women's running - february 2015 usa

8/10/2019 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

Nail Apage

>> Run Off Pounds

>>The Best Workoutsto Slim Down

>>Nutrition TipsFrom TheBiggest LoserTrainer

FITTESTYEAREVER!

THELEGAPERFORMANCE

ENHANCINDRU

PAGE 4

HOTIPMa

WintRunni(Kind

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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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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8/92

from the editor


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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10/92

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


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.


11/92

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

BE PRETTY.

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SOMETIMES

ISNT.

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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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!


13/92

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14/92

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15/92

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

Or [email protected]

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!


18/92


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


19/92

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20/92


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.


21/92


22/92

TEAM WR MARATHON MANIAC


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.


23/92

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


24/92

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.



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26/92

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.


27/92

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.


28/92


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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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


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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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
http://brooksrunning.com/http://brooksrunning.com/


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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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36/92

LACE UP ETIQUETTE


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


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:
http://womensrunning.com/http://womensrunning.com/


39/92

STRIDESTRONG


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


40/92


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


41/92

FUEL UPNUTRITION


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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42/92


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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44/92

ON

AM

ISS

ION


FUEL UP WHAT I REALLY EAT


45/92


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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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


47/92

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


$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


$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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49/92

FRESHEN UPBEAUTY


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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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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51/92

WE MAKE HEART RATEMONITORING EASIER THAN EVERFOR YOU TO REACH

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More information atPULSEON.COMAvailable at
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52/92


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


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.


54/92

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,

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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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55/92

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



56/92


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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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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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

women's running - february 2015 usa

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