women's running - february 2015 usa
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JANUARY/FEBRUARY 2015
WOMENSRUNNING.COM
WEIGHT-LOSS SPECIAL ISSUE
PULLUP
CHALLENGETotally Possible!
#NERDALERTBEST NEW RUNNING
WATCHES, FITNESS TRACKERS,HEADPHONES AND MORE
ISPLAY UNTIL 2/9/15
YOUR
CLAWOU
Race-D
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>> Run Off Pounds
>>The Best Workoutsto Slim Down
>>Nutrition TipsFrom TheBiggest LoserTrainer
FITTESTYEAREVER!
THELEGAPERFORMANCE
ENHANCINDRU
PAGE 4
HOTIPMa
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F
TERI HATCHERThis hot momma
ran her first marathonat age 49!
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CoverStories77 Run Off Pounds &
The Best Workouts to Slim Down
71 Nutrition Tips From The Biggest
Loser Trainer82 Best New Running Watches,
Fitness Trackers, Headphones and
More
42 Teri Hatcher
53 Pullup Challenge
44 The Legal Performance-
Enhancing Drug
35 Make Winter Running
(Kinda) Fun
50 Claws Out! Race-Day Nail Art
WOMENSRUNNING.COMJANUARY/FEBRUARY 20152
Youll beamazed thatyou can do a
pullupreally!
page 53
January/February
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M400.Run beyondordinary.
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Polar M400 brings together style, performance and comfort.It's an exceptional blend of sporty design, integrated GPS and advancedtraining features, along with plenty of options to keep an eye on your activity 24/7.
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WOMENSRUNNING.COMJANUARY/FEBRUARY 20154
CONTENTSTEAM WR14 Social Life
Shares, tweets, pins and #selfies.
16 Running the Numbers
Baby, its cold outside! We asked,
you answered about running through
winter.
18 I Did It
What it takes for a regular runner todo seriously amazing stuff.
20 Marathon Maniac
Our columnist is back on her feet
running 26.2 after back surgery.
22 Cheering Section
With the help of her mom, Yvonne
Santiago went from struggling with
obesity to finishing her first mara-
thon, plus our new favorite race sign.
LACE UP26 Were Obsessed: Training & Racing
During the chilliest time of the year,
we love cover-ups cool enough to
make winter running more bearable.
28 Calendar
No procrastinatingheres to a
healthy and running-filled 2015!
30 Maiden VoyagesBe a part of race history this year at
brand-new events launching in 2015!
32 Ask the Coach
Learn about compression socks, track
workouts and whether to run with
your pooch.
34 Proper Form
Our etiquette experts tips for the
civilized runner.
January/February35 Doing It Right
Savvy insights for running safely andcomfortably even when the weather
turns frightful.
36 Follow Your Path
What should you aim for in 2015?
Take our quiz to find out.
FUEL UP40 Were Obsessed: NutritionOur team picks our top eats for when
were (figuratively) on the run.
42 On a Mission
Desperate Housewife Teri Hatcher
became a runner to help the people
of Haiti and now shes hooked.
44 Buzz Worthy
Caffeine isnt just for making morn-
ings more tolerableit can make
running feel easier too.
FRESHEN UP48 Were Obsessed: Beauty
Chill out, dryness! We love products
that keep our skin and lips feeling
moisturized all winter long.
50 Nailed It
Make painting your claws part of yourpre-race routine to feel fierce down to
your fingertips.
FEATURES53 Take the ChallengeHavent quite mastered the art of
the pullup, pushup and plank? This is
your year!
59 Life Unmasked
A blaze during a race burned more
than half of her body, but for survivor
Turia Pitt, the near-deadly accident
sparked an unwavering determination
to return to endurance sports.
67 Big Fun
Whats the best way to see NewOrleans? Run your way through the
streetsand then restore your energy
with a gorge tour of the best eats.
71 Shed Science
Looking to drop a few holdover
pounds from 2014? Who better to
offer tips than the new The Biggest
Loser trainer Jen Widerstrom?
77 Running for Weight Loss
Slimming down isnt an artits a
science. Learn fact versus fiction
and the number on the scale will bedropping lower in no time.
82 2015 RunNerd Awards
We found the best new watches,
fitness trackers, headphones and
heart-rate monitors that can bring
your game to a whole new level.
IN EVERY ISSUE
6 From the Editor
10 Behind the Shoot
88 OMG to WTF
82
50
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Intelligent at its core, the new 860v5 is built for morecomfort and even more excellent than its predecessor.Its plush, its stable, and its anything but ordinary.
THIS IS #RUNNOVATION.
STREET, MEET SMARTS.
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from the editor
WOMENSRUNNING.COMJANUARY/FEBRUARY 20156
Use #TeamWRon Twitter or Instagramto share questions, pics, tips and brags!
Winning HandThe scariest part of setting goals is the gamble. When
you shape a dream, youre placing a bet on yourself. Youignore the odds stacked against you and push all yourchips into the middle, hanging onto the belief that youhave the power to create a winning hand.
What makes this process even more terrifying is thatthe risk lies within. If you dont achieve your objective,theres no dealer to blame.
Last year, I had a big goal to run a personal best inthe Boston Marathon. I thought I could to break 3:10and trained for months with a singular focus to makethis dream come alive. After having finished Bostonthe year prior, a race that ended in national tragedy,I wanted to come back to the city and do somethingpersonally significant. On the start line, I believed inmyself completely. I knewI could do it.
But as I turned out, I couldnt. Or at least I didnt.After some tough miles, I crossed the line in 3:18, the
very same time as my previous best. I know it soundssilly, but I was heartbroken. Id used up all my chips,and they just werent enough.
Over the passing months, I licked my wounds andthe feeling of failure faded into the background. Butit wasnt until I had the chance to speak with MebKeflezighi, the winner of this years Boston Marathon,that I truly shifted my view. Meb is not only the greatest
American distance runner competing right now, but heis also one of our countrys wisest humans.
At a visit to our offices, I asked about his incredibleperformance in Boston, and he was kind enough toinquire about my race as well. After explaining mystory, Meb put his hand on my back and said, Dont be
disappointed. You were part of history.Of course, he is right. Twenty years from now, Imight not be able to recall what my marathon PRonce was. But the world will remember when 35,000runners took to the streets of Boston to prove thattheir sport, city and passion couldnt be snuffed. Theexperience will certainly live on in my heart.
Goals are important; they drive us to push forward.But I hope that one day, Ill be able to bet on myselfand walk away from the table happy, regardless of theresult. This year, instead of staring at my hand, Ill tryto step outside and see a wide view. Why not just enjoyrunning through trees? Taken together, they make up a
beautiful forest.
Jessie Sebor@JessieSebor
Join in on the fun!
3. #TBTto keepingwarm with one ofmy very best friends,
while waiting for theBoston Marathonto start. Theres a
whole lot of sisterlylove underneath thisSnuggie.
Where Ivebeen runningto lately...
1. Im so not a fancyjewelry girlbut theselittle blue boxes stillmade for a delightfulsight after 13.1 miles.TheNike WomensHalfdoes it right.
2.With 3,000feet of climbingover 15 miles,this run through
the mountainsmade me work.But the ache inmy quads madethis view evensweeter.
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A PUBLICATION OF
CHIEF EXECUTIVE OFFICER DAVID N. ABELES
CHIEF FINANCIAL OFFICER BARRETT GARRISON
CHIEF REVENUE OFFICER BILL PEDIGO
CHIEF MARKETING OFFICER KEITH KENDRICK
SENIOR VICE PRESIDENT, SALES JOHN SMITH
EXECUTIVE VICE PRESIDENT, GLOBAL EVENTS DIVISION JOSH FURLOW
Womens Runningissue JANUARY/FEBRUARY 2015, ISSN 1548-2413, a publication of Competitor Group Inc., 9477 Waples Street, Suite 150, San Diego, CA 92121, is published monthly (10x per year with combined issuesin 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 [email protected]. Periodical Postage Paid at San Diego,
California and additional offices. POSTMASTER: Send address changes to Womens Running, PO Box 430235, Palm Coast, FL, 32143-0235. All contents of this publication are 2015 Competitor Group Inc. and WomensRunningmagazine, 9477 Waples Street, Suite 150, 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 Womens Runningunless youare highly knowledgeable about the risks involved, are in proper physical condition and are willi ng to accept all risks associated with these sports and activities. Womens Runningdisclaims any responsibility for injury
or death incurred by any person or persons engaging in these activities. Use the i nformation in this magazine at your own risk and always consult a doctor before attempting any exercise program. Womens Runningmakes no warranties of any kind and expressly disclaims any warranty regarding the accuracy or reliability of i nformation contained herein. The views contained in this magazine are those of the writers and advertisers
and do not necessarily reflect the view of Womens Runnings ownership.
Editor in Chief
JESSICA SEBOR
MANAGING EDITORNicole M. Miller
ASSOCIATE EDITORCaitlyn Pilkington
EDITORIAL ASSISTANTEmily Polachek
ARTART DIRECTORErin Douglas
PHOTO EDITORScott Draper
CONTRIBUTING EDITORS Kara Deschenes, Kristan Dietz, Matthew Kadey, Allison Pattillo
CONTRIBUTING WRITERSRachel Cosgrove, Danielle Hastings, Parris Hodges, Elisa Hoffman,
Hillary Kigar, Susan Lacke, Mackenzie Lobby, Lizzie Post, Amy Reinink, Marni Sumbal
CONTRIBUTING PHOTOGRAPHERS & ILLUSTRATORS Stephanie Dalton, James Farrell
CIRCULATION, MARKETING & PRODUCTIONPRODUCTION MANAGER Meghan McElravy
ADVERTISING PRODUCTION MANAGER Gia Hawkins
AUDIENCE DEVELOPMENT MANAGER Cassie Chavez
PRODUCT INNOVATION MANAGER Aaron HershNATIONAL EVENTS MANAGER Dorcas White
DIGITAL SERVICESVP, DIGITAL SERVICES Dan Vaughan
DIRECTOR, WEB DEVELOPMENT Scott Kirkowski
DIRECTOR, SEO/ANALYTICSJohnny Yeip
ASSOCIATE DIRECTOR, WEB DESIGNERMatthew McAlexander
WEB DEVELOPERSGrace Cupat, Joseph Hernandez
WEB DESIGNERS James Longhini, Thomas Phan, Justin Wilson
SYSTEM ADMINISTRATORBruno Breve
SENIOR VIDEO PRODUCER Steve Godwin
ADVERTISINGSVP, MEDIA SALES MANAGERDoug Kaplan, [email protected]
SVP, PARTNERSHIP SALESMark Buntz, [email protected]
DIRECTOR, PARTNERSHIP SALES Melissa Zavislak, [email protected]
VP, REGIONAL PARTNERSHIP SALESMolly Quinn, [email protected]
VP, NATIONAL SALES Ian Sinclair, [email protected]
VP, NATIONAL SALESSusie Miller, [email protected]
VP, MEDIA SALESTodd Wienke, [email protected]
NATIONAL ENDEMIC SALESAlex Jarman, [email protected]
NATIONAL ENDEMIC SALES Jeff McDowell, [email protected]
NATIONAL ENDEMIC SALESJustin Sands, [email protected]
NATIONAL ENDEMIC SALES Gordon Selkirk, [email protected]
EVENTS SENIOR SALES Kelly Trimble, [email protected] SENIOR SALES Michael Proulx, [email protected]
NORTHWEST SENIOR SALES Daemon Filson, [email protected]
MIDWEST REGIONAL SALES Tom Borda, [email protected]
SOUTHWEST REGIONAL SALES Richard Hurd, [email protected]
EAST REGIONAL SALES Dave Ragsdale, [email protected]
ROCKY MOUNTAINS REGIONAL SALES Matt Steinberg, [email protected]
PARTNERSHIP MARKETINGVICE PRESIDENT Sean Clottu
DIRECTOR Jennifer Sugarman
MANAGERS Erin Ream and Carson McGrath
COORDINATORS Liz Centeno-Vera and Christina McGregor
FINANCECONTROLLER Gretchen Alt
SVP, GROUP PUBLISHERKurt Hoy
FINISH THISSENTENCE:One of my
get-healthiergoals for 2015
is to
WOMENSRUNNING.COMJANUARY/FEBRUARY 20158
Give
meditationa try.
Continue to mix itup and incorporatefun, new outdooractivities into my
schedulelikepaddle boarding!
Not eat so late. Eatingdinner at 9 p.m. whenmy bf gets home is nothelping my waistline!
Make sure Ihydrate enough
throughout the day.
Get more sleep.Sleep does abody good.
Lose 10 pounds, but more
importantlyKEEP IT OFF!
Reach10,000 stepsa day withmy fitness
tracker.
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Ready to eat from the can, our salmon isnt pretty but it is as natural anddelicious as it gets. The edible skin and soft bones make it an excellentsource of high-quality protein, heart-healthy omega-3 fatty acids EPA &DHA, essential amino acids, and calcium. They also add flavor, so just stirand enjoy Alaskasalmon tonight.
ALASKA CANNED SALMON
OUR PRODUCTMAY NOT
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Alaska canned pink salmon has 4x the omega-3s EPA & DHA and 12x thevitamin D as many popular canned meats and fish. It also has 25% of adult
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Buy any brand just look forAlaska on the lid or label!For recipes go to wildalaskaflavor.com
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WOMENSRUNNING.COMJANUARY/FEBRUARY 201510
BEHIND THE SHOOT
DESPERATE GROUPIES
Teri insisted on a fun group shot to close out
the dayand we think we totally nailed it!
Clockwise from top left: stylist Michael Semler,
WRassociate editor Caitlyn Pilkington, hairand makeup artist Alison Gladieux, publicist
Nicole Callas, WR assistant Elisa Hoffman, WR
photographer Scott Draper, Teri Hatcher, photo
assistant Gino Terribilini.
SHAKE IT OFF
Halfway through the shoot, the
crew needed a little pick-me-up, so
rock music was swapped for a top
40s station. And everyone secretly
loved when tunes shifted to Taylor
Swifts smash hit, sending WR
editorsto Shake It Off.
Despite having finished the
2014 New York City Marathon
just four days before our cover
shoot, Golden Globewinner
Teri Hatcherdidnt look a bit
fatigued. In fact, the Desperate
Housewives mama was the
opposite, stepping into our
Los Angeles studio with a
spicy energy. She beamed
about New YorkThe crowds
were INSANE!as her stylist
prepped fun looks. Hatchers
bubbly personality lit up the
studio, and inspired more
than one mini dance party
throughout the day.
SimpleBeautyTeri warmed up thecamera with her natural
beauty and perfect
grin, going through
plenty of outfit changes
to capture the best
look. Her cover style
of choice included
NikePro Classic Stripe
bra ($40, nike.com)
and SmakShort With
Kelly Stitch($52,
smakapparel.com).
SUPERHERO
Teri channeled her
days starring in the
drama Lois & Clark,
giggling as she
perched herself up a
corner of the studios
wall. She definitelymade a solid
Superman sidekick,
but we think she
could handle Spider-
Man too!
BALANCED EATS
Bloom Caf delivered
delicious eats to our
studio, and everyone
enjoyed a quick lunch
break before getting
back to business.
Teri ordered a simple
grilled chicken with
quinoa and steamed
veggiesyum!
PURE GOLDTeri celebrated
in Central Park
after her 26.2-
mile journey
through NYCs
five boroughs
in November.
Congrats
to the new
marathoner!
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The C lif ton. Only 6.6. oz., and 50% more cushion ing ma ter ial than s tandard
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TEAM WRCOMMUNITY
HOT TIP:
Dont be intimidated by faster runners.
Its fun to be the fastest runner in a group (yes, thatsMeb Keflezighi joining WRfor a run near our office!),
but studies show youll get a better workout ifyouare the weak link. The motivation to keep up, which
in turn improves performance, is called the Kohler
effect. Want to increase your speed? Its just a matterof finding the right hare for your turtle! WOMENS RUNNINGJANUARY/FEBRUARY 2015 13
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TEAM WR SOCIAL LIFE
Were SocialButterflies
Womens Running
@WomensRunning
@womensrunningmagazine
Womens Running
with any burning qs!
YOU RE-TWEETED
TweetsWe
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SOCIALLIFE
WOMENS RUNNINGJANUARY/FEBRUARY 2015 15
AROUNDWR
WomensRunning:Friday MorningMotivation:
Dont put limitson yourself.
1,359 Likes, 400 Shares
Insta-Fame!
Want to show off your #TeamWRspirit on our Social Life pages?Tag us in your Insta photos with that hashy!
Editorial assistant
@epolachek
An impressive andinspiring athlete panel
this morning at the NikeWomens Summit day two.
Lets conquer the worldin sneakers, says
Paralympic and Ironmantriathlete Sarah Reinertsen
on an increase of womenin road races.
#nikewomen #motivate
Great quote!
When the
weather is
frightful,
@guroinmotion
gets 3.5 done
indoors!
Ups for
@banxsurfer, who
got her race on at
38 weeks!
Managing editor@nickiontherun (on 9/29)
Fantastic half yesterday in Napa!Theres something to be said for
running slow enough to enjoy chattingwith an old friend. And everyone got
a bottle of wine at the finish!
Congrats, Nicki and Morgan!
@meghanpaigetarrywins for most
creative way to display water bottles!
WOMENS RUNNINGThe new year is alreadyapproaching. (YIKES!)Whats one thing you areplanning on doing differentlyin 2015 to get healthier?
Patti NewberryControl my anger better by allowing
running to be my outlet so I can be
happier and healthier!!
Megan Grace Landry Warzecha
Stretch, foam roll and ice more.
Stupid calves!
Laura Smith
To run a 5K without walk breaks!
Linda M. Knox
To run a 10K againmy first one since
knee surgery 1 years ago.
Joanna Widlak
Running as always, but also eating
better and exercising the
whole body!
@imalittletaepot
(left) completed
her first marathon
and made a new
friend!
YouLIKEDit!
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WOMENSRUNNING.COMJANUARY/FEBRUARY 201516
TEAM WR RUNNING THE NUMBERS
DEEPFREEZEBaby,itscoldoutsid
e!
Weaskedandyou
answeredabout
runningthrough
thewinter.
4 out of 5cold-climate runners have usedanti-slip spikes in icy weather
Average race-day temperature during Februarys
Yukon Arctic Marathonin Whitehorse, Canada
4:1The ratio of carbs toprotein in an optimalpost-workout snack.
Our favorite frigid-tempoption? Hot cocoa! Try itwith coconut milk for ahealthy dose of medium
chain triglycerides.
THIRTY-FOUR
PERCENTOF READERS WANT TOTRY SNOWSHOE RUNNING
THIS WINTER
12%of gym
memberships
open in
January
compared to
an average
of 8.3%per
month for
the rest
of the year**
*Jeff City Road Runners**Data from International Health, Racquet & Sportsclub Association
FAVE CONDITIONS
51.8The optimal temp for a PRandalso the weather at which the
fastest elite womens marathon
times have been run*
5%said, The hotter and
sunnier, the better!
57%of you said partly
cloudy withtemperatures from4560 was ideal 25%
like temperaturesin the 60s or70s with dry
conditions and a
light breeze13%of you ice
princesses prefer
temperaturesbelow freezing
APPLAUSE FOR THE ETERNAL OPTIMISTS WHO SAID
THAT ANY WEATHER IS PERFECT RUNNING WEATHER!
tendegrees
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WOMENSRUNNING.COMJANUARY/FEBRUARY 201518
TEAM WR I DID IT! | Real stories of women running down their dreamsAS TOLD TO KARA DESCHENES
IVE BEEN HEAVY MY
ENTIRE LIFE. Even thoughI grew up playing teamsports, my body always heldme back. I felt like I wasan athlete trapped inside alarger person.
Then, a few years ago,everything changed whenI lost three close familymembers. I knew I needed toget my health on track andmy weight under control.
I signed up for my first5K, not having any idea what
to expect. I had to do a lotof walking, but I made it tothe finish. The feeling wasincredible.
I kept training and signedup for the 2011 Detroit FreePress Half Marathon. At first,my goal was to just continuelosing weightrunningsimply was the vehiclebutsomewhere along the way,it became less about thepounds.
Running made me feellike I was finally the personI was always suppose to be. Icrossed the finish line of thatrace knowing I was runningtoward a better life.
As I continued runningand training solo, I turned
HEATHER QUINLAN
Age: 33
Sterling Heights, MI
I lost 100 poundsanddiscovered my true self.
to social media for support.Instead of flooding friendsand familys feeds withupdates on every run, Icreated a separate account
where I could share mystory with other runners. Ikept things real by sharingthe good times (PRs!) andthe bad (chafing!), and overtime the page grew to 3,000followers.
Last spring, four of thesefollowers and I agreed to runthe Rock 'n' Roll ChicagoHalf Marathon. Even though
we had never met beforein real life, we became fastfriends after sharing a singlehotel room and experiencingrace weekend together.
Im down 100pounds since I
began running, butits what Ive gainedthat matters most.Confidence, girlfriendsand a healthy appetitefor life are things thatcarry more weightthan the scale couldever reflect.
I learned to drop the fear of not being a typical
runner. You dont have to be skinny or born as
a runner to run. Stop worrying about your pace.
Put your doubts aside and open yourself to the
possibilities!
Want to connect with
Heather? Check out her
page at facebook.com/
findingmyhappypace.
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TEAM WR MARATHON MANIAC
WOMENSRUNNING.COMJANUARY/FEBRUARY 201520
IT HAD BEEN A LONG TIME SINCE ID
BEEN NERVOUS BEFORE THE START
OF A MARATHON.As someone who has runenough 26.2-milers to be comfortable with thedistance (and because I do races almost purely
for fun), I normally toe the start line relaxedand happy. This time was different.Standing in the crisp October morning air,
it was hard not to let the magnitude of whatI was about to attempt weigh too heavily onmy shouldersthe way Im dramatizing thismoment, you might think I was about to tryto qualify for the Olympic Trials or the BostonMarathon, but no. My goal was simply tofinish.
Last April, I underwent back surgery. I flew outto Colorado to be operated on by a neurosurgeon
who specializes in athletes. My doctor wasconfident that I would run again, but withanother surgery ahead of me in the future, hedidnt promise me a lifetime of unlimited races.
Ive spent a good portion of the last threeand a half years running marathons (45 ofthem, to be exact). I blog about it. I writeabout it. I eat, sleep and breathe the traveland camaraderie. To think that could be takenaway from me was devastating, so on Oct. 12, Iset out to take it back.
To say I was undertrained and overanxiouswould be huge understatements. But about aweek earlier, I had an epiphany: I had doneas much as I could. The race would go how it
would go. There was no point in dreading it,thus making it miserable. Maybe I would finish
it and maybe I wouldnt. All I could do was try.As I attempted to counter my doubts with
realism, my thoughts during the race wentsomething like this:Start:Okay, here we go. Nothing to it but to
do it! Ugh, I cant do clichs for 26 moremiles.Mile 5:I love running! Running is easy! This
is the best! Look at me, remembering tofuel on time!
Mile 10:Weve run double digits! Ive got this!Mile 16:The farthest I ever ran in training is
16, so its okay if I start to feel a littletired. Its a marathon, so feeling tiredwould make sense.
Mile 18:I think my heart might explode.Maybe I should have done morecardio.
Mile 20:Marathons really should stop at mile18.
Mile 23:Im probably going to actually punchthe next person who tells me Imalmost there.
Mile 26.2:I did it! Holy crap!If I were a person who cries, I would have
sobbedat the finish line. This race meant moreto me than my personal best. Outside of my firstmarathon, it meant more than any other raceIve ever done. And maybe thats significant.In a way, it was my first marathonjust inthis new chapter of my life. I realized that ournerves arent always a bad thing. Theyre areminder that youre about to do somethingexceptional.
CHILL
OUT
Danielle Hastings lives in South
Carolina with her Rottweiler, Rocket.
When shes not running, Danielle
blogs attrexrunner.com.
Back on Her Feet
Our Marathon Maniacs
best tips for keeping your
cool mid-race.
BE REALISTIC: Its okay to be
tired and sore at mile 22, so
dont get down on yourself.
Youve run 22 miles! If youre
achy just a few miles intothe race, you may want to
reassess your pace.
SOAK UP THE ATMOSPHERE:
Not every race has crowds
like NYC, but there will be
kids wanting a high-five,
beautiful scenery or a
funny sign pretty much
everywhere. Take it all in.
KEEP IT IN PERSPECTIVE: It
stinks when you realize youwont make your goal, but
in pretty much every case,
theres always another race
to try. And hey, you still get
a medal!
Even though shes raced nearly 50 marathons, when our MarathonManiac toed the line of her first 26.2-miler following back surgery,
she wasnt sure if she would even cross the finish.
By Danielle Hastings
SHE DID IT!
DANIELLE GETS
A HUG FROM A
FRIEND AFTER
26.2 MILES.
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MARATHON // 1/2 MARATHON
10K // 5K // 2K // KIDS MARATHON
Visit Canadas capital to runCanadas biggest, fastest,most awesome marathon.
Find your at
runottawa.ca/awesome
MAY
2015
23 - 24
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CHEERING SECTION TEAM WR
DEALING WITH OBESITY IS NOT
EASY. When I was a teenager, anunexpected death in my family triggered adownward spiral of emotional eating. I feltinsecure in the world and gaining weightmade me feel safelike a coat of fat I hid
behind where nobody could hurt me.In December of 2011, I weighed 211
poundsmore than I ever had before.Instead of feeling safe, I began to feel tiredand trapped by my own body. My mom,
Maria Nuez, gently urgedme to lose weight for my ownhealth. She told me never togive up on myself. With herencouragement, I decided tomake a New Years resolutionto stop being afraid, changemy eating habits and exercisemore.
I started watching mycaloric intake and walkingon the treadmill for exercise.
After six months, I had lost50 pounds. I felt great, and
wanted to try a new challenge:running. The first time I gaveit a shot, I was only able to runfor 10 seconds! But I startedsmall. I would run for a few seconds, walkfor 5 minutes and repeat. Within a month,I was able to run for a full 5 minutes.
I signed up for my first 5K in October of2012 and did not stop once to walk. Sincethen, I have been addicted to running andhave completed 15 half marathons andone marathon. Ive also lost another 25pounds. Ive never felt healthier.
Of course my favorite cheerleader, mymom, has attended each one of thoseraces, waking up early to watch me at the
My BIGGESTFanWith the help of her super supportive mom, Yvonne Santiagofrom Wesley Chapel, Fla., went from struggling with obesity to
finishing her first marathon.As told to Emily Polachek
start line and proudly waitingfor me to cross the finish.
The joy of racing must becontagious because at 69
years old my mom has alsocaught the running bug. EveryThursday she joins me at thelocal pub group run. She evenplaced third in her age group
at a recent 5K!Although my mom hastraveled with me to manyof my races, I needed her
most during my first marathon last yearin Chicago. A few hours after the race, Ifelt pain in my right knee. I had troublemoving, and my momdespite beingtired and having leg cramps from walkingall day to watch me runwent out to getme ice for my knee and some food.
Running has improved my life in moreways than I can describe and my momnever fails to support me. I am gratefulfor her, for she has made my runningexperiences that much better.
Whos yourbiggest fan?
Email your submission
to editorial@
womensrunning.com!
Featured submissions
win some sweet WR
swag and a free sub-
scription (or renewal)
for you and your fan!
Signof
theMonth
WReditor@nickion
therun
isalsoacyclist,
butsheranrightby
thissignatthe
NapaHalfthisfall.
WOMENSRUNNING.COMJANUARY/FEBRUARY 201522
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At the Edith Sanford Breast Foundation, our scientists are
working to end breast cancer for future generations.We strive to stop it before it starts pioneering the use
of genomics to pinpoint womens individual risk factors.
We can help you get started atedithsanford.org.
Welltake careof the science.
Youtake careof yourself.
STRONGER TOGETHER. YOU +
You can strive to reduce your own riskof breast cancer by taking care of
yourself. A healthy, active lifestyle is linked to lower risk as well as better
survival rates for those diagnosed with breast cancer.
EAT RIGHT. MOVE MORE. REDUCE STRESS. RECHARGE.
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LACE UPTRAINING
SCOTTDRAPER
WOMENS RUNNINGJANUARY/FEBRUARY 201525
HOT TIP:
Get hoppy.
Your ups determine yourspeed, according to a recentstudy published inPlos One.
When researchers trackedmiddle-distance runnersover a season, they found
the athletes raced fastest on
weeks when they were ableto perform the best on a
vertical jump test.
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WOMENSRUNNING.COMJANUARY/FEBRUARY 201526
LACE UP | During the chilliest time of the year, we love cover-ups cool enough tomake winter running more bearable.
WERE
OBSESSED!
1. Winter running usually means
finding the ideal balance between
freezing cold and sweatingand
sweating so hard youre freezing
coldespecially in Colorados sunny
yet snowy mountains. This is why Im
enjoying the lightweight, durable,
wind- and water-resistant New
Balance Ultra Hooded Jacket($125,
newbalance.com) that blocks the chill
when I need it and packs away into its
own pocket when I dont. Allison
Pattillo, gear editor
2. I really dont like to be cold when
I head out for a run in the winter (or
fall or spring!), and the Mountain
HardwearSuper Power Jacket($90,
mountainhardwear.com) feels cozy andcomfy. And once my body heats up,
the fabric works its wicking wonders!
Nicki Miller, managing editor
3.I always have a hard time finding a
thick hoodie that keeps me warm but
doesnt look like a poncho. The MPG
Valencia Hoodie($60, mpgsport.com)
satisfies this balance with cotton-poly
material, zip pockets (perf for stashing
cash for post-run brunch) and, my
favorite feature on any long-sleeved
piece, thumb holes! Plus the hoodie
snaps back when I want a chic lookaround town. Caitlyn Pilkington,
associate editor
4.For my 10th birthday, I begged
my parents for an ankle-length velvet
cloak, so my aunt, a costume designer,
sewed oneand I wore it (non-
ironically) every chance I got. While
my taste in outerwear is now more
mainstream, the weird little girl in me
loves that the Nike Tech Cape($90,
nike.com) boasts a hint of Victorian
influence, beneath its modern and
functional facade.Jessie Sebor,
editor in chief
5.Running on the East Coast during
the winter, I will undoubtedly be faced
with sleet, freezing rain and a damp,
bitter wind. While I cant escape the
elements, my runs can be a little more
tolerable when I wear my Arcteryx
Squamish Hoody($149, arcteryx.com).
Its the perfect layering piece, super
lightweight, easy to run in and water-
repellent. Plus, Id like to think the
vibrant pink will brighten any dreary
day. Erin Douglas, art director
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WOMENSRUNNING.COMJANUARY/FEBRUARY 201528
JANUARY
xx xx 1 2
4 5 6 7
11 13 14
18 9 21 23
25 6 28 30
sunday monday tuesday wednesday thursday friday saturday
LACE UP CALENDAR Noprocrastinat
ing
herestoa
healthyand
running-filled
2015!
Recover like The Kingon Elvis birthdaywith apost-run grilled peanut butterand banana sandwich for arockin punch of potassium,protein and carbohydrates.
Its FruitcakeToss Day.Sounds likegood cross-training.
Celebrate Ditch NewYears ResolutionsDay. Who needsresolutions when youcan run for the fun ofit?!
8th
3rd
17th
Bundle up!On average, January is thecoldest month of the year inthe Northern Hemisphere.
Paul
Reve
rew
asbo
rnin
Bosto
n,Ma
ss.,i
n173
5.
Spea
kingo
fBos
ton,
its
timet
osta
rttra
ining
!
Measure YourFeet Day!
Head to yourlocal running
retailer to makesure your sizing
is on point.
Walking backwardis an effective way tostrengthen foot musclesand improve posture.Get your reverse onduring Backward Day.
31st
In honor of MLK Dayand a three-day weekend,pioneer a new-to-you trail.
19th
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FEBRUARY
3 4 7
11 14
15 6 18 19 20
22 3 25
sunday monday tuesday wednesday thursday friday saturday
WOMENS RUNNINGJANUARY/FEBRUARY 201529
CALENDAR
ISTOCKPHOTO.COM(4)
WorldNutellaDay
Yum!Spread iton appleslices for apost-runtreat.
Studies say that sitting is thenew smoking, so be sure toget your run in earlyon Super BowlSunday.
Wish three-time Olympicgold medalist SanyaRichards-Rossa happy
b-day. You could evendo some crunches in herhonorSanya does 500 to
1,000 a day!
5th1st
26th
21st16thNational Almond Day stats:
A single-ounce serving has
160 calories + 9 gramsof mono-unsaturatedfats + 6 grams ofprotein + 3.5gramsof fiber
Avocado andBanana MonthAs if we need an excuse to eatthese nutritional powerhousesin case you do, try them ina super creamy smoothie.
Happybirthday toour June
2013 covermodelJenniferLoveHewitt!
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WOMENSRUNNING.COMJANUARY/FEBRUARY 201530
LACE UP RAVE RACES
Maiden VoyagesBe a part of race history this year at brand-new
events launching in 2015!
By Kara Deschenes
HORSE PLAYIf scenic country roads and thoroughbred spectators are upyour alley, test your giddy up at the Horse Capitol Marathonand Half Marathon. Set in the gentle, rolling countryside ofLexington, Ky., this inaugural event starts on the grounds ofAmericas Oldest Thoroughbred Auction Company (Fasig-Tipton) and passes by more than 40 local horse farms.Gallop through the finish line and head over to the post-raceparty, where you can celebrate your time over craft beer andBluegrass tunes.
WHEN:5/16/15WHERE:Lexington, KYhorsecapitolmarathon.com
MOUNTAIN MAMMANot for the faint at heart, the Bremerton Marathonpromisesquad-busting hilly terrain thats sure to keep your musclesscreaming. Nestled in the lush forest of Dyes Inlet, this race willreward nature-loving runners with spectacular views. Betweenthe vast greenery, Manette Bridge and glimpses of the OlympicMountain range, the miles will fly by as you make your way tothe finish. Relax after the race by taking a ferry over to nearbySeattle, where you can watch the fish catchers and nosh onlocal eats at Pike Place Market.WHEN:
4/18/15WHERE:Bremerton, WAbremertonmarathon.com
RECORD-SETTING RUNExplore one of the best outdoor towns on the East Coast atthe Race 13.1 Roanoke event. With half marathon, 10K and 5Kraces, theres a perfect distance for every runner. Starting andfinishing in downtown Roanoke, Va., each course runs alonggreenway stretches of the Roanoke River. Leave everything onthe run as you chase down new records for this first-year event.After the finish, take a road trip on the majestic Blue RidgeParkway to the Peaks of Otter Winery, where you can toastyour accomplishment with award-winning wine.WHEN:3/1/15WHERE:Roanoke, VArace131.com
PIONEER RACINGLocated in Jackson Hole, Wy., the Grand Teton Half Marathonis a high-altitude, pioneer race sure to test your legs andlungs. Between the Snake River and Grand Teton sightings,youll enjoy the stunning views as you pound through themiles at over 6,000 feet above sea level. With plenty of hiking,whitewater rafting and resort amenities nearby, youll want tobring the family for a weekend race-cation!WHEN:6/6/15WHERE:Jackson, WYgrandtetonhalfmarathon.com
SomethingSTRONGERiscoming...WomensRunningislaunchingatotallynewraceseriesthatcombinesrunningandstrengthtrainingintoonesweatychallenge.Checkoutthestrongerseries.comtofindoutwhatsupandwelcometo
thegunshow.
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Rave
thank you runningYou make waking up at still-dark-thirty easy. And with the responsive Ravenna 6
and its extended mid-foot crash pad for dynamic transitions, youre ready to
gowhich is good, since your four-legged friend is impatiently resting his wet
nose on your pillowcase. Learn more at brooksrunning.com
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WOMENSRUNNING.COMJANUARY/FEBRUARY 201532
LACE UP ASK THE COACH | NCAA runner turned high school coachHillary Kigar has an answer for all things training!
LIGHT UP
YOUR LIFE
Now that its the
middle of winter, its
extra tough to get
out from under the
cozy covers to go for
a run in the morning.
Plus its still so dark!
Be sure that cars see
you and dont leave
the house without a
light. There are many
different styles of
running lamps that
you can wear on your
head, around your
waist as a belt oreven gloves that have
little lights on the
knuckles so you can
stay safe AND warm.
workout, so you arent too sorelater on. Get into the grooveand have some fun!
Is it a bad idea to run
with my dog?Before you grab Busters leashand head out the door for arun together, just be sure ofa couple things: Pick a route
where the trails and streetsare wide and not crowded
with people or cars. Also,know your dog. If Buster likesto pull on the leash during a
walk, running with him mightnot be the best ideayou
wouldnt want him to startsprinting and drag you intoa neighbors plants or, worse,a busy street! Start out witha shorter run to test Bustersfitness and see if he matches
your pace. You might find youhave a new running buddy
who never complains!
Ive never been to atrack workout, but Ihear theres one at thelocal high school oncea week. What should Iexpect, and do I needto do any prep beforeshowing up?
Every group does things alittle differently but mostlylikely you can expect somekind of an interval workouton the track. This meansfaster repetitions with restin between. Find out if thegroup does a warm-up routinetogether or if you alreadyshould have stretched andcompleted an easy jog by thetime the workout starts.
There will likely be runnersof many different skill levelsgoing at various paces. If its
your first time, be sure to joina pace group that is appropri-ate for your fitness so yourenot over your head. Remem-
ber, you are the boss of yourbody! Do as many or as fewrepetitions as you like. Be sureto perform an easy cool-down
jog after the main part of the
How do I knowif I should trycompression socksand if they are evenworking?
It doesnt matter how muchor how little you run: If yourlegs ever feel sore or tiredand heavy after a workout,give compression socksa try. Buy a pair that fitsmoderately tight. There arefull socks and calf sleeves
both are good options.Wear them during or after
a runor even to bed. Youmight not feel a dramaticdifference, but manyrunners find that their legsrecover faster with the helpof the compression, whichincreases blood flow to thelegs. Compression socks arealso helpful during travel.Slip them on when you areflying or on a long car trip,and your legs may not feelas sluggish when you go for
your run after all that sittingaround. Plus, you can findthem in every color from
black and white to neonpink or green.
Have a question for Coach
Kigar? Email editorial@
womensrunnning.com or
tweet @womensrunning with
the hashtag #AsktheCoach. Princeton TecSync Headlamp, $30
A 2009 study published in
theJournal of Strength
and Conditioning Research
examining 21 runners found
athletes showed bothincreased performance and
speed while wearing
compression socks.
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LACE UP ETIQUETTE
WOMENSRUNNING.COMJANUARY/FEBRUARY 201534
Whats the best way to get through a
crowd of walkers or slow runners during
a race? When theyre taking up the whole
street, Im not sure what to do!
| Etiquette expertLizzie Post, great-great-granddaughter of EmilyPost, knows a thing or two about the rules of the roadand the
descendant of the famous decorum diva is a runner too!
Rather than shout,Coming through! and
watch the group getconfused and scatter notknowing where youllactually be comingfrom, I would advisemoving toward the leftand as you get close,call out, On your left!so they know youll bepassing on the left. (Ifits easier to go right,
then do so and call out,On your right!)
You may wind up runningon the side of the road fora bit as you pass, but its
better than trying to plowthrough the group. If theretruly is no room, still dothe same, but know youmay have to call out moreloudly or repeatedly forothers to understand that
you need them to moveover. Remember to keep apositive and friendly toneand say, Thanks! as you
pass by.
My friend always push-es the pace during runs(even ones that are sup-posed to be easy) and itdrives me crazy! Howcan I get her to stop
being so competitive?You have two options: Talk toher, or stop training with her.
You could try something like,Jackie, I love running with
you, but I feel like youre run-ning at a pace beyond what
works for me. I know weneed to push ourselves, but
would you feel comfortablestaying at my pace, or one wecan agree on ahead of time?
While she may need thatfeeling of competition todrive her forward in hertraining, if its driving younuts, you may have to finda new training buddy. Bestto talk to her, state what youneed, listen to what she needsand see if it matches up. Ifit doesnt, thats okay, but at
Have a question
for Lizzie?Email editorial@womens
runnning.comor tweet
@womensrunning with the
hashtag #ProperForm.
to ask you in the future,then try saying, Hey Jim, Iunderstand you just want to
be supportive and share ouraccomplishments, but if itsokay with you, Id prefer notto have race photos of meposted online unless youvecleared it with me first.Remember to thank him forunderstanding.
NOT
THIS
POST
THIS!
least you both willunderstand why.
My running buddyposted a reallyunflattering race photoof me on Facebook.I think it was a nicegesture, but I was reallyembarrassed. Whatsthe best thing to do?You can always ask for a pho-to youre in to be removed.Hopefully your friend willcomply. You can also untag
yourself from a photo sothat its not searchable via
your name. If youre okaywith leaving this photo up,but would like your friend
Keeping it real wit
my Nike WomensHalf race photos.
And by real, I mea
really terrifying! :)
@JessieSebor,
editor in chief
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What should you aim for in 2015?Just follow the arrows to find out!
By Susan Lacke
WOMENSRUNNING.COMJANUARY/FEBRUARY 201536
LACE UP STRIDE STRONG
WHETHER YOU'RE A WELL-SEASONED
MARATHONER OR A TOTAL NEWBIE
(welcome!), chances are youve got some dreams.
Mario Fraioli, senior editor of Competitor
magazine and author of The Official Rock 'n' Roll
Guide to Marathon & Half-Marathon Training
recommends turning those visions into action by
setting flexible goals.
Goals are a good way to hold yourself
accountable and to stay motivated, says Fraioli.
But choosing a smart objective isnt easy: Manyrunners tend to only think of the end result and
base their success or failure on whether or not
they achieved their desired outcome. Its a very
black and white way to look at things. With that
in mind, kick the year off with a big dream and
a healthy outlook with our little guide to
goals.
GOAL:SocializeNot every goal has to be tied to a finish line. Some runners areall about the journey, and thats a pretty cool thing. This year,share the joy by making new friends while getting in miles.
Participate in the weekly workout at your local runningstore at least two times per month.
Recruit two friends or family members to run their first5K with you.
Organize a weekend of racing and wine tasting in NapaValley with the girls.
Volunteer to lead the 2:30 pace group at a local halfmarathon.
GOAL:Ease Into ItAs clich as it sounds, slow and steady really works. Injury andburnout happen when runners get overwhelmed by massivedreams. Fraioli says its fine to keep long-term objectives inmind, but focus on short-term benchmarks. In other words,start by training for Marchs 5K, not Octobers marathon.
After you achieve one goal, evaluate and adjust as neededbefore moving on to the next.
Long-term goal:Finish your first marathon in October 2015.
Benchmarks:Research and pick a training plan in January;
race a 5K in March, 10K in May and half marathon in August.
TRY
THIS:
TRY
THIS:
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STRIDESTRONG
WOMENS RUNNINGJANUARY/FEBRUARY 2015 37
Are you running consistently
(at least 30 minutes,
3 times per week)?
Not at the moment. Hell, yeah!
Have you ever followed a
consistent running program?
Ive tried, but the
habit never really
stuck.
Are you currently able
to run at an easy pace for
20 minutes?
I can, with
one or two
walk breaks.
Yes, no
problem!
What motivates
you to run?
I want that
finishers
medal, baby!
I used to, but its
been a while.
Have you been
doing any other
exercise lately?
Yes
Sigh. You
caught me.What kind?
Pretty mellow
stufflots of
walking, some-
times Pilates
or yoga.
I like intense,
sweat-your-face-
off workouts, like
spin class and
CrossFit.
Happy andposing for the
cameras.
Like Im going
to throw upon my ankles.
What is your race-
day strategy?
Have you been
injured recently?
Yes, and Im still
recovering.
Yes, and Im
all healed
up!
Nope. Im
healthy as a
horse!
Are you sure, or are you just
saying that because you
really, really, really want to
run again?
What have
you been
doing to stay
that way?
No, really,
Im healthy
Lots of strength
work, foam
rolling and
listening to
my body.
Not much.Ive been
pretty lucky
when it comes
to avoiding
injuries.
Have you noticed
regular improvements
in your training pace?
No. I seem to have
plateaued.Yes, and
it feels
awesome!
GOAL:Be a PR QueenGo for it, girl! Whether youre hoping to PR or podium, youvegot everything you need to set your bar high. However, ratherthan working toward one hard and fast (pun intended) goal,Fraioli suggests establishing a range of aspirations to alleviatethe pressure of an all-or-nothing outcome.
Good day:Finish a half marathon under 2 hours witha smile on your face.
Great day:Finish under 1:45 with a strong last 10K.
Perfect day:Negative split, hit a personal best and place
top 5 in your age group.
GOAL:Be ConsistentGreat running happens when runners do the right thing dayafter day, week after week, month after month, says Fraioli,
who encourages athletes to aim to be consistent about smallpractices that will pay off with big outcomes.
Eat every 30 minutes during your long run.
Perform three sets of form drills after every run.
Do 15 minutes of core work before breakfast on Mondays,Wednesdays and Fridays.
Foam roll for 15 minutes while watching TV every evening.
Go to bed by 10:30 four nights out of the week.
TRY
THIS: TRY
THIS:
Not yet, but
I hope to
soon!
Nope. This is a
ew and exciting
venture!
No
I want to
look and feel
healthy.
Not
dead
would be
nice...
I lovespending
time with
other
runners.
Strategy?
I run to have fun,
not win the
thing.
To pace myself
well and finish
strong.
I went out way
too hard and
forgot to fuel.
Nothing I couldnt
handle. My training
helped prepare me
for anything and
everything!
What went wrong at
your last race?
How would you like to feel
when crossing the finish line of
your race?
START
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WOMENSRUNNING.COMJANUARY/FEBRUARY 201538
Womens Runningand Sauconyhave partnered to bring 26 athletes a new kind of running
experience. Thirteen experienced marathoner coaches teamed up with 13 newbie cadets
to run a marathon together this falland we followed their journey across the epic finish line.
RACE-DAY READYCoach Jenny PoorePRE-RACE RITUAL: It is allabout being lazy. I stay off
my feet with my water bottleclose by. I like to lay out myracing gear early. Once I dothat, I feel like I can relaxand try my hardest to get sixto eight hours sleep!RACE-DAY MANTRA: Drownout the voices of uncertainty
with the sound of your ownheartbeat. I also like, Leave
your doubts at the startline.
Cadet Brittany PoorePRE-RACE RITUAL:
Carbs andprotein for dinner (pastaand grilled chicken usually),drinking lots of water, foamrolling and trying to get to
bed at a decent time.PUMP-UP SONG:Come WithMe Now by Kongos
Coach Lora VoccaroRACE-DAY BREAKFAST: I soakMcCanns Irish Oatmeal
with almond milk overnight.In the morning, I mix inalmond butter and eat itabout two hours before therace start. I immediatelyfollow the oatmeal withchocolate protein-enhancedGeneration Ucan. I then mixtwo more packets of Ucantogether with 10 ounces of
water in a bottle to drink 30minutes before the race.
Cadet Bridget
NixdorfPRE-RACE RITUAL: In thebest-case scenario, I cook asimple dinner and spend therest of the evening relaxing
with a book or movie. I loveto travel for races, but I tryto rent an apartment ratherthan a hotel to achieve thisstress-free, low-key night.PUMP-UP SONG:I Wanna GetBetter by Bleachers
Coach AmandaBrooksRACE-DAY BREAKFAST: I drink
a mixture with Vega SportPre-Workout Energizerin the hotel room. Afterheading to the start line, Illeat a slice of sourdough withalmond butter.GOOD LUCK CHARM: I have
become attached to myCW-X compression pants,
which have taken methrough four marathonsnow. Mentally they convinceme that my IT band is fullyprotected and wont hurt!
Cadet Jodi TiveyGOOD LUCK CHARM: I love torun for others so I wear asupport bracelet for themand their colors.PUMP-UP SONG:I like to askfriends and family to pick asong for me so I can thinkof them when their songcomes on. Feels like my owncheering squad!
We caught up with the teams, after months of training for 26.2 long miles,to talk about last-minute prep for race day and what will get them to the finish.
COACH COACH COACH COACH
CADET CADET CADET CADET
Coach MorganneHockettPRE-RACE RITUAL: I typically
eat the same dinner: a sweetpotato, fish and vegetables.RACE-DAY BREAKFAST:A sweetpotato or banana with pea-nut butter.RACE-DAY MANTRA: Run yourown race and have fun withit!
Cadet Amy ShermanPRE-RACE RITUAL: The night
before a race, I relax asmuch as possible. I eat anourishing dinner, watch
some TV, stretch, foam rolland get to bed early.RACE-DAY BREAKFAST: Beforea race, I eat two hard-boiledeggs, an avocado and a
banana.PUMP-UP SONG: Im ShippingUp to Boston byDropkick Murphys
-
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FUEL UPNUTRITION
WOMENS RUNNINGJANUARY/FEBRUARY 2015 39
HOT TIP:
Dont sabotage
your workout.Running can help youlose weight, but not ifyou overestimate the
calories youre burning.The average woman can
plan on torching about100 calories per mile, so ifyou run 3 miles, skip thechocolate sundae reward.Instead, choose a protein-rich snack, such as yogurt
and fruit, which will refuelyour muscles without
undoing your run.
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WOMENSRUNNING.COMJANUARY/FEBRUARY 201540
FUEL UP
When I travel, I usually pack my own foodthat I know will agree with my feisty gut. ButNature Valley Oats n Honey Granola Bars($3, grocery stores) are my go-to snack in any
airportand pretty much anywhere. Since Iveeaten them before a zillion track meets with no
GI issues, they have become my trusty travel
partner when I need a quick hit (90 calorieseach) of carbs and sugar.
Caitlyn Pilkington,associate editor
| Our team picks our top eats for when were (figuratively) on the run.WERE
OBSESSED!
When road-tripping, myboyfriend and I try to stop
for a healthy lunch, andPanerais always on the
menu. A cup of warm Low-Fat Vegetarian Garden
Vegetable Soup With
Pesto (140 cal) with half aSmoked Turkey Sandwichon freshly baked CountryBread (210 cal) is my fave
($7, panerabread.com).
Erin Douglas,art director
On the back end of a vacation or business trip, I prettymuch guarantee to be a little dehydrated and vegetable
deficient. Available in almost any U.S. airport,JambaJuicesApple n Greens Smoothie($4 for 16 oz.,
jambajuice.com)kills two birds with one stoneat 250 calories.
Jessie Sebor,editor in chief
Managing celiac disease and traveling for racescan be tricky, especially when it comes to thepre-race dinner. P.F. ChangsSingaporeStreet Noodles ($12,pfchangs.com) are mynew pre-marathon ritual. Its a share-sizeorder (920 calories), so I usually save halffor after the race.
Allison Pattillo,gear editor
Im a sucker for egg sandwiches, so Imalways on the lookout for one with a healthyspin. Since I dont eat breakfast meats, Iappreciate variations that go beyond a sliceof tomato. Corner Bakery CafesPowerPanini Thins($4, cornerbakerycafe.com)are a treat with avocado and spinach onwhole-grain toast with a side of salsaandthey clock in at about 300 calories, pluscoffee.
Nicki Miller,managing editor
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ON
AM
ISS
ION
WOMENSRUNNING.COMJANUARY/FEBRUARY 201542
FUEL UP WHAT I REALLY EAT
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WHATIREALLYEAT
Desperate Housewife
Teri Hatcherbecame
a runner to help the
people of Haiti andnow shes hooked.
By Amy Reinink
Portrait byScott Draper
What I Really EatFun fact:Hatcher studied at Le Cordon Bleu cookingschool! She uses her skills to prepare meals for herself andher daughter that offer a balance of healthy protein andproduce.
Breakfast:We eat a lot of organic Irish oats with blueberries,goji berries, walnuts and pumpkin seeds.
Lunch:Usually, we take quinoa, brown rice, avocado,chicken and vegetables like grilled asparagus and sautedspinach and put that all in a bowl.
Dinner:I make a pretty great version of turkey meatball withtomato sauce. I like to serve it with kale that I cut into stripsthat simulate spaghetti. In general, always balance proteinand vegetables. Were big fans of sweet potatoes, which we
wrap in foil and leave in the oven for long enough that theyget caramelized on the outside.
Dessert:Illjust take frozenbananas andput them in the
Vitamix. Theressomething aboutthe texture offrozen bananasthat makes themdelicious bythemselves, butsometimes, welladd peanut butteror dark chocolate.
WHEN WE SPOKETO TERI HATCHER
LAST OCTOBER, THEACTRESS WAS DAYSAWAY FROM TOEINGTHE LINE AT THE2014 NEW YORK CITYMARATHON.
Ive been told by peoplewho have done a fewmarathons that the first oneis great, because theres thisexcitement in the adventureof not knowing, said theDesperate Housewivesstar. Theres so much I
cant even anticipate, and somuch that Im super excitedto experience. But honestly,Im nervous.
Hatcher, 50, who endedup finishing the marathonin 5:06, had never thoughtof herself a runner. Shecertainly hadnt evenconsidered signing up fora marathon until SeanPenns J/P Haitian ReliefOrganization asked her torun one as a fundraiser.
Hatcher explains thatlast year, she took upCrossFit, which lead to somepaparazzi photos of herrunning half-mile sprintsthrough the neighborhoodaround her gym.
I think thats what gavethe J/P HRO people theidea that I was a runner,Hatcher explains. Theycalled me and said, We seethat you like to run. Would
you want to do this for us?
Nature LoverHatcher says shes
obsessed with eating
all organiceven on
the run.
Chocolatier:
I just made a batch
of superfood darkchocolate truffl es with
no sugar. I make my
own chocolate, so I
started with cacao
nibs, vanilla bean,
stevia and coconut
oil. Then, I mixed in
dried blueberries, goji
berries, walnuts and
coconut flakes, and
I molded them into
truffl e balls. Theyre
delicious.
Getting political:
Im a big proponent
of the labeling
campaigns for no
GMOs. Im not sure if
cooking school was an
igniting factor for this,
but Ive always been a
pretty healthy eater.
Running long:
I do the most organic
version of Gatorade
I can find. Ive tried
all of the gels and
gummies. I even tried
organic Fig Newtons to
get that combination
of potassium and
sugar. But for me, its
just easier to drink the
calories I need than
to eat them while Im
running.
was exhausting at times.In the beginning, I couldnt
even run a mile without rapmusic or pop music blaringin my brain, Hatcher says.Once I started running longerdistances without music, Istarted to understand themeditative high that can come
with running. It really does putyou in touch with your mind,your breathing and your body.
Post-marathon, Hatcherplans to continue runningalbeit much shorter distances.
I think Ill probably go for5- or 6-mile runs, Hatchersays. I love being out andseeing nature. I especially loverunning really early in the
morning when its just a littlebit misty, and when there isntmuch traffic yet. Thats a really
joyful time for me.
Hatcher says the charitysmission to rebuild theearthquake-torn countrysinfrastructure touched her.She agreed and startedtraining.
I dont think I would haverisen to the challenge if theyhadnt asked me, but oncethey did, I thought, Well,
why not? Hatcher says. Imdefinitely a person that likesa challenge and that likes topush myself out of my comfortzone. I think thats how wereach new heights.
Hatcher used an app on herphone that signaled her to runfor 3 minutes and walk for2 minutes, and built herself
up from there. Though shehad previously completedtriathlons and had a solidfitness base, she says training
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WOMENSRUNNING.COMJANUARY/FEBRUARY 201544
FUEL UP FUEL YOUR RUN
WEVE COME A LONG
WAY SINCE THE
DAYS OF DOWNING
DEFIZZED COKE WERE
DE RIGUEUR.Althoughflat soda was once the drinkof choice for many elites insearch of a mid-race caffeine
boost, runners can now choosefrom dozens of productscreated with athletes in mind.
It is no wonder the marketis growing when you considerthe fact that caffeine is one
of the few legal performanceenhancers around.
Caffeine is a provenergogenic. There arethousands of studiesshowing that, says sportsnutritionist and ultrarunnerSunny Blende. Put simply,it decreases your perceptionof fatigue and allows you toexercise longer.
Since a cup of coffee isntfor everyone and can beparticularly troublesome for
those runners with sensitivestomachs, a wide array of
brands have come to marketwith products aimed atendurance buffs and offeringcaffeine-infused gels, chews,
beans, bars, powdered drinks,and even gum.
Before races and workouts,I like my source of caffeine tocome from gels, says Blende,
who likes the fact that youcan tell exactly how manymilligrams of the stimulant
youre getting from packagedeats.
But caffeine levels andsources do vary widely fromproduct to product. While onemight work for you, anothercould leave you dashingfor the nearest portapotty.To give you a leg up on thecompetition, weve roundedup some of the most popularcaffeinated sports eats toreference as you hone yourrace-day nutrition plan.
Buzz
WorthyCaffeine isnt just for making morningsmore tolerableit can make running
feel easier too.
By Mackenzie Lobby Havey
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WOMENS RUNNING
FUEL
YOURRUN
ORIGIN STORYThe stimulant known as caffeine is found naturallyin the leaves and seeds of more than 60 differentplants and can also be formulated in laboratories
through the chemical synthesis of specific organiccompounds. Here are some of the most commonsources.
Coffee beans:Harvested from coffee plants inmore than 70 countries, coffee beans are picked,processed, dried, roasted, ground and then brewedto create that perfect cup.
Kola nut:While this caffeine-containing fruit ofthe kola tree first became known as the source ofcaffeine in soda, it is rarely used in commercial drinkstoday.
Tea:Hailing from a plant known as Camellia sinensis,the various oxidation methods used on tea leavesproduce the different types, including green, white
and black.
Yerba mate:Grown in South America, the leaves ofthis tree is brewed to make a type of tea, which has areputation for providing a smooth, jitter-free boost.
Synthetic:Chemically identical to caffeine in coffeeand tea, synthetically formulated varieties arefound in everything from energy drinks to soda toperformance products.
Case of the JittersWhat's got the most juice?
SOURCE SIZE CALORIES CAFFEINE
STARBUCKS PIKE TALL (12 OZ.) 5 260MG
PLACE ROAST
COCA-COLA 12 OZ. 140 34MG
5-HOUR ENERGY 2 OZ. 4 200MG
LIPTON BLACK 1 TEA BAG 0 55MG
TEA
RED BULL 8.4 OZ. 110 80MG
NODOZ 1 TABLET 0 200MG
HOW MUCH IS ENOUGH?
According to the Mayo Clinic, the majority of adults can safely consume
400 milligrams of caffeine daily. To put this into perspective, this is about
four cups of coffee or 10 cans of soda.
Prior to a workout or race, Blende recommends around 2 to 3 milligrams of caffeineper kilogram of body weight. For a 120-pound runner, that equals about 109 to 163
milligrams. For most distance runners, caffeine intake doesnt end there.
I usually suggest taking about two caffeinated gels per hour during an endurance
event, which would equal between 50 and 100 milligrams of caffeine per hour,
says Blende, who notes that this is a general recommendation for runners who are
considered to have a normal response to caffeine.
JANUARY/FEBRUARY 2015 45
GELS
Gu Energy Gel
Espresso Love: 40mg caffeine
from green tea
32g (1 packet), 100 calories$12 for 8, guenergy.com
PowerBar PowerGel
Tangerine: 50mg caffeine
from green tea
41g (1 packet), 110 calories
$30 for 24, powerbar.com
Honey Stinger Organic
Energy Gels
Chocolate: 32mg caffeine
from green tea
32g (1 packet), 100 calories
$33 for 24, honeystinger.com
CHEWS
Pro Bar Bolt
Raspberry: 20mg caffeine
from yerba mate
30g (1/2 packet), 90 calories
$30 for 12, theprobar.com
ClifShot Bloks
Black Cherry: 50mg caffeine
from green tea
3 pieces (1/2 package),
100 calories
$36 for 18,clifbar.com
Jelly Belly Extreme Sport Beans
Cherry: 50mg from synthetic
caffeine
28g (1 packet), 100 calories
$30 for 24,jellybelly.com
DRINKS
Nuun Energy
Lemon Lime: 40mg from
synthetic caffeine
1 tablet (16 oz. prepared),
8 calories
$24 for 40 tablets, nuun.com
Skratch Labs Exercise
Hydration Mix
Matcha Green Tea + Lemons:
16mg caffeine from matcha
green tea24g (16 oz. prepared),
80 calories
$20 for 20 servings,
skratchlabs.com
Tailwind Caffeinated
Endurance Fuel
Raspberry Buzz: 35mg caffeine
from anhydrous coffee
27g (12 oz. prepared),
100 calories
$27 for 30 servings,
tailwindnutrition.com
BARS
Picky BarsSmooth Caffeinator
Hazelnut Mocha Madness:
25mg caffeine from fair-trade
organic coffee
45g (1 bar), 200 calories
$28 for 10, pickybars.com
Clif Bar
Cool Mint Chocolate:
50mg caffeine from green tea
68g (1 bar), 250 calories
$15 for 12,clifbar.com
SHOT
Body GloveSurge Energy Shots
Peach Mango: 140mg caffeine
from green coffee beans and
green tea
2.5 oz., 40 calories
$14 for 6, bodyglove.com
GUM
Run Performance Gum
Mint: 50mg from synthetic
caffeine
1 piece, 0 calories
$18 for 12,getrungum.com
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FRESHEN UPBEAUTY
WOMENS RUNNINGJANUARY/FEBRUARY 2015 47
HOT TIP:
Access thefountainof youth.Noni juice may be thehot new bevvie at WholeFoodsbut its actually
been valued for thousandsof years in Polynesianculture as an anti-agingtonic. According to astudy in the Current
Research Journal ofBiological Sciences, the
extracted nectar (avoidthe pasteurized stuff!)decreases inflammationfrom the inside out, whichmeans fewer fine linesand wrinkles. So dont letits funky aroma deter youfrom starting the new yearoff with a fresh face!
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WOMENSRUNNING.COMJANUARY/FEBRUARY 201548
FRESHEN UP | Chill out, dryness! We love products that keep our skin and lipsfeeling moisturized all winter long.
WERE
OBSESSED!
Dealing with moisturizer, sunscreen and
lightening cream used to be a nearly
unattainable daily regimen for meuntilI came across EminenceBright Skin
Moisturizer ($58, eminenceorganics.com)
with SPF 30 and a non-hydroquinone
lightener in one rich lotion.
Its even made with organic
ingredients and is paraben-
and phthalate-free.Allison Pattillo,
gear editor
My poor tootsies take a beating when I run. EucerinAquaphor
Healing Ointment($20 for 14 oz., eucerinus.com)is perfect for
rubbing out those pesky cracks in my heels and rough edges aroundmy toes. Bye-bye, runners feet!
Caitlyn Pilkington, associate editor
I like a lip moisturizer
with some color in it
and have long been
a fan of Burts Bees
Lip Shimmer($5,
burtsbees.com), which
also gives a little
peppermint punch.
Theres a good range
of colors, but Ill buy
an extra fig when I
see it, so I dont run
out of my fave.Nicki Miller,
managing editor
In the winter, my go-to hand
creams and hair conditioners
arent enough for my scaly
skin and bristly locks. Instead
of buying a bunch of new
products, I just add a few drops
of MyChelle Dermaceuticals
Advanced Argan Oil($14.50
for 1 oz.,mychelle.com). The
antioxidant-rich oil melts intoexisting formulas to up the
hydration factor like a charm.Jessie Sebor,
editor in chief
I have been using
Perricone MD
Face Finishing
Moisturizer ($69,
perriconemd.com)
for more than seven
years, and I heart
this stuff. Over
the years my skin
remains smooth
and soft along with
giving off a healthy
glow. I even like to
put it on the back
of my hands and
feet!Erin Douglas,
art director
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WE MAKE HEART RATEMONITORING EASIER THAN EVERFOR YOU TO REACH
YOUR FULL POTENTIAL
LOSE THE STRAP,
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Accurate & continuous heartrate without a chest strap
Meaningful insights into your
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More information atPULSEON.COMAvailable at
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WOMENSRUNNING.COMJANUARY/FEBRUARY 201550
Nailed
It
Make painting your claws partof your pre-race routine to feelfierce down to your fingertips.
These designs created bymarathon runner and creative
director of TopCoat PARRISHODGES are perfect for
shredding the course.
PROTIPIfyoutendtomessupyournailsafter painting
them, getreadyforarun, laceupyourshoes
(doubleknots!),andthenpaintyournails.Your
designwill haveplentyoftimetodrywhileyoureout running.
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BEAUTY
WOMENS RUNNINGJANUARY/FEBRUARY 2015 51
Lightning QuickBring the thunder with nails thatchannel the power of an electrical storm.
YOULL NEED:painters tape; white, gold andblue nail polish; topcoat
Blocks and SpikesThis graphic pattern is inspired by sprinter blocks andtrack spikes for chicks who want to get their Lolo on.
YOULL NEED:painters tape; silver, teal and black nail polish;
topcoat
1. Paint your nails with two coatsof silver polish and let them drycompletely.
2. Cut a piece of tape and applydiagonally across your nail. Since
this is an abstract look, there is nowrong or right way to do this. Justremember the exposed area is howyour shape will appear.
3. Paint the uncovered part with yourteal nail polish. Remove tapeimmediately and allow nail to drycompletely. Repeat on all your fin-gers, creating different shapes onevery nail.
4. Take two pieces of tape. Startingfrom a corner of your nail, stick themon to make an angle shape pointinginto the center of your nail. Remem-ber the exposed area is what you willbe painting.
5. Paint the exposed area with blackpaint and remove tape immediately.Allow paint to dry completely. Re-peat on all your nails creating differ-
ent black spikes on each.
6. Finish nails offwith a layer oftopcoat and thenhit the track.
1. Paint your nails with two coatsof white polish. Allow nails to drycompletely.
2. Take a piece of tape and place itdiagonally, covering the bottom
third of your nail.
3. Starting in the center of the nail,lay a second piece of tape just 1/8-inch above the first. The secondpiece should only cover half of thenail. This will make the zigzag shapeof the bolt.
4. Paint the uncovered part of thenail with gold nail polish. Removetape immediately after, and allowpaint to dry completely.
5. Repeat step 3, leaving 1/8-inch ofgold paint covered by the tape.Paint the remaining uncovered partof the nail with blue nail polish.
Remove tape immediately after,and allow paint to dry completely.Repeat steps 2 through 6 above onall of your nails.
6. Finish nails off with a layer oftopcoat and get ready to fly.
STICKINGPOINTBluepainterstapefromthehardware
storeisntjustforyourwalls!
Itworksgreatfornailart too.
STRONGERLONGER
Want tomakeyourmanicurelast?
Reapplytopcoateveryotherday.
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BostonsRunToRemember.org
Presented by:
THIS IS LIFE FOR
KILIAN JORNET,the worlds fastest trail
runner. In his book Run
or Die, Jornet runs with
us around Lake Tahoe,
across the Pyrenees,through the Western States 100 and Ultra-Trail du
Mont-Blanc, and up and down Mt. Kilimanjaro.
Jornet tells us his secrets, what he thinks about
when he thinks about running, and why, for him, life
is a simple choice: Run or die.
Available now in bookstores, running shops, and online.
Read the first chapter free at www.velopress.com.
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Take theChallenge
PHOTOGRAPHY BY
JAMES FARRELL
Havent quite mastered
the art of the PULLUP,
PUSHUPor PLANK?
Fear not, little muscles.
This is your year! Weve
got the perfect plans to
help you perfect these
intense exercises.
By Marni Sumbal
WOMENS RUNNINGJANUARY/FEBRUARY 2015 53
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WOMENSRUNNING.COMJANUARY/FEBRUARY 201554
Pullups, pushups and
planks are bucket-list
worthy exercises for
two reasons. First:
Theyre %$*&ing hard.
Second: They requirestrength in muscle
groups often weak
in female runners
arms, core and back.
Although these moves
are tough, theyre not
impossible. And like
anything in life, if you
put in the work, you
will receive a great
return. So, are you
ready to accept the
challenge?
It is important that
you dont exhaust
yourself in the gym by
trying these exercises
over and over again.
Focus on the step-
by-step training a
few days a week to
help you develop the
appropriate amount
of strength to master
each exercise with
good form.
From the start, youwill be building en-
durance and balance
for running, and youll
produce noticeable
strength gains. Bonus:
Before you know it,
youll be the badass
chick at the gym bust-
ing out moves on the
pullup bar.
Master the PushupWhy?To build upper-body strength in your chest,shoulders, triceps, core and glutes. These gains willhelp you run faster, especially up hills or during afinish-line kick.Your challenge:Perform 5 continuous pushups.
STEP 2:Once you can easily perform three sets of 15wall pushups, move to incline pushups on abench. a) With your hands on a bench andfeet straight behind the body, b) perform anormal pushup, keeping elbows close to thebody. Complete three sets of 5 to 15 reps.
STEP1:a)Start with standing pushups on the wall. Stand anarms length away from the wall with feetshoulder-width apart and hands flat on the wall.
b) Keeping a flat back, slowly lean in until your chestis almost touching the wall, bending and tucking theelbows close to the body. Perform three sets of 5 to 15reps with enough rest between each set to keep goodform.
P
FREQUENCYCompletetheseexercisesevery2to3dayssoyourrunsdontsufferfromfull-bodyfatigue.a)
a)
b)
b)
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WOMENS RUNNINGJANUARY/FEBRUARY 201555
STEP3:When you can easily
perform three sets of 15incline pushups, move to amodified pushup with bent
knees. a) Lie on the floorand place your hands widerthan shoulder-width apart,
weight resting on your kneesand ankles crossed. b) Pressyour chest off the floor with
elbows close to your side andthen slowly lower. Performthree sets of 5 to 15 reps.
STEP4:When you can easily perform
three sets of 15 pushups onyour knees, you are ready todo the standard pushup. Take
as much time as you need
to perform 5 pushups in onesession (resting in between).At your next session, try toperform 2 or 3 continuous
pushups and work your wayup to 5 pushups withoutstopping.
Master the Plank
Why?The plank is one of the best exercises to
strengthen the abdominals and lower back. A solidcore means better balance and may reduce risk forrunning injuries.Your challenge:Hold a plank for 2 minutes.
STEP1:If you are unable to hold a plank for 20 seconds,
start with a straight-arm plank hold. With straightarms and toes facing toward your hands, length-en your core and keep your head in line with your
spine. When you can successfully hold a 1-minutestraight-arm plank, increase to three sets of 1minute.
STEP2:When can perform three 1-minute straight-armplanks, lower yourself down to the standard plankposition with your forearms on the floor. Hold for20 to 30 seconds. Work up to six sets of 30 seconds
with ample rest in between.
STEP3:Your next challenge is to start increasing your timeand decreasing the reps. Perform up to three sets as
long as you can hold the plank with good form, rest-ing at least 30 to 60 seconds in between. Continueto increase time until you can hold one plank for 2
minutes.Give yourself a pat on the belly!
SUPER
ADVANCED
Tryoneoftheseto
ugh
pushupvariations
:
(a)feetstackedon
eachother,(b)fee
ton
aSwissball,(c)ha
nds
onaSwissballor(
d)
onehandona
medball.
SUPERADVANCED
Tryperformingaplankwhileliftingonelegorliftingonearm.Itsharderthanitlooks!
a) b)
STEP1:
STEP 2 & 3:
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WOMENSRUNNING.COMJANUARY/FEBRUARY 201556
Master the PullupWhy?Pullups exemplify power and require extraordinary upper-body strength. Plus,they make for a sweet party trick!Your challenge:Perform 1 unassisted pullup.
STEP