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Runner's World

Runner's World May/June 2019

RUNNER'S WORLD is filled with powerful information that will help you run faster and farther and have more fun doing it! Every issue brings you the strategies, tips and advice to fuel your performance, prevent injuries, burn fat, shed stress, and achieve your personal goals.

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1 мин.
inside knowledge

Devan Clapp “Baltimore’s So Segregated” The first time I was able to run 10 miles at once was about a month ago. It did so much for my confidence, and I learned that my body is only getting warmed up after the first three miles. ALSO: Try running in the wee hours of the morning, but do it with others. It fosters camaraderie and it’s serene—it’s just you, your gang, and the world. Alice Burch “Seriously Epic” Never underestimate the power of getting enough rest and sleep. They both help prepare your body and your mind. ALSO: When a run gets tough, I motivate myself by focusing on my breathing and counting in my head. Sometimes I try to guess my pace or how many miles away a point is and then check…

3 мин.
what we’re running

KRISTEN PARKER ASSOCIATE PHOTO EDITOR USUALLY THINKING ABOUT WHAT I’M GOING TO EAT AFTER MY RUN 1/Oiselle Strappy Bra $52 With just the right amount of compression, this sports bra offers comfort, style, and support all at once. It’s hard to find running gear that you can actually relax in, but the ultra-soft fabric and strappy design of this bra make it cozy and cute enough to wear off the road, too. 2/Magic Bullet $40 After a weekend morning run, I love to make a smoothie with frozen bananas, berries, milk, and peanut butter. The Bullet makes it easy to whip one up without dirtying an extra glass, since I can drink right out of the blender cup. 3/Spy Hunt Sunglasses $110 I had never run in sunglasses until I tested this pair a couple years ago. I…

3 мин.
the inside lane

I HAVE A recurring meeting with RW staff every weekday at noon. It’s covertly named “Gear Testing” on our calendars, and, as you can probably guess, it’s our daily lunch run. But every Monday, our resident ultrarunner, Pat Heine, is absent. After a weekend racking up big mileage—and bigger elevation gain—Pat takes a zero and rests his legs to avoid injury. A day off, however, is unheard of for some runners, like Robert Kraft, a.k.a. Raven (see page 48). A fixture on South Beach, the black-clad runner has hit the sand, even when faced with hurricanes and back pain, every day for 44 years. Raven is what we commonly think of as a streaker, the broad theme of this issue. But, we’re exploring that topic from many angles, not just those obsessive…

4 мин.
the test zone

TAKE NO CHANCESKNTAKENOCHANCESAA Proviz Reflect360 Jacket /$140 It’s easiest for me to run early in the morning or after work, but that means I’m alone in the dark. I know it’s important to be visible, but I despise DayGlo yellow. Luckily, this reflective jacket arrived for testing. The first night I wore it was cold, wet, and black. Anytime a car’s headlights hit me, the jacket lit up like a disco ball. I worried I’d overheat since the front is covered by reflective fabric, but the mesh panel down the back helped keep me cool. Note: It’s not waterproof, so save it for dry nights. —Amy Wolff, photo director Amphipod Hydraform Ergo Minimalist 16 oz/$22 Getting H2O on a long run is no problem with the Hydraform Ergo Minimalist, which is easy to carry thanks…

4 мин.
a quick guide to figuring out your weekly mileage

Determining your weekly mileage during race training is a delicate balance: You want to run enough miles to physically prepare your body without running so much that you end up overtaxing yourself and toeing the starting line spent—or worse, injured. It’s also individualized as it depends on your speed, strength, experience, base, and goals. Unfortunately, there’s no one-size-fits-all mileage prescription. That said, start where you are right now, says Melanie Kann, an RRCA-certified running coach for New York Road Runners. “If you’re running your first 5K, you might start with a minimum fivemile- per-week program. If you’re running your first marathon, you might start with a minimum of 15 miles per week.” Rather than looking for a specific mileage prescription, think of it more like building up to a certain amount of…

2 мин.
philadelphia: where art inspires runners—and vice-versa

Philly is serious about its art—and its running. Through the Mural Arts Philadelphia program, artists are united with communities all over the city to create up to 100 major projects a year. And through dozens of local run groups, miles of runner-friendly paths, and careful conservation of Fairmount Park, one of the world’s largest urban park systems, the city encourages and supports residents from all walks of life to lace up together. Yet these two communities—art and running—aren’t siloed. In fact, they inspire each other. The vibrant and inspiring works of public art, which communicate important messages about Philly’s history and culture, are on display in neighborhoods across the city, providing mid-run inspiration and education for passing athletes. And the athletes, in turn, influence the art. The ultimate example? A running-themed mural, designed…