Women's Running - February 2016

15 Styles From A to F
YOUR
FITTEST
YEAR
MEET OUR
COVER
RUNNER
EVER
CONTEST
WINNER!
Free 5K Training Plan
How to Beat Shin Splints
10-Minute Tricks to doesnt let autism
or epilepsy stop her
Lose Weight from running!
OLYMPIC TRIALS HOPEFULS

A high schooler &
52-year-old chase
down the same dream.
FUEL ON
DISPLAY UNTIL 02/09/2016
JANUARY/FEBRUARY 2016 $4.99 THE RUN
WOMENSRUNNING.COM
Even With a
Sensitive
Stomach
LETS GO
COMMITMENT
QXN[ISWXQ[S_TdWSE_QZÊ_[[@NbNdW_^FSbXSc
B
KILEYS LOOKS
On the Cover
Brooks LSD Jacket, $98
Greenlight Capri, $80
PureFlow 5, $110
This Page
Brooks Pick-Up Tank, $42
Streaker Capri, $85
brooksrunning.com
COVER
STORIES
74 Sports Bra Awards
71 Free 5K Training Plan
32 How to Beat Shin
Splints
49 10-Minute Tricks to
Lose Weight
COVER AND THIS PAGE: JOHN DAVID BECKER
16 Olympic Trials
Hopefuls
54 Meet Our Cover
Runner Contest
Winner
64 Fuel on the Run
2 WOMENS RUNNING | JANUARY/FEBRUARY 2016

CONTENTS
60
32 74
TEAM WR the winter, why some runners
14 Community Board prefer rain or snow, and if
Shares, tweets, pins and doing a half marathon for
seles. your rst race is doable. 46 Face Forward
Were here to help you kick
15 Running the Numbers 28 Proper Form your bad beauty habits.
Why should everybody run? Our etiquette experts tips for Follow our 11-step program
Becausescience! Check out the civilized runner. for glowing, healthy skin.
these amazing stats.
30 On the Safe Side FEATURES
16 I Did It You can never be too cautious 49 Afterburning Love
Two Olympic Trials Marathon while on the run. Stoke your metabolism to
qualiers who are decades shed unhealthy pounds with
apart. 32 Shin City this 5- to 10-minute trick for
Its all about the lower legs runners.
18 Resolution Road give yours some love to ward
For our Marathon Maniac, off or treat shin splints. 54 Meet Kiley Lyall, Your
this road used to be a street Cover Runner Contest
of broken dreamsuntil she 34 You Down With BOP? Winner!
started setting a different Yeah, you know us. Heres Prepare to be inspired by
kind of goal. how to totally rock a race Kiley as well as our other
from the Back of the Pack. seven nalists.
19 Cheering Section
One runner overcame an FUEL UP 60 California Dreaming
eating disorder and more with 38 Were Obsessed: Nutrition Is the City of Angels heaven
the help of her supportive Probiotics are great for your for runners? Some of the
parents. gut. Here are a few good fastest marathoners in the
bacteria delivery vessels that country think so.
LACE UP keep our runner bellies (and
22 Were Obsessed: Training our taste buds) happy. 64 Fuel Better to Feel Better
& Racing If your digestive tract isnt
When shoes go high-tech, 40 Nevermore Will You Order welcoming of store-bought
we pay close attention. the Wrong Item drinks, gels, chews and bars,
Fast food doesnt have to be here are some other ideas.
24 Calendar unhealthy. We turned to an
Spoiler alert: 2016 will be a expert to uncover some of the 71 Your First (and Fittest!) 5K
wonderful year to run! best choices you can make at Reach two goals for the price
big chains. of one training plan, as you
26 Stronger Together get t for your rst 5K.
One running-obsessed couple FRESHEN UP
shares their favorite races just 44 Were Obsessed: Beauty IN EVERY ISSUE 74 Bosom Buddy Awards
in time for Valentines Day. We like raccoons, but we 6 From the Editor Our annual testing of sports
dont want to look like them, 10 Behind the Shoot bras delivers the kind of
27 Ask the Coach so here are our picks for our 80 Parting Shot athletic support that every
Learn how to keep t during often-sweaty peepers. different cup size needs.

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FROM THE EDITOR
Action Moves SEEN ON MY RUN...
uring one of my rst big cross-country races in high
D school, I made a classic new-runner mistake. Caught

up in the excitement of charging across an open eld
alongside hundreds of runners, I took the race out
way too hard. Starting out at a dead sprint, by the end I could
barely stumble. I passed out at the nish line and had to be
revived by the medical team.
Losing consciousness, spending the next few days in feverish
pain and celebrating my 14th birthday with Pedialyte were not
the worst parts of this experience. Instead, the top honors went
to the nickname the varsity boys team gave me after: Jessie the
Machine. The title was intended to honor how hard Id pushed
in the racebut it had a completely different effect. My teenage
self was distraught by the idea that the guys saw me as hard- The WR team was lucky to spend three days with
corewhich in my mind meant not pretty. Kiley and her mom and dad. The positive energy
Thinking back on my reaction now makes me a little sad. I their family carries is absolutely infectious.
have to wonder why it was so much more important that others
thought of meeven in an athletic settingas cute rather than
strong. Of course, my adolescent mindset wasnt constructed
in a vacuum. Our culture tells girls their value lies in their
appearance rst and their actions second. Media, the industry I
now work in, is often to blame for perpetuating this destructive
belief system. This statement feels clich because its true:
Images in magazines can be damaging to womens self-esteem.
At Womens Running, we strive to be as inclusive, body-
positive and actions-rst as possible. Although we sometimes
miss the mark, there is one issue per year where I feel condent
we deliver on this philosophy. Our annual Cover Runner Contest
invites women of every background to enter to win a spot on
our cover. We select our nalistsalways a challenging task
and then encourage readers to vote for the person whose story
resonates most deeply. Is there anything more soothing to the spirit
Last year, the winner, marathoner Lindsey Hein, made than a solo run up a mountain on a foggy day?
the difcult decision to undergo a double mastectomy after Thank you, El Cajon Mountain!
learning that she carried the BRCA2 gene mutation and then
shared her experience to raise awareness for genetic testing.
This year, we are honored to feature Kiley Lyall, a 24-year-old
half-marathoner who uses running to combat life-threatening
seizures and the challenges of autism.
In a selsh way, I wish that my 14-year-old self could have
connected with these womens stories. Maybe I would have
realized that gutting out a cross-country racewhile not even
in the stratosphere of Kileys or Lindseys achievementswas
something to be proud (not ashamed) of. And while both of these
cover runners are stunningly beautiful, maybe they could have
taught me that being pretty never changed the worldbut being
strong carries the power to inspire.
Coolest race experience ever: Starting in last

place as the TransAmerica Tomorrow Chaser
TOP: JOHN DAVID BECKER
during Rock 'n' Roll Las Vegas. For every runner,

Jessie Sebor / @JessieSebor
I could pass, TransAmerica donated a dollar to
the Edith Sanford Breast Foundation. Incredible
Join in on the fun! Use #TeamWR on Twitter or Instagram
motivation to sharpen elbows!
to share questions, pics, tips and brags!

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Womens Running issue JANUARY/FEBRUARY 2016, 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 issues in Jan/Feb and Nov/Dec). For subscription inquiries, please call 800-336-
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Go Team USA!
activities. Womens Running disclaims any responsibility for injury or death incurred by any person or persons engaging in these activities. Use the
www.wildalaskaseafood.com information in this magazine at your own risk and always consult a doctor before attempting any exercise program. Womens 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 reect the view of Womens Runnings ownership.

RYAN HALL, WORLD-CLASS RUNNER

& ALASKA SEAFOOD LOVER
As a two-time Olympian and U.S. half-
marathon record holder, Ryan knows
how important nutrition is to his all-
around tness. The combination of lean
protein, anti-inammatory omega-3s
and muscle-building nutrients found
in Alaska seafood are why its a staple
of his diet. The unmatched quality and
nutritional impact is why he makes
sure his seafood is from Alaska.
Whats on your training table?
TO TRY SOME OF RYANS RECIPES AT HOME,

VISIT WILDALASKASEAFOOD.COM
the
BEHIND SHOOT
Welcome to San Diego, Kiley Lyall!
Surprise!
When Kiley and her parents, Kathleen and Jay,
ew into San Diego, WR was at the airport and
the hotel, the Marriott Marquis San Diego Marina,
to meet the winner of the Womens Running
Cover Runner Contest Presented by Rock 'n' Roll
Marathon Series.
On the Waterfront
After a good nights sleep, we
logged some sweet miles along
the harbor near their hotel, with
two photographers, John David
Becker on a beach cruiser and
Ryan Bethke on foot, bringing a
paparazzi feel.
Breakfast Club
After the run, we went straight
to the infamous Richard
Walkers Pancake House
nearby to refuel with omelets
and apple pancakes. Is that
pancake as big as your head?!
Yes, it is.
Humble Brag Natural Beauty

Her parents beamed with pride as Kileys experience working in a
Kiley shined and made new friends beauty salon and behind a camera
with the whole WR team, including made her a natural at our photo
hair-and-makeup artist Savanna shoot. She had her hair and makeup
Allen and Oliver Baker, who took done and changed into multiple
behind-the-scenes photos. outts provided by Brooks for both
outdoor and indoor shoots.
Behind the Lens

During Kileys whirlwind San Diego
trip, she went on a family hike
at beautiful Torrey Pines State
Natural Reserve and brought
along her camera to capture some
photographic memories of her own.

#RNRSD
JUNE 3-5, 2016

FULL MARATHON | MARATHON | MARATHON RELAY
RunRocknRoll.com/san-diego
Funded in part by the San Diego Tourism Marketing District Corporation with City of San Diego Tourism Marketing District Assessment Funds.
TEAM WR
{C O M M U N IT Y}
Get your group on.

If you made a tness-specic New Years resolution,
heres an easy way to remain committed:
Organize a virtual support group. A recent study
from the University of Pennsylvania found that
social networking was much more effective than
promotional advertisements when it came to
participants sticking with health goals.
STUDIO FIRMA/STOCKSY.COM
JANUARY/FEBRUARY 2016 | WOMENS RUNNING 13

TEAM WR {COMMUNITY BOARD} YOU SAY IT
BLOGGER ON THE RUN
WE SHARE IT
#PINNING INSTA-RUNNERS
From our board, Youre a Runner

When
This is what we look like when
talking about the 10 most stressful
parts of race day.
Here comes Valentines Day!

Running with your sig other
is the best. Tweet us a photo
of you both on the run!
@bengalalumna kept it moving
on a solid 10-miler powered by
her playlist.
FAT GIRL RUNNING

By Mirna Valerio, Rabun Gap, GA
Running is an easy and fantastic
way to dial into whatever level of
tness you desire, to condition for WOMENS RUNNING
other sports and to maintain your @Ashleigh_LP with
weight. More importantly though, @Shaun24794337 What is everyone looking
running allows me to connect just before the start. <3 forward to in 2016?
with the outdoors in the way that Tracey Running my second half marathon and
humans are designed to. I get to getting married!
@chasing_sav was working her
spend hours outside breathing in envious moves in some sweet
fresh air, enjoying my surroundings Karen Im going to do my first marathon for Nike gear.
in the mountains, city and suburbs my 50th birthday!
invigorating my mind, body and
spirit. Catherine Running my first half marathon
after recovering from kidney surgery.
Mirnas favorite piece of running @cjsoto2
gear(she has two!) We like celebrating every Bernadette To run the Chicago Marathon!
The North Face GTD Capri TightsI anniversary with a run. This
wear them everywhereand Nathan year was 24. Cara Seeing the man I love again. (Its been
VaporCloud Hydration Vest (mens almost two years.) And running the LA
version)works better for my front Marathon! Run like theres a hot guy in front of
side, if you know what I mean! you and a creepy guy behind you!
Congrats to @lovecookrun
whos training for the Surf City
Half in Huntington Beach, Calif.!
WHAT WERE UP TO:
Editor @kstandietz gave birth to her rst child
@lthej #paris in October, and hes already making faces at the
idea of running a marathon!
PHOTOS COURTESY OF EACH SOCIAL MEDIA ACCOUNT OWNER
$60, thenorthface.com
$200, nathansports.com
We heart runner blogs!

Check out our must-reads at
womensrunning.com
@eathppyrunhlthy @mojaldy made holiday
WERE SOCIAL BUTTERFLIES
FB Womens Running Its ABSOLUTELY the best! splurging much more fun with
TWITTER @WomensRunning This guy always keeps me these runner cookies. Yum!
PINTEREST Womens Running smiling on the run.
INSTAGRAM @WomensRunningMagazine Want to show off your #TeamWR
Or Email spirit? Tag us in your Insta photos with
editorial@womensrunning.com with any burning qs! that hashy!

WHY SHOULD {RUNNING THE NUMBERS} TEAM WR
EVERYBODY RUN?
BECAUSESCIENCE!
CHECK OUT THESE
calories running just

AMAZING STATS.
RUNNING REGULARLY
IF YOU THINK RUNNING CAUSES ARTHRITIS IN YOUR KNEES,

REDUCES
5
100% FALSE
THINK AGAIN. RUNNING CAN ACTUALLY HELP PREVENT
one mile burns

the number of
ARTHRITIS BY INCREASING CARTILAGE PRODUCTION.
RISKS OF MINUTES
breast cancer by 25% Running just this
35 %
much per day cuts your
ONE HUNDRED =
risk of cardiovascular
50
disease by 45% and
%
cataracts by
increases life expectancy
gastric cancer by by three years.
19 %
depression by
serious heart attack by 50 %

30
MINUTES
OF HIGH-IMPACT
RUNNING BURNS EXERCISE A DAY IS ALL
TWICE THE CALORIES AS YOU NEED TO BUILD
WALKING PER MILE. STRONG BONES.
2 out of 3
runners believe running
together as a couple leads
to more action between
the sheetsthats a
double dose of healthy,
THE NUMBER OF BREATHS PER MINUTE YOU TAKE WHILE YOU RUN
feel-good endorphins! UP FROM 15 WHILE AT REST. TALK ABOUT A WORKOUT FOR YOUR LUNGS!
Statistics from American Journal of Cardiology, American Heart Association, Baylor College of Medicine, Brooks Running, Loughborough University, Medicine & Science in Sports & Exercise,
Monash University, National Institutes of Health, National Osteoporosis Foundation, National Weight Control Registry, professors Eric Allen and Patricia Dechow

TEAM WR {I DID IT} Real stories of women running down their dreamsAS TOLD TO KARA DESCHENES
Susan Loken
Age: 52 Hometown: Phoenix, AZ
I qualied to run at the Olympic Trials Marathon for the rst time at the age of 40!
here I was, U.S. OLYMPIC TRIALS
T
standing MARATHON FUN
at the start FACTS:
line of the >> The 2016 Olympic Trials
Indianapolis Marathon race will be held
Monumental Feb. 13 in Los Angeles.
Marathon,
ready to see how the race >> There are two stan-
would unfold. dards of qualiers: A or B.
While I once hoped this Female runners who earn
race would be where I the A Standard must run
qualied to run my fourth a certied marathon in
Olympic Trials Marathon, 2:37 or under and will have
I knew that a time of 2:43 race-related expenses paid.
was probably just beyond Female runners who earn
my reach. Having ridden the B Standard must run
the injury roller coaster over a certied marathon under
the past several years, I was 2:43 or a half marathon in
just happy to be healthy and under 1:15.
grateful to be feeling strong >> The qualifying window
again. for the 2016 Olympic Trials
I set my sights on running is Aug. 1, 2013Jan. 17, 2016.
my fastest marathon since >> Shalane Flanagan holds
entering my 50s. With near- the current record for the
ly perfect weather, I soared fastest Olympic Trials nish
through the rst half of the time at 2:25:38.
race in 1:25, feeling con-
>> 2012 marked the rst
dent and happy to have my
time ve women nished
running legs back.
under the 2:30 mark.
I crossed the nish line in
2:53:12, not only winning unless I raced through an- Running is my passion, >> Linda Somers Smith is
the masters division, but other marathon right away but my purpose is to inspire the only person (female or
also setting a new course to go after that 2:43 time. others through the journey. male) to date to qualify
record for women over 50. Instead I chose to focus on Having earned an entry to by time standard for
With those titles under my the positive. Id be lying if the Olympic Trials Mara- seven U.S. Olympic Trials
belt, I also had the satisfac- I said getting to that place thon for the very rst time Marathons.
tion of knowing I reached mentally didnt take effort. at the age of 40 and then >> In 1984, Joan Benoit
my goal of scoring a new But after much soul-search- again at 44 and 48, Im no Samuelson was the rst
decade PR too. ing, I decided that Id rather stranger to shooting for the womens U.S. Olympic Tri-
It would have been easy be running healthy for the moon. And Im living proof als Marathon winner. Later
to get discouraged that the rest of my life than be rid- that even if you miss, land- that year, she went on to
2016 Olympic Trials would dled with injuries because I ing among the stars is pretty capture the Olympic gold
not be in the cards for me pushed my body too far. cool too! medal.
2000
1998 Susan ran her rst 2002 Susan qualied for her 2004 Susan ran her rst 2007 Alana ran her
marathon in 4 hours, at the rst Olympic Trials Marathon by Olympic Trials Marathon at rst 10K race at the
age of 35. winning the Tucson Marathon the age of 40. Alana was 7. age of 10.
with a time of 2:44:19. Alana
1997 Alana was born. was 5.

Alana Hadley
Age: 18 Hometown: Charlotte, NC
People say Im too young to be a world-class marathoner, but Im here to prove them wrong.
N
ot even Still feeling strong, I
trying to made it to mile 20, where
hide my I knew it was go-time.
huge smile, I I steeled myself to fend
stood at the off the dreaded wall, as
start line of my pack continued to
the India- dwindle.
napolis Monumental By mile 23, I was down
Marathon hungry for to running with only two
two things: redemp- of the original guys when
tion and an Olympic one moved ahead of me
Trials qualifying time. slightly. Determined
It had only been six to maintain my pace, I
months since I ran my focused on him and tried
rst marathon, but this to keep his back within a
race would be different. sprints distance.
This time around, I was Like many marathon
prepared for the mental runners, I got to mile
challenge and ready to 25 and my head started
see what my body could playing tricks on me. As
really do. I knew the I looked at my watch to
race was mine and I was calculate how much time I
determined to make my had to make it to the nish
goal of a sub-2:43 time. by my goal, my tired mind
I started off running jumbled up the math,
in a huge pack of guys, making me think I had
which helped keep less time than I really did.
me motivated. Having I willed my legs to move
a sense that we were faster and picked up the
sharing the workload, pace on the nal mile
my mind settled in as my stretch. I wasnt going to
legs found a strong pace. let anything stand in the
I felt comfortable, enjoy- way of my goal. When I
ing the rst 16 miles of turned the corner with the
the relatively at course. nish line in sight and saw
At mile 16, the group the clock, I realized that I
began to break apart as had a nice cushion. Cross-
we headed up one of the ing the line in 2:41:54, I
only hills, which lasted immediately hugged my
about a mile. By this dad tightly and cried tears
time, the guys knew my of joy. I had done itI
goal and continued to had gotten the qualifying
cheer me along the way. time.
2010
2008 Susan ran her second 2011 Alana ran 2012 Susan ran 2013 Alana ran her rst marathon 2015 Alana started college while preparing
Olympic Trials Marathon her rst half her third Olympic at the age of 16 in 2:58, and then for the 2016 Olympic Trials Marathon. Susan
at the age of 44. Alana marathon at Trials Marathon at ran the Indianapolis Monumental set a course record for women over 50 and
continued racing, upping the age of 14 the age of 48. Marathon in 2:41:54, qualifying for won the masters womens division at the
her distance to 15K events. in 1:21. the 2016 Olympic Trials Marathon. Indianapolis Monumental Marathon at the
age of 52.
TEAM WR {MARATHON MANIAC}
5
ure to achieve them. Recog-
nizing this slight personality
defect, I decided two years ago
to make just one simple res-
olution I knew I could keep. RESOLUTIONS
Every year, I now vow to make
my life more interesting. Sure,
FROM NEW
it seems vague, and it is YEARS PAST
intentionally so.
For many of us, New Years
resolutions fall by the wayside
the second we feel like we have
failed to keep them in even
the smallest of ways. By cast-
ing a wide net, I have found
it much easier to maintain
momentum, which in turn
creates lasting change. This
resolution has propelled me to
take more trips, try new restau-
rants, race different marathons
and make a conscious effort to
form new memories.
When it comes to running, I
have a propensity to feel beaten Spoiler Alert:
down, regardless of the goals
I broke them all.
Resolution I set. Had to work late and
couldnt get my scheduled run 1 Stop biting my nails. I
Road
in? Sounds like I better quit my tried and failed 27 years
training plan altogether. Drank in a row before I nally
a couple of margaritas the started getting fake
For our Marathon Maniac, this road used to be a street night before a long run? I guess nails.
of broken dreamsuntil she started setting a I just wont go. My pace per
different kind of goal. mile is slower than I think it 2 Stop watching so
should be? Might as well walk. much reality television.
BY DANIELLE CEMPROLA So this year, Im sticking with This lasted a solid 24
the wide-net plan for running hours.
by setting anytime goals. Im
he new year is fresh with the promise of not committing to running rac- 3 Stop eating fast food.
T
something better. We wake up on the rst es in a certain number of new I broke this promise
of January with the notion that this might states or setting a personal best. every year until I had to
nally be our year. Even if we are still Instead, I am going to focus on adopt a gluten-free diet
feeling the effects of too much midnight one very broad objective: to try that left me no choice.
champagne from the night prior, we believe to fall in love with running a
this will be our fresh start to get that pro- little more every single day. 4 Spend less than $100
motion, start shopping organic and stop eating pre-made My resolution may nd me at Target just once. Its a
cookie dough directly out of the tub. (Just kiddingno running more marathons or work in progress.
one should live without that dough.) Regardless, were fewer. It may encourage me 5 Wear bottoms other
ready for changes and excited to see what the future to run slower or faster. It may
than yoga pants on the
might hold. take me out onto the moun-
weekends. Meh.
If youre a runner, or if you hope to become a runner, tain trails or lead me to explore
you probably have a running-related resolution. Whether new city routes. The beauty of
it is completing your rst marathon, dropping your pace such a simple resolution is that
per mile from 12 to 10 minutes, or simply running a mile it can be anything I want it to Danielle Cemprola lives in
without stopping, you know one thing for sure: Youre go- be, but the end result is the South Carolina with her husband,
AJ (above), and Rottweiler. When
LEFT: MARISA MOREA
ing to go hard core. No excuses. No slacking off. Youre same: a renewed sense of vigor
going to crush that goal. and purpose for the sport I shes not running, Danielle blogs at
Sound familiar? It does to me too. Im the queen of already adore. Happy New trexrunner.com.
both grandiose resolutions and of the subsequent fail- Year, indeed.

TEAM WR {CHEERING SECTION}
My Biggest Fan BUILD A

BY EMILY POLACHEK BETTER
A New Years resolution
and unconditional
support from her
BODY
parents helped
Caroline Bauer to start
running again.
Originally a member
7" 9", 224 pp., $19.95, 9781937715120

of the womens tennis
team at the University
of Wisconsin, Bauer
switched to the schools
varsity cross-country
and track-and-eld
teams halfway through
college. She had never
run competitively
before, but during
tennis practices, she
discovered a talent
for speed, clocking
5:23-minute miles You can build a better
during workouts.
JOE, LAURIE, AND THE REST OF THE BAUER FAMILY GREET runners body in under an
Despite nding new CAROLINE (IN BLUE) AT THE CHICAGO ROCK 'N' ROLL HALF
excitement in racing, MARATHON FINISH LINE. hour a week. The smart,
Bauer faced battles
off of the track. She take accountability for when I am at my fast-paced strength
dealt with anxiety, an my well-being and to lowest or best, and training program in
eating disorder and start running again. that is why they are Quick Strength for
over-dependence on She ran the Rock 'n' truly my biggest fans.
a prescribed stimulant Roll Chicago Half The 24-year-old has Runners will help you
throughout college. An Marathon in July 2015 now graduated with strengthen your core and
injury in her senior year after recovering from a bachelors degree
not only prevented her her injury. in communication, key running muscles for
from competing but This half marathon and she is currently faster running and fewer
also heightened these marked the nish line interning at a public
injurieswithout setting
problems. to the hurdles I faced relations company in
It was during this in college, Bauer Chicago. For 2016, foot in a gym.
time that Bauer found says. I developed the her new resolution
extra support and strength and faith to is simply to have
love from her parents, defeat my obstacles a more balanced,
Laurie and Joe, and because of my family. healthy lifestyle and to Build a better body
made a resolution in My parents give me remember to focus on
December of 2014 to unconditional support running for fun. with Quick Strength
BOTTOM: COURTESY OF ABBOTT WORLD MARATHON MAJORS
WHOS YOUR BIGGEST FAN?

for Runners.
Email your submission to editorial@womensrunning.com! Featured entries win a free
subscription (or renewal) for you and your fan!
MOTIVATION IN MOTION
Available in bookstores,
The only real failure is the failure not to try. running shops, and online.
Joan Benoit Samuelson Preview the book at velopress.com.

Get after your goals
Chase down
your goals
this year with the journal created
by pro runners Lauren Fleshman and Roisin McGettigan-Dumas.
Their Believe Training Journal is packed with real-world advice
and fresh ideas to help you push harder and find your best running.
Put pen to paper and youll be amazed where your Believe Training
Journal can take you.
Now in three colors, the new Lavender and Charcoal

editions feature an updated design, new photographs, Laurens
killa core routine, and Ros fave post-run yoga poses.
Consistency. Intention.
Reach your goals with your Believe Training Journal.
Available in bookstores, running shops, and online.

Preview the book at velopress.com.
LACE UP
{ TRAIN IN G }
Stay active and get busy.

Does hitting the streets put you in the mood to hit the
sheets? Youre not alone. A study conducted by Wakeeld
Research found that 41 percent of people say the post-run
high puts them in the mood for love.
GABRIEL (GABI) BUCATARA/STOCKSY.COM
istockphoto.com

LACE UP {WERE OBSESSED}
The hottest footwear feature of the season

isnt the beautiful ombre reectivity
of the Altra IQ powered by iFit ($199,
altrarunning.com)its what is embedded
in the shoes midsole. A razor-thin,
foot-length sensor and transmitter give
real-time running feedback for on-the-go
stride adjustments. They relay standard
data like speed and distance, as well as
more complex measurements, including
your landing zone, cadence and impact
differences for each foot.
The data is displayed on your
smartphone or iFit Ridge watch ($249,
altrarunning.com) along with your heart
rate and GPS info. You can geek out over all
of your stats online (it.com) and interact
with real coaches who will also make form
suggestions based upon stride metrics.
The zero-drop shoe falls into the
stability category, with a more structurally
supportive midsole and outsole and Altras
signature foot-friendly, roomy upper.
The technology has been tested and is
guaranteed to last 600 miles.
Allison Pattillo, contributing gear editor
WHEN SHOES GO
HIGH-TECH, WE PAY
CLOSE ATTENTION.

September 17, 2016
Wright-Patterson AFB,
Dayton, OH
Registration Opens
Jan 1, 2016!
usafmarathon.com
Sports & Fitness Expo Gourmet Pasta Dinner
Breakfast of Champions Finish Line Festival After Party
Presenting Sponsors
No federal endorsement of sponsors intended

LACE UP {CALENDAR}
ZLOO EH D ZRQ

February
January MARCH
Womens Running debuted Taking place
seven years ago in January On Feb. 13 at the in Portland,
2009. Our whole Team WR Olympic Trials
communitythat includes Ore., the IAAF
Marathon in Los
you!has grown by tempos
Angeles, watch Shalane
World Indoor
and strides. Hugs.
Flanagan and Desiree Davila battle
Championships
mark their
Q\W]\_Q\PIVMTQ\MMTLWNNMUITM
rst return to the U.S. since the
UIZI\PWVMZ[ITTWN_PWUUM\WZ
inaugural event in Indianapolis in
JM[\ML\PM"Y]ITQNaQVO[\IVLIZL
1987. More than 600 athletes will
to see who will represent the U.S. in
compete in 13 events during the
:QW.TQX\WXIOM\WW]\_PaINM_
three-day track-and-eld event
native LA-ers are thrilled to race
from March 1720.
_Q\P\PMJM[\QV\PMQZPWUM\W_V
SEPTEMBER
JULY
GIRLS ON THE RUN
is a healthy-living program
that helps pre-teen girls
gain condence through
U.S. Olympic Track and Field
runningit turns 20 this year.
Team Trials take place July 110,
Founded in September 1996
at Hayward Field in Eugene, Ore.
Watch athletes give it by mom, social worker, athlete
their all on hallowed A u g u s t and innovative thinker Molly CLOCKWISE FROM TOP: SCOTT DRAPER(2);GIRLS ON THE RUN; PEOPLEIMAGES/ISTOCK.COM
ground in an attempt Barker, the North Carolina

to earn a slot on based foundation now serves
Team USA.
I\X[pfiefk#`kjk`d\
more than 168,000 girls in
]fiI`f=ifd8l^%,)(#('#,'' 225-plus cities across the U.S.
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{CALENDAR} LACE UP
GHUIXO \HDU WR UXQ

APRIL
june
Be a part of history at the 505th
(seriously!) running of the Red
Hose Run in Carnwath,
Scotland. The race began in 1508
and the winner still receives a pair
of red, wool stockings. The only
MAY way the race cannot happen is by

permission from the crown, which
The 105th running of the must explain this long-running
Bay to Breakers 10K in San record. Its only been canceled three
The National Park Service turns Francisco is May 15. Women
CLOCKWISE FROM TOP LEFT: RIVERNORTH PHOTOGRAPHY/ISTOCK.COM; BV CY SHOOTS PHOTOS/COURTESY OF ZAPPOS.COM BAY TO BREAKERS; COURTESY OF ASICS/PHOTORUN.NET; ANDREW RICH/ISTOCK.COM
times: in 1926 during World War I,

100 this year. Happy centennial, [IVISJGMEPP]EPPS[IHXS in 1952 during World War II and
nearly untouched nature! With more race 45 years ago in 1971,
in 2001 due to an outbreak of foot-
than 400 parks around the country, FYX&SFFMI&YVOIKSIWHS[R
celebrate the rst month of spring by in the history books as being and-mouth disease.
hitting the trails at a park near you. XLIZIV]VWXJIQEPIXSVYR
Visit nps.org for a listing of events. MXWLIXSIHXLIPMRIMR
HMWKYMWI HEWEQER
october Yes, the New York Marathon

happens in this month
(Nov. 6), but so does the
The nations fastest high school
cross-country runners gather for
the 37th running of the
YMCA Buffalo Turkey Trot. National Championships
Established in 1896, the 8K in San Diego. Fun fact: this event is
event has the distinction of where elite-runner dream-team
Sara and Ryan Hall first met as
being the oldest continually teenagers and fell in love.
held running race in the U.S.
2016 marks the 30th anniversary This year marks the 120th
of Baby Joggers release of the running, making it
<_QVVMZ\PMZ[\LW]JTMRWOOMZ
=[MaW]Z[\WMVRWa\PMNITT_MI\PMZ five months older than the
_Q\PaW]ZSQL[IVLOM\[WUMNZM[P Boston Marathon.
IQZ1VPWVWZWN*ZMI[\+IVKMZ
November
Awareness Month, remember that
M`MZKQ[MPMTX[\WZML]KM\PMZQ[SWN
JZMI[\KIVKMZ

LACE UP {RAVE RACES}
Stronger Together
One running-obsessed couple shares their favorite races just in time for Valentines Day.
AS TOLD TO KARA DESCHENES
Team Training DARING DUO

Make a point to train as a duo. If you work out When we want to take
separately, it makes it harder to run the same Pace Yourselves our training to the next
pace when it comes to race day.Couples that Go at the speed level, we like to mix
train together, remain together! of the slowest things up with obstacle
person.If one racing. The City Chal-
of us is in better lenge Obstacle Race
BUCKET-LIST RUN shape on race is a perfect combina-
We run for the after- day, it doesnt tion of running with
party! Thats why the Support Crew matter because physical tests sprinkled
Rock 'n' Roll New Always encourage our goal is to throughout.We have a
Orleans Half Marathon is one another.We enjoy the event lot of fun helping each
our dream race. Between push each together.We stay other. Getting to the
the blinged-out medals other when one EXPERTS side by side from nish line together as a
and bands, we cant think
of a race that sounds like
more fun. Since the Cajun
of us is getting
exhausted.It
took time to learn
Bryana & Jennifer Letts start to finish, no
matter what!
result of our teamwork
makes the journey
even sweeter.
After completing more than 30 races
city is one of our must- what things to say together, its no surprise that this couple Where: Miami, FL
see travel spots, were to one another, so from Sacramento, Calif., chose to When: October 2016
hoping to make it our rst the more races we celebrate their wedding last summer with citychallengerace.com
half marathon together. do together, the
running as the theme for their big day.
Where: New Orleans, LA better this works SHADY FUN
Complete with tiny sneaker favors and
When: 2/28/16 for us. The Color Run has
runrocknroll.com Gatorade bottle vases, the event was full a very special place
of running love. Learn how the couple in our hearts as the
SWEET SWEAT makes striding together work, along with rst race we ever did
Running the Donut Dash their must-run races. together, so you can
is one of our absolute imagine how excited
favorite events every we were when we
year.Runners must dart found out an event
2 miles to a local bakery, was planned for the
where they eat four day after our wedding.
regular-sized glazed Continuing the marital
doughnuts as quickly as celebration, we had a
possible, before running lot of the guests from
2 miles back to the n- our wedding sign up
ish.The race features two to run with us.It was
categories: a competi- so much fun!Everyone
tive group required to donned white shirts
nish every crumb and a that were covered in
non-competitive group a rainbow of colors by
that takes their pastries the end of the race.
to go. This is one event Where: multiple
we look forward to every locations
year! When: multiple dates
Where: Sacramento, CA thecolorrun.com
When: March 2016 Mix It Up
donutdash.org Dont be afraid to try all kinds of races.Weve done foam
runs, mud runs, runs with obstacles, 5Ks, 10Ks, 8-mile runs,
costume-themed runs and many more.The more fun you have,
the less the challenge will seem like work!

{ASK THE COACH} LACE UP
+A
TIP
NCAA RUNNER
TURNED HIGH
OF THE
SCHOOL COACH
HILLARY KIGAR HAS
MONTH
AN ANSWER FOR ALL
THINGS TRAINING!
I race a lot during the

summer and fall, and I
always go a little crazy
in the winter. What can
I do that will benet my
racing when I start back
up again?
Enjoying downtime after
a long season of racing is RACE-DAY
always important. Its crucial FAMILY FUN
for the body to recover Need an idea for
during this time so that you snow or rain. For some, a advance. I would recommend family bonding?
are physically and mentally quiet run on a trail with light nding a training group or a Local races make
ready to get back to the rain or snow falling brings coach so that you can better
for an awesome
start-line scene. Staying an almost magical, peace- ensure a successful rst race.
experience
active by cross-training can ful element to running. For Since you have never raced
help the comeback process others, any sign of precipi- before, it is crucial to have a and super fun
go more smoothly. tation means they power up slow progression with your morning. Sign
The off-season is a great the treadmill to avoid getting training so that you minimize yourself and the
time to explore different wet and cold. If you choose the risk of injury. kids up for a
forms of exercise that you to run in the elements, just That said, do consider short distance
dont have as much time be sure you take the neces- nishing a 5K or 10K before- (1 mile or 5K)
for when your focus is on sary precautions: Dress for hand (just as a part of your and make it a
running. Swimming, yoga, the weather and watch out training) to help you get the family event.
dance, cycling, etc., will keep for ice or slick surfaces on feel for the race-day vibes.
There are so
you sane, maintain cardio- the roads. You dont want I bet you will nd that not
vascular tness and help you your beautiful snowy run to only will you have a better many themed
develop muscular strength be ruined if you slip and fall! idea of what to expect, but it races to choose
that will make you less prone will also get you excited and fromcostume
to injuries when you return more pumped up for your half runs, tie-dye
L28?ISTOCKPHOTO.COM; JTYLER/ISTOCK.COM
to the roads and trails. Can I run a half marathon marathon! runs, zombie
if Ive never done a race racesthat wel-
before? Have a question for Coach
Kigar? Email editorial@ come walkers,
Why would anyone prefer Its denitely possible! Just joggers and
womensrunning.com or tweet
running in rain or snow? about anyone can do any @womensrunning with the strollers too.
Most runners have a love- race distance if she has com- hashtag #AsktheCoach.
hate relationship with the pleted the proper training in

LACE UP {ETIQUETTE}
+A Okay, everyone,
lets make a funny
face in this shot!
How many of these
are we going to
have to take?
ETIQUETTE EXPERT
AND RUNNER
LIZZIE POST
KNOWS A THING
OR TWO ABOUT
THE RULES OF
THE ROAD!
My friend likes to take

photos while were
running, but I dont
want to stop in the
middle of our run. Is it
rude to continue and
ask her to catch up?
This is a tough call. I think
the best time to address
it is before you start the
run. Asking ahead of time,
rather than when youre in My run buddy micro- If its almost time for the about to start. Im worried if
the moment, will take the manages my marathon race to start and I really I wait in line Ill miss it.
pressure off. Your friend training all the time. How have to go, is it okay to
wont feel rushed and you do I tell her to back off? ask to cut in front What is the best way to
wont feel held back if you It can be hard when friends of non-racers at the cheer up a running buddy
both know from the get-go are trying to be helpful, but portapotties? who is injured? Is it rude
what to expect. instead they hit the over- You can always ask, but its to talk about running?
Try something like, I bearing mark. Be honest all in how you ask. Pushing Theres no rule for this
know you love to take but gentle with her. Kate, through to the front and one. Youve got to gauge
pictures on our runs, but I love the advice, but right shouting, I need to go your friends mood and
do you mind if I keep going now Im getting informa- next, because Im racing know that it might change
when you stop, and you tion overload. How about I and the gun is about to go with each interaction.
can catch up when youre make a list of questions and off! is very different from Sometimes hearing about
ready? If she gets uncom- when Im ready to absorb gently approaching the what youre missing out
fortable with the idea of more, Ill get in touch? In next person in line and say- on is exactly what you
having to chase you, you the meantime, Id love to ing, Excuse me, but would need to get you through
can always try backtrack- grab a cup of coffee and it be all right if I went ahead physical therapyor a
ing, so that you are then hear how youre doing. Its of you, since the race is tough day. Other times,
looping back to her as she always best to remember it makes you frustrat-
wraps up the photo session. that a friend is just trying to Have a question for Lizzie? ed about your current
BONNINSTUDIO/STOCKSY.COM
help. Shift the focus back Email editorial@womens situation and jealous. If
on the friendship part of it, running.com or tweet you dont know, ask. Are
and you may be able to get @womensrunning with the you up for a running story
the micromanager off your hashtag #ProperForm. today? If not, I totally
back. understand.

MARATHON // 1/2 MARATHON
10K // 5K // 2K // KIDS MARATHON
North Americas only

double IAAF Gold event
MAY
Canadas biggest marathon
28 - 29
Boston qualifier
Flat, fast and fun!
2016
#LoveEveryMoment #RunOttawa2016 runottawa.ca

LACE UP {DOING IT RIGHT}
On the Safe Side

You can never be too cautious when heading out for a run.
BY CAITLYN PILKINGTON
ILLUSTRATIONS BY ERIN DOUGLAS
Ready, set, go run!

xGFDEF%:8D84D8EA?8E498FKBA<@F8DEFA=88B
KAG?AH<@;E86GD8>K9DA?EF4DFFA@<E:$
Make sure you have your

drivers license and health
Went for insurance card. Stuff them
a run at in your bra, zip them in that
2:30 and little back pocket, throw them
ck
will be ba in your belt, tuck them in your
. Share your run plan with
1.
around 4 shoeno matter how you
on someone. Whether its with
Running handle your IDs, just make
by
the trails a text, call or note on the
sure they go where you go.
e
the grad counter, make sure another
school. human knows when you left,
where youre going and what
time you plan to be back.
Try a new (but familiar) route.

Take your phone. We Runners should never repeat the
knowits sometimes annoying same route at the same time too
to carry this with you, plus many days in a row. This makes
running is a great time to sign >slide to unlock it easy for a dangerous person
off for a few miles! You dont to get familiar with your habits.
have to use itits there just Switch it up! It makes running more
in case. Put the text alert on interesting anyway.
silent and use an accessory
like a running belt or armband,
so its not in your sweaty palm. Make sure youre reflective when running in
the dark. Between flickering shoe clip-ons or
a high-visibility jacket you should be a beacon
of light. And ditch the basic black. Flourescent
colors reflect 200-300 percent of light
(versus 90 percent regularly), allowing a
runner to be seen up to 1,000 feet away.
G@4;4<@EFFD496$y:4@68E4D8KAGI<> E88464D589AD8<FE88EKAG%EA<F0E4>I4KE
best to face your opponent. Plus this makes it easier for the driver to spot you if
youre running in low light, thanks to reflective details or your headlamp.
Remove your headphones if and when

you stop to stretch. Many people suggest
running without tunes or with only one
earbud in, which is optimal. But lets be
8.
Make eye contact with the driver before
you enter a crosswalk. People too often
realisticwho does that? However, if forget to check both sides of a car before
you do stop for a break in a quiet area, FGD@<@;<@FAFD496$tA@AF;<H87D<H8DEF:8
remove your buds and perk your ears up 58@8FA9F:87AG5F+<F:8D?4=868DF4<@
to natures musicand any strangers who they see you or wait for them to go
might be lurking nearby. before you step out into the road..
Be cautious climbing hil s. If humansor carscome
9. bombing down toward you, their reaction time is more

abbreviated than yours. Keep your eyes peeled and
make sure to stay to your right on paths or trails and
off the street when entering any blind spots or turns.
Post a victory photo on social media. You

just completed a pretty awesome runso
why not let that friend know youre done
and safely noshing on some post-run fuel?
#runbrag #TeamWR
LACE UP {STRIDE STRONG}
of the lower leg and

foot attach to the bone,
Ambler-Wright explains.
He says other conditions,
such as stress fractures,
exertional compartment
syndrome and tendinitis
can also cause shin pain,
so if pain persists, see your
doctor to rule out other
conditions.
Who gets them?

Runners (particularly
those who are just
beginning) are at increased
risk for them due to the
Shin City relatively high-impact

associated with running,
Ambler-Wright says. Shin
Its all about the lower legs splints are caused from
give yours some love to ward off a variety of culminating
or treat shin splints. factors but can be largely
attributed to doing too
BY NICKI MILLER much, too soonwhether
from an increase in
training frequency,
distance, duration and/or
M
any regular visits with my What are shin intensityor inadequate
runners doctor, my bone density splints? recovery between training
have was monitored, and I Runners tend to use this sessions.
some idea managed my pain with catchall term for any pain
what shin large doses of ibuprofen. below the knee and around What should I do
splints With that said, over the the shinbone or tibia. if I have a case of the
feel like: course of a few months Ofcially, shin splints are splints?
a pain that can range from my body adapted to the called Medial Tibial Stress Ambler-Wright says its
achy to piercing. To get stressbone density Syndrome (MTSS) and best to stop running
some background about increased signicantly result from inammation and allow the body to
this discomfort, we turned along the inner edge of my of the muscles, tendons recover, ice your shins
to Tony Ambler-Wright, shins, he says. I became and tissue around the tibia. throughout the day and
a senior practitioner with pain free and havent With MTSS, diffuse pain use compression socks or
Fusionetics, a Georgia- suffered from them since and tenderness typically wraps. You can also take
based company that works even after long layoffs from occurs 1 to 4.5 inches above over-the-counter anti-
with athletes of all levels running. the ankle where muscles inammatory drugs.
to prevent injuries and
increase performance.
Ambler-Wright ran STEPS FOR PREVENTION
competitively in high
school and college and About 30 to 40 percent Gradually increase Improve your running Replace shoes at the
was involved in a shin of new runners develop running frequency, mechanics by stretching recommended intervals of
splint study through the shin splints; stay a part distance, duration and and strengthening your 300 to 500 miles.
University of California, of the healthy majority intensity while allowing hips, glutes, core and
Davis. Throughout the by following these tips. adequate rest between lower legs. Cross-train with lower-
study I continued to run, workouts. impact activities, such as
performed therapeutic Warm up properly to Incorporate plyometric swimming, cycling and
exercises as prescribed, prepare your body for the Run on softer surfaces, exercises to enhance your using an elliptical trainer,
DIRIMA/ISTOCK.COM
and also cross-trained by demands of your workout such as trails, grass or a running efficiency and to allow the body to
cycling on days my pain and prevent injury. local track. make you more resilient. recover.
was intolerable; I had

LACE UP {THE RUNNER LIFE}
You down with BOP?

Yeah, you know us.
Heres how to totally rock a race from the back of the pack.
BY YUKI HAYASHI
an event thats got the cheer stations. Stay in

attitude, culture and your head and dont let
philosophy that suits you as the atmosphere get you
a runner. Some races have down, says Chiasson, who
a competitive philosophy: recommends using a well-
If you cant nish, get off curated playlist to keep you
the course! Thats not energized and focused. He
wrongits just a different also suggests repeating a
approach to racing, personal mantra whenever
says Iris Simpson Bush, self-doubt rears its ugly
executive race director headas it often will
of Cincinnatis Flying Pig during mile 22 of a long,
Marathon, regarded as one rainy marathon.
of the countrys most BOP-
friendly races. BRING YOUR OWN
Bushs advice? Check CHEERLEADERS
race websites for course (AND GU).
cutoff times before you sign During a long, hard slog,
up. Determine if you can a high-ve from your best
make the cut, and research buds is an instant power
what happens if you cant. boost. But for slower
Can you move to the runners, the anticipation
sidewalk to nish your race of seeing loved ones may
once the streets reopen to come with worries about
trafc, or are you expected keeping friends and family
to jump into the sweeper waiting. I dont want
ukewarm saw were nishers headed bus? people to be disappointed
L
Gatorade. to their cars, refueled and Finally, check if walkers
Depleted ready to get out of the are welcome: Thats a sure
aid stations. cold, while I still had miles sign of a BOP-loving event.
Exhausted ahead of me.
volunteers. Even if speed isnt your TRAIN YOUR
For back-of- forte, you can still have an MENTAL MUSCLES.
the-pack (BOP) runners, amazing race with a little BOP runners may miss out
the nal miles of an planning and bravery. on two surere external
endurance race require Here are ve strategies motivators: lots of other
strength. Not just the to kick butt at the BOP. runners to pace against,
physical toughness to keep Remember, youre still and big crowds of cheering
going, but the mental beating everyone on the spectators. For that reason,
fortitude to gut it out on couch! its important to cultivate
near-deserted stretches of your internal motivation,
road strewn with the paper PICK THE RIGHT says Rejean Chiasson, head
cups left by faster runners. RACE FOR YOUR PACE. coach with Nike+ Run Club
TOP LEFT: RYAN BETHKE
Omaha, Neb.based Some races cater to in Toronto.

runner and triathlete everyone, while others Go into a race with a
Kirsten Case recalls one are geared at competitive game plan and stick to it RACHEL
DAVIDSON
race: The only people I age-groupers. Look for regardless of the empty

incentive: My most recent
race was the Chicago Half BOP-Friendly Races
Marathon, which I ran Some events distinguish themselves by going the extra
with Team Breakthrough, mile to welcome runners and walkers of every pace.
the American Brain Tumor
Associations endurance The Esprit de She runs and triathlons are great, says
team. I found it easier to Colleen Kelley. They have great support and many
nish, because I was racing runners encourage each other to nish strong.
for something bigger than WHERE: multiple locations
myself or the medal. WHEN: multiple dates
espritdeshe.com
REMEMBER: DFL
BEATS DNF BEATS The Rock 'n' Roll Marathon and Half Marathon Series
DNS. gets a big BOP thumbs up, thanks to well-stocked aid
For those of us at the stations and generous course cutoffs (up to 4 hours in
COLLEEN
KELLEY back, any race could, the half and 7 in the full for most races).
theoretically, be the one WHERE: multiple locations
where were the Last WHEN: multiple dates
in me, says Rachel Ofcial Finisher and come runrocknroll.com
Davidson, a Lillington, in Dead Frickin Last.
N.C.based runner. Kirsten Case lived many Cincinattis Flying Pig Marathon gets rave reviews for
The solution: athlete racers worst fear at last its tireless volunteers and bountiful cheer squads. Race
tracking. If your cheer summers HITS Twin Cities director Iris Simpson Bush, her pigscot, and 20 or so
squad can anticipate your Triathlon, in Waconia, volunteers cheer in the last official nisher. One year they
arrival at certain spots Minn. I was the last even waited almost 10 hours to do it!
along the course, they can nisher and it was well past WHERE: Cincinnati, OH
get there right on time. the ofcial cutoff time WHEN: 5/1/16
and I felt like a million yingpigmarathon.com
KEEP YOUR EYES bucks! To go from being
ON THE PRIZE. scared to complete a 5K The Medoc Spring Trail Race is great. They start the
During the darker [run] to completing a 70.3 BOPs in front and stagger the [start] times, so everyone
moments of any race, every [triathlon] was an amazing gets a chance to be in front, says Rachel Davidson.
runner has to dig deep to journey. I will forever be WHERE: Hollister, NC
remind herself why shes proud of this LOF. WHEN: 5/7/16
out there. I do not run to medocspringraces.com
win; I run to nish. I know
that I will not get an overall Roanokes Blue Ridge Half Marathon, touted as
placing medal, or an age- Americas toughest road half marathon for its
group medal, but a nish brutal 3,600 feet of elevation change, seems like a
medal. I remind myself counterintuitive choice, but a 7.5-hour half-marathon
during a race that I run for cutoffsame as for the full marathonkeeps the nish
me and no one else, says line buzzing: Theres no lonely walk beneath the arch.
Colleen Kelley of Chicago. WHERE: Roanoke, VA
In most cases, thats WHEN: 6/16/16
enough to get her over blueridgemarathon.com
the nish line, but Kelley KIRSTEN
CASE
recently discovered a bigger

U N
R EA
L I K PION
CHAM OF T H E B E S T RUNNE
RS
ACTICES
BEST PR
USE THE
With Run Like a Champion, you can

adopt the Olympic approach of Americas
most versatile runner, Alan Culpepper. During his
career, Culpepper lined up against the worlds best
runners at two Olympic Games and won national
titles from 5K to marathon. Now he shares the best
practices of the best runners, revealing a big-picture
approach that you can use to improve your running.
Run Like a Champion will enhance everything about

your running and make your goals not just possible
but probable.
AVAILABLE in bookstores, running shops, and online.
S E E A P R E V I E W AT V E L O P R E S S . C O M / C H A M P I O N .
FUEL UP
{ N UTRITIO N }
Natural Healer
RYAN MATTHEW SMITH/STOCKSY.COM
Colds are no fun for anyoneand for runners they can sideline training, throwing a
wrench into our race plans. Next time you feel a sniffle starting, brew yourself a cup
of hot water with lemon juice, fresh ginger and a spoonful of honey. The National
Institutes of Health Office of Dietary Supplements reports citrus may shorten the
duration of your illness, while ginger ghts nausea and honey soothes a cough.

FUEL UP {WERE OBSESSED}
I discovered Wildbrine when searching for new and yummy Im obsessed with the sour taste of kombucha and the good
ways to incorporate healthy fermented foods into my diet. bacteria never fail to soothe my sensitive stomach. However,
From salsa to kimchee, everything Ive sampled from this brand buying single bottles isnt good for the environment or my
has been a treat. My latest favorite is the Brussel Kraut ($9, budget. The solution? Kombucha Brooklyn Basic Home Brew Kit
wildbrine.com), which is equally delicious straight out of the ($45, kombuchabrooklyn.com), which has everything you need
jar or as an accompaniment to grilled pork, sausages or roasted to brew buch on the cheap and store it in reusable bottles.
turkey. Allison Pattillo, contributing gear editor Jessie Sebor, editor in chief
PROBIOTICS ARE GREAT FOR

YOUR GUT. HERE ARE A FEW
GOOD BACTERIA DELIVERY
VESSELS THAT KEEP OUR
RUNNER BELLIES (AND OUR
TASTE BUDS) HAPPY.
I start pretty much every morning with Greek yogurt, so the I started using Jarrow Formulas Jarro-Dophilus EPS ($23,
Yoplait Plenti Spiced Apple ($1.60, plentiyogurt.com) is a jarrow.com) about ve years ago when my doctor told me I
no-brainer for me. The little zing of sugar, plus the probiotic was experiencing symptoms veering toward irritable bowel
benets, make my gut smile and my post-run smoothies taste syndrome. Ive had so much success staying pain-free with
that much better. Of course, Im not only loving on spiced these probiotics that I take them religiously every night. Note to
applethe other seven avors rock as well! Caitlyn Pilkington, stomach trouble sufferers: Staying hydrated is very helpful too!
web editor Nicki Miller, managing editor

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FUEL UP {FUEL YOUR RUN}
NEVERMORE
Will You Order the Wrong Item
Fast food doesnt have to be unhealthy.
We turned to an expert to uncover some of the best choices you can make at big chains.
BY NICKI MILLER
hen youre
W looking for
something
quick to
attack your
hunger, you
can easily
nd yourself befuddled.
Are there any options that
are (at least somewhat!)
healthy? Wendy Bazilian,
a doctor of public health,
registered dietitian and
author of Eat Clean, Stay
Lean, shares her top picks
for tting fast food into a
diet that fuels your runs.
Burger King
Order This: SOFT SERVE
At 160 calories with 4g
protein, 4g fat and 130mg
sodium, Bazilian says, this
provides a lot of satisfac-
tion and some protein for
reasonable treat calories.
And, when paired with a
small handful of nuts, its a
solid post-run snack.
Hot Tip: When youre grab-
bing a goodie and fruit
wont sufce, this choice is
better than fries or cookies.
McDonalds
LEFT: ANDYWORKS/ISTOCK.COM; FACING: OYTUN KARADAYI/ISTOCK.COM
Order This: EGG MCMUFFIN

The classic sandwich has
300 calories with 17g
protein, 750mg sodium,
4g ber and is an excellent
source of calcium! If you
omit the Canadian bacon,
you reduce the sodium by
230mg.
Hot Tip: Skip the Egg
White Delight McMufn,

Order Up
Here are Bazilians
top tips for increasing
the health factor at
any drive-thru lane or
counter.
Burrito: Hold the
rice and/or potato,
since youve got
the grain covered
Bazilian says. You only with the tortilla. Subway Thirst Quenchers
save 50 calories, but the Choose black beans, Order This: DOUBLE CHICKEN Bazilian suggests
sodium is even higher than pico de gallo (salsa CHOPPED SALAD your next glass, cup
the original. fresca), extra lettuce, At 220 calories with 36g or mug be lled with
tomatoes and other protein, 4.5g total fat, one of these.
veggies. Instead of 480mg sodium, 4g ber Water: Never a bad
Sonic sour cream or any (good source), 50 percent idea for runners!
Order This: JR. DELUXE BURGER more than a sprinkle of the daily value of both Coffee: Milk adds
When youre craving a of cheese, go for vitamins A and C (for skin, calcium and protein,
burger, this one has 360 avocado. You might eyes, immune system and but add your own
calories, 15g protein, 20g also consider eating antioxidant functions), this sugar so youre not
fat, 500mg sodium half! salad has high protein for drinking a package
(surprisingly modest for a Egg Sandwich: This modest calories. Bazilian of Skittles.
burger!) and solid nutrition is a pretty good notes, A lot of crunchy Unsweetened Ice
from the tomatoes, onions, choice for fast food. nutrition bang for the Tea: With more
pickles and lettuce. Sodium can get high buck. avor than water, a
Hot Tip: Mayo is optional with the ham or Hot Tip: These stats are squeeze of lemon
so avoid it. I call it sausage, so consider without dressing. Think gives you a boost of
mayo-nightmare, says omitting that. Try to of a teaspoon of oil as vitamin C.
Bazilian. The calories pair with fruit, such about 45 calories and a Milk: For only 100
just add up too quickly. as apple slices or a tablespoon as 135. calories, a cup
She also suggests ordering pre-made cup. of low-fat milk (1
extra veggies. Salad: The dressing percent) offers 8g
can make the salad Taco Bell protein, calcium,
in steep competition Order This: FRESCO BEAN potassium and
with the burger for BURRITO vitamin D, and has
Fries vs. calories if youre not With 350 calories, 13g staying power. Pair it
Onion Rings careful, Bazilian protein, 9g fat, 1040mg with a small handful
When choosing a says. Use less sodium and 9g ber (more of nuts or a piece of
deep-fried snack, dressing or go for than a third of the daily chocolate.
go with the smallest olive oil and vinegar value), sodium is the issue
serving and share or some citrus like here. The rest is pretty
it with a friend. lemon or orange. great, considering its fast
Depending on the Sandwich: Whether and convenient, Bazilian
restaurant, the stats its a burger or a says. Balance by watching
vary on which has wrap, be careful sodium during the rest of
fewer calories and about the size the day.
less fat and sodium. and quality of the Hot Tip: If you order off
At Sonic, choose ingredients. If you the regular menu, ask for
fries, but at Burger can get a whole- it fresco style to swap
King, go for the grain wrap, do it. in pico de gallo instead
onion rings. Better Choose grilled meats of mayo, cheese and sour
yet: Apple slices are or veggie/hummus cream. This nutritional
showing up on more with no mayo and boost with tomatoes,
and more menus. pile on any extra onions and cilantro only
vegetables offered. has about 25 calories per
cup.

FRESHEN UP
{ B EAUT Y}
Thats the spirit.

If you wake up after a long night of debauchery not looking your
freshest, theres a reason for that. Alcohol dilates blood vessels
in the skin, which can lead to a swollen and puffy appearance
after the buzz wears off. But thats just one more reason to lace
FIRMA/STOCKSY.COM
up your running shoes on January rst! A solid sweat session will

increase blood ow, thereby ushing cellular debris and carry-
ing oxygen and nutrients to the epidermis (aka skin). So hit the
CREDIT
streetsyour face and your frame of mind will thank you.

STUDIO
PHOTO

FRESHEN UP {WERE OBSESSED}
t
akeup wearer, bu
Im not a big must to make my
mascara is a mLancome Hypnose
blue eyes pop. stom Volume Mascara didn Until
Waterproof Cu usa.com) not only of tet realiz recently
($28, lancome- thickens, it makes my com rrify e the , I
m i
lengthens and as if I were wearing exammakeup only f ng toxinlist
eyelashes look d I mention I have para ple, . Mas ound s
false lashes! Di uses watery eyes? link bens, a often cocara, fo in
ed t pre nta r
allergies that caI dont have to worry o br serv ins
e a
With Hypnose, two black eyes (nor Mas eop Thats ast can tive
P
that I will have king) if I sneeze, tear cara le Ex why cer.
smudging or ay butt off. com ($24, w pressi W3ll
) 3 on
up or sweat m ctor w thin is now t llpeopl ist
art dire a
form terli to t he on e.
g
Erin Douglas, ula ne. Th ouch ly
u m
sun like ses ing e organ y
is 10 flower bees redien ic
scar 0 perc seed wax a ts
y stu ent oil nd
ff. free and
Je of
edi ssie Se the
tor i bor,
n ch
ief
WE LIKE RACCOONS,
BUT WE DONT WANT TO LOOK
LIKE THEM, SO HERE ARE
OUR PICKS FOR OUR OFTEN-
SWEATY PEEPERS.
I dont gravitate toward

waterproof formulas as
much as other runners
might; Im more of
a volumizer. Thats
why I moved toward
MaybellineVolum
Express the Colossal
Chaotic Lash ($9,
maybelline.com)it bulks
c-
ani up my nearly nonexistent
e org agon r
th w a lashes. The unique curve
on nd ye
p ed nts ba ra last brand , in the brush lets you get
m e a
I ju gredi masca nd the ormul VS. that messy look, which
in for fou ns F at C at
I
en icia ble th complements my hazel eyes,
wh Phys availa lly care would e
h according to the makeup-
dily rea age t t t
rea didnt cover ughou uldn g counter mirror. Oh, and its
I ight thro t wo urin
l i d w also waterproof! Caitlyn
the ssipate , since mess n. No e
id day e a n ru com r Pilkington, web editor
k o s a
ma fterno nd ha ic We s),
a ra an re
my the b th Org rugsto ically g
wi 0, d ec lon
out It ($1 h is sp ast as hile it .
rk ic l w s
Wo wh ned to rkout y lashe ller,
s ig w o m i M i r
de s my thens Nick edito
a eng ing
l nag
ma
16TH ANNUAL
APRIL 24, 2016
THIS IS LIFE FOR KILIAN JORNET, the worlds

fastest trail runner. In his book Run or Die, Jornet runs with us
around Lake Tahoe, across the Pyrenees, through the Western
States 100 and Ultra-Trail du Mont-Blanc, and up and down
Mt. Kilimanjaro. Jornet tells us his secrets and why, for him,
life is a simple choice: Run or die.
Available now in bookstores, running shops, and online.
Read the rst chapter free at www.velopress.com.
FRESHEN UP {BEAUTY}
Face Forward
Running is already tough on skin, so why add insult to injury?
Whether you are a chronic over-exfoliator, tend to fall asleep with your makeup on
or nd yourself using the hand soap on your cheeks in a pinch, were here to help you kick your bad beauty habits.
Follow our 11-step program for glowing, healthy skin.
BY MARISA WALKER
WINTER TIP!
Switch to a more hydrating
moisturizer when the skin is
sapped by dry air.
1
Cut Out the
Cloth
2
Say No to
Soap
3
Stop Over-
Exfoliating
4
Change Your
Tune on Toner
5
Use Astringent
Only If Oily
6
Dont Aim for
Squeaky Clean
Using your hands, Even in a jam, its Theres something While toners can Astringents are Tight skin is not an
the old-fashioned imperative to steer about a serious scrub give your face a fresh for oily skin types, indicator of clean (or
way, is the easiest clear of soap. Soap that feels amazing, feeling, they arent Peredo says. They healthy) skin. If your
way to wash the can dry the skin out, but it can be too much necessary, according help to remove excess skin is dryand in the
face, says Dr. Marina as well as cause of a good thing. to Peredo. They were sebum and often winter, most of ours
Peredo, associate irritation, says Over-exfoliating originally formulated deliver ingredients istry the new oils,
clinical professor licensed aesthetician causes broken to restore the skins pH such as salicylic gels and milks. These
of dermatology at Edyta Jarosz capillaries, irritations balance after cleansing acid to treat acne. bind to the oils in your
Mount Sinai Hospital from Manhattan and redness with soap. Theres Instead of an alcohol- skin and makeup,
in New York City. If Dermatology and particularlybad for no harm in using a heavy brand, Peredo and then rinse them
you like washcloths, Cosmetic Surgery in those with rosacea mild toner, however, recommends using away, Jarosz says.
she advises using a New York City. The or acne-prone skin, especially after a witch hazel, a very Glo Therapeutics
clean one daily, since binders that hold a says Jarosz.It workout or during natural astringent. Essential Cleansing Oil
a wet cloth will harbor bar of soap together can actually cause your nightly cleanse. When you nd yourself ($29, gloprofessional.
bacteria. For a hands- naturally have a higher blemishes to spread. Jarosz says, If you with a breakout, com) uses a powerful
free approach, Peredo pH than products that Jarosz recommends wear a lot of makeup, reach for Dickinsons blend of plant-based
suggests a tool, such are formulated for exfoliating once or it just helps ensure Witch Hazel Cleansing healthy oils and
as the Panasonic cleaning the face. twice a week. Choose your cleanser didnt Astringent Towelettes vitamin E. Sustainable
Micro-Foaming Instead, opt for a a formula that scrubs miss anything! ($6, drugstores). Youth Ultra Creamy
Cleansing Device targeted bar, such and hydrates, like Cleansing Lotion ($50,
($250, beauty specialty as perennial favorite Naturopathica Oat sustainableyouth.com)
stores), which includes Dove Beauty Bar Cleansing Facial Polish has antioxidant-rich
a tapered-bristle ($3, drugstores); the ($52, naturopathica. cocoa seed butter and
brush to gently purify. moisturizer-based com), which exfoliates aloe vera.
(Bonus: It includes a formula leaves skin with jojoba while
pore-targeting silicone clean but not sapped rehydrating with
brush for areas like of its natural oils. soothing oats.
around the nose.)

DOCTORS
ORDERS
Dermatologist
Marina Peredo
offers advice
for skin issues.
The best place
to start? By
reading the
ingredients on
the label.
If you have
Adult Acne:
Use a cleanser
that contains an
AHA/BHA.
Rosacea/
Eczema: Go
for a gentle
cleanser rich in
7 8 9 10 11
glycerin.
Hyperpig-
mentation: A
Wash After Mask in Make PM Your brightening Never Miss Seek Help
Wiping Moderation Priority cleanser Moisturizer From a Pro
that contains
No gym bag is Applying a facial mask Your skin requires glycolic or kojic Now that youve Now you have an
complete without can feel like youre a little more love acid works best. cleansed, top it off excuse to book that
cleansing wipes. taking an extra careful during your evening with a moisturizer to spa appointment:
However Jarosz measure to purify cleanse. Jarosz says, Chapped Skin: maintain the health The doctor prescribed
advises, Remember your skin. But only At night the role of A rich, creamy of your skins outer it! Peredo as well as
that the ingredients in use a deep-cleansing cleansing is two-fold: cleanser will dermal layer, which Jarosz recommend
wet packaged wipes or rening mask once to remove dirt and restore works as natures monthly facials.
do not get rinsed per week. Jarosz pollutants from the moisture. barrier against Jarosz says, It takes
off. Adds Peredo, warns, Overuse of day; and to address free radicalsthey your skin four weeks
Cleansing cloths these could cause concerns, such as acne Mature Skin: contribute to aging to move through
remove makeup and irritation and dryness. or aging. Peredo A cleanser and damage. the full life cycle of
dirt and are a good They are mostly adds: You can use a that contains Use a moisturizer skin-cell growth and
bet if you dont have recommended for oily milder cleanser in the enzymes will appropriate for your exfoliation; a facial
access to water, but skin. The black moor morning or just splash help cellular skin type: Oil-free helps that process
do not substitute for mud in Peter Thomas water. However, if turnover. for acne-prone along. The treatment
washing the face. Roth Irish Moor Mud you have acne-prone skin, hydrating for will keep your skin
Purifying Black Mask skin: Wash with Blackheads: A normal skin, and a clean, clear and
($28, sephora.com) a medicated acne cleanser for- rich moisturizer that toned.
draws out dirt, oil and cleanser morning mulated with contains ingredients
impurities as it infuses and evening. After salicylic acid such as shea butter
skin with moisture and a workout, use a will help keep for dry skin, Peredo
vitamins. purifying cleanser to pores clear. says. Before applying
remove excess oil and a cream, massage
bacteria. Oversize Pores: a few drops of The
An AHA/BHA Body Shop Oils of Life
ESKAYLIM/ISTOCK.COM
cleanser will Intensely Revitalising

make pores Facial Oil ($44,
look smaller. thebodyshop.com) to
give skin a boost.

FEEL BETTER
P E R FO R M B E T T E R
Gut issues, headaches, food cravings
is your daily diet wearing you down?
Find out for sure with

The Athletes Fix.
The Athletes Fix will help you
nd your problem foodsand
the foods that make you feel
and perform your best.
Dietitian Pip Taylor offers a

smart, three-step program
to help you fuel workouts
while isolating specic food
intolerances. Youll improve
your daily diet, cut out
common irritants, then add
back foods until you feel
great enjoying your own
personalized clean diet.
Feel better and perform

better with The Athletes Fix.
Available in bookstores; bike, tri, and running shops;

and online. Read a chapter at velopress.com/fix.
AFTERBURNING
LOVE
STOKE YOUR METABOLISM

TO SHED UNHEALTHY POUNDS
WITH THIS 5- TO 10-MINUTE
TRICK FOR RUNNERS.
BY JESSIE SEBOR
PHOTOGRAPHY BY CRAIG CARPENTER & MIKE CHRISTMAN

AFTERBURNING LOVE
acking WORKOUT GUIDELINES
T
Complete any one of these eight nishers after an easy or
on a mini
moderate run. Strength-training beginners should start with
workout to
a single session per week, while more advanced athletes
the end of
can perform one up to ve times weekly. Burdick says, Start
your run conservatively and listen to your body. If youre overly sore or
can make tired, back off. She notes that most runners will start to see
a huge results in three to four weeks.
differenceespecially
if youre a runner trying
to lose weight. Trainers
often use nishers,
bouts of short, intense
exercise, as the nale of
a sweat session, to help
clients get in shape.
1 SPRINT FINISH
This ones easy. If you
are going out for a
Why? Allie Burdick, normal run, start to
ACE-certied personal pick up the pace in the
trainer and founder last mile, accelerating
of VitaTrain4Life. gradually to an all-out
com, explains, Excess sprint by the end.
post-exercise oxygen
consumption, or
afterburn, describes the
calories burned as your
body recovers from a
2
workout. The longer you
burn depends on the
intensity level. BURPEE FAIL
In other words, (A) Start standing tall. (B) Squat down to put your hands on the
high-intensity exercise ground, (C) then jump your feet out behind you so your body is
stokes your metabolic in a pushup position. (D) Complete one pushup then jump your
re. Unless you are feet back into your hands. (E) Now jump straight up as high as
completing a speed you can. Thats one burpee. Push yourself to see how many you
workout or tempo run, can complete without resting (aka until you fail).
youre not reaching a
level that will encourage
afterburn by running Try this technique with
alone. (If you tried to (A) almost any bodyweight
do a tempo run every exercise: squat jumps,
time your shoes hit the mountain climbers,
pavement, you might pushups, lungesget
burn extra calories but creative!
youd also burn out.)
(B)
The solution? Use a
few minutes after your
run to test your body in a
controlled way. The trick
is to constantly try new
challenges. Burdick says,
Because your body is (C)
so good at adapting, its
going to quickly catch on
to these afterburns, so
you have to keep mixing (D)
it up to fuel that re.
(E)

3 THIRTY-THIRTY
Complete 30 seconds of mountain climbers, followed
immediately by 30 seconds of dips. Repeat without rest for
4 BENCH JUMP
Find a box, step or bench thats roughly 12 feet high. (A)
Lower into a squat and (B) explosively jump onto the bench.
35 minutes. Step back down and repeat. Complete four sets of 20.
(A) (B)
Mountain climbers: From a pushup position, lift your right

knee toward your chest. Jump your feet to switch position
so your left knee is up. Continue at a challenging pace.
(A)
(B)
Dips: (A) In a tabletop position, (B) bend your elbows so you

feel it in your triceps, and then return to the start position. (A) (B)
Continue at a challenging pace.
5 DOUBLE SQUAT
Complete (A)
10 regular
squats, followed
immediately by (B)
10 squat jumps
(pushing your body
off the ground (A) (C) (D)
at the top of the
squat). Rest 10
seconds. Continue
this pattern for 35
minutes. 6 TRIPLE LUNGE
Complete (A) 10 walking lunges (5 each side, alternating
legs), (B) 10 side lunges (5 each side, stepping out laterally
while pressing your hips back as low as you can) and (C and
(B) D) 10 jumping lunges (5 on each side, alternating legs). Rest
20 seconds. Continue this pattern for 35 minutes.

AFTERBURNING LOVE
7 STRIDE IT OUT
After you nish your run,
nd a place to stand where
theres a marker about 100
feet away (the end of a
block, a tree, etc.). Sprint
in a controlled way to
this landmark. Rest for 20
seconds. Repeat a total of
six times.
8 CIRCUIT WORK IT
This is one of the most versatile nishers. Anything goes.
Burpees, mountain climbers, pushups, bench jumps,
Frog jumps: (A) Squat
down with your knees
pointing outward (like a
squats and lunges all t the bill. Here are four more ideas pli), touching your hands
with instructions. Complete 20 reps each of ve different to the ground. (B) From
bodyweight exercises without resting between sets. this position jump into the
air as high as you can, with
Tuck jumps: Jump as high as you can, tucking your knees your arms up. Thats one.
into your chest at the top of the jump.
(A) (B)
(A) (B)
Bodyweight deadlifts with hop: Stand on one leg. (A)

Reach your lifted leg behind you, hinging your upper body
forward until you form a T. (B) Drive this knee back toward
High knees: Sprint forward, driving one knee up to your chest your chest, hopping at the top of the movement. Thats one
with each stride. One stride on both legs equals one rep. rep. Do half your reps on one leg, then switch sides.

LETS GO
COMMITMENT
QXN[ISWXQ[S_TdWSE_QZÊ_[[@NbNdW_^FSbXSc
B
PREPARE TO BE INSPIRED BY THE
INCREDIBLE WINNER OF OUR
COVER RUNNER CONTEST AS WELL AS
OUR OTHER SEVEN FINALISTS.
BY NICKI MILLER
PHOTOGRAPHY BY JOHN DAVID BECKER

BECOMING
A COVER RUNNER
When voting went live this
fall for the Womens Running
Cover Runner Contest Present-
ed by Rock 'n Roll Marathon
Series, Kiley won the hearts
of our readers and followers
online as more than 10,000 of
you cast votes. This was after
she and seven other finalists
were chosen by our editors
from 5,000-plus entries and
nominations. Special thanks
go to Kileys mom, Kathleen,
for entering her daughter!
Kiley won a trip to the cover
shoot, a three-nights stay at
the Marriott Marquis San Diego
Marina, some sightseeing and
running with WR editors (of
course!). She also received a
new running wardrobe from
Brooks and a Rock 'n' Roll
TourPass 3-Pack for 2016.

for organizations like her local says that the family has transformed
childrens hospital and the Make- their lifestyle to become more healthy
a-Wish Foundation. As Kiley got thanks to Kiley. But while she aims
older, she upped her goals, both to inspire, more than anything, Kiley
in terms of distance and positive likes to be part of the pack. Shes
impact. This fall, she ran her happiest running with friends (some
second Chicago Half Marathon for have started because of her) or other
the Epilepsy Foundation. runners during a race.
Running hasnt always been easy All she ever wanted to be was a
though. Since she was about two- runner. Not a special needs runner.
and-a-half, Kiley has struggled with Not anybody with a physical disabil-
epilepsy, which causes persistent head ity or cognitiveshe just wants to be
pain and life-threatening seizures. included and run with everybody else,
She also has mild cerebral palsy that Kathleen says. Thats what makes her
affects her gaitbut Kiley doesnt let happy is just being in that crowd of
any disorder dene her. runners and just doing what she loves.
>> At 8 years old, Kiley Lyall toed the Most people would say, You know
line for her rst race: the 4 x 400- what, its been a really crummy day. DRIVE TO FINISH
meter relay at the Special Olympics. Theres no way Im going to run today. In 2014, Kiley set a goal to run her rst
As the anchor, Kiley watched and wait- Weve had a lot of those days, where half marathon. The training meant a
ed as her three teammates ran their she struggles, Kathleen says. Shes lot more mileage, and Kathleen says it
laps. By the time she received the ba- still motivated to grab those shoes, so had a huge impact on her daughters
ton, her team was in last place. In spite theres something in her about running condence, energy levels, speech and
of never having raced before, Kiley that she loves. focus.
tapped into her competitive instinct. Kiley explains it simply: It makes Running has denitely changed our
She ran as fast as she could, passing your body feel good. lives. Weve met so many wonderful
every other runner before crossing When Kileys parents, Kathleen and people along the waynot only will
the line in rst place. That moment Jay, talk about raising their daughter they feed off of her, but she feeds off
sparked a passion that has only grown with special abilities, they explain that of them, says Kathleen, who also ran
stronger for the 24-year-old from the she hasnt been treated differently her rst half with her daughter. I just
Chicago suburb of Bourbonnais, Ill. than her sisters, Mallory and Marissa. cant express the change in her in a
She is used to telling this story, She does chores around the house, and years time.
with the help of her mom, Kathleen, Kiley isnt exempt from family jokes Just a few years earlier, when Kiley
since Kileys moderate autism can and playful ribbing. was 18, she experienced complications
make verbalizing a challenge. When Since Kiley started running, shes that caused her to become dangerously
they tell the story, Kiley inserts some often the instigator in the household ill. Seizures coupled with an inability
poker-faced humor for dramatic effect when it comes to tness. Kathleen to absorb nutrition caused massive
as her mom asks, What medal did
you win? Kileys response: Bronze?
No, her mom says. Silver? No again.
Gold. Indeed.
Kiley lights up when people talk
about running. But her sparkly eyes,
with the longest possible eyelashes,
bring a natural radiance to all kinds of
conversationswhether about mod-
eling for a photo shoot for a national
magazine, or ipping tires as part of
her strength training (no big deal), or
acting in a recent stage production of
Bye Bye Birdie. Even when she sports
a shy smile, its clear that Kiley enjoys
sharing her accomplishments, espe-
cially when she can inspire others.
COURTESY OF THE LYALLS(2)
IN THE CROWD
After Kileys triumphant running de-
but at her local Special Olympics, she
started running 5Ks to raise money

weight loss, fatigue and hair loss. ions and her likes and her dislikes. She this year. On a cooler day, no seizures
During this time, the family feared never did that before. disrupted her 13.1-mile run, which she
for Kileys life, never imagining she completed in 2 hours and 55 minutes.
would be able to run again. But thanks COMING INTO HER OWN At the nish, the medals were the size
to intravenous nutrition intervention Kiley is just a Renaissance woman, of dinner platesperfect for Kiley, who
and an implant to combat seizures, her Marie says. She does everything. She loves her bling, whether its her brace-
health went on an upswing, and she embraces everything. lets, nose piercing or braces. They accent
started to regain her strength. We got In addition to running all kinds of her sparkling eyes and smile when she
our girl back, Kathleen remembers races, including at the regoinal Special shines in front of the camera.
through tears. Olympics, Kiley competes in equestri-
Once Kiley was well enough to an events and enjoys karate, kayaking, LOOKING AHEAD
train for 13.1 miles, its no surprise she modeling and acting. Because of Kileys life-threatening
would pay it forward by running her It wasnt until Kiley was 21 that her seizures, shes a candidate for brain
rst half to raise money for epilep- talent in photography was discovered surgery that could happen this winter.
sy research. She also became a key after she brought a camera on a class She got a second implant last summer
member of the Leukemia & Lympho- trip to the Museum of Science and to reduce the length of the attacks, but
ma Societys Team in Training, after Industry. Kathleen called her teacher she can still experience up to a dozen
friends invited her to attend weekly afterward to ask if anyone else had a day. After the surgery, its possible
track workouts. been taking pictures with it, because she could be completely seizure-free.
When the Lyalls rst started at- she was so surprised at the quality of (If she has the operation, shell need to
tending the workouts, coach Marie the photos. Now she and her mom shave her head, so of course, she wants
Jarrell says, Kiley was very quiet, head have Curlygrace PhotographyKiley to donate her beautiful, thick, wavy
down, not really communicating with loves to photograph people, and the hair.)
anyone. As time progressed, she went Assuming a positive outcome, there
from quiet participant to expressive could denitely be 26.2 miles in Kileys
memberwhen Marie was ghting future. She and her mom expect they
breast cancer during that season, Kiley will be fundraising with Team in
made her a pink Build-a-Bear. Training ofcially in the future. Kiley
When half-marathon day arrived, it has also expressed interest in doing an
was hotwhich can be tough for Kiley indoor triathlon.
as high temperatures exacerbate her When Kathleen and Kiley discuss
epilepsy. All went well until mile 10, the impact of winning this contest,
when she had a seizure. Kiley told her they dont focus on their own family.
mom she wanted to continueand Weve talked about what its going to
then experienced a second seizure just do to open doors, says Kathleen. Our
a mile later. hope is to take this experience and
The race paramedics advised against move forward to help other families
continuing to run, but Kiley disagreed. like ours enjoy what health and tness
Kathleen understood her daughters business experience has improved her and running has done for Kiley.
drive to nish what they had trained social skills. Kathleen has another business idea
for. They kept going and, luckily, no Kiley also works part-time at a beauty for her and Kiley: build an indoor sen-
more seizures came. Marie had heard salon. Through a program to enable sory gym, where people with special
about the setbacks and met up with specially abled high-schoolers get work abilities could engage in activities with
Kiley on the course, and they crossed experience, she started by helping out their families. She says, Maybe some-
the line together, holding hands. with towels and sweeping. When the day some of these individual athletes
Thats Kiley. Thats how she gets program ended, she graduated to greet- will become part of a huge inclusion
through life, Kathleen says. She just ing customers and answering the phone. movement at their schools in individu-
says, Okay, seizures done, lets go. Because of her mild cerebral palsy, al sportswhere only their abilities are
Kathleen says running has allowed Kiley cant straighten her right leg and seen and not their disabilities!
Kiley to tap into her inner strength her foot turns in a little when she runs. Kiley would also like to participate
and for the two of them to deepen This prompted her to start strength in the Special Olympic World Games.
their relationship in a way she never training at a local gym as well. The This summer when they were held
thought possible. With autism, you muscular development helps her body in Los Angeles, she was one of the
lose them. For the longest time, you try to overcome these limitations. athletes chosen to run with the torch
to connect and theyre not there, she After the rst half marathon, Kiley through Chicago. After watching the
explains. It came in bits and pieces, gave her mom a hard time about how events on TV, Kileys interest solidied,
but it was probably just about a year tough it was, but that didnt stop her and shes focused on running a fast
ago when we did the half marathon from wanting to do it again, so they re- mile. Look out for more victories in the
that she started voicing her own opin- turned to the Chicago Half Marathon future for this amazing winner.

Cover
Runner
Contest
Finalists
When word of our contest CHARLOTTE YOUNG BOWENS MELISSA FARRUGGIA AMELIA GAPIN
went out over social media, University research administrator Stay-at-home mom with two daughters Software engineer
Ann Arbor, MI Houston, TX Jersey City, NJ
we were inundated with
If loving to run is wrong, I dont want When I run, I feel ALIVE! Ive started runs feeling on the verge of
more than 5,000 entries to be right. suicide and by the end had a huge smile
on my face and saw nothing but the
and nominations. beauty in the world.
Thank you to everyone
for sharing your love of This nearly 50-year-old grandmother of Missy is a rape survivor who is over- Amelia is a transgender marathon runner
three, who loves the outdoors, rap and coming her trauma, with the help of and activist.
running and inspiring us gospel music, completed a 50-mile race in running, and sharing her story with other How has running changed your life?
September. Charlotte says her passion for survivors. When I was transitioning, running was
in countless ways. running has turned her formerly obese How has running changed your life? I a safe place to process both the ups
It was not easy selecting body into a lean running machine. was raped several years ago, leaving me and downs of it all. Running has always
Current goal: Charlotte aspires to run her with a dislocated hip and walking with a been there for me as an escape from my
eight nalists, but we think rst 100-mile race in 2016. cane. I became depressed, gained weight depression. Its brought me peace and
Three words that describe you: and was in constant pain. I decided that bliss when I most needed it.
youll agree they prove Serendipitous, determined and mystical my attacker was not going to take any What dont people realize about
there is no shortage of How has running changed your life? My more from me. I put my running shoes transgender athletes? A lot of people
story starts with walking on a treadmill back on! With every mile I ran, I took think transgender women have an
incredible women for 2 minutes at 2 mph at the YMCA in back my strength, my condence and my advantage inathleticsbut science
Washington, D.C., back in 2000 when happiness. I lost 110 pounds and ran my doesnt support that conclusion. If
in our sport. I weighed more than 300 pounds. The rst half marathon in November. I am transgender women had an advantage,
commitment to move on a daily basis strong. I am a survivor. I am a runner! you would see us dominating over our
with slow-yet-determined incremental What was it like to be a nalist? One cisgendercounterparts, but this simply
increases in time, speed and/or distance woman I met told me how she was isnt happening. I am slower compared to
turned into my capacity to run a half assaulted when she was a little girl; she other women now than I was compared
marathon within 6 months. said she had never told anyone before to men before I transitioned.
Proudest running accomplishment? The because she didnt think anyone would How did transitioning affect your
height of my running occurred in 2015 believe her. I told her that I believe her, running? I added over a half hour to my
(weighing 170 pounds) when I decided to and we held each other and cried. She is marathon time. I knewthat ridding my
train for an ultra racesomething I didnt now training for her rst 5K! body of testosterone was going to have
even know existed a year before. Crossing How has running affected your family? a huge effect on my bodys ability to
the nish line of the 50-mile Woodstock I love running with my husband, and in maintain muscle mass andstrength. I
Run was one of the most amazing 2014 our two beautiful daughters started knew I was going to be slower,but not
moments of my life. running with us. Our 7-year-old is deaf this much slower. I have to work twice as
and has run four 5Ks and our 5-year-old hard to make small gains.
has run two. They are my heroes! I Your ultimate run? My ideal run is 8 miles
cant imagine my life without them, so during a big summer rain storm. Not only
I recently gave birth as a surrogate and does the rain pouring down on my body
helped make a beautiful familytheir feel great, but it feels like its just me out
little girl just turned 1 and loves her there, alone with myself. Its where I get
running shoes. my best therapy.

CHERYL HILE TATSIANA KHVITSKO DAVINA MCNANEY CAT OGLE
University fund manager Graduate student Stay-at-home mom with two daughters Graduate student and veterinarian
technician
San Diego, CA Kansas City, MO Medway, MA
Calimesa, CA
Do what I can and never give up! Cherish every mile, because there is Life is going to throw curveballs. You can
someone who cant run at all, no matter be knocked down by them and never get When I run, I feel free.
how much they try! back up, or you can rise above. If a goal
scares you to death, then youve set the
bar properly.
Cheryl has run more than 30 marathons From Belarus, Tatsiana is a congenital Davina is a wife, mother, ultrarunner, Cat is a doctor of veterinary medicine
since her diagnosis of multiple sclerosis double amputee (due to the Chernobyl philanthropist and cancer survivor who candidate at Colorado State University
(MS) in 2006 and wants to encourage nuclear accident) with a passion for celebrated by running 470 miles across who has combated anorexia and nished
others to never give up. running. four states last summer to raise more than her rst 50-miler this year.
How has running changed your life? How has running changed your life? $23,000 for the Breast Cancer Research How has running changed your life? A
Shortly after being diagnosed with Ive always been an amputee and never Foundation. few years ago, I suffered from a severe
MS, I started tripping and falling while knew what its like to run until four years How has running changed your life? I eating disorder and ended up spending
running. I learned it was drop foot, a ago. When I put on those running blades, dont just run for myself. I run to inspire six weeks in a hospital ghting for my
common condition of MS. My doctor told I was running so fastI felt like I was others and encourage excitement for a life. Once I reached a healthy weight and
me to lower my expectations, which did ying! Running gave me condence, cause. It brings more meaning to my goals started working on my personal demons,
not sit well with me. I found an orthotist because I couldnt hide my blades under rather than just running for a PR. I found running as a way to calm my
to build a carbon ankle-foot orthotic so I pants. It made me realize that I am What did you learn from ghting breast mind. It has been a constant motivator to
could continue running. I have set a new stronger and unstoppable. cancer? My advice to other women is stay healthy so I can run strong.
goal to be the rst person with MS to run What is it like to run on blades? I love please get your mammograms, stay on What did you learn from struggling
seven marathons on seven continents being an amputee runner andshow- top of your health and know your risk. If with anorexia? One thing I learned is to
in 12 months, and raise money for the ing abled-bodied runners what I am that difficult day comes when you are told simply confront everything head on. I
National Multiple Sclerosis Society. capable of doingbut also I love showing you have breast cancer (the reality for one buried the sexual assault I experienced as
Your ultimate run? Forty-ve degrees disabled-bodied athletes that its possible in eight women), realize that you do not a child, telling absolutely no one, and it
and cloudy, because heat heightens my to run with one ormore prostheses. I am have to struggle alone. The breast cancer manifested itself into a full-blown eating
MS symptoms, like nerve pain. I recently not the fastest, I am not the slowestI survivor community is very supportive. disorder that literally almost killed me.
ran a marathon in 80-degree weather. My am just a proud runner! Your ultimate run? I love getting to a My intention with being so open is to
right butt cheek kept buzzing. I thought Your ultimate run? To run with no pain! state-line sign and realizing that I crossed bring awareness to this very real issue
I was having an MS exacerbation. I later Haha!Myrunning journeyisnteasyat all, the entire state one foot strike after the
and to realize that eating disorders linked
realized it was just my phone texting me but Iwouldnt change anything. other. My ideal run takes me from one
to sexual assault happen more often than
with my 5K splits! Whats your speed philosophy? Dont get place in my life to another. I will not stop
the majority of us realize.
Favorite running gear? My ankle-foot upset if your timeisnt as fast asothers. until the ability is taken from me.
orthotic (AFO). I cannot run without it. Remember, a 5K in 19 minutes and a 5K in Favorite running gear? Injinji toe socks Your ultimate run? On a mountain trail
with a ton of climbing and a ton of miles.
DAVINA MCNANEY: GREG SADLER PHOTOGRAPHY
The AFO holds my foot upat a 6-degree 30 minutes are both a 5K. and Trail Toes Anti-Friction Cream save my
angle, so I no longer trip.My rst run feet from excruciating blisters. I would want my anc, Derek, and our
was maybe 0.2 miles. That was as far ultrarunning friends thereand of course
as I could go. It was that hard. Running my malamute mix, Pheidippides.
made me a very determined person,
which makes me better at coping with
MS setbacks.

CALI
IS THE CITY OF ANGELS
HEAVEN FOR RUNNERS?
SOME OF THE FASTEST
MARATHONERS IN THE
COUNTRY SHARE SEVEN
SPOTS TO SEEK SWEATY
SANCTUARY.
BY JESSIE SEBOR
B
etter known for
poolside parties
and terrible traffic
than fresh air and
open trails, Los
Angeles might
not seem like a
runners paradise.
But for native An-
gelenos who like to sweat, the fact
that the citys running culture is
hidden is part of its charm. A lot
of people think LA is just cement,
cement, cement, explains runner
Katja Goldring. But if you drive 10
minutes, you can get to cool trails,
the forest or the beach. Thats what
I love about LA. If you look a little
hard, you nd almost anything.
On Feb. 13, however, running will
take center stage when the city
plays host to the Olympic Trials
Marathon for the rst time in his-
tory. The fastest long-distance run-
ners in the country will battle it out
for 26.2 miles through downtown
LA. The stakes couldnt be higher,
as the rst three runners to cross
the line will punch their tickets to
the 2016 Summer Olympics in Rio
de Janeiro.
Of the more than 180 compet-
itors, a small handful train year-
round in the City of Angels, prov-
ing that the gritty streets can be
excellent grounds for race prep.
Goldring, herself a trials qualier,
says, I set a big goal making it
to the trials. Now getting to run
it in a city I love is very exciting.
We found out from Goldring and a
few of her fellow qualiers where
PHOTO CREDIT
the fastest women in LA go to get

even faster.

Turn to I Did It (page 16) for more
info on the Olympic Trials Marathon and
what it takes to become a competitor.

CALIFORNIA DREAMING
Palisades Park
With both a paved path and a pat-dirt trail,
this park delivers a little bit of running bliss
in the heart of Santa Monica, a beachfront
area in West LA. Olympic bronze medalist
Deena Kastor spent many mornings explor-
ing the city on foot when her husband act-
ed as race director for the LA Marathon. She
says the beauty of this park is looking over
the sandstone bluffs to the Pacic Ocean,
where you see boats, helicopters and, if
youre lucky, a school of dolphins. Kastor
recommends running north toward San
Vicente Boulevard and sprinting the Santa
Monica stairs if youre up for a challenge.
3 / Beverly Hills
Twenty-two-year-old Emily Gordon surprised herself when
she ran her very rst marathon on minimal mileage (she
was focusing on triathlons at the time) and nished in an
incredible time of 2:51. After the breakthrough performance,
Gordon has focused more on running and gravitates toward
this chic neighborhood to pound out the miles. On the roads,
people are friendly and supportive, she says. I love being
able to wave hello or exchange words of encouragement with
fellow runners.
CLOCKWISE FROM LEFT: ANNA BRYUKHANOVA/ISTOCK.COM; BGWALKER/ISTOCK.COM; MATT MARRIOTT/LOS ANGELES TOURISIM & CONVENTION BOARD
GRIFFITH PARK
One of the largest urban parks in
North America, Griffith started as
an ostrich park in the 1890s, but
the birds have been replaced by
2 / WEST COVINA ocks of runners trotting along
Located about 19 miles east of downtown, this independent the trails each day. Goldring
city in Los Angeles County is a favorite training spot for calls the park her hands-down
Lenore Moreno, who qualied for the trials by winning the favorite place, and Kastor adds,
2015 Rock 'n' Roll San Diego Marathon in 2 hours, 41 minutes. There are so many miles [53!]
I love it because it feels so safe here, she says. West making up this iconic park where you
Covina also happens to be Morenos hometown, but she would can see the Hollywood sign and the
enjoy running there regardless. Head to the 7-mile Ballona observatory. Be ready for a chal-
Creek Bike Path and youll nd plenty of joggers and people lengethe inclines are a grindand
just out exercising, Moreno says. I feel they are the ones bring your credit card to grab a
who motivate me to keep me going. They are the ones post-run coconut scone from the
inspiring me. lovely Trails Caf.

5 / ROSE BOWL FAST FINISH
LOOP These Olympic Trialsbound women share their rst
You dont have to marathon memories.
be a football fan
to enjoy this lovely 1) Katja Goldring, 25, West LA
stadium. A 3-mile First Marathon: Los Angeles
trail circles the pe- Im LA through and through. I grew up there
rimeter, making it and went to public schools. When I was
a great spot for a in middle school, the city had this really
short run or long cool program called Students Run LA.
tempo work. Kastor Its a program for kidsmostly in inner-city
says this particular spot is great for people watching or dog schoolsthat gives students shoes and pays for their entry
admiring. She adds, I love taking in the variety of personal- to local races. I did it when I was 12 and signed up for the
ities that make up the city. LA Marathon. Its funny because I was not a runner at all! I
was a soccer player at the time. I dont know if I would say
I ran the race, but I nished!
2) Emily Gordon, 22, Westwood Village

First Marathon: Nike Womens San Francisco
I spent the summer before the race training
heavily for triathlon. My team was going to
the race together and it was the same price
to run the full or half, so I gured I would
get my moneys worth. I remember taking
off, concerned I was running too fast. Around 13 miles, I
caught up with one of my teammates. She said, Pass me
and youll be in third. I was blown away. I picked it up
and soon passed the rst-place girl who was with the lead
cyclist. I was about to chat with him. He told me to shut
up and run faster! I was able to pass the male who was
leading the race to be the rst one across the line.
3) Deena Kastor, 43, Mammoth Lakes

First Marathon: New York City
I chose New York because I wanted to have
LEFT, FROM TOP: TVISIT PASADENA; GARY KAVANAGH/ISTOCK.COM;
a great experience without the expectation

6/ SANTA MONICA MOUNTAINS
Home to Griffith Park and a go-to training spot for runners
of posting a fast time. It was unfortunate
that the events of 9/11 happened while I was
looking for rugged terrain, this National Recreation Area of- training for it, but spectacular that the city
fers 150,000 acres of trails. Goldring says she did the bulk of revitalized itself to host the world for the marathon. It was
COURTESY OF DRAKE STADIUM/UCLA
her training here before posting a 2:40 nish time at Califor- an emotional and patriotic day for the racers and the city
nia International Marathon in December 2014. If youre mara- itselfthe starting line abuzz with anxious runners, but
thon training, you can certainly go long by heading out on the not without notice of the empty space in the NY skyline.
parks 65-mile Backbone Traillisten to your lungs scream on The nish line was intoxicating and gave me the hook to
the 4-mile climb up Boney Mountain. continue to seek progress in the marathon distance.
4) Lenore Moreno, 25, West Covina

7 / DRAKE STADIUM AT UCLA First Marathon: Rock 'n' Roll San Diego
Gordon and Goldring, both UCLA Being that it was my rst marathon, I never
grads, cite the university as a solid practiced how to refuel during the race. I was
spot to work on speed. The stadi- so scared to grab some sort of gel and ruin
ums Mondo track surface encour- my chances by getting sick, so I felt pretty
ages turnover, the grass on Mar- crappy come miles 20 to 26. That was a huge
shall Field is perfect for barefoot mistake! I thought for sure I wouldnt have a chance at
strides and the bleachers allow for making the qualifying standard. However, coming down
some solid cross-training. Check the last half mile I could see the clock. I couldnt believe it!
the UCLA website before making I said a quick prayer in my head, giving thanks to the Lord
the drive, as the track is only open and crossed the nish line in tears of joy!
to the public during certain hours.

FUEL BETTER TO FEEL BETTER
If your digestive tract

isnt a fan of store-
bought drinks, gels,
chews and bars, here
are some ideas to
power your run.
FUEL
BETTER
TO
FEEL
FILIPPOBACCI/ISTOCK.COM
BETTER
D
o tummy troubles ever get in the health and performance.
way of your run? Pip Taylor knows A common issues for athletes is fueling during
the feeling. The sports nutritionist exercise. Sport foods often trigger symptoms of
and professional triathlete battled intolerances, because they are consumed when
GI issues for yearsa struggle that you are most vulnerableduring exercise. You are
prompted her to write The Athletes dehydrated and blood is pulled away from your
Fix. In her new book, Taylor outlines a three-step stomach and intestines, so that it can support
program to identify food intolerances, navi- working muscles. If these problems sound all too
gate popular special diets and develop your own familiar, these excerpts and recipes from Taylors
customized clean diet that will support better book can help you tame your pesky gut.
A Smart Approach as are equally good in terms of

to Sports Foods performance when compared to
TUMMY sports drinks or gels. Do you need
TROUBLESHOOTING What are sports foods? I dene to use sports foods and drinks?
Try these tips on race day if your stomach sports food as electrolyte and Absolutely not. Can sports food
has issues digesting while you sweat. energy drinks, whey and other products still be a healthy solution
protein powder drinks and shakes, for someone with food intoleranc-
For very short races (less than 30 recovery bars, energy bars, gels es? Yes.
minutes), try a real sugar mouthwash and chewsanything that is If you choose to use
(articial sweeteners dont work). Swish designed and marketed for use sports-specic foods, your
and spit. Studies show youll get a boost before, during or after sport. But approach should be considered,
and your gut will never know what didnt they also can include other pack- planned and purposeful. Sports
hit it. aged foods, such as granola bars foods are very compact and ener-
or protein bars. gy dense, meaning they are easy
For short races (less than 1 hour), the Thanks to good marketing and to get down and dont ll you up.
sugar mouthwash is still a good idea. the lithe, t athletes who serve as That is an advantage in training
Or you could simply not eat in the hour the products ambassadors, sports and racing but detrimental in just
beforehand. Stick with water and only foods have a halo of tness and about any other situation. This
consume calories if the energy demands of health around them. In reality, is why its easy to overcompen-
your event truly require it. most sports foods are not very sate if youre not careful. Dont
different from a candy bar or soda double upif you think you need
For short to medium races (12 hours), in terms of their impact on the a post-workout recovery shake,
fuel up 23 hours beforehand. This timing body. Most sports drinks contain dont then also head home to a
gives your body plenty of time to process 10 teaspoons of sugar, and bars, full plate of dinner. Problems en-
foods normally. gels and sports chews or blocks ter in when you are eating these
typically pack in over 20 grams of foods indiscriminately, when they
For longer races (2-plus hours), chances sugar. make up a signicant part of your
are youll need to eat something. Stick with To be clear, sports foods have a caloric intake and when you use
real foods, if you can. If whole foods are time and place, and the intention them daily. It can become very
too bulky, sports foods might be the better of this book is not to necessarily easy to rely on sports foods for
energy source. Key workouts give you the eliminate all sports foods from an their convenience and to let them
opportunity to conrm which sports foods athletes diet. Clearly they can be creep into other parts of your life.
and energy drinks agree with you. Remem- of benet; they are packaged for If you have identied a food in-
ber that all sports foods require a lot of convenience, and it is difcult in tolerance, dont think that you can
water to digest them, even if you are some scenarios to replicate this ignore it when it comes to your
tolerant of those foods. ease of use. I too turn to regular fueling strategy. Sports drinks and
sports foods at times. Howev- other foods can be rich sources
er, before the recent advent of of fructose, gluten, lactose and
sports-specic foods, athletes were other food-intolerance culprits.
able to compete and fuel success- Even if you might be able to eat a
fully, and many continue to do so sports bar as an afternoon snack
eating just real whole foods. with no consequences, that same
There have also been scientic bar during exercise might push
studies conducted showing that you over your own threshold and
foods such as raisins and banan- cause GI distress.

DIY SPORTS DRINK

Heres an alternative to
your regular sports drinka
little lighter and a lot more
natural. The ratio of sugar
and salt is based on the
World Health Organizations
recommendation for
hydration solutions: 3.5
grams of carbohydrate per
100 milliliters.
Serves 2
2 cups water or coconut

water
tsp. sea salt
4 tsp. honey or white
granulated sugar
1 large slice lemon or lime
DIRECTIONS
Mix all ingredients together

well, pour into water
bottles, and chill until you
are ready to go.
Q: Why do I have gas, bloating and other GI issues when I eat sports foods and drinks?
A: When we eat foods containing carbohydrates, a portion is not absorbed or digested in the small intestine and instead
passes right on through to the large intestine, where it ferments and produces short-chain fatty acids and gas. This is a normal
process that occurs in everyone. In fact, the short-chain fatty acids are an important part of a healthy digestive system,
because they provide fuel for gut bacteria and help protect the lining of the intestines.
However, in some people, certain carbohydrates can lead to symptoms such as bloating, gas, distension, abdominal
discomfort and either diarrhea or constipation or a mix of both. The types of carbohydrates that are most commonly
malabsorbed in the intestine are known as FODMAPs, and fructose is an example of one thats prevalent in sports foods.
Under normal circumstances, fructose is absorbed through the gut wall and transported to the liver for processing. Sometimes
REBECCA STUMPF/PETER BAGI
a particular protein needed for this normal digestion is missing, and fructose sugars end up in the large intestine instead. Here
they ferment, producing gas with bloating, diarrhea, atulence and the urgency to rush to a bathroom.
Some degree of fructose malabsorption may be present in as much as 30 to 40 percent of the population. When you
consider that sports foods and drinks often use fructose as a carbohydrate source, they could potentially be of concern for
many athletes and to blame for some instances of GI distress.

SWEET POTATO
CHOCOLATE CHIP COOKIES
Use leftover roasted sweet DIRECTIONS
potatoes to make these Preheat oven to 350.

tasty fuel-up cookies Line a baking sheet with
or simply steam peeled parchment paper. In a
sweet potato chunks in the large bowl, mix all of the
microwave, then mash well ingredients except chocolate
or pure and let cool. chips, stirring until well
Makes about 12 cookies combined. The dough
should be thick but smooth.
1 cups sweet potato, Fold in the chocolate chips
cooked and mashed until evenly distributed.
cup coconut flour Place spoonfuls of the
cup coconut oil, melted dough on the prepared
1 Tbsp. palm sugar or cookie sheet, pressing down
maple syrup on the top of each cookie
2 eggs, lightly beaten slightly with your thumb or
tsp. ground cloves the back of the spoon. Bake
tsp. ground nutmeg until golden, about 2030
tsp. ground ginger minutes. Cool on the baking
1 tsp. cinnamon sheet. Store cookies in an
1 tsp. baking soda airtight container in the
tsp. sea salt refrigerator for up to 5 days.
cup dark chocolate chips
(at least 70 percent
cacao)
CHOCOLATE CHERRY
COCONUT RECOVERY BITES
These sweet bites are addictive! I love
having them on hand after a hard work-
out, when recovery is critical and hunger
is looming. Its hard to stop at just one,
but two or three make a good-sized
recovery snack. Boost the protein in
these bites by adding two scoops of
protein powder.
Makes 28 small bites
2 cups fresh medjool dates, pitted

cup dried tart cherries
2/3 cup shredded coconut,
unsweetened
2 Tbsp. pure unsweetened cocoa
powder
2/3 cup almond our
1 Tbsp. coconut oil, melted
DIRECTIONS
Put all ingredients into a food processor

REBECCA STUMPF/PETER BAGI(2)
and blend until well combined and sticky.

Shape the mixture into bites by rolling
into balls or pressing into a greased ice
tray. Store in the fridge in an
airtight container for up to 7 days.
FRUIT & NUT BARS

Change up this recipe to
make these energy bars
your own: Use different
varieties of dried fruit
(apricots, dates or tart
cherries), add some orange
zest or step up the spices.
Instead of bars, you can
roll the mixture into small
balls (makes 48) before
storing in the refrigerator;
if desired, roll in some extra
dried coconut to stop them
from sticking together.
Makes 16 bars
11/3 cups dried gs

11/3 cups prunes
11/3 cups dried
cranberries,
unsweetened
1 cup shredded
coconut,
unsweetened
1 cups almond our
1 tsp. cinnamon
1 tsp. ground ginger
tsp. ground nutmeg
2 tsp. allspice
1 cups puffed rice
DIRECTIONS
In a large food processor,

combine gs, prunes,
cranberries, coconut,
almond our and spices.
Mix on high until the fruit
is mashed up and the
ingredients are thoroughly
combined. Turn the speed
to low and mix in the
puffed ricesome of it will
get chopped up, but the
aim is to keep the pieces
whole and just distributed
throughout the sticky mix-
ture. If your food processor
doesnt have a low setting,
mix in the puffed rice by
hand. Press the mixture
into a parchment-lined pan
and store in the fridge to
set. Cut into small pieces
and store in an airtight con-

tainer in the refrigerator for
up to 10 days.

PROTEIN-PACKED CREPES DIRECTIONS
Crepes make a great high-energy training Combine all ingredients except coconut oil
snacksimply spread on almond butter in a large bowl, whisking well to remove any
and sliced banana or raisins and roll up. lumps and combine thoroughly. Heat a small
Because they taste so good warm, you amount of coconut oil in a skillet set over
might also try these crepes straight off medium heat. Add the batter to the pan cup
the griddle. at a time, tilting the pan gently to spread the
Makes 8 small crepes mixture. Cook until the edges start to set, then
ip and cook on the other side for another
4 eggs, lightly beaten 12 minutes. Transfer the nished crepe
1 cup coconut milk or almond milk onto a wire rack to cool while you cook the
cup tapioca our remainder of the batter. If needed, add a little Republished with permission of Velo-
cup almond our more oil to the pan each time. Spread on your Press from The Athletes Fix, Pip Taylors
three-step program to help athletes
tsp. gluten-free baking powder favorite llings, such as almond butter and identify their problem foods and find the
Pinch of sea salt banana, then roll up and serve, or wrap tightly foods that make them feel and perform
1 Tbsp. coconut oil in plastic wrap and refrigerate. best. Get started at theathletesfix.net.

Be the rst to hear about exclusive
sweepstakes, training plans, healthy recipes,
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the Womens Running newsletter.
womensrunning.com
YOUR
FIRST
(AND FITTEST!)
5K
REACH TWO GOALS
FOR THE PRICE OF
ONE TRAINING PLAN
AS YOU GET FIT
FOR YOUR FIRST 5K .
BY CHRISTINE HINTON
PHOTOGRAPHY BY PIXDELUXE/ISTOCK.COM

YOUR FIRST (AND FITTEST!) 5K
NOW HOW TO KNOCK OUT TWO NEW YEARS RESOLU-

TIONS WITH ONE STONE? Run your rst 5K! Losing a few Nutrition Tips
extra pounds and toeing the line at your rst road race A successful weight-loss
program includes good
are two popular goals that can be accomplished together
nutrition along with a
in the rst few months of 2016. With a little discipline, solid and consistent
and this training plan, you too can call yourself a 5Ker running plan. Here are six
and show up on race day a little lighter. tips to help you kick-start
an effective eating plan.
Running tops the list as the best calorie-burning
aerobic activity. It gives the most bang for your buck 1. Keep It Real
compared to other aerobic pursuits. Youll also see your Choose whole foods like
energy levels increase and your muscles become stron- fruits and veggies as well
as whole grains. The less
ger and more dened. More energy and added muscle
the food has been pro-
equates to a nice metabolism boost, even when you are cessed, the better.
sitting on your butt.
2. Spice It Up
Adding a little chili
STAYING MOTIVATED powder or pepper akes
What usually starts with a bang can to your meals is said
sometimes zzle a bit as the training to reduce appetite and
progresses. Follow these six tips to boost calorie burn.
keep your enthusiasm high.
3. Drink Up
1. SIGNED, SEALED AND DELIVERED Stay hydrated. If you do
Make a commitment to a local 5K by nothing else, drink at
officially registering for it. Dont wait least eight or more glass-
until race day, when silly excuses not es of water
to run suddenly sound reasonable. a day to Green tea is
2. RUN WITH PURPOSE keep a good hydrator
There are many worthy causes to you full also known to
support or people to run in honor or while control hunger
memory of. Make the training and race ushing and help burn
about more than yourself. toxins. calories.
3. GROUP EFFORT
Find a friend to join the fun. If a local 4. Dont Reward
group or buddy isnt available, consid- Running With Sweets
er seeking out an online community One cookie can easily
for support and encouragement. wipe out the calorie
4. REWARD YOURSELF decit your morning run
Every two weeks of consistent training created. Find alternative
give yourself a reward: a new pair of ways to celebrate your
running socks, a massage or some efforts.
new tunes on your playlist. Be
creative! 5. Think Before You Eat
5. KEEP TRACK Think: Food is fuel. Ask
Use a written or online running log to yourself if you are fueling
note your daily activities. Nothing is for a healthy body or
as motivating as seeing the miles pile sabotaging your goals.
up. Good choices for apps are Strava
and MapMyRun. 6. Log Your Meals
6. EYE THE PRIZE But unlike the typical
Put your race registration on the food log, make note of
fridge along with your training plan. the meal you plan to have
Strategically post notes with your before you eat it, so you
goals, intentions or other positive can make changes before
affirmations around the house, office its too late.
and car.

8-Week 5K RUN/WALK PROGRESSION
Training Plan Slowly build your ability to run more
This eight-week plan as- and walk less by race day. You are also
sumes you are comfortable free to maintain whatever run/walk
walking at least 30 minutes interval is comfortable to you through-
out training and during the 5K event.
at a stretch. A foundation
of two or more weeks of WEEK RUN/WALK BREAKDOWN
consistent walking, prior 1 1 min run + 24 min walk
to starting, is recommend-
2 2 min run + 24 min walk
ed. The training plan builds
your endurance in a run/
walk fashion to ensure 4 4 min run + 13 min walk
youll be able to cover the 3.1-mile distance on race day. If running longer 5 6 min run + 12 min walk
stretches, like a full mile, scares you a bit, dont worry! The plan allows for 6 8 min run + 12 min walk
as much walking as needed to let you personalize how you increase your 7 10 min run + 12 min walk
endurance. So, lace up your kicks and set your sights on becoming a lean,
mean 5K running machine. *All run segments may be accomplished using a walk/run strategy.
WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
1-mile W 1-mile W 1-mile W -mile W

1 1-mile R* Off or XT 1-mile R Off or XT 1-mile R 1-mile R Off
1-mile W -mile W 1-mile W 1-mile W

2 1-mile R Off or XT 1-mile R Off or XT 1-mile R 1-mile R Off
-mile W 1-mile W -mile W -mile W

1-mile W -mile W 1-mile W 1-mile W

-mile W 1-mile W -mile W -mile W

1-mile W -mile W 1-mile W

-mile W -mile W
Wear your
8 3-mile R Off or XT 2-mile R Off 1-mile R or off 5K! medal and
T-shirt all
day!
KEY
R (run): Run segments should feel one, alternate 1 minute of running XT (cross-train): Two days a week, Off: One day a week should be taken
relaxed. Try to maintain a fairly with 24 minutes of walking for that you have the option of adding a off to rest. As your body recovers
comfortable and sustainable pace. distance. cross-training activity into the mix. from the weeks activities, it rebuilds
Breathing, while faster than when Find a low- or non-impact activity to stronger, to be ready for the next
walking, shouldnt be too labored. W (walk): Any walk segments should engage in for 3060 minutes at an challenges. One day a week is a
The right pace allows you to be able be done at a brisk pace. Try to avoid easy to moderate effort. Examples must, but you should add in addi-
to hold a conversation with your slowing too much as calorie burn per include walking, cycling, swimming tional rest days as needed. Listen to
running buddy. Runs listed do not hour diminishes with a more leisurely or hopping on the elliptical. This your body so you know when you
have to be completed as a nonstop stroll. Maintain a little spring in your is also a good day to think about should push and when you should
run. You can slowly build your step! The goal is to keep your heart strength and exibility. Consider recover.
running endurance by using a run/ rate up while giving your running incorporating yoga, Pilates or a barre
walk strategy. For example, instead muscles a break. class.
of running a full mile nonstop on day

BOSOM
BUDDY Our annual review
of the latest
sports bras
delivers the kind
of athletic support
that every different
cup size needs.
BY ALLISON PATTILLO
MIKOLETTE/ISTOCK.COM

he wrong bra can completely
T sideline a workout. Fabric

friction and breasts moving in
different directions is the last
thing you want to think about
when running 400-meter
repeats. Plus, ouch! One in three women
says her girls hurt during exercise, and the
number goes up with bra size. Luckily we
found the right sports braslots of them!
We had dozens of testers run in dozens of
designs to nd the best, high-impact t for
every shape and size.
A Game
Focus on a smooth, snug textra fabric leads to painful Calia Womens Inner Power
nipple changand a style that doesnt ride up when you
push the pace.
Seamless Double Strap
Soft fabric and a seamless design provide comfort, while
removable cups and ruching add a attering touch. Testers
C9 by Champion Enthusiast loved the strappy look and that this style has support with-
out being asphyxiating. $40, caliastudio.com
Seamless Cami Sports
Wicking fabric helps you keep your cool in this sporty
cami-style bra top. The easy-on-your-wallet price point
means you can get one in every fun color! Im a big Oiselle
fan of the thin straps. They do the job without going Moto
overboard, explained one tester. $17, target.com Tracktion
As one A-cup put it:
It gave me subtle
shape without being
like, Hello, here are
my boobs! Really,
what more could you
want in a bra? Cover-
age and gentle shap-
ing, with a breathable
mesh racerback, do
the trick beautifully.
$48, oiselle.com
TRIED AND TRUE

Womens Running put more
than 150 bras from 25 brands
through the ringer to suss out the
best-tting styles for every size.
Huge thanks to our crew of testers
some of whom also volunteered to
appear on our pages showing off
their favorite styles.

B Bold
Compression is your friend, while encapsulation lifts and separates for a attering
shape. Choose one or both depending upon your personal preference.
Brooks
Moving
Comfort
SureShot
Racer
A wide, soft bottom band
gives extra support to the
clean racerback design that
testers liked pairing with a
drapey tank to show it off.
Running, jumping, this bra
worked like a dream.
$38, brooksrunning.com
The North
Face Stow- BEFORE
N-Go II CHOOSING
Double-layered com- YOUR
pression support and NEXT BRA
body-mapped ventila- First, do yourself,
tion are winning attri-
butes, but what makes and your tatas,
this bra truly special a favorget
is its front pocket. The measured. Just
handy pouchwhich try it! Breast
testers called awe-
some!is big enough size changes
for your phone, ID, throughout your
key or snacks. $42, menstrual cycle
thenorthface.com and your life.
You can measure
yourself, but its
far easier to stop
in a boutique
running or lin-
gerie store for a
quick tango with
a measuring
tape. Dont wor-
ry, its painless
and the helpful
store associates
do this all the Handful Adjustable
time for every Everything on this bra was my favorite! said one
body. You can tester. Adjustable and convertible straps (from
even keep your straight to crossback) and a stretchy t accom-
modated a variety of sizes, including testers with
clothes on! wider torsos. Center ruching helps to contour and
separate breasts for comfort. $48, handful.com

C It Through BOSOM
Make the most of your curve game with a mix of motion-controlling compression
and functionally attering encapsulation.
BUDDY
Chantelle
Sports
A back clasp makes
this exible underwire
bra, with supportive
and encapsulating
foam-lined cups, easy
to get on and off.
Breasts are fully con-
tained for no move-
ment and minimal Old Navy Maximum
spillage. The chic look Support Sports
made one tester rave:
I love the combina- This style was refreshingly simple and supportive, reported
tion of support and one tester. Wide, padded shoulder straps, a hook-and-eye clo-
style! $72, sure, soft fabric and atlock seams make for a locked-in (but
us.chantelle.com still comfortable) feel. The low price tag makes this an extra
sweet purchase. $30, oldnavy.gap.com
Sturdy Girl
Santa Monica
A compression t, encap-
sulation and suspension
keep your girls secure with
added comfort from a thick
chest band and wide shoul-
der straps. The overhead
design isnt the easiest to
get on, but once you do,
youll have mile after mile of
bounce-free running. This
is one bomber bra!
$64, sturdygirlsports.com

Deant D
Encapsulation divides and conquers your girls for enhanced breathability, less boob
sweat and a friction-less t.
2XU Reformer
Under Armour Racerback
Armour High Crop
Gel straps give shoulders a (blessed!) break One tester said it all:
and won testers over as much as the comfy, Everything felt secure and
shaped cups. One admired the adjustability comfortable on the run,
as well: The back clasp let me determine with no weird adjusting,
the t I need for amazing comfort and riding or twisting. The
support. A V-neck gives oomph, while sturdy knit fabric stays
still keeping the ladies corralled. $55, breathable while minimiz-
underarmour.com ing bounce. Light breast
pads lend feminine lines
(no uniboob!) and extra
support. $50, 2xu.com
CW-X Xtra
Support Bra
III
An internal support
web, crossback straps,
a back hook and a
strong, elastic chest
band all add up to a
condent and secure
running experience. As
one tester noted, This
is cute and denitely
kept me in place when
I was running. $60,
cw-x.com

Determined Divas to Fabulous BOSOM
Larger cup sizes dont have to mean wearing two bras. Shop for encapsulation, com-
pression and wide, adjustable straps for a customizable t.
BUDDY
Enell Sport
High Impact
A fresh crew of testers chose this
style as a winner for the second
year in a row: It held everything
in place, without cutting off my
circulation. Do they make satin
exercise pants too? The secret
sauce is in the secure, front hook-
and-eye closure that locks in your
chest for a no-bounce t. This bra
has no adjustments, so be sure to
measure and follow the
companys size guidelines.
$6466, enell.com
New Balance Shockingly Unshocking

With breathable panels, front adjust strapsso you can customize the t while
youre wearing itand internal knit fabric cups, this bra has the smart engineering
and luxurious nish needed to run long. My entire breast was perfectly support-
ed, even for pre-run agility work. $54, newbalance.com
Shefit Ultimate
Tailoring is queen in this badass zip-front bra,
which empowers runners to adjust the strap
length, modify the bottom band and switch
from a straight-strap to racerback design. This
feature elevated the bra to the very support-
ive list, says one tester. The powerful mesh
liner helps to hold you tight while wicking
boob sweat. $59, shet.com
PARTING SHOT
Are you a
worrier or a warrior?
Knowing your personal strengths and liabilities will help you maximize your ability.
To get a feel for which type best describes you, take this quiz:
Place a check mark next to whichever statement from one column is the most true, and the side
with the most shows which personality type you lean toward.
WORRIER Or WARRIOR
Its imperative that you hit your scheduled You see your training schedule as a rough
workout splits no matter what. guide for what needs to be done.
You run the same set of routes youve run for You often seek out new trails and routes. You
years. love exploring new places.
You remember workout times and race You rarely remember details and times from
results, both recently and in the past. past workouts or performances (unless youve
kept a training journal).
People tell you to be more positive, but If youre worried about something, it usually
there is always something or someone to affects your performances. You like to feel
worry about, and faking positivity stresses calm and positive before you race.
you out.
Your ring nger is shorter than your index Your ring nger is longer than your index
nger. nger.
You approach risks in a methodical way with Youve always been a bit of a daredevil.
a solid action plan.
You like routine and usually train at the same Routine, schmootine. You run when you nd a
time every day. free minute to get out the door.
WORRIERS WARRIORS
Diligent as worker bees, these athletes thrive on routine. Worriers These are the quintessential born-to-be-wild risk takers. Warriors
are happiest when they have a plan with clear objectives. They tend are free-spirited and quick to say yes to an adventure. High-stakes,
to fret over details and analyze potential outcomes. Worriers can high-pressure situations are where they thrive. They actually need
be challenged by stressful situations, but they are persistent and stress in order to achieve optimal cognitive functioning, and they
tenacious individuals who learn from their experiences. Theyre not seem to need deadlines to achieve peak focus and mental alertness.
rattled by negative thinkingthey use it to prepare themselves for Warriors come alive and perform well on race day.
worst-case scenarios. While they have no problem rising to the challenge on race day,
If worry isnt kept in check, it can lead to anxiety disorders. warriors often struggle with the day-to-day grind. If they fail to
Worriers can sometimes be introverted and rigid in their ways, prioritize and limit their activity, theyll end up exhausted and will
which causes them to be less open to new people or experiences. fall short of their goals.
Republished with permission of VeloPress from

Believe Training Journal by Lauren Fleshman
and Roisin McGettigan-Dumas. velopress.com

VARIDESK helps turn your workday
into your workout, letting you burn
calories by easily switching between
sitting and standing. It ships fully
assembled and converts your current
desk into a height-adjustable desk in
minutes. Models start at just $175.
Order online or call 800-933-4798.
I T S T I M E . Time to run doubt into It s time for
the ground. the VANQUISH 2
Its time to put races our lightest,
on the calendar. Time to go because one max-cushioned
second standing still is a shoe yet.
Time to tear down second youre behind.
your ego and build up
your base. hokaoneone.com

Women&#39;s Running - February 2016

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15 Styles From A to F

OLYMPIC TRIALS HOPEFULS

2 WOMENS RUNNING | JANUARY/FEBRUARY 2016

4 WOMENS RUNNING | JANUARY/FEBRUARY 2016

REAL CHEESE PEOPLE

KNOW WHEN YOURE

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D school, I made a classic new-runner mistake. Caught

Coolest race experience ever: Starting in last

during Rock 'n' Roll Las Vegas. For every runner,

6 WOMENS RUNNING | JANUARY/FEBRUARY 2016

8 WOMENS RUNNING | JANUARY/FEBRUARY 2016

RYAN HALL, WORLD-CLASS RUNNER

Whats on your training table?

TO TRY SOME OF RYANS RECIPES AT HOME,

Humble Brag Natural Beauty

Behind the Lens

10 WOMENS RUNNING | JANUARY/FEBRUARY 2016

JUNE 3-5, 2016

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JANUARY/FEBRUARY 2016 | WOMENS RUNNING 13

From our board, Youre a Runner

Here comes Valentines Day!

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JANUARY/FEBRUARY 2016 | WOMENS RUNNING 15

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26 WOMENS RUNNING | JANUARY/FEBRUARY 2016

I race a lot during the

JANUARY/FEBRUARY 2016 | WOMENS RUNNING 27

My friend likes to take

28 WOMENS RUNNING | JANUARY/FEBRUARY 2016

North Americas only

#LoveEveryMoment #RunOttawa2016 runottawa.ca

On the Safe Side

Women's Running - February 2016

Women's Running - February 2016

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Bodyweight deadlifts with hop: Stand on one leg. (A)