Beruflich Dokumente
Kultur Dokumente
ELLIE HOLIDAY
GIFT GUIDE
KEMPER
How running
EDITION
Get Festive
AT HOLIDAY
RACES
Make the
Most of Your
OFF-SEASON
COVER STORIES
36 The Effervescent Ellie
COVER JAY SULLIVAN; HAIR AND MAKEUP: CHRISTIE CAIOLA
Kemper
52 Make the Most of Your
Off-season
19, 47 Get Festive at
Holiday Races
57 79 Gifts for your
Favorite Runner
strong
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1. Publication Title: Women’s Running
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14. Issue Date for Circulation Data Below: October 1, 2017
stress reliever. By Rebecca Warren 15. Extent and Nature of Circulation:
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Look for Montmorency tart cherry products online and at your local grocery store
LOOKING BACK AND LOOKING AHEAD
2017 WAS A YEAR OF CONTRADICTIONS in do now that your fall race has come and
many ways. We witnessed magnificent gone, or in need of a running routine that
sporting triumphs—from the U.S. saves you from the dangers of slipping on
women storming the track events at black ice, we have some ideas for you in
the IAAF World Championships in this issue. Check out our article on page
London this August, breaking records 22 about how to do treadmill workouts
and bringing home an impressive haul right, an insightful look by Mackenzie
of medals, to the disheartening and Havey on how and why taking an off-
all-too-prevalent instances of Internet season will make you a stronger athlete
trolling of women runners online. on page 52, and our very own Bethany
Even in times of adversity, we Mavis shares a fun winter twist on the
witnessed plenty of women who rose all-important recovery drink discussion:
above the trials and tribulations they how to rehydrate with warm drinks this
faced to come out on the other side winter on page 29.
stronger. Kelly Herron fought off an And if you are looking for some races
attacker who ambushed her during a that are all about fun and festiveness
run, and in the aftermath of that event instead of PRs, read about the best
she has become a powerful advocate holiday races being held around the
for the safety of women runners. Gabe country this season on page 47. If you goals in every area, from running a
Grunewald showed us that multiple can’t get to one of these awesome races, PR to improving core fitness to using
rounds of cancer and treatments weren’t be sure to find a Turkey Trot or another meditation to help you find balance in
enough to deter her from achieving her fun run in your community to help both your life and your running routine.
running goals, and her grit in continuing support a worthy cause and get active We are excited to share this new chapter
to race while receiving chemotherapy with your loved ones over the holidays. in Women’s Running with you—see you
will long serve as a reminder that This issue marks the end of 2017 for all with a fresh new look in January!
toughness is a choice you make. Women’s Running, and the beginning of
Running offers everyone an outlet a new era for our brand. Starting with Keep on running,
to work through the daily stresses and our January 2018 issue, we will have a
successes that life throws their way. bold new look, both in print and online,
As we enter the busy holiday season, that reflects the energy and excitement
remember that self-care is the most of everyone on #TeamWR. Our mission
important responsibility on your to-do has always been to inspire and support
list. You can’t help anyone else if you women through the transformative
don’t take care of yourself first. Even a power of running. That remains our Rebecca Warren
short 20-minute jog can provide your commitment to you—bringing you INSTAGRAM: @rebecca_g_warren
body with enough exercise to boost your the best content in print and online to TWITTER:@rebeccagwarren
feel-good endorphins and tamp down help you live your life with strength
unhealthy stress levels. and confidence, and to share expert Join in on the fun! Use #TeamWR on Twitter or
If you find yourself at a loss for what to knowledge to help you achieve your Instagram to share questions, pics, tips and brags!
CHASE
Thanksgiving
dish?
YOUR
Editor in Chief
My mom’s
REBECCA WARREN cornbread
dressing.
MANAGING EDITOR Bethany Mavis
DESTINY
WEB EDITOR Caitlyn Pilkington
The gluten-free ASSOCIATE WEB EDITOR Meghan Roos
stuffing my mom
makes every year CONTRIBUTING GEAR EDITOR Allison Pattillo
is to die for. It
tastes light and
flavorful—easy to ART
combo with the ART DIRECTOR Erin Douglas
rest of the heavy
dishes around the
holiday! CONTRIBUTORS
CONTRIBUTING FEATURE WRITERS Mackenzie L. Havey,
Marty Munson, Jenny Willden
CONTRIBUTING WRITERS Kara Deschenes, Matt Fitzgerald, Hillary Kigar,
Susan Lacke, Megan Lizotte, Nicole Radziszewski
CONTRIBUTING PHOTOGRAPHERS & ILLUSTRATORS
Oliver Baker, Hugo Herrera, Jay Sullivan
CGI MEDIA
VICE PRESIDENT, MEDIA Jessica Sebor
DIRECTOR, MEDIA MARKETING & DEVELOPMENT Nicole Christenson
Stuffing.
MARKETING COORDINATOR Natalie Hanson Straight-up,
PRODUCTION MANAGER Meghan McElravy old-school,
MEDIA OPERATIONS COORDINATOR Hannah Sebahar delicious
mushy carbs!
AD OPERATIONS Luke Schoenberger
DIGITAL SERVICES
DIRECTOR, WEB DEVELOPMENT Scott Kirkowski
WEB DEVELOPERS Joseph Hernandez, Miguel A. Estrada and Rachel Blades
INTERACTIVE CREATIVE DIRECTOR James A. Longhini
Turkey
sandwiches the ASSOCIATE CREATIVE DIRECTOR Thomas Phan
next day! Our JUNIOR WEB DESIGNERS Sean Marshall and Eddie Villanueva
family even VIDEO PRODUCER Steve Godwin
talked about
skipping the
whole turkey ADVERTISING
and gravy thing
and going right
to sandwiches CHICAGO
Mark Baba, mbaba@competitorgroup.com Candied
one year. Of yams with
course, we Bill Pesta, bpesta@competitorgroup.com marshmallows
didn’t, but and brown
that’s how sugar.
much we LOS ANGELES
#yammertime
like them! Mark Cosby, mcosby@competitorgroup.com
Xochilt Llamas, xllamas@competitorgroup.com
Joy Lona, jlona@competitorgroup.com
NEW YORK
P O L A R M4 3 0
Kristina Larson, klarson@competitorgroup.com
ACCOUNT SERVICES
MANAGER Kat Keivens
Chocolate COORDINATOR Nicole Carriker
GPS running watch
pecan pie.
BRANDED CONTENT & MEDIA STRATEGY Emily Nolen
Women’s Running issue NOVEMBER/DECEMBER ISSN 1548-2413, a publication of Competitor Group Inc., 6420 Sequence Dr., 2nd Floor, San Diego, CA 92121, is published monthly (10x
per year with combined issues in Jan/Feb and Nov/Dec). For subscription inquiries, please call 800-336-5653 in the U.S., 386-246-0108 outside the U.S. or email womensrunningmag@
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San Diego, California and additional offices. POSTMASTER: Send address changes to Women’s Running, PO Box 430235, Palm Coast, FL, 32143-0235. All contents of this publication
are © 2017 Competitor Group Inc. and Women’s Running magazine, 6420 Sequence Dr., 2nd Floor, San Diego, CA 92121. U.S.A. All rights reserved. Warning! It is not advised that you
participate in the sports and activities described in Women’s Running unless you are highly knowledgeable about the risks involved, are in proper physical condition and are willing
to accept all risks associated with these sports and activities. Women’s Running disclaims any responsibility for injury or death incurred by any person or persons engaging in these
activities. Use the information in this magazine at your own risk and always consult a doctor before attempting any exercise program. Women’s Running makes no warranties of any kind
and expressly disclaims any warranty regarding the accuracy or reliability of information contained herein. The views contained in this magazine are those of the writers and advertisers
and do not necessarily reflect the view of Women’s Running’s ownership.
@meretherunner14, who
doesn’t let heavy humidity get
in the way of her miles.
Something For
Every Runner!
Not sure what to get for @alltherunning took elevation
your best running buddy training to the next level by
this season? You still have racing up Jelm Mountain in
time! Turn to page 57 for Wyoming.
79 options, all at varying
price points, that make it
easy to show appreciation
for your new mom BFF, your future
Olympian nieces and all the friends,
JAY SULLIVAN; MONKEYBUSINESSIMAGES/ISTOCK.COM
teammates and coaches who pound
the pavement with you every week. If
something special catches your eye, All Runners are Real Runners @i12run2 and @claireruns-
don’t forget to treat the most import- Help us celebrate you by submitting your running story to there showed that the best
ant runner in your life—you! Check editorial@womensrunning.com. We would love to feature buddies run together!
out our full roundup, including those you as one of our #realrunners—like Bethany Rutledge,
Use #TeamWR in your
often-neglected stocking stuffers, at who learned to balance her intense training plan with IVF Instagram photos for a
womensrunning.com/2017giftguide. treatments. See all of our incredible reader-submitted chance to be included
in our next issue!
tales at womensrunning.com/realrunners.
I N T E G R AT E D W R I S T- B A S E D
GPS H E A R T R AT E
RUNNING RUNNING
PROGRAM INDEX
S P E E D A N D D I S TA N C E
FROM THE WRIST
YEAR IN
REVIEW
Looking back on some of our
favorite running moments from
2017 // BY THE EDITORS
CHASE
YOUR
DESTINY
NE W P O L A R M 4 30 G P S RU NNI NG WATCH
The new Polar M430 is a triple threat, integrating state-of-the-art running metrics,
advanced GPS and the freedom of optical heart rate technology — the ultimate
training partner for runners who demand more.
I
n August, two Austin, Texas, runners—
Allison Macsas and Mallory Brooks—
set a new women’s record for the
Wonderland Trail, the 93-mile trail
that circumnavigates Mount Rainier in
Washington. They finished the route,
which includes 22,000 feet of elevation
gain and loss and a difficult river
crossing, in just more than 29 hours. And
they did it completely unsupported—as
in they received no physical or material
assistance and carried everything they
needed on their backs. The new record
set by these badass athletes is just one
story of countless we’ve seen in the
last year of women runners pushing
boundaries and using the sport as a
platform for new adventures, something
we admire and aspire to in our own
running. —Bethany Mavis, managing editor
I
n her marathon debut, Jordan Hasay not only got herself on the
podium at the Boston Marathon, but she also had the fastest 26.2 debut
time ever for an American woman, finishing in 2 hours, 23 minutes flat.
Following the tragedy of her mother’s death just months prior, Hasay
was so gracious in pre-race interviews, sharing that she runs in honor of
her mom. Seeing the former high-school phenom, with that signature
long, blonde ponytail, put on such a tremendous show in Boston was an
incredible moment for her, for fans and for American distance running in
general. —Caitlyn Pilkington, web editor
T
his year, Women’s Running is proud of the strength we’ve seen in runners
who stood strong against the Internet trolls who make us seriously question
the good in humanity. In May, our own blogger and freelancer Mirna Valerio
issued a response to an email that called her a liar and a fraud, declaring, “You
cannot destroy me, my success, my happiness, or my wholeness. I am too strong
for that, and so is my running community.” Cheers to that, Mirna—we’ve got your
back. During the summer, breast cancer survivor and running coach Laurah Lukin
was tagged in a mid-race photo on Facebook that caused a man to comment,
“No wonder joggers get raped.” Resisting the instinct to respond angrily (or
to point out that male competitors often wear tight-fitting shorts or run bare-
chested), Laurah instead composed a blog post in which she questioned why
apparel is still thought to play a role in advances by sexual predators. “NOBODY
asks to be raped,” she reminded her commentator. “The length of my shorts
is not an indication of interest, invitation or consent.” It’s appalling that Mirna,
Laurah and runners like them—that is to say, female—still face this kind of
harassment in 2017. Yet we’re proud of the massive displays of support they
received for their messages of steadfast strength. Way to go, ladies—you’ve
inspired us tremendously this year! —Meghan Roos, associate web editor
100 calories
temperatures could wreak
havoc on running, but
not for WR readers!
is the average amount of energy
used per mile of running.
84%
st
1
maintain your workout
3 out of 5 routine or possibly step it
do not modify holiday up (stress buster!) during
recipes to be healthier. the holidays.
holiday for running Winning event
It’s the holidays after all!
names were
a race among WR readers Turkey Trots,
THANKSGIVING Turkey Day 10K
and Wobble
Before You
Gobble!
9% 7%
1 out of 5 nd
switches out traditional
ingredients for lower-fat
2 take a
much-
deserved
maintain
your
fitness
or healthier options. IN POPULARITY: break. routine.
WINTER- &
CHRISTMAS-THEMED >50%
EVENTS With names like Eggnog Jog,
Santa Shuffle, Santa Hustle,
Reindeer Run, Ugly Sweater
of respondents will be
toeing the line at a
race on Thanksgiving
Run and Jingle Bell Jog.
Day, many before heading
home to make dinner—
endorphin rush!
1 out of 5
modifies recipes to suit
special diets like
12%
vegetarian or gluten-free.
7:1
OPT TO RUN
1 POUND
THE AVERAGE WEIGHT GAIN FOR would rather run
INSIDE WHEN IT’S
TOO COLD OR ICY.
NORMAL-WEIGHT PEOPLE FROM outside in any weather
THANKSGIVING THROUGH versus hitting the treadmill
NEW YEAR’S. or inside track.
2,000–3,000+ calories #
1 reason not to run in
the winter isn’t neg-
are easily consumed at Thanksgiving dinner, including dessert. ative numbers on the
While it’s fun to eat all of your favorite dishes, moderation means thermometer—
you’ll still love yourself in the morning! Eat a small meal earlier in it’s a bitter
PHOTOCREDIT
the day, and drink plenty of water to keep from binging at dinner. windchill.
THANKS FOR
ASKING
How to talk to non-runners without
being a jerk // BY MEGAN LIZOTTE
don’t understand our knee- impressive if you know much Noooo…that’s one of the time IAAF World Mountain Running
Championships qualifier. She is mom
high compression socks, about the mile. reasons you wear a sports bra. to Maven and Bodie and lives in San
concentrated electrolyte A: “I actually don’t race the My nipples are more likely to Diego, Calif., with her husband Andrew.
5 STAY-FIT
TIPS FOR THE
HOLIDAYS
From pumpkin spice lattes to the
dessert table at the office holiday party,
temptations (and excuses to bail on your
training) abound this time of year. Keep
your training on track through the holiday
season with these tried-and-true tips.
// BY BETHANY MAVIS
area.”
—Amy Goodson, R.D.,
board-certified sports
dietitian
Y like they’re having a blast. Running clubs exist for every type of runner, from
moms with jogging strollers to trail runners who flirt with dirt. It makes total
sense—running is fun, and so is hanging out with friends. Why not do both
at once? Researchers from the University of Southern California back up this
notion, saying those who work out with others report they enjoy exercise
more than those who get sweaty solo.
long run fly by. You’re also more likely
to explore new running routes with a
group, which will definitely make your
runs more interesting.
Faster feet
So the next time you see the group, don’t just wave and say, “Hi!”—join them! In While you’re ticking off the miles with
addition to finding your new BFFs, you’ll likely become a better runner, all while your pals, you’re probably getting
having a blast. faster. Multiple studies have shown
that those who run in social settings
Benefits of a running group According to a 2012 study published tend to hold a faster pace than running
Accountability in the journal BMC Women’s Health, solo—oftentimes without realizing it.
When you’re just dragging in the making plans to train with others Group influence can also spur you to
morning or after work, it’s easy to is one of the most effective ways to go farther or try new training stimuli,
ERIN DOUGLAS
talk yourself out of a run—unless you ensure you actually follow through, like that beast of a hill you’ve been
know your group is expecting you. no matter what. avoiding.
No excuses!
Despite knowing the benefits of social training,
many runners find the idea of joining a running club
intimidating: What if they’re faster? What if they
run farther? What if I don’t fit in? But to ask those
questions is to forget the reason running clubs exist:
to run together. Most groups not only welcome new
runners, but they also get genuinely excited to wel-
come one into the fold. Here’s why you shouldn’t let
fear get in your way:
needs. But if you’re simply looking for an out, reconsider. If you give it
just one try, chances are you’ll find the slight inconvenience is worth
the reward.
RUNNING Festival.
2011
San Antonio was
ranked the 3rd
fattest city in the
US in 2009. Rock
‘n’ Roll San Antonio,
along with city
leaders, helped turn
around the city’s
health, as obesity
rates descreased
significanltly by 2011.
2009
KiDS ROCK was
introduced, giving
kids the opportunity
to take part in the
race weekend fun.
2013
Michael Wardian
won the marathon
in San Antonio in
2:31:19 and then
got on a plane for
Las Vegas, where
he ran his second
marathon of the day
in 2:57:56
M A R AT H O N | H A L F M A R AT H O N | 1 0 K | 5 K | R E L AY | K i D S R O C K
MILE HIGH
UNITED WAY
TURKEY TROT
HOT TO TROT
Thanksgiving is the perfect excuse
to throw on your running shoes with
friends and family while celebrating
the spirit of the day!
//BY KARA DESCHENES
TRADITIONAL TROT
With 43 years under its belt, Thanksgiving
the Mile High United Way Races by the
Turkey Trot in Denver offers a Numbers
tried-and-true Thanksgiving
Day race experience. Complete
with lung-challenging altitude, 32%
tree-lined vistas and a post- The percentage
increase of Turkey
race beer garden, nearly 10,000
Trot runners over the
runners enjoy each other’s
past 5 years
company while kicking off the
day’s events.
DENVER, COLORADO
1,400+
Number of Turkey
unitedwaydenver.org
Trot races around the
country!
PARADE RAID
Declared the “Parade before the
901,753
Number of finishers at
Parade,” the Strategic Staffing Turkey Trots around
Solutions Turkey Trot in Detroit the USA in 2015
kicks off the city’s annual T-Day
HISTORIC HOP parade. With nearly 20,000 17.5
Known as the oldest consecutively run footrace in the world, the Buf- participants storming the Number of minutes
falo YMCA Turkey Trot hasn’t missed a year since 1896. Proceeds from streets, the distances are named it takes to run off the
the 8K event go toward making the community’s YMCA services avail- after the day’s traditional fare, number of calories in
able to children and families who can’t afford them. Limited to 14,000 including the 10K Turkey Trot, an 8-ounce serving of
runners, you don’t want to miss the country’s most historic race! the 5K Stuffing Strut and the turkey. (Go ahead and
BUFFALO, NEW YORK, ymcabuffaloniagara.org Mashed Potato Mile. If you’re go back for seconds!)
feeling extra adventurous, go for
one of the combos with either 47
SEASONAL STRIDES the Drumstick Duo (10K and 5K) Number of minutes it
If soaking in the season’s or the Cranberry Combo (1-mile takes to run off the
calories in a slice of
foliage is high on your list of and 5K).
pumpkin pie. Worth it!
race-day fun, the Charlotte DETROIT, MICHIGAN
Southpark Turkey Trot is theparade.org
sure to please. Join 11,000
runners for the 8K, 5K, 1-mile
and 26.2-yard Tot Trot at the
29th edition of one of North
Carolina’s largest events. En-
joy a morning outdoors with
just-right temperatures and
autumn’s finest hues on dis- FEEL-GOOD
play before gathering around FESTIVITY
the table for a T-day meal. Silicon Valley isn’t just for techy SMALL KIDS PHOTO: COURTESY OF APPLIED MATERIALS SILICON VALLEY TURKEY TROT
MARIALUZ ARELLANO
Editor-Director
Revista Vidactiva Magazine
FULL
10-12
HRS/WK
TREADMILL
RUNNING
DONE RIGHT
Get the most out of your indoor
workouts. // BY MATT FITZGERALD
G
rowing up in New Hampshire,
I ran outside in all kinds of
weather: subzero tempera-
tures, snowstorms, even a
hurricane on one occasion. I
realized how unwise this was
after I moved away, when my father,
also a runner, slipped and fell on
black ice, breaking his hip. He never
ran again.
Take a lesson from my dad and
me, and move your runs indoors to a
treadmill when winter weather makes
outdoor running unsafe (or even just
unpleasant). Don’t let concerns about
the quality of the workout, increased
injury risk or boredom stop you from
making this transition. Research
shows that runners can train as safely
and effectively on a treadmill as they
can on the roads. Making tweaks to
standard outdoor run formats can
make indoor running enjoyable, and
exploiting certain advantages of these
machines can also benefit your fitness.
Treadmill running
is still running
Running on a treadmill is undeniably
different from running on outdoor
surfaces. On a treadmill, you do not
move; the belt does. Your job is to
repeatedly reposition your legs to
avoid flying off the back. Outside, you
generate forward thrust by pushing
off the ground with your foot. But is
treadmill running so different from
outdoor running that the fitness you
build indoors doesn’t fully translate to
outdoor workouts and races?
Science says no. Scientists at
Bowling Green State University and
the University of Alabama reported
OLIVER BAKER
november
Even if you need to miss a run, don’t give up on your fitness routine over the holidays.
Running is a proven stress reliever—just what you need for combating the craziness of the season.
3 5 14
Yes, even pickles
Good news for everyone running
the New York City Marathon have a day of
today: Daylight Savings Time celebration—the
ends, and that means you get an perfect excuse
extra hour of sleep (that is, if you to try Extra
aren’t too nervous!). Strength
Pickle Juice
Shots by the
Pickle Juice
Company to
ward off muscle
cramps.
In honor of Sandwich Day, tell us
about your favorite “sammie” on
Twitter @womensrunning
18 We’re sending happy
birthday wishes to
15 Allyson Felix, the only
female track athlete to win
six Olympic gold medals
and who’s also earned 16
You may be diligent about medals from IAAF World
23
Thanksgiving 24
isn’t just a day to Waving to everyone you
eat a lot and give see on your run, buying
thanks; it’s also
NATY_LEE/ISTOCK.COM; PEOPLEIMAGES/ISTOCK.COM
(and gifts!),
so make sure
to still carve Running is our favorite method of
out time forging bonds and friendships—
for you by think about how well everyone gets
maintaining along before, during and after a
your daily big-city marathon—making it an
run. ideal way to honor International
Human Solidarity Day.
ISTOCK.COM; ZAMORAA/ISTOCK.COM; S_BUKLEY/ISTOCK.COM; SKODONNEL/ISTOCK.COM; 4IVAN101/ISTOCK.COM
ng of
“Airi nces”
a
GrievFeats of
25
and “ength”
Str
+A
Camp is for
more than
just kids!
Looking for a great
NCAA RUNNER
gift to give the
TURNED HIGH
SCHOOL COACH runner in your life,
HILLARY KIGAR HAS or something to
AN ANSWER FOR ALL put on your list for
THINGS TRAINING! Santa? Consider
an adult running
camp! There are
Do I need to do a cool- I carry my phone in my camps all around
down after my workout I’m never thirsty when hand during runs—am I the U.S. in different
if it’s cold outside? I’m running in the throwing off my balance or styles and formats.
A proper cool-down is always cold. Does that mean messing up my stride? Some take place
important after a workout, I’m hydrated? Everyone has different running in a retreat format
over a weekend
no matter how cold or hot Lower temperatures form; while you might run
somewhere in
it is. The goal is to minimize naturally reduce our de- pretty efficiently with your the mountains;
tightness in your muscles and sire for liquids, which is phone, most likely it does others may be over
begin the recovery process. deceptive and makes you impact your stride. Over the a week span and
Staying active and transition- feel like you are hydrated course of a longer run, your incorporate other
ing from “fast” to “stopped” when most likely it’s not running efficiency will lessen, outdoor activities
with a cool-down jog will the case. Natural indica- meaning that it will take more like kayaking,
mountain biking
help you feel more fresh and tors (such as sweating) energy, as you are off balance
or hiking. Often,
ready for your next workout. lessen in the cold weath- and not running as smoothly camps include
If it is a particularly cold day, er, and while you may as you could be. Visit your lodging, meals and
consider shortening your not feel hot and thirsty, local running store or look on- planned-out days
cool-down jog and hopping your body is still in a line to check out the available filled with various
on an indoor stationary deficit and needs just as running armbands and belts. running activi-
bike or elliptical so you can much fluid as on a warm These will hold your phone, ties, small-group
lecture sessions
get some more minutes in day. Additionally, when it allowing you to run with free
and social time to
without exposing yourself to is cold, your body pumps hands. Armbands are helpful enjoy with other
freezing temps. Be sure to blood to your core, which as you still have easy access campers. Com-
dress for the weather—have increases the need to to your phone to change the panies like REI
a layer to put on as you cool urinate, leaving you a song or check your GPS app. sponsor outdoor
down. This will help keep little on the “emptier” Running belts are a great op- women’s camps
your body temperature up side. If you don’t feel tion if you want to store your while other pro-
fessional female
and prevent cramped and like drinking a glass of phone out of the way. Belts runners host their
knotted muscles. Don’t forget ice water, opt for a big usually adjust in size, fitting own more intimate
to stretch and foam roll after mug (or two!) of herbal around your waist snugly, with camps available for
your workout and cool-down. tea. If you choose flavors the option to wear the pouch smaller groups. No
Continuing to engage your like chai, peppermint or in the front or the back. matter your pref-
muscles with stretching after vanilla spice, you won’t erence, camp can
a hard workout will complete even need to add sugar, Have a question for Coach be a great way to
AJ WATT/ISTOCK.COM; REI
W
simulate these forces in
feet for their contributions to gait, it’s the calves that ultimately a strength-training pro- needs to be length-
pull your heels up from the ground to allow forward movement. gram. Chris Johnson, a ened in order for
Injuring one or more of these hardworking lower-leg muscles Seattle-based physical the cramping to re-
can stop you dead in your tracks. therapist, recommends solve. It’s not clear
Two major muscles comprise the calves. The gastrocnemius, following a progression what exactly causes
of “load, move, bounce,
which is the more superficial of these two, starts behind the knee as some people to
hop,” making sure to
lateral and medial heads and attaches at the heel. The soleus lies deep experience cramps,
ease into single-leg
beneath the gas- work and plyometrics but science sug-
trocnemius and runs if you are working your gests that they can
from just below the way back to running be brought on by
knee down to the after a calf injury. some combination
heel. Both of these Load (isometrics): of muscle fatigue,
muscles work to First practice loading dehydration and
plantar flex the foot the calves bilaterally, sodium imbalance.
during running; the standing on your tiptoes If you experience
gastrocnemius also for 30 seconds. Progress cramping while on
assists with flexion to standing on one foot a run, stop immedi-
of the knee. at a time. ately and try to get
Runners typically Move: Work toward the muscle to relax.
experience calf pain three sets of 10 to 15 You can gently mas-
in the form of strains, bilateral calf raises sage or stretch your
which can range (with knees bent and calves, making sure
from mild stretch- straight), and then not to overdo it.
ing or complete progress to doing them If you regularly
single-legged. You can
tearing of a muscle, experience charley
do these standing or
or cramps, which horse–like cramps,
seated on a calf raise
occur when a muscle machine. but fluid and salt in-
is stuck in a state take is not an issue,
of contraction, says Bounce: Practice small, your calves may
controlled hops off the
Chris Johnson, be underprepared
ground, landing on
a physical therapist the balls of your feet. for the amount of
in Seattle, Wash., you’ve likely strained to train the leg mus- Johnson recommends work they’re doing.
who works with a calf muscle, John- cles for the specific making a foursquare Johnson recom-
runners and triath- son says. demands of running, grid on the ground mends sticking to
letes. Fortunately, Preventing calf which means incor- and working your way a training plan and
he says, most serious strains is usually a porating plyometric around the grid, both including exercises
calf injuries can be matter of exercising movements such clockwise and counter- to strengthen the
avoided. moderation and as hopping and clockwise. Progress to calf muscles as well
smart progression. jumping into your single-leg hops. as the rest of the
Calf strains Johnson recom- strength-training Hop: Practice hopping lower body.
Say you’re doing mends gradually regimen. onto and off of a low “Some good
speedwork and you upping the intensity Treatment of step. Start by taking off exercises to practice
feel a “pop!” in the of your training and a strain typically from the ground and include single-leg
landing on the balls of
back of your lower easing into runs. involves RICE (rest, calf raises, tiptoe
your feet on the step;
leg. If intense calf “Take time to warm ice, compress, marching, heavy
then immediately
pain strikes suddenly up with a 10- elevate) followed by hop backward to your farmer’s carries and
on a run—particu- minute fitness walk exercises to gradu- starting position on the bridging,” Johnson
larly when you’ve to increase blood ally restore strength ground. Progress to says. “The goal is to
been doing ballistic flow before hard and function to the build tissues around
OLIVER BAKER
ELLIE HOLIDAY
GIFT GUIDE
KEMPER
How running
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Four recovery drinks to warm
you up after brisk winter runs
// BY BETHANY MAVIS
A
fter a chilly, blustery run,
a hot recovery drink can
be just what your body is
craving—both to rehydrate
and warm back up. “Many
times, warm [drinks] can
seem more soothing than cold to
our bodies,” says Amy Goodson, a
Dallas-based sports dietitian and
the coauthor of Swim, Bike, Run,
Eat. “Post-workout, the key is [to]
rehydrate 16 ounces per pound
lost, so that can be any beverage—
be it water, sports drink, hot choc-
olate or your favorite hot tea.”
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Made with a variety of juices Think of these ready-to-drink, This naturally energizing tea— While the name may be mis-
(apple, orange, pineapple, carrot nutrient-rich bone broths as made with powerhouse ingre- leading, this blend of natural
and ginger) and seasonal spices soup rather than straight broth— dients such as green tea, ginger ingredients—including flaxseed,
(cinnamon and cloves), this new they’re made with other ingre- and Siberian gingseng—has a coffee, chocolate and whey
seasonal drink is only available dients like onions, celery, garlic pleasant citrus and mildly sweet protein—makes a delicious
for the holiday season. You have and carrots. The bone broth is flavor (even without mixing in recovery drink, either hot or cold.
to shake it up, like any traditional rich in protein (9–10 grams per any sweetener). Served hot or To heat, simply warm up your
cider, and it has a festive flavor 1-cup serving) and the electrolyte cold, it’s a tasty way to get a milk of choice in the microwave
that is fabulous both heated and sodium, and it’s available in four hefty dose of antioxidants includ- for 30–90 seconds until it’s warm
straight from the fridge. Each satisfyingly savory flavors: Beef ing vitamin C; however, because (not yet steaming), and then mix
serving contains 120 calories, 28 Jalapeño Sea Salt, Homestyle it has zero calories, it should in the scoop of MUD powder.
grams of carbs and vitamins C Savory Chicken, Turkey Cranberry mainly be used for rehydration The carb (19 grams) and protein
and A. Be sure to pair with a Sage and Bison Apple Cider. (add a carb- and protein-rich (11 grams) content also makes
protein-rich snack (like some snack to your recovery!). this an excellent pre-workout
string cheese or nuts) after a fuel or even meal replacement.
SQUAREDPIXELS/ISTOCK.COM
an
ER E U N LI KE LY FR IE N D S —he was her boss,
TH EY W a bit of a trainwreck— s
life figured out. She wa
Ironman triathlete, with der her bed.
pa ck -a- da y ha bit , an d hiding empty bottles un
juggling a divorce, a the moving story
or t To Go So F* ck ing Slow, Susan Lacke tells
In Life’s Too Sh into shape.
friendship kicked her ass
of how an extraordinary
osis—the
g wo rko uts, bre akdo wns, a devastating diagn READ A
CHAPTER A
Trash-talkin d Susan reveals the T
wa rm ing sto ry of tra ining buddies Carlos an v e l o p re s s . c
o m / to o s h o r t
heart ange lives forever.
pir ing po we r of sp or ts and friendship to ch
ins
TO SERVE:
1 small red onion
1 really juicy lime
1 tablespoon fish sauce
(nampla) (optional)
Fistful of fresh cilantro
(optional)
Natural coconut yogurt
Kimmy Schmidt.
Fey, writer and producer of Unbreakable cially run on a team until I did track and for you. Nevertheless, running in a city
Kimmy Schmidt, told to Vanity Fair in field in the spring of 10th grade. I would or anywhere else gives Kemper some
2014 about Kemper’s work ethic. Fey get sick with nerves before every meet. much-needed routine in her often
was talking about a scene in Season 1 I'm getting sick with nerves just remem- packed and variable schedule, especially
that involved Kemper interacting with a bering it now. I ran the 400 meters, the now that she has a young son to care
rat. The scene didn’t start filming until for as well. “I have turned to running
about 2 a.m., so everyone on set was even more since having a baby. Time
tired. Fey said (speaking about Kem- is a more valuable resource to me now,
per), “To go in there having to deal with and I am lucky to live near some great
playing the scene, dealing with a rat parks. Being able to go for a run without
wrangler, and holding a rat, she had this having to travel anywhere is a huge gift.
very specific stillness and calm between I do feel like I am the best version of
takes. A lot of people would have been myself after I have a nice run.”
like [whiny voice], ‘I don’t like it!’ Or As Kemper begins to gear up for
made a big show of how great they were the production to start on Season 4 of
doing handling the rat. And she was just Unbreakable Kimmy Schmidt, I ask her
so precise and all-business take after how having to coordinate her own and
take. Her calmness made the rat calm.” her husband’s changeable and unpre-
Kemper definitely displays the same dictable schedules impacts her running.
quiet professionalism on set this hot “I love running because you can do it
August afternoon in a studio in Man- pretty much anywhere, anytime,” she
hattan. It’s very clear that she is focused says. “It is the easiest and most conve-
on giving her best to the photographer nient form of exercise for me. I never,
and for the shoot. And she maintains all ever feel worse after running. I have
of this focus while keeping up conver- to remind myself of that when I am
sation with all of us in the studio, and 800 meters, and sometimes the mile and reluctantly lacing up my shoes to go out
of course, cracking jokes and generally the 200 meters. I was always so happy on a soggy day. There is a 100 percent
being an awesome human being. when those meets were over. A glutton chance that I will feel better when it is
As the photographer snaps away, we for punishment!” all done.”
talk a bit about how Kemper started This eventually leads to a discussion And I can attest that there is also a
running in high school. She says, “I first in the studio of how we all feel that we 100 percent chance that Ellie Kemper
started running to train for my high look like elegant gazelles when we run is the nicest person in Hollywood. Look
NETFLIX(2)
school field hockey team. This was the and how quickly reflective windows for Season 4 of Unbreakable Kimmy
summer after ninth grade. I didn't offi- on a city run will shatter that fantasy Schmidt on Netflix in 2018.
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Say “Heck yes!” to winter
running—just use these tips
to get your body ready first.
BY MARTY MUNSON
PHOTOGRAPHY BY OLIVER BAKER
YOUR
Perfect
WINTER
Warm-up
NOVEMBER/DECEMBER 2017 | WOMEN’S RUNNING 43
So what exactly is a good warm-up?
It has three parts (don’t worry; they’re quick).
B
aby, it’s cold out-
side, and you’re
ready to put
on your highest tech
1 Increase the temperature of your body.
Any kind of aerobic activity will raise your
heart and breathing rates, Fradkin says. But as
How long does all this take?
It doesn’t have to take forever—even a little less
than 10 minutes should be enough on most days.
thermal gear and get a runner, you might as well make this time work “My research has found that you really don’t
out there already. Wait for your sport, so it’s a perfect opportunity to do need to warm up for extended periods of time,
a sec—you’re almost all those drills you keep meaning to add to your and in many cases, undertaking a long warm-up
ready. Doing a warm- workouts, like butt kicks, high knees, skipping can start to use up some of your energy and
up is smart any time of and carioca (grapevine crossovers). See Know negatively affect your performance,” Fradkin
year, but it’s espe- the Drill below for bonus tips. says. In the lab, scientists know that you’re
cially important when
the mercury drops.
A few minutes spent
2 Stretch, if you need it. If there are spots
you need to stretch because they tend to get
injured, do it now. Stretching before you run is
warmed up by measuring core body tempera-
ture. “But considering that’s not a viable option
for most people, the general rules of thumb
prepping for your run controversial, but not to Fradkin, who cites this include seeing a very light sweat and having an
could help you perform evidence: “My research has shown that as long as increased breathing and heart rate to the point
better and reduce your the body is warm prior to doing it, then there is where you can still speak a sentence without
risk of injuries. no performance decrement to doing any type of gasping for air, but nowhere near as well as when
When winter’s going stretching.” you are just resting,” she says.
full force and you’re
out in it, your body
wants to keep your
3 Finally, work into your run. Start slowly
and build up to the pace(s) your workout is
designed to hit that day. This is the equivalent of
On super-cold days, do a little more: An
often-quoted rule of thumb is that for every
10-degree drop below 30 degrees F, you should
vital organs warm, so it golfers or tennis players doing air swings before extend your warm-up by five minutes. If you’re
cuts back on circulation they hit a ball—it rehearses what you’re about to warming up indoors first, though, make sure you
to your extremities— do. That enhances neuromuscular coordination, go out with dry clothes on. You don’t want to
though helpful for and it prepares your mind for what’s to come as start clammy and get even colder.
your life, this isn't 100 well, Fradkin says.
percent great for your
running because your
extremities are where
most repetitive stress
injuries occur, says KNOW THE DRILL
Has it been a while since you’ve done basic running drills?
Andrea Fradkin, Ph.D.,
No worries, we've got you covered! Here’s the 411 on the classics:
associate professor
in the department of
exercise science at
Bloomsburg Univer-
sity, who has done
numerous research HIGH KNEES
studies on warm-ups Move forward while
and injury prevention. lifting your knees in
Chilly air also reduces front of you; your
muscle-contraction thighs will be parallel
force, which means to the ground. Don’t
that during hard ef- lean back; just let your
forts, your tendons and knees do the work. You
ligaments receive more won’t move forward
stress at a time when very quickly on these,
they’re already a little and that’s one way
vulnerable due to that to know you’re doing
lower blood supply. them right. This helps
Fortunately, Frad- teach you to avoid a
kin says that a good plodding stride, and it
warm-up prepares your strengthens your hip
body for your run and flexors and quads, too.
helps you reduce these
cold-related risks.
CARIOCA
Remember the “grapevine” step
in aerobics? This is that, except
you do it in one direction for
about 20 yards before turning
around and moving in the other
direction. Skipped the aerobics
craze (or did it skip you)? Here’s
the 101: Simply step your right
foot out to your right side and
let it take your weight. Cross
your left foot in front of it, then
step your right foot out to your
right side again. Then cross your
left foot behind you. Keep alter-
nating for about 20 yards. It’s
great for your range of motion
and for building agility.
multifunctional fabric
tube as a neckwarm-
er, face mask, balaclava or beanie—
ensuring you’re prepared for all condi-
tions without packing a ton of gear.
jog or walk, you’ll jingle all the way thanks to history behind Grand Rapids’ dazzling downtown lights. Wear
complimentary bells for your shoelaces. Still your holiday best and get in the spirit running past nine bright
dreaming of a white Christmas? Sprint through spaces—including the Art Museum tree, the Calder Plaza Me-
the “snow” at the finish and you’ll be (briefly) norah, St. Andrew’s Cathedral and the Downtown Market—on
transported to a winter wonderland. Cele- the 3.5-mile loop. To help those in need, Grand Rapids Running
brate afterward with a free brew in the “cheer Tours gives participants a voucher to hand out that provides
garden.” the less fortunate with a hot meal or toiletries at a local shelter.
Organizer Caroline Cook says, “It’s a way of spreading cheer to
SUNDAY, DEC. 10 AT 8 A.M. those who may not be feeling cheerful.”
RUDY MALMQUIST
City Running Tours
NYC Holiday Running Tour
NEW YORK CITY, NEW YORK
From The Rockettes to bustling Christ-
mas markets, no place decks the halls
quite like New York City. Experience Holiday Lights Run Utah Santa Runs
the holiday magic and see 5th Ave- PHILADELPHIA, PENNSYLVANIA SALT LAKE CITY, UTAH
nue’s famed windows and ornamented
trees on a 4-mile running tour through Dress yourself in twinkling lights and Take a jolly jaunt through snow-
Midtown Manhattan. Guides share the holiday sweaters for a nighttime tour covered Utah with thousands of Santas
stories behind New York City’s ornate through South Philly. Two Philly running at these fun, festive 5Ks. Christmas
windows, showcasing favorites like clubs, South Philly Striders and Fish- music plays overhead along these
Macy’s, Lord & Taylor and Sak’s Fifth town Beer Runners, join forces to put courses with milk and cookie aid
Avenue. Then it’s off to St. Patrick’s on this free run that’s grown to more stations staffed by cheery elves. At the
Cathedral and the lights of the Time than 500 participants. Choose from 3.5- finish, holiday lighting ceremonies and
Warner Center before ending at the and 5-mile all-pace routes through this parades await. The only rule? You’ve
Rockefeller Center’s towering tree. For vibrant neighborhood, past the spec- gotta dress like Saint Nick. Luckily, the
an extra dose of cheer, thaw your frozen tacular lights of The Miracle on South beard, belt, hat, jacket and pants are
fingers with a complimentary cup of hot 13th Street, Smedley Street’s illuminated included in your registration fee—so
chocolate. Expect a conversational pace trees and blow-up characters, and near you can look the part without a lot of
with stops to enjoy the sights and catch Philadelphia’s renowned cheesesteak effort. A bonus: Kids 8 and under are
your breath. shops. In true Philly fashion, the run free with a paid adult.
ends at a local bar.
SUNDAYS IN DECEMBER AT 5 P.M. PROVO: FRIDAY, NOV. 17 AT 4 P.M.
MACY’S IN HERALD SQUARE, 151 W. 34TH ST., MIDTOWN THURSDAY, DEC. 14 AT 7 P.M. OGDEN: SATURDAY, NOV. 25 AT 4:30 P.M.
MANHATTAN SOUTH PHILADELPHIA WEST JORDAN: SATURDAY, DEC. 2 AT 4 P.M.
PRICE: $45 PRICE: FREE, DONATIONS OF CANNED FOODS ACCEPTED PRICE: $41
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52 WOMEN’S RUNNING | NOVEMBER/DECEMBER 2017
What it means
to take an off-season
B Y M A C K E N Z I E L . H AV E Y
C H A N G I N G
O F T H E
VIKTORCAP/ISTOOCK.COM
S E A S O N S
that could negatively impact your life training can also signal impending
and can also be a productive time to burnout. As Gonser says, “The off-
reevaluate what went well over the season is especially important men-
past season and what areas you might tally when training starts to feel like
improve upon to reach future goals.” a chore.”
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6
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8 10 12
13
11
8. Nike FE/NOM Flyknit Bra
The lightweight, high-support
9
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keeping you comfy all the way
through the finish line.
1. Sufferfest Taper IPA $80, nike.com
What’s a PR pursuit without a
little indulgence to celebrate 6. Tracksmith Waxed Canvas 9. Oiselle New Mini Stride
once you smash it? This Spike Bag Shorts
runner-owned company The track is calling, and Imagine that—a compression
makes gluten-free beer for this drawstring spike bag, short that stays put and is
those irritable guts. complete with leather corners made for dashing toward
$2.99 for 16-oz. can, 4. Jaybird RUN headphones to avoid wear and tear, is a that PR. The up-front pocket
sufferfestbeer.com Don’t get tangled up in sophisticated version of the makes for an easy gel stash,
complex cords; these wireless popular giveaway item. too.
2. The North Face Motivation gems stay put in your ear and $28, tracksmith.com $44, oiselle.com
Leggings deliver the motivational lyrics
For those personal bests that you need to make it through 7. TRX Home2 System 10. Balega Silver Socks
happen in the dead of winter, that track workout. Stay fit—whether at home or Silver isn’t just for jewelry any-
these compression tights fit $180, jaybirdsport.com on the road—with the newest more—the lasting antibacterial
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$70, thenorthface.com 5. Suunto Spartan Trainer lar TRX bodyweight suspen- perfect for the hardworking
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3. Stay Fit Running Belt The “ocean” is ready for all adjustable foot cradles and $15, Balega.com
Stay fit? More like stay put! the sports as you run and custom woven strapping, the
This belt might not look it cross-train your way to your kit allows you to personalize 11. On Running Cloud
from the outside, but its personal-best race. It tracks your workouts through the An update to a crowd favorite,
unique design doesn’t budge all the necessary stats, from included one-year member- the newest iteration promises
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$45, stayfitrunning.com $279, suunto.com November), trxtraining.com $120, on-running.com
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5
6. Amika Perk Up
Dry Shampoo
Besides brightening up your
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this dry shampoo has a fantas-
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for an ultralight and effective
way to extend your blowout.
9 $24, loveamika.com
9. JuvaLips
10 This simple little device will
temporarily plump your pout
without any fears of having a
permanent duck face. Using
suction, it will make your lips
look fuller for a few hours,
perfect for any special event or
selfie-snapping session.
$149, myjuvalips.com
2. CEP Compression
Nighttech Socks
These compression socks do
double duty keeping your legs
feeling fresh and your limbs visible
on night runs with the built-in
reflective accents.
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6. Fitbit Ionic
The dominant force in the fitness
tracker industry has really raised
the bar with its smart and stylish
Ionic. This is everything you’ve
8. Brooks Levitate
Brooks’ lightest, fastest shoe
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shoe on the market. Sleek styl-
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these a must-have.
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Mindful Running
Setting goals is great, but some-
times it’s nice to just run for fun.
This book by Mackenzie L. Havey
shares tips from experts that
reveal the ways in which mental
fitness is just as important in
running as physical ability.
$14, bloomsbury.com
The Closer
One of the first-ever female
executives in the sports industry
also created a new kind of female Life’s Too Short To Go So F*cking Slow
hero in fiction. Gift this book to The memoir of the always entertaining
your best friend, your daughter, writer (and WR contributor) Susan Lacke
your niece—any woman who is is humbling and amusing at all the right
or aspires to be like one of Shaz times. It’s a touching tribute to the friend
Kahng’s “Ceiling Smashers.” who inspired her to become the athlete,
$25, ceilingsmashers.com writer and person she is today.
$19, velopress.com
Women Who Tri
Mother-of-four author Alicia DiFa- What Made Maddy Run
bio never expected to toe the line This touching memoir by Kate Fagan of a
of a triathlon. In this book, she re- young track athlete who died by suicide
counts her experiences alongside during her first year of college isn’t about
profiles of inspiring triathletes like suicide—it’s about those very real feelings
Andrea Peet, Debbie Niemann of inadequacy young athletes often face,
and Linda Garrett—all of whom and how difficult they are to identify in
compete against incredible odds. the social media age.
$19, velopress.com $26, hachettebookgroup.com
F
resh off a victorious 1500-
meter silver medal run at the
IAAF World Championships
over the summer, Jenny Simpson
wowed American crowds again
by winning the New Balance 5th
Avenue Mile on Sept. 10. Her win
wasn’t too surprising—this is the
sixth time she’s secured the title
of this New York City road race.
What was unexpected was her
finishing time: 4:16.6, to be exact, a
perfect match to the course record
set by Olympian PattiSue Plumer
in 1990 when the 1-mile race was
only 10 years old.
In an interview the week before
race day, Simpson hinted that she
had Plumer’s record in her sights.
“The course record is really strong
on the women’s side and would
be hard to break…but leading into
this year, I certainly think it’s
possible.”
Simpson was one of 21 Olympi-
ans and four world medalists who
toed the starting line at the New
Balance 5th Avenue Mile. Through-
out the day, a total of 23 heats
comprising more than 6,000 com-
petitors delivered runners to the
finish line at Manhattan’s Grand
Army Plaza. After all, as Simpson
pointed out, “There’s no better
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NO ARTIFICIAL FLAVORS
OR SWEETENERS
NOW WITH LIGHTER FLAVOR
Gatorade® Endurance Formula has nearly twice the sodium (300mg) and more than triple the potassium (140mg) of regular Gatorade to help meet endurance athletes’ needs.
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