Hsu says. —B.M. want to make the last few years of my life worth something.”

TOP: CHRISTOPHER EVANGELISTA CHRISTOPHER TOP: —B.M.

OCTOBER 2017 | WOMEN’S RUNNING 49 Jenny Gresla

Founder of SELA Fit | Chicago, IL Jenny Gresla found herself in an unexpected situation a few years ago. Though she Dominique Scott was a marathon runner and lifelong athlete, a series of difficult life events knocked Gresla out of her normal routine, and she gained a significant amount of weight. For Elite runner | Fayetteville, AR the first time in her life, she couldn’t find workout gear that she felt comfortable Dominique Scott is determined to help girls in wearing. Determined to help other women with similar apparel struggles, she set northwest Arkansas know the joy that running out to create comfortable and fashionable workout tops for women at every stage in has brought her. After competing in the Rio their fitness journey, despite not having any experience in the fashion or retail in- Olympic Games for her native South Africa, Scott dustries. The result of two years of research and design was the launch of SELA Fit, returned home to Arkansas to learn that one of a collection of chic and comfortable workout tanks that fit and flare in a flattering her mutual friends had an 11-year-old daughter silhouette. Gresla believes that making women feel comfortable and stylish while who was excited to become a runner but had no they work out has a big mental impact on starting and maintaining a fitness routine. place to learn. Scott discovered that while the Gresla says, “Running was never really my thing...that is until I ran the Chicago Mar- area had soccer clubs and gymnastics teams and athon. Up until that point, it had always been more of a chore. However, throughout lots of other sports clubs, there was no place for the training process, I gained a whole new appreciation for it. Over time there was a girls to learn the fundamentals of running until shift, running transitioned from a chore to a ‘tough’ joy...it was hard (and still is), but they reached high school. And at the high school it ultimately was the catalyst for me when it came to getting back on track.” level, runners were expected to be up to speed But Gresla isn’t satisfied with just creating great workout apparel for women of all about drills, form and all of the intricacies of the sizes; she also wants to give back with her business. Every SELA Fit top purchased sport. Scott saw an obvious lack of opportunity results in a $5 donation to the nonprofit Girls in the Game, which is dedicated to for middle school girls in the running community giving girls the tools to become confident leaders through access to sports. —R.W. and was inspired to create the Dom Squad, a running club for middle school–aged girls who have no other access to run coaching. Scott coaches a group of 15 girls aged 8–12 once a Holly Kearl week to teach them the fundamentals of the sport, working on form and technique, warm-up Founder of Stop Street Harassment | Washington, DC and cool-down exercises, as well as drills and Holly Kearl first experienced street harassment while training for a marathon CLOCKWISE FROIM LEFT: KRISTEN HERRINGTON; MIKE KILLION; MICHELLE KUNZ light runs. She also assigns two “homework” the summer before she started high school. The catcalls, whistling, crude assignments each week to keep them motivated remarks and inappropriate grabbing that she’s faced in the years since are and plugged into the routine of running. Scott’s incidents that too many women can relate to. After majoring in women and motivation for the Dom Squad is to get girls gender studies in college and writing a thesis on street harassment while excited about running and to make sure that completing her master’s degree at George Washington University in 2007, Kearl they learn the proper way to run and keep them launched Stop Street Harassment in 2011, a nonprofit geared toward raising awareness from picking up any bad habits before they start about gender-based public displays of aggression. “The goal at that time was to have a place for anyone in the running cross-country or track in high school. world to share their stories and find resources and advice,” Kearl explains. “I started tracking activism that was Scott’s commitment to sharing the sport with happening around the issue and relevant news stories. It’s just grown from there.” girls who otherwise wouldn’t have the opportu- It certainly has. In addition to raising awareness about street harassment statistics, Stop Street Harassment nity to receive run coaching is creating a whole participates in the annual International Anti-Street Harassment Week every spring and unveiled its own national new generation of female runners in northwest street harassment hotline for U.S. victims in 2016. Kearl regularly appears on panels and in the media to discuss Arkansas. —R.W. the topic, and has also authored three books on street harrassment in hopes of making a difference. —M.R.

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Whether you’re traveling or tight on time, you can get a quick workout done sans equipment. Not having equipment doesn’t mean you are doomed to miss your workout. With a little creativity, you can still get it done—as long as you have space to move in, there is no excuse. The following workout uses your body weight only and will strengthen your hips, legs, upper back, arms, chest and core while moving your body in all three planes of motion. You’ll also get your heart rate up as you move through the circuit. Perform the following exercises in pairs with a one-minute rest between each to catch your breath and recover. Perform 1–2 sets of each pair before moving on to the next pair of exercises.

OCTOBER 2017 | WOMEN’S RUNNING 53 a

a b

1a c HIP THIGH EXTENSION a Lie with your back on the floor and both feet on the floor. Your cd arms should be facing up at 45 degrees from your body. b Bend your right leg to 90 degrees and straighten your left leg. Lift your entire body up one inch by pushing off your right foot. This is the start position. c Continue to lift until your entire body is in a straight line and your thighs are parallel to each other. The only parts of your body that are in contact with the floor are your arms, upper back and left foot. Lower to one inch off the floor, pause and repeat for the prescribed number of repetitions. Be sure to keep your hips in a straight line. Perform 8 reps on each side. 2a e SQUAT TO STAND You’ll feel everything waking up during this movement! a Stand with your feet in a shoulder-width position with your arms reaching overhead as high as you can. b With both arms straight up, bend over at the waist to touch the floor between your feet, a keeping your legs straight and stretching your hamstrings. c Keeping your hands on the floor, drop your hips down into a squat position. d/e Staying in a full squat position, reach your right arm up and then your left arm up so that you are in a full squat position with your arms overhead. From here, stand up to return to the start position and repeat 8–10 times.

1b b BIRD DOG a Get down on your hands and knees with your spine in a neutral position (not rounded) and your stomach drawn in tight to recruit your abdominals and keep your torso stable during the exercise. 2b Your head should be in alignment with your spine. b Reach your right arm and your left leg straight out, extending your arm and PLANK reaching so it’s in line with your ear. Your leg should be straight Get on your elbows and toes with your back in a straight line, out from your torso, so that you’re squeezing your left glute. Your elbows directly underneath your shoulders and abdominals hips should remain square. Return to the starting position and re- braced tight keeping you stable. This is a static exercise in which peat with your left arm and right leg. Perform 8 reps on each side. you will hold the position without letting your back over-arch as you keep your abdominals tight. Hold for 30–60 seconds.

54 WOMEN’S RUNNING | OCTOBER 2017 a

b 3a b SIDE STEP-UP Use stairs, a step or a sturdy bench to stand on, ideally about knee height. Stand sideways and place the foot closest to the step on the step. a Maintaining a tall posture, using your hips and top leg, transfer your weight onto the raised leg to eventu- c ally b stand on the step with your foot ﬂat. You can touch your opposite leg to the step for balance. Lower back to the ﬂoor under control, keeping the top leg on the step at all times. Perform 4a 8 reps on one leg, then switch legs. d LUNGE JUMPS a Stand at the top of a lunge with your feet split apart. b/c Low- er yourself to the bottom of a lunge and then explosively launch yourself into the air, exchanging the legs in midair. d Upon land- ing (your feet will be opposite of where they were at the start), go into another lunge. Perform 8 reps on each side.

b a

3b c T PUSHUP a Assume a standard pushup position. b Perform a pushup, then, 4b c at the top, transfer all your weight to one hand as you c rotate your body to reach up and behind you with the opposite hand. MOUNTAIN CLIMBERS Keep both feet on the ﬂoor. Your arms should be in a straight a Assume a standard pushup position. b Drive one knee up line so that your body forms a “T” shape. Return your raised toward your chest, c then return the leg to the starting position hand to the ground, then lower yourself back down and alternate as you bring the other knee toward your chest. Alternate legs as sides. Perform 8 reps, 4 on each side. fast as possible. Perform 8 reps on each leg.

OCTOBER 2017 | WOMEN’S RUNNING 55 How retreating to a peaceful oasis south of the border helped me unplug long enough to appreciate running again by Caitlyn Pilkington

56 WOMEN’S RUNNING | OCTOBER 2017 itting just a stone’s throw from the San Diego border crossing into Mexi- co, tucked away in the Tecate Mountains, are 4,000 acres of tranquility. With its lush landscape and marble yogi statues gracing the manicured lawn, the Rancho La Puerta wellness spa is the optimal place to unwind and unplug. In fact, that’s the entire purpose of this retreat, rated among the top five international destination spas by Travel+Leisure— the casitas don’t even include televisions. I had the enviable opportunity to spend three days at “The Ranch,” which has dozens of fitness classes and workshops, more than 50 miles of hiking and running trails and the best farm-to-table fare you’ll ever taste in your life. I went with two intentions: to unplug and to reignite my interest in the great outdoors. Prior to arriving, I considered those objectives to be mutually exclusive, one having little (or nothing) to do with the other. However, I quickly learned that avoiding screens and climbing up winding trails do have a lot in common. Since its inception in 1940, this family- owned, all-inclusive fitness destination has stayed true to its goal of helping visitors re- new, reset and reclaim their lives from the grips of their bustling schedules and ac- companying demands. Obviously much has changed digitally since 1940, and The Ranch has evolved with the times by encouraging a “device-free” policy in communal areas around the property. However, the staff re-

Guests can enjoy any of mains realistic in regards to how difficult it the four pools around the can be to unplug for an entire seven-day stay, gardens (left), socialize or even the three- or four-day offerings. with others during dining For starters, none of the casitas come hall hours (top) or retreat with a television, encouraging guests to get to their casitas for a quiet read and reset from the outside to create their own entertainment. day's activities around Second, Wi-Fi is only available in designated Rancho La Puerta (middle). rooms and areas around the property. Third, each guest is greeted with a tote bag to carry their belongings in as they scamper off to classes, hikes, workouts and meals—and with the bag comes a small drawstring “cell phone sleeping bag,” encouraging guests to put connections to rest for a bit. For someone whose job essentially de-

PHOTOS COURTESY OF RANCHO LA PUERTA COURTESY PHOTOS pends on what the Internet and social

OCTOBER 2017 | WOMEN’S RUNNING 57 media throw my way on any given day (#Web riving, it’s pleasantly easy to get lost on the EditorLife), separating from my pocket life- meandering paths that curve around 32 acres line proved to be harder than I anticipated. of gardens, under so many plush trees and However, the benefits of being unconnected all 86 individual casitas for guests. Much of became obvious once I opened my eyes and the furniture is handmade inside, as are the took in the surroundings along the wind- tiles underneath your feet. The airy feel of ing walkways stretching from the entrance open-beam ceilings only adds to the relaxing to the mountains, and relaxed in one of the atmosphere in this place. The vibrant colors hammocks swaying in pockets of shade. Plus, of the Mexican folk art on the walls brought the trail-running options were tremendous back memories of the dolls my parents gifted and beautiful. Spending 72 hours striding up to us from their own vacation in the region 600-foot climbs to catch the sunset made me many years ago. Inside the welcome packet, wonder, What the heck am I missing at home visitors will find a small pouch—a “sleeping when I choose to thumb through other peo- bag”—for their cell phone, as well as a full ple’s filtered lives instead of creating my own schedule of the week’s fitness classes, guid- real-life adventures? ed hikes and runs, lectures and dining hall I came home with a newfound desire for hours. My immediate instinct to peruse the more dirt lines around my ankles and per- website for answers was squashed; I had it fecting that sports bra tan—two runner parts all right here, with my phone tucked neatly Runners can get a taste of me that would have been overlooked had in the bedside drawer. For the runner who of peaceful, rolling trails I not taken a moment to just look up. And to is constantly posting, comparing, analyzing through the lower-land be surrounded by like-minded visitors with and breaking down digits of all sorts, this options, like the Roadrun- a similar goal—where literally everyone re- was the perfect place to shrug off digital dis- ner loop. For a climb, head COURTESY OF RANCHO LA PUERTA, BOTTOM: CAITLYN PILKINGTON up the mountain at any of spected the “no cell rule”—suggested that tractions and enjoy the fresh oranges, grapes the marked trailheads, like there is something healing about a digital and bananas that were waiting for us on the our editor pictured above! ditch. coffee table.

Upon arrival The trails The resort sits in a broad valley at the bot- One of the most popular draws at Rancho tom of massive Mount Kuchumaa, which La Puerta is the plethora of trails that of- straddles the U.S.-Mexico border. The ﬁrst fer something to every hiker and runner, thing you notice is that mighty peak, with no matter your skill level. The staff recent- the smaller neighboring hills completing the ly opened up a “run concierge” program, property’s west-facing backdrop. Upon ar- which includes twice-a-week guided runs

58 WOMEN’S RUNNING | OCTOBER 2017 along the lowland, looped, 5-mile Roadrun- mimosa during breakfast on vacation, alco- Disconnect ner Trail, as well as a run clinic available at hol is not offered in the dining hall (although Elsewhere the 0.6-mile-lap track. If you want to add there is a small wine and espresso bar next If Rancho La Puer- some serious climbing to your agenda, Al- to one of the pools!). But you didn’t need ta doesn’t pique your ex’s Oak, Coyote, Raven and other trails all it; the fresh-squeezed juices every morning interest, there are plenty meander up into the Tecate Mountains in were enough to get your taste buds pleasant- of other wellness retreats different ways. Most are moderate for expe- ly drunk with happiness. I would venture to that give you a reason to rienced trailblazers, and I promise, once you say that the food I experienced was the best detox. Check out these popular resorts, which all make it to the top, the endless vistas and au- I ever will, but it was the attentive company offer different opportuni- dible silence make it totally worth the sweat. that truly surprised me. The maître d’ offers ties to zen out. I scurried up one of the many boulders scat- the option of a community table when you tered along the top to soak in the sunset that are seated for dinner, giving health fanatics bounced off the surrounding rocks. Another from all over the world the chance to meet. guest filled me in on the mother of all tasks: I heard amazing stories of moms and daugh- a hike up Mount Kuchumma, which is 7.5 ters, best friends and even solo travelers who miles round-trip and takes adventurers to come to The Ranch annually to escape the views of the border before heading back hustle of everyday life and remember what down to the property. (Practicing on one of it feels like to really pause and focus on their the other hilly options is recommended be- health and mental wellness. In the fast- fore tackling this 3,885-foot monstrosity.) No paced, charged-up world we find ourselves matter which option you select, no iPhone in, it’s easy to forget about the simple plea- shot or Instagram post really does any of sure of just talking to a total stranger—and in them justice, and the silence is so captivat- this case, sharing a meal together. ing, you hardly can imagine piercing it with The value of interacting with other the blips of any sort of digital interruption. like-minded humans isn’t something you can appreciate through an Instagram comment. Lake Placid Lodge Coming together every evening for a meal in (Lake Placid, NY) The food the same room as nearly 120 other visitors, It’s very rustic but also luxu- The vegetarian fare (plus the option of fish) without a single person peering down at a rious, offering patrons many was new for me; I’m a total carnivore. The screen, reminded me of that simple truth. homey cabins to choose from. Use their “check in to The basic act of swiping right to shut it down head chef was a master at pulling out key check out” package to ditch flavors and knowing how to perfectly com- and noticing the sights, smells and sounds your device upon arrival and plement each taste with another. For those around you—unfiltered—is so freeing. instead enjoy the Adiron- who enjoy a glass of wine with dinner or a dack Mountains nearby. Starting at $375 per night, How to get there lakeplacidlodge.com Most guests stay for the full week, arriving Shambhala Ranch Retreat on Saturday. If you fly into San Diego In- (Ukiah, CA) ternational Airport or park there, there’s Open to just 14 guests at a a shuttle that brings people to the proper- time, the four-day stay is a ty. Parking is also available on the U.S. side cell phone–free zone packed of the Tecate border in a small lot near the with great food, hikes in the Payless Shoes on Campo Road. From there Mendocino hills and a lot of a Ranch representative greets you and takes yoga. $500–$950 for four days, shambhalaranch.com you to the property. A third option is to drive ANCHO LA PUERTA all the way, but additional insurance for your Sanctuary Camelback vehicle is required. Resort and Spa (Scotts- dale, AZ) Come for the Satori Mindful- Cost ness Meditation Spa Retreat in Rates per person for a one-week stay start the fall to “restart the mind” with author Sarah McLean. at $3,500 and go up to $7,000 depending on Guests can enjoy a hike up season, number of people and size of the ca- Camelback Mountain and sita. During peak season, which is March to stellar organic fare from mid-June before it gets too hot or cold, rates Food Network personality are higher. Beau MacMillan. Starting For more specific information on rates, at $2,399 for four days, three- or four-day stay options and more, all-inclusive, sanctuaryoncamelback.com

CLOCKWISE FROM RIGHT: COURTESY OF LAKE PLACID LODGE; COURTESY LODGE; OF LAKE PLACID COURTESY FROM RIGHT: OF CLOCKWISE R visit rancholapuerta.com.

OCTOBER 2017 | WOMEN’S RUNNING 59 60 WOMEN’S RUNNING | OCTOBER 2017 Follow this training plan to run your fastest 16 marathon ever this fall.

Weeks BY MATT FITZGERALD to a Marathon PR

Running a marathon is a big goal, and achieving it Another key difference between training to finish a marathon requires hard work. Running a marathon faster than you ever and training to PR is that when you’re training just to finish, have before is an even bigger goal, and it demands an even your long runs can and should be done at low intensity. But greater commitment to preparation. But chasing a marathon when you’re chasing a certain time, you need to inject some PR isn’t all about training hard; it’s also about training smart. faster running into your long runs to get used to pushing the Our 16-week marathon PR training plan relies on proven best pace on tired legs. Our plan does this in the latter weeks. practices to challenge you in a way that will give you the best Speaking of intensity, there are three levels of intensity in possible chance of finishing your next marathon faster than this plan: easy, moderate and hard. “Easy” is a comfortable jog ever. that allows you to speak in full sentences without losing your breath. “Moderate” corresponds to the highest speed you could The road to your next PR sustain for 60 minutes in a race situation. “Hard” is 80 to 90 A lot of runners think marathon training is all about the week- percent of the effort level you could sustain for the required end long run, but research suggests that overall weekly training distance, which means a 20-second hard effort should be run a volume has a bigger impact on marathon performance than little faster than a one-minute hard effort, a one-minute effort does the distance of the longest individual runs. That’s why faster than a two-minute hard effort, and so on. our plan features six sessions per week. If you’re not used to As with any training plan, try to be as consistent as possible running this often, don’t worry—two sessions per week may be in following this one, but at the same time, listen to your body

LIOR + LONE/STOCKSY.COM(2) done in a nonimpact cardio modality such as elliptical running. and give yourself extra rest when you feel you need it.

OCTOBER 2017 | WOMEN’S RUNNING 61 MonM Tue T Wed W Thu Th Fri F Sat Sat Sun Sun Fartlek run Easy run or Easy run Fast ﬁnish run Easy run or Long run cross-training cross-training 15 min easy 40 min easy 40 min easy 8 miles easy Rest 1 8 x (20 sec hard/ 40 min easy 5 min moderate 40 min easy 1:40 easy) 15 min easy

Fartlek run Easy run or Easy run Fast ﬁnish run Easy run or Long run cross-training cross-training 15 min easy 45 min easy 35 min easy 9 miles easy 2 Rest 8 x (1 min hard/ 40 min easy 10 min moderate 40 min easy 2 min easy) 15 min easy

Hill repetitions run Easy run or Easy run Fast ﬁnish run Easy run or Long run cross-training cross-training 12 min easy 45 min easy 40 min easy 10 miles easy Rest 3 10 x (30 sec hard 40 min easy 10 min moderate 45 min easy uphill/1:30 easy) 12 min easy

Fartlek run Easy run or Easy run Fast ﬁnish run Easy run or Long run cross-training cross-training 15 min easy 40 min easy 40 min easy 8 miles easy Rest 4 8 x (20 sec hard/ 40 min easy 5 min moderate 40 min easy 1:40 easy) 15 min easy

Hill repetitions run Easy run or Easy run Fast ﬁnish run Easy run or Long run cross-training cross-training 10 min easy 45 min easy 45 min easy 12 miles easy 5 Rest 7 x (1:30 hard 45 min easy 10 min moderate 45 min easy uphill/2:30 easy) 10 min easy

Interval run Easy run or Easy run Fast ﬁnish run Easy run or Long run cross-training cross-training 10 min easy 50 min easy 50 min easy 14 miles easy Rest 6 6 x (2 min hard/ 45 min easy 10 min moderate 45 min easy 2 min easy) 10 min easy

Fartlek run Easy run or Easy run Fast ﬁnish run Easy run or Long run cross-training cross-training 12 min easy 45 min easy 40 min easy 10 miles easy 7 Rest 10 x (20 sec hard/ 45 min easy 10 min moderate 45 min easy 1:40 easy) 12 min easy

Interval run Easy run or Easy run Tempo run Easy run or Long run with fast cross-training cross-training ﬁnish 10 min easy 50 min easy 15 min easy 8 Rest 5 x (3 min hard/ 45 min easy 15 min moderate 50 min easy 15 miles easy + 1 mile at 2 min easy) 15 min easy moderate pace 10 min easy

KEY: MIN = MINUTES | SEC = SECONDS

The First Marathon A marathon is a marathon, regardless of their time, you can easily adapt it to the goal whether your goal is to complete the dis- of just ﬁnishing. Here’s how: Is Always A PR! tance for the ﬁrst time or set a new PR. Al- Do all of your long runs at low intensity, though our PR plan was designed especially and complete the following sequence of dis- for marathon veterans seeking to improve tances over the 16 Sundays of the plan: 6, 7,

62 WOMEN’S RUNNING | OCTOBER 2017 M T W Th F Sat Sun Interval run Easy run or Easy run Tempo run Easy run or Long fartlek run cross-training cross-training 10 min easy 50 min easy 15 min easy 2 miles easy 9 Rest 4 x (4 min hard/ 50 min easy 20 min moderate 50 min easy 14 x (¼ mile at moder- 3 min easy) 15 min easy ate pace/ ¾ mile easy) 10 min easy 1 mile easy

Hill repetitions run Easy run or Easy run Tempo run Easy run or Long run with fast cross-training cross-training ﬁnish 12 min easy 45 min easy 15 min easy Rest 10 8 x (30 sec hard 45 min easy 15 min moderate 45 min easy 11 miles easy + 1 mile at uphill/1:30 easy) 15 min easy moderate pace 12 min easy

Progression run Easy run or Easy run Tempo run Easy run or Long run with fast cross-training cross-training ﬁnish 20 min easy 55 min easy 15 min easy Rest 3 x (3 min moderate/ 50 min easy 25 min moderate 50 min easy 15 miles easy 11 2 min hard/5 min easy) 15 min easy 1 mile at moderate pace 1 mile at hard pace 1 mile at 10K pace

Progression run Easy run or Easy run Tempo run Easy run or Long fartlek run cross-training cross-training 25 min easy 55 min easy 15 min easy 2 miles easy 12 Rest 3 x (3:30 moderate/ 50 min easy 30 min moderate 50 min easy 16 x (½ mile moderate/ 1:30 hard/5 min easy) 15 min easy ½ mile easy) 2 miles easy

Hill repetitions run Easy run or Easy run Tempo run Easy run or Long run with fast cross-training cross-training ﬁnish 12 min easy 50 min easy 15 min easy 13 Rest 8 x (30 sec hard 45 min easy 20 min moderate 45 min easy 10 miles easy + 2 miles uphill/1:30 easy) 15 min easy moderate 12 min easy

Progression run Easy run or Easy run Tempo run Easy run or Marathon pace run cross-training cross-training 30 min easy 55 min easy 15 min easy 2 miles easy Rest 14 4 x (4 min moderate/ 50 min easy 35 min moderate 55 min easy 16 miles moderate 1 min hard/5 min easy) 15 min easy 2 miles easy

Progression run Easy run or Easy run Tempo run Easy run or Long run with fast cross-training cross-training ﬁnish 30 min easy 50 min easy 15 min easy 15 Rest 4 x (4:30 moderate/30 50 min easy 25 min moderate 50 min easy 10 miles easy + 2 miles sec hard/5 min easy) 15 min easy moderate

Fartlek run Easy run Fast ﬁnish Easy run or Easy run + Marathon run cross-training strides 12 min easy 45 min easy 16 Rest 6 x (2 min hard/ 35 min easy 40 min easy 20 min easy 2 min easy) 10 min + 5 x 15 sec 12 min easy moderate hard with full recovery

8, 6, 9, 10, 11, 7, 12, 14, 16, 8, 18, 20, 12, plete them without compromising your Reduce the number of intervals/repe- 26.2. performance in the other workouts. One titions in each Tuesday workout by one. Treat Wednesday and Saturday work- option is to leave these sessions out of So, for example, instead of doing 8 x 20 outs as optional. Do them only if you your routine initially, and then gradually seconds hard in Week 1’s fartlek run, do have the time and energy and can com- phase them in as your ﬁtness improves. 7 x 20 seconds.

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Available in bookstores, outdoors stores, and online. TECH AWARDS 2017

The team at Women’s Running plus a squad of testers put the latest running and ﬁtness gear to the sweat test to determine this year’s must-have products for every runner.

FOR THE TECH AWARDS THIS YEAR, we took a wider view when we thought by Bethany Mavis of the word “tech.” In the past, these photography by Oliver Baker awards had been limited to wrist-worn gadgets and analytical gizmos, but this year we considered tech to be any product that could make running easier, safer or faster and utilized new technology, whether that meant in creation or function. That led to our slew of testers trying out everything from vibrating foam rollers and ﬁtness trackers to bone-conduction headphones and shoes made from algae (seriously!). After countless hours of testing and more than 50 product reviews, we narrowed down our top picks to 18 clever products organized into ﬁve helpful categories. Turn the page and prepare to geek out.

OCTOBER 2017 | WOMEN’S RUNNING 65 TECH AWARDS 2017

FOR THE Early Adopter

GARMIN VIVOBAREFOOT MIO FORERUNNER 935 ULTRA 3 BLOOM SLICE $500, garmin.com $85, vivobarefoot.com $129, mioglobal.com

This is the ultimate endurance athlete’s These crazy-looking shoes are made entirely This tracker goes beyond just counting your watch. If you only run, this watch may from algae—yes, you read that right. This steps—it uses a proprietary metric that takes be over the top in its capabilities, but it’s lightweight, amphibious pair utilizes a into account your heart rate and delivers amazing for the multisport-minded. It lets technology that harvests algae biomass from a PAI (or “Personal Activity Intelligence”) you track everything from running, cycling freshwater sources and turns it into a foam, score. You get “credit” for anything that and both pool and open-water swimming to something traditionally made from petro- increases your heart rate, like spin classes, cross-country skiing and paddle sports. With leum ingredients. playing with your kids or yoga. built-in GPS, heart rate, sleep tracking and smartphone notifi cations—and the ability TESTERS REVEAL: The shoes are a take on TESTERS REVEAL: Testers had varying opinions to sync to Strava, Garmin Connect and even the barefoot running trend, meaning they’re on the fi t of the watch—some were able to open your daily TrainingPeaks workout from great for strengthening the entire foot and fi nd a comfortable position, while others your wrist—you have everything you need to lower leg, but you should only wear them in couldn’t quite cinch it to the right tightness or reach your goals in one watch. It also off ers moderation at fi rst to avoid injury. They’re were bothered by it while they slept. Its more performance-monitoring features to let you breathable and drain water well, but if you holistic approach to tracking activity was know if you’re over- or under-doing it. wear them sockless, they might suction to the motivating, even if it doesn’t serve as the best bottom of your foot. run-specifi c watch (it tracks steps and heart TESTERS REVEAL: For all its high-tech (and GEEK-OUT FACTOR: VivoBarefoot reports that rate but won’t reveal your stats like distance perhaps intimidating) features, it was surpris- one pair of men’s size 9 Bloom shoes returns and time while on the move). ingly simple to set up, navigate and sync with 57 gallons of clean water to the habitat GEEK-OUT FACTOR: If you fi nd it comfortable other devices and apps. Despite its compact and reduces 40 balloons worth of carbon enough to wear at night, it uses heart rate to package (weighs 49 grams), the Forerunner dioxide from the atmosphere. How’s that for track the diff erent stages of sleep so you can 935 did slightly overwhelm slim wrists. eco-friendly? analyze your nights over time. GEEK-OUT FACTOR: You could wear this watch for an ultramarathon—its rechargeable battery lasts up to 24 hours in GPS mode!

66 WOMEN’S RUNNING | OCTOBER 2017 FOR Chasing a P.R.

POLAR JAYBIRD GARMIN OAKLEY M430 X3 RUNNING DYNAMICS POD RADAR PACE PRIZM ROAD $230, polar.com $130, jaybirdsport.com $70, garmin.com $449, oakley.com

This waterproof Polar provides If the credit for your best This grape-sized device can Part eye protection, part tiny more than the data you’d expect workouts goes to the music you serve as a tiny run coach to coach, these sunnies provide from a run watch (think: heart were listening to, then hav- help improve your running real-time data, including pace, rate, sleep and activity tracking, ing high-quality, sweat-proof effi ciency and form. Weighing distance, heart rate and cadence and workout time and distance). headphones is a must. These less than half an ounce, it clips by pairing with external and It also has “Smart Coaching” fully customizable Bluetooth onto the back of your shorts and internal sensors. Revealing how capabilities that can monitor headphones deliver top-notch tracks six key metrics, including this info refl ects your progress training load, track your recov- audio performance for sport cadence, ground contact time, toward your specifi c training ery status and provide training headphones, contain eight hours stride length and vertical oscilla- goals, they give you in-the- plans for 5Ks up to marathons of sound on a single charge tion. It syncs with a compatible moment coaching. based on your goals. and have multiple tip, fi n and Garmin device (such as the headphone orientation options Forerunner 935 on page 66). TESTERS REVEAL: These are built TESTERS REVEAL: Heart-rate (over or under your ear) so you for speed—they won’t provide tracking accuracy, lap counting can fi nd your ideal fi t. TESTERS REVEAL: The setup is feedback unless you’re running for the bike and run (not swim), crazy simple—it practically syncs (not walking). The voice activa- and impressive battery life (it TESTERS REVEAL: The setup was itself with your Garmin watch— tion uses a microphone and is off ers GPS recording options to simple, and some testers were and the stats are helpful if you’re a handy feature, but testers did extend it) were the highlights. shocked by how secure the looking to take your running to feel self-conscious about talking Testers wished, however, that fi t was; however, others (with the next level. Finding all the to their sunglasses in public. the two Polar apps it pairs with relatively small ears) never found metrics info in the Garmin Con- GEEK-OUT FACTOR: While the (Flow for activity summaries and a perfect fi t. nect app, though, isn’t intuitive price is steep, you’re partly Beat for workout coaching cues) GEEK-OUT FACTOR: If you really for inexperienced users. paying for high-quality shades— could be combined into one. want to customize your sound, GEEK-OUT FACTOR: There’s not they fi t securely and have UV and GEEK-OUT FACTOR: The watch Jaybird’s MySound app allows an on/off button—it “wakes up” impact protection in the lenses, includes a fi ve-minute fi tness test you to adjust your sound profi le when it senses movement, and plus an extra set for low-light to estimate your VO2 max, which (like your bass and treble) exactly the replaceable battery can easily conditions. They can even replace you can take regularly to see to your liking, and your settings last up to a year (assuming you headphones; you can control how you improve and to help you are saved in the headphones. use it an hour every day). One your music from the touchpad push yourself during workouts. fewer thing to charge! near the temple.

OCTOBER 2017 | WOMEN’S RUNNING 67 TECH AWARDS 2017

FOR THE mother runner

GARMIN BOB REVOLUTION 2XU VÍVOSMART 3 FLEX LUNAR POSTNATAL ACTIVE MATERNITY $140, garmin.com $470, bobgear.com TIGHTS $200, 2xu.com

This slim fi tness tracker is designed for The newest off ering from the well-estab- These aren’t just high-waisted yoga pants— all-day wear, as it constantly monitors your lished jogging stroller brand adds an im- these are legit compression tights from a stress level—it uses heart-rate variability on portant element to running with little ones: brand that prides itself on its compression your wrist to determine whether your current visibility. For the fi rst time, BOB added full technology, testing and fabrics. The tights stress level is low, medium or (eek!) high on panels of an ultra-refl ective geometric print feature compression panels specifi cally a little graph. When your stress level does to the canopy and sides of the stroller that designed to help your abdominal muscles reach that top level, you can take that as a illuminate when headlights hit them, making recover from either a natural or C-section sign to go for a walk, step outside or even morning and evening jogs safer. The “fl ex” delivery. Made with a seam-free tummy pan- follow the relaxation breathing exercise on in the name also refers to the adjustability of el (so it doesn’t irritate a C-section incision) the tracker to get your stress under control. the padded handle—it easily rotates into nine and a wicking Lycra material, these tights are positions so parents of diff erent heights can meant to provide support for the post- TESTERS REVEAL: Besides the stress tracking, each comfortably run with a child. partum body, from everyday wear to yoga testers loved that the Vívosmart 3 is water- and running. proof, a feature that’s especially handy for TESTERS REVEAL: This stroller comes with all sleep-deprived moms who may forget to take the thoughtful details you’d expect from this TESTERS REVEAL: These pants keep everything it off . You can swim in it, shower in it or bathe brand, including internal pockets for holding in place; they fi t so well that they don’t slip little ones, worry-free! sippy cups and toys, a super-padded seat, an around or slide down, even when wearing GEEK-OUT FACTOR: In addition to wrist-based extra-large UPF 50+ canopy and easy two- them all day. One tester said the tights heart-rate monitoring, a step counter and the step folding. The voluminous storage space “made me feel fantastic and confi dent in my ability to sync with your smartphone for text underneath (it’s 15 percent larger compared post-pregnancy body,” though the relatively and call notifi cations, this sleek-looking watch to other models) was handy for things like boring solid-black aesthetics could use some is the fi rst Garmin tracker to also estimate storing a diaper bag for a trip to the park, but work. GEEK-OUT FACTOR: your VO2 max and give you a “fi tness age,” it made the head clearance in the seat lower, The compression, which something you can improve with regular ex- making testers wonder if kids might outgrow is on the moderate to fi rm end of the scale ercise. It can also automatically detect when the stroller sooner. (22–25 mmhg), specifi cally targets two of you’re exercising, whether you are cycling, GEEK-OUT FACTOR: You can call this an the locations on the body that need the most swimming or running. all-terrain stroller—it off ers a top-of-the-line help when recovering from a pregnancy: the suspension system so baby has a cushy ride lower back and the pelvic fl oor muscles. no matter how bumpy it gets out there.

68 WOMEN’S RUNNING | OCTOBER 2017 FOR Safety

SCOSCHE NATHAN AFTERSHOKZ STRAVA LITFIT NEUTRON FIRE RX TREKZ TITANIUM BEACON $30, scosche.com RUNNERS’ HEADLAMP $130, aftershokz.com $8 per month, strava.com $55, nathansports.com

If you’re going to be running The newest iteration of this These bone-conducting Blue- Part of the Premium member- with an armband anyway, you headlamp is also the lightest tooth headphones deliver music ship on the popular athlete might as well make it a light-up ever, plus it kicks out 160 lumens through your cheekbones rather social network is a feature called LED armband to protect your of light (versus 115 from the orig- than in your ear, keeping your Strava Beacon, which allows you smartphone, keeping you safer inal version). The weather-resis- ears open to the sounds around to send a link to three safety when you’re out on the roads. tant headlamp features one main you. contacts of choice, and it allows bright-white LED spotlight and them to click on the link and see TESTERS REVEAL: The neoprene- two strobe strips on either side TESTERS REVEAL: While pretty your exact location in real time. Velcro combination in the that turn red, green or blue. much every tester was skeptical It gives both you and your loved armband provided a secure fi t, of wearing headphones that ones peace of mind that if some- and the touchscreen controls on TESTERS REVEAL: The colored don’t go in your ears, they were thing goes wrong during a run, the phone worked seamlessly lights and main spotlight don’t pleasantly surprised by the sound they know exactly where you are through the screen protector have to be on at the same time. quality and comfort. For some, and can send help. (which is weather- and sweat- The white light, which can be they were more comfortable to proof). The built-in key slot was extremely bright, is great for wear for long periods of time, TESTERS REVEAL: For Strava also convenient. lighting your path on unfamiliar while others found the titanium users, setup is seamless (and GEEK-OUT FACTOR: The recharge- routes, but the colored lights are wrap-around band weighed a lit- doesn’t take too much eff ort for able armband case off ers bright fi ne on their own for keeping tle heavy on the tops of their ears non-Strava users). Testers found white LED lights in three modes— you visible. While the headlamp after long-term use. The built-in it extremely accurate—just make solid and two fl ashing. is pretty comfortable worn on volume buttons make adjust- sure the safety contacts stay up the head, the strap is adjustable ments relatively simple, and they to date and Beacon is turned on enough that you could wear it come with earplugs so that you before you start a workout. The on your arm without it bobbing can use them on a plane without emergency contacts don’t need around. hearing your neighbors. to have any specifi c app on their GEEK-OUT FACTOR: The recharge- GEEK-OUT FACTOR: You can get phone—they just have to click the able battery provides 20 hours of up to six hours of use on a single link they receive via text. burn time, and in addition to the charge, and the noise-canceling GEEK-OUT FACTOR: The Beacon lights, the entire strap is made microphone allows you to use feature is also an awesome tool from refl ective material, so you’re them for calls and voice com- to use for a mid-run meet-up or visible from 360 degrees. mands in addition to music. race participant tracking.

OCTOBER 2017 | WOMEN’S RUNNING 69 TECH AWARDS

FOR Recovery zen

HIDRATE BOSE FITBIT TRIGGER POINT SPARK 2.0 SOUNDLINK REVOLVE CHARGE 2 GRID VIBE $55, hidrate.com $200, bose.com $150, ﬁ tbit.com $100, tptherapy.com

It’s easy to get behind on ﬂ uid When it comes to wireless The biggest recovery perk for Kick your foam rolling up a intake. That’s where the Spark speakers for listening to music the Charge 2 is its sleep tracking notch with a vibrating foam 2.0 comes in—it has a sensor between workouts, Bose has feature—it uses your heart rate roller. This compact roller utilizes within the 24-ounce bottle to thought of everything. This to track which state of sleep the brand’s signature GRID foam record how many ounces of pint-sized, waterproof Bluetooth you’re in (light, deep or REM). It on the outside and features a water you’re taking in and glows speaker is easy to take on the go also tracks steps and activities, vibration frequency designed

to remind you to drink water if and delivers high-quality sound estimates your VO2 max (and specifi cally to make foam rolling you’re not on track to meet your in 360 degrees. shows how you compare to peo- hurt less so that you can roll personalized hydration goal. ple your age) and allows you to longer and deeper. TESTERS REVEAL: Easy to set up enter water, calories and weight TESTERS REVEAL: Testers were and use, this speaker absolutely into the app so you can have TESTERS REVEAL: The vibra- surprised by their own drink- lived up to expectations. The a holistic view of your current tions do seem to relax muscles ing inconsistency—the bottle 12-hour (all-day!) battery life was fi tness level. more—if you stopped over one helped them stay more hydrated a big plus. spot, it really felt like a massage, throughout the day. It takes some GEEK-OUT FACTOR: Even if you TESTERS REVEAL: The sleek watch minus the stranger touching adjusting to remember to set don’t have your phone on you, had a high-end feel, and its you. Second-fl oor apartment the bottle down right before and you can use the button on the simplicity was a big hit—setup dwellers should put down a yoga after refi lling (otherwise, it’s very top of the speaker to access Siri is a breeze, and there’s only one mat when they roll so as not to inaccurate). or Google Now and send a text. button. The movement reminders disturb downstairs neighbors GEEK-OUT FACTOR: It syncs up Simple as that! (250 steps per hour!) were handy (the vibrating against hardwood with fi tness trackers, such as for those with desk jobs. fl oors gets loud!). Apple Watch and My Fitness Pal, GEEK-OUT FACTOR: One feature GEEK-OUT FACTOR: The recharge- via Bluetooth. When the location guides you through breathing able battery lasts for two hours, services are turned on, the app sessions based on your heart and the size is compact enough knows the last place it paired rate to help you get your stress (12 inches long and 3.5 inches in with the bottle so you can re- levels and blood pressure under diameter) that you can keep it in trieve it if you left it somewhere. control. your car or travel with it.

70 WOMEN’S RUNNING | OCTOBER 2017 YOGA Your Way WOMEN’S RUNNING MARKETPLACE

Sage Rountree, Be the ﬁrst to hear about America’s leading expert exclusive sweepstakes, training plans, on yoga for athletes, healthy recipes, new running gear shares her fresh approach and more by signing up for the in her new guide Everyday Women’s Running newsletter. Yoga. Try new routines that last 5 to 50 minutes to womensrunning.com gain the benefits of yoga at home, on your schedule.

TRY A YOGA ROUTINE at velopress.com/yoga. PARTING SHOT

This year, the United Airlines Rock 'n' Roll Los Angeles Half Marathon is teaming up with Stan Lee's Los Angeles Comic Con. Both costume-themed events will take place in downtown LA on Halloween weekend (Oct. 27–29), and athletes who take part in the Super Hero Challenge (attend at least one day of Comic Con and race either the 5K or the half marathon) will earn an exclusive special-edition medal in addition to the ﬁ nisher's medal!

72 WOMEN’S RUNNING | OCTOBER 2017 who cares that this watch knows your average stride is 1.67 meters?

she does.

Garmin.com/forerunner

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