2020-12-01 Runner's World

How we train has changed. With gyms closed or restricted, and masks a must

MAKE 2021 for outdoor runs, the tools and gear we needed to not just sweat but stay

YOUR YEAR healthy and motivated has evolved. That’s why our annual Fitness Awards
focuses on what made the biggest impact on our home workouts and modi-

fied routines—from free apps, to home gym essentials, to investment pieces

that are worth every penny. We rigorously evaluated and sweat-tested hundreds of options in tiny

apartments, on long runs, after track intervals, and during workouts of all varieties to find these

31 items that will boost your performance. As things stand, 2021 might not be much different, but

that doesn’t mean your goals have to stay the same.

48 RUNNERSWORLD.COM PHOTOGRAPHY BY LAKOTA GAMBILL

HOME GYM

Best Kettlebell

ROGUE RUBBER COATED
KETTLEBELL / FROM $69
This cast-iron kettlebell will be
the last you ever buy. Its thick,
urethane coating protects your
home gym from the scratches,
chips, and other abuse that work-
ing out with a f lat-bottomed
cannonball with a handle usually
entails. The grip is textured and
seamless for a secure and com-
fortable hold through long chipper
workouts. Available in 26, 35, 44,
53, and 70 pounds.

RUNNERSWORLD.COM 49

HOME GYM Best Treadmill Cour tesy NordicTrack (treadmill)

Best Workout Upgrade NORDICTRACK COMMERCIAL
2950 / $2,999
TRX HOME 2 SUSPENSION Get lost in your own basement
TRAINER / $184 with the 2950, thanks to an enor-
Make any exercise more difficult mous 22-inch touchscreen dis-
by adding instability. This tool does play and a broad range of training
that, requiring nothing more than options. NordicTrack’s interactive
a doorway or high anchor point iFit platform is more engaging
(like a tree). “If I were to make a than listening to music or bingeing
list of my top five pieces of equip- sitcoms, delivering video lessons
ment for effective home workouts, from elite coaches and scenic runs
the TRX would be my first, second, from destinations around the
and third choice,” says certified globe. On a virtual jog in Iceland,
personal trainer Ramsey Bergeron. you can cruise along Ring Road
while the machine automatically
Best Mat adjusts the incline and speed to
make the experience feel realistic.
LULULEMON THE REVERSIBLE
MAT 5MM / $68
Exercise mats exist for every need:
from ultra-plush for achy knees
to “smart” mats that talk to you.
But this all-around favorite mat
from Lululemon is durable (one
tester has had one for four years),
with yoga-specific features that
are ideal for runners: One side
is grippy for barefoot work like
mobility or feet-strengthening
exercises; the flip side is smooth
for when you need less traction
(think: plyos and sliding moves);
and it’s thick enough to be forgiv-
ing on sensitive joints.

50 RUNNERSWORLD.COM

Cour tesy Peloton (bike); Trevor Raab (dumbbells) Best Investment Piece HOW TO BUY THE RIGHT

PELOTON BIKE+ / $2,495 DUMBBELLS
Low-impact cross-training is one of the most effective ways runners can build cardio capacity, speed, and endur- FOR YOUR
ance without risking injury. Indoor cycling is our favorite mode because it works complementary muscle groups HOME GYM
for running. And unlike swimming (another good option), there’s no water required.
At home, most of us only
The new Peloton Bike+ is the best indoor bike you can buy. The updated design is sturdier to eliminate the need three weight options,
back-and-forth rocking that was a complaint of the original. A new auto-follow feature adjusts resistance to says certified personal trainer
match the trainer throughout a ride, which lets you focus on each interval and eliminates the temptation to ease and running coach Kourtney
off resistance on hills. The bigger, 23.8-inch screen is immersive and swivels, allowing you to hop off the bike for Thomas, C.S.C.S.: a light,
Peloton’s strength-training, yoga, stretching, or boot camp–style classes. And if you love the Apple Watch as much a medium, and a heavy set.
as we do, the Bike+ is also equipped with Apple GymKit, which automatically begins a workout on the Watch. When choosing your light set,
pick an amount that you could
Best Exercise Band easily complete 20 or even 30
reps of most exercises with,
GYMSHARK RESISTANCE BANDS, MEDIUM OR HEAVY / $20 especially upper-body moves
This travel-friendly tool can make a world of difference for glute like biceps curls and overhead
and hip activation, an essential but often overlooked aspect of presses. For a medium weight,
warming up for running. Unlike most rubber resistance bands, you should be able to do 10 to
which roll up during exercise and stretch out over time, this 12 reps, and heavy would be
extra thick, fabric-covered option is more comfortable on your seven to 10 reps.
skin, has silicone tape that holds it in place, and provides 40 to 50
pounds of resistance for both your warmups and your workouts. Most dumbbells are essen-
tially the same (20 pounds is
20 pounds), but rubber-coated
bells offer a comfortable grip
and come in smaller sizes,
while hex bells rest flat on the
floor for moves like renegade
rows and can easily be stored.
“Even better is a great set of
adjustable dumbbells, which
can potentially last a bit longer
on your strength journey
before you have to upgrade
to heavier weights,” she adds.
The downside to this type,
Thomas says, is that they can
sometimes feel bulky or too
large for some people to easily
work with. Our testers’ favor-
ite is the Bowflex SelectTech
552 Dumbbells (currently sold
out, with a wait list), but the
NordicTrack SpeedWeight
dumbbells ($399) are another
great option.

RUNNERSWORLD.COM 51

HOME GYM

HONORABLE
MENTIONS

For 360-Degree Wellness
Fitbit Premium / $10 per
month or $80 for a year

For Stretching
and Boutique Fitness

ClassPass at Home /
free for 30 days, then
pay-per-class as you go

BEST Home workouts will continue to be a necessity Still, that overabundance of options can lead For Mobility
WORKOUT for many of us for the foreseeable future. The to analysis paralysis, which ultimately stifles and Injury Prevention
APPS upside: There’s an endless number of training your motivation. Through our testing of dozens The Ready State / free for
apps, from free resources like YouTube to paid of apps, we’ve come to know that there’s no 14 days, then $15 per
subscription services you’ll see below, that help one-size-fits-all suggestion, but there are a few month or $156 per year
you get fit and build strength at home. standouts we love.
For Mindfulness
OUR FAVORITES Best Subscription Headspace / free for 7
days and $13 per month; or
Best Free App PELOTON DIGITAL / FREE free for 14 days and $70 per
FOR 30 DAYS, THEN $13 year; includes guided
NIKE TRAINING CLUB NTC PER MONTH meditations and workouts
APP / IOS AND ANDROID You don’t need a bike or
NTC offers a growing treadmill to benefit from
library of over 115 class- Peloton’s programs. The
style workouts and multi- variety, community, and
week programs, with music set this app apart. Trainers craft playlists that
options for everybody, from bop, and you can virtually high-five your buddy taking
beginners to competitive runners. Our testers partic- the same live class—“almost as good as the real thing,”
ularly loved the motivational trainers, the option to said one tester. The continually updated offerings—the
stream your own music (just sync to Spotify or Apple library grows by 200 classes each week—from yoga and
Music), and the run-specific cross-training options boot camp–style classes to indoor and outdoor runs
(like Runners Strength and Balance or a 12-minute (including full marathon training programs) will keep
Run Ready Flow). Prior to March 2020, the NTC app you hooked as your fitness goals evolve.
offered both free and paywalled workouts, but Nike
has since offered all content for free.

52 RUNNERSWORLD.COM

Scan with Your TRAINING
Camera to Shop
This Device and Best Percussive
Get Exclusive Recovery Device | Steal
Test Content
from Our Editors ADDADAY BIOZOOM EDGE / $149
The BioZoom Edge costs as much
Best Earbuds as a pair of max-cushioned run-
ning shoes, but doesn’t skimp on
BOSE SPORT EARBUDS / $179 features. Addaday’s Bluetooth
These true wireless earbuds barely protrude from your ears and are app will build you customized
completely button-free. A touch initiates play and pause, and skips tracks. warmup and recovery routines
Tapping and holding activates a phone’s voice assistant. The design doesn’t based on the workout, sleep, and
completely seal your ear—we love that—blending excellent audio quality stress data you input—it can also
with a comfortable fit that eliminates the dreaded thump you get with sync Apple Health data. The app
each stride when wearing typical sealed-off earbuds. then guides you through recov-
ery routines, toggling the device
speed automatically and guid-
ing the pressure you apply and
which head attachment (of the
five included) to use. Though
one tester noted it felt slower,
“jabby,” and less smooth than
the Hypervolt Plus, it still packs
a lot of power at a whisper-quiet
volume for an affordable price.

Best Percussive
Recovery Device | Splurge

HYPERICE HYPERVOLT
PLUS / $399
The Hypervolt Plus and its new
app make a complete recovery
coach. The app syncs with Apple
Health and Strava to interpret
your exercise and how long or
hard you’re training. Then, it pro-
vides custom recovery routines
tailored to your personal goals.
The device speeds up and slows
down as you follow a guided rou-
tine with the app’s demo videos,
which are led by experts like
middle-distance runner Colleen
Quigley and Nike coach Bec Wil-
cock. Hypervolt’s app also pro-
vides a recovery score based on
your completed routines, to help
you assess how primed your body
is to go hard again.

RUNNERSWORLD.COM 53

TRAINING

Best Cross-Training Shoe Best Smartwatch

NIKE METCON 6 / $130 1 / APPLE WATCH SERIES 6 /
The Nike Metcon, already popular among the CrossFit community for the stability it offers FROM $399; ADD $100 FOR
during weight-focused workouts and the freedom of movement for dynamic exercises, has a CELLULAR VERSION
wide platform to keep you planted firmly when performing lifts. The Metcon 6 offers improved The most ubiquitous smartwatch
flexibility and makes it easier for you to break a sweat without overheating underfoot. This looks unchanged from earlier gen-
updated style features an all-mesh upper that touts an 18-percent increase in breathability erations, but Apple uses a new S6
from its last version. The fine-tuned cushioning is firmer in the back and just plush enough chip, which launches apps up to
up front to help maximize your mobility with every move. A durable, ridged outsole does an 20 percent faster and boosts the
amazing job at gripping the floor (and ropes!). brightness of the always-on dis-
play so it’s easier to read on sunny
Best Heart-Rate Monitor days. A new LED cluster on the
back side of the watch measures
GARMIN HRM-PRO / $130 blood oxygen. Perhaps the biggest
Garmin has long used ANT+ tech- update is that it charges faster than
nology to wirelessly send data previous models. That means you
from external sensors to your GPS can wear it to bed, tracking your
watch. The new HRM-Pro chest sleep, and top off the battery while
strap, however, can also commu- you shower after your morning run.
nicate with your phone (no watch
needed) via a Bluetooth connec- Best for Android Users
tion. It’s packed with sensors to
track your every step and monitor 2 / FITBIT SENSE / $330
stride length, vertical oscillation, This new smartwatch is the closest
and even your left-right balance competitor to an Apple Watch. It’s
in real time. To be fair, Wahoo’s like Fitbit’s Versa sports watch
Tickr X strap ($80) records that with extra sensors, including an
same data, but opt for this strap ECG, blood-oxygen monitor, and a
if you want to display running stress scanner (all features found
power—which helps you manage on Apple Watch Series 6). The sleek
energy expenditure on the fly—on square-oval design affords plenty
a Garmin watch. of real estate to read splits on the
run, though we found the display
doesn’t always light up when we
raised our wrist, and the touch-
screen is somewhat unresponsive
to exceptionally sweaty fingers.
What makes it stand out from other
smartwatches: It offers all those
sensors and around-the-clock
health monitoring, yet the battery
will go five days between charges.

Best for Multisport

3 / GARMIN FORERUNNER 745 /
$500
Geared toward triathletes, the
700 series Forerunner can switch
to run, bike, and swim displays
without stopping your activity.
The new 745 has the same features
as the top-of-the-line 945, but you
save $100 on this smaller watch
if you don’t need mapping. It can
prescribe workouts, or rest, based
on your training load. One tester
ignored its rest day suggestion, and
ended their run by walking home.

54 RUNNERSWORLD.COM

12

3

UNDERSTANDING YOUR WATCH: The past year brought a new They can only provide an estimation of your blood oxygen (SpO₂), but for
metric for runners to track: data-driven runners, “they’re accurate enough to give you a ballpark number
WHAT IS PULSE pulse oximetry. “It’s a non- and frame of reference as to how your numbers are trending,” says Parsons.
invasive way to measure the When the number is lower, your blood is carrying less oxygen and workouts
will feel harder—this is especially true if you’re at altitude. A lower number
OXIMETRY? amount of oxygen carried in may also suggest that you should focus on recovery.
your red blood cells,” says Jon-
As for blood-oxygen levels in relation to COVID-19: A pulse oximeter, in
athan Parsons, M.D., a pulmon- theory, could alert someone to a potential symptom. But “respiratory symptoms
related to illness do not always correlate with your SpO₂ levels,” says Parsons.
ologist at The Ohio State University Wexner Medical Center. “You can be sick, but your pulse oximetry reading is normal. And vice versa.”

Now, smartwatches, including the Fitbit Sense and Apple Watch 6, have

redesigned their optical heart-rate sensors to measure blood-oxygen levels.

RUNNERSWORLD.COM 55

TRAINING Best Mask

THE SCIENCE UNDER ARMOUR SPORTSMASK
/ $30
SAYS TO Under Armour’s mask, one of the
MASK UP few that is designed for athletic
performance, showed our testers
Through lockdowns, that a mask can be comfortable
quarantines, and social and functional. The padded mate-
distancing, running has rial feels pillowy—in a functional,
remained one thing we nonsuffocating way. UA used its
can count on. But keeping Iso-Chill fabric for the lining and
yourself and fellow runners ear loops, which keeps the mate-
safe is paramount. Public rial cool to the touch. And a poly-
health guidelines from urethane open-cell foam won’t
the Centers for Disease heat your face up like a sauna. The
Control suggest that contoured fit is comfortable, and
wearing a mask is the the adjustable nose piece is subtle
most effective way to but provides a better fit.
slow the spread of Covid-
19 when you are in a
public place that doesn’t
allow for adequate social
distancing—even outdoors.

If you plan to run solo
or don’t think the trails
will be crowded, bring a
mask in case you need to
stop—whether for a snack,
bathroom, or encountering
an accident. As for that
viral Duke University study
that seemingly suggested
gaiters are ineffective? It
was misinterpreted. The
researchers only intended
to study one technique for
testing mask effectiveness.

Newer research from
the University of Georgia
used a version of the Duke
experiment to test the
effectiveness of gaiters and
found that neck gaiters can
provide a level of protection
equivalent to masks when
used as a face-covering.

While research shows
multilayer masks are best,
wearing any face covering
is important and effective.
The best thing you can do
is follow this advice from
experts like Matt Ferrari,
Ph.D., researcher with
the Center for Infectious
Disease Dynamics at Penn
State: Stay apart. Stay out-
side. Wear a multi-ply mask
whenever possible. Wear
anything in a pinch.

56 RUNNERSWORLD.COM

NUTRITION

4
8

7
26

3

10

1
5

9

Best Mix for Marathons Adding protein primes your muscles Best Pre-Run Snack The four flavors, cinnamon spice,
to rebuild. Each serving of this sweet ginger, chai spice, and
1 / Skratch Labs SuperFuel / plant-based mix delivers 10 grams of 6 / Honey Stinger Gluten-Free espresso bean, are all winners, and
$40 for 8 servings protein, 43 grams of carbs, and 80 Waffles / $24 for 16 feature mostly-organic ingredients.
This new high-carb drink mix is mg of caffeine. With a crisp bite and soft, chewy
made of cluster dextrin, which center, the waffle is an ideal pick- Best Quick Recovery Meal
research suggests is absorbed more Best Long-Run Mix me-up. It has 21 grams of carbs to 9 / Banza Chickpea Pizza / $10
easily than glucose or maltodextrin, give you a boost of energy before Stash these in your freezer for after
causes less GI trouble, and may 4 / Maurten Drink Mix 320 CAF any run or workout. your next big run. Each variety
improve performance. 100 / $56 for 14 (four-cheese, roasted veggie, and
A bottle of this mix replaces a full Best On-the-Run Snack margherita) has a 3:1 carb-to-protein
Best Energy Pouch meal, coffee, and the time it takes to ratio, which research suggests is the
digest it all before a run. The drink 7 / Kate’s Real Food Snack Bites / ideal combo for faster recovery. Our
2 / Gu Liquid Energy / provides the calories for runs lasting $20 for 3 (6.6oz) packs testers loved topping the plain crust
$24 for 12 over two hours with a kick equal to Get the caloric boost of an energy with eggs, vegetables, and cheese
If thick energy gels give you a gag a double espresso. bar without having to choke one for a weekend recovery brunch.
reflex midrun, this new liquid for- down on the run. Literally bite-sized,
mula has the same fast-absorbing Best Easy Breakfast put a few in a sandwich bag and pop Best Dessert
carbs, electrolytes, and BCAAs as them without breaking stride. 10 / Kind Frozen Bars / $6 for 5
Gu’s original gels, but in a more 5 / Kodiak Cakes Flapjack, Muffin, You can feel good about down-
drinkable consistency. and Oatmeal Cups / $2 Best Anytime Snack ing these frozen bars made from
Just add hot water from a hotel almond milk, loaded with fiber, and
Best Recovery Mix room coffee maker or pop them in 8 / Boon Almond Butters / low in sugar (just 8 grams). Testers
the microwave at home, and you’ve $15 for 10oz jar raved, “tastes just like a Snickers ice
3 / Tailwind Rebuild Caffeinated got a protein-packed breakfast that The almond butters from Boon—an cream bar!”
Recovery / $39 for 15 servings tastes like your favorite short stack offshoot from Gu—quickly became
Carbs + caffeine = faster glycogen or oats combo. a favorite for prerun, recovery, and RUNNERSWORLD.COM 57
replenishment after a hard run. middle-of-the-afternoon snacks.

PHOTOGRAPHY BY

ERIK UMPHERY

Michael Agyin
signs “runner,”
and shares more
signs you can
use in your run
group (see side-
bar, page 61).

58 RUNNERSWORLD.COM





For
Deaf
Runners
Like Me,
Inclusivity
Requires
More
Than One of my favorite T-shirts says, “Not Running Sucks.” It
Lip makes me laugh, and if you’re reading this article, I know
you feel me! Like so many of you, I’ve had to deal with
the cramping of my training and race schedule due to the
pandemic. Sure, I’ve been able to get in solo runs at my local spot, Magic
Johnson Park in Compton, California, but as a Deaf person, I’ve found the
new restrictions on group runs challenging. Running solo, I have to be aware
of my surroundings. I have to use my eyes as my ears to keep myself safe.
With group running, I found comfort, safety, and community. I’m reminded
now, more than ever, how important it is that run clubs and running events
consider accessibility and adaptability for people with disabilities.
I started running in 2011 after I was hospitalized and diagnosed with type
2 diabetes. I needed to change my lifestyle and lose weight for my health, and
my nurse suggested that I start walking. So with an IV in my arm, I did a lap
around the hospital floor. After my discharge I began to walk more often.
That turned into jogging, and then running. My first race came three months
later—the 2011 Kaiser Permanente 10K in Pasadena. It rained, but after finish-
ing and receiving the medal over my neck, I felt so much pride and newfound
confidence. It felt like a rebirth. I went from an insulin-dependent diabetic
couch potato to a reformed and healthy diabetic runner. Since then I’ve done
50 half marathons, five full marathons, eight Spartan obstacle races, and so E

RUNNERSWORLD.COM 59

“WHEN I’M ON A RUN, I NEED HEARING
PEOPLE TO LOOK OUT FOR ME. THIS
MEANS I BUILD TRUST WITH THE GROUP.”

E many 5Ks and 10Ks I’ve lost count. Now I run to follow people. This means I have to work harder,
bring visibility to the Deaf community. but it also means I build a strong bond of trust and
friendship with the group. In that type of environ-
When I began joining group runs in Los Angeles, ment, everyone feels included. Runners can be open-
many of the group members had never run with a minded, patient, and welcoming. My role is to be a
Deaf person before. It was a little surprising, because bridge-builder between the Deaf and hearing worlds,
one in 20 Americans is Deaf or hard of hearing. and an advocate for all people with disabilities.
Nobody knew American Sign Language (ASL) in
these groups, so when I couldn’t hear people, I had In urban communities like Compton, we don’t
to explain with my voice. I would ask them to talk see a lot of people with disabilities being pushed to
more slowly, to talk in front of me so I could read exercise, or we see people with disabilities excluded
their lips, or to tap me on the shoulder if they wanted from activities that would help them move. Running
my attention. The more I showed up, the more they is a chance for me to be the example I never had. I
began to pick up some sign language, and we even- didn’t meet another Deaf person until college, so as
tually used a spoken English/ASL combo. a kid I didn’t identify as Deaf. I wore a hearing aid
and attended speech therapy, but I also developed a
When I’m on a run, I need hearing people to look speaking voice so I could “pass.” I even joined choir
out for me. I can’t hear warning sounds like car and took piano lessons! I was always trying to blend
horns, and I can’t tell when bikes, people, or God- in because I had no alternative. It was frustrating, but
knows-what are coming up behind me. It’s hard to I never said anything. I thought if I asked for help, it
understand the route or directions without hearing, would look like I wasn’t trying.
so I’m forced to stay in the middle of the pack and

60 RUNNERSWORLD.COM

I only began thriving in my deafness after I found 4 RUNNING
sources in college to help me learn ASL, such as the SIGNS YOU
National Center on Deafness (NCOD). Since then I’ve SHOULD KNOW
been an advocate for Deaf awareness and accessibility.
I want to give people with disabilities the tools I didn’t RUNNER
have when I was growing up, and I want to show
people of all abilities that we can all be athletes and Make an “L” shape with
invest in our physical health. As a runner, I want to the index finger and
be a role model for those who didn’t think they could thumb of both hands
be runners. Anything is possible. (like the Fonz) and hook
your right index finger
The pandemic has inspired me to engage more as loosely around your left
an advocate for the Deaf community, with Compton thumb. From this posi-
specifically. Compton is home. I see so many possi- tion, move your hands
bilities for the city to be inclusive and accessible. In up and down, as if
March I gave a TEDxComptonBlvd Talk about my pumping a handshake,
experience as a Deaf person in the city, and that was then move your open
a springboard for me to establish the Compton ASL hands down to your
Club in April. I teach ASL classes on Instagram Live, hips as shown.
and in the future it’s my vision to organize ASL-cen-
tered runs and walks where people can learn to sign WATER
while moving. I have a platform to expose people to
Deaf culture and encourage them to participate. If the Form your hand into the
Compton ASL Club can facilitate active representation letter “W” (the same
like that, I think real progress can be made. fingers you hold up for
the number three out-
In the short term, I’m a big advocate for the use of side of ASL) and touch
clear face masks. Since I rely on lip reading, masks your index finger to
have made my life hell. It definitely puts a strain your mouth twice. Sup-
on communication. I have no idea when people are plement this sign with
talking to me, and I have no idea what their expres- “bottle” (lift an imaginary
sions are saying because I depend on facial cues to bottle to your mouth) or
understand people. This type of PPE would restore “where” (raise your index
some balance and function for Deaf people in today’s finger and move your
pandemic-affected society. hand back and forth in a
classic “nuh-uh” signal).
In recent months I’ve been attending Black Lives
Matter protests. Some have pro bono sign language HELP
interpreters, which makes the protests accessible to
Deaf voices like mine. My passion is for equal repre- Make a thumbs-up with
sentation of all people, and that happens when com- one hand (also the “A”
munities take action to make public spaces accessible sign in ASL), then cup
for everyone. In the running community, we need to that hand in your other
bring more interpreters to races and running expos, hand. From that posi-
display more visual directions and instructions at races tion, move your hands
and aid stations, and make basic ASL more common in together up toward your
run clubs, like the universal hand signals cyclists use. chin in one smooth, short
motion. To be specific,
Deafness isn’t a barrier; it’s an advantage. It’s you can point at some-
taught me to be patient, open-minded, creative, and a one (“you”) to ask if they
true listener. A Deaf-inclusive runner’s world is more need help, or point at
open-minded, too. It has ASL interpreters at speaking yourself (“me”) to indi-
events, expos, and starting lines. It has more visuals. cate you need help.
It has Deaf-friendly running groups where everyone
Mural by Melissa Depaz and Anthony Lee Pittman signs, whether they’re Deaf or hearing. Running is MEDALS
beautiful because it can make room for everyone,
from diabetes fighters to Boston Marathoners. The With either hand, pinch
more people included in a runner’s world, the more the sides of an imagi-
role models we have to inspire others to start run- nary medal with your
ning, too.—As told to Emily Shiffer thumb and index finger,
as shown, then thump
that hand once against
the center of your chest
(where the medal would
appear around your
neck). With all ASL, say
the word as you sign it
to give Deaf or hard of
hearing individuals multi-
ple ways to understand.

ILLUSTRATIONS BY JOEL KIMMEL

SPECIAL REPORT

CAN THESE
BUZZY
DIETS
REALLY
FUEL YOUR
TRAINING?

If you’re a runner looking for a healthy diet to add to Those on keto
your list of 2021 resolutions, don’t get that confused with consume a majority
healthy eating. ¶ As an endurance athlete, a lot of the of calories from fat
diets you see influencers touting on social media won’t (like this burger) and
fuel you properly when you’re pushing for a PR or running almost none from
consistently. Making the habit stick is even more difficult carbs (like a bun).
if you’re doing a 180 on other habits to ring in the new
year. ¶ If you revamp your diet—and it’s working—great!
The trendy diet options here have their possible benefits:
potential weight loss (if that’s a goal), the promise of more
energy, or discovering what causes those frequent stom-
ach issues. ¶ Consult with your doctor or a registered
dietitian before making dietary changes to ensure you’re
meeting your body’s needs. In the meantime, this primer
can give you an idea about how they do, or don’t, work.

*FOR MORE INFO ON EACH DIET, GO TO
RUNNERSWORLD.COM/RUNNERDIETS

62 RUNNERSWORLD.COM

■ 1
PHOTOGRAPHY BY KELSEY MCCLELLAN
Keto Diet
STYLING BY MICHELLE MAGUIRE
W A JUICY BURGER MAY FEEL LIKE A CHEAT
meal, but it’s a staple food of the ketogenic (or keto)
diet, along with fish, more meat, eggs, dairy, oils,
and green veggies. The diet sets strict guidelines on
how to break down your macronutrient intake: at
least 70 percent of your calories from fat, 20 percent
from protein, and at most 10 percent from carbs—the
fuel source your body and brain prefer to tap first,
as it’s the fastest and most easily accessible. Pasta,
rice, potatoes, and fruit are off-limits.

A keto diet triggers ketosis (and byproducts in
the body called ketones), a state in which your
body has burned through its carb stores and
begins burning fat for energy. Ketosis isn’t nec-
essarily dangerous, but whether runners should
try keto depends on their goals.

PROS Your body turns to carbs for fast energy
during hard efforts and intervals. And your body
burns fat and carbs for energy during steady
state efforts. So if your body adapts to use fat as
its first source of fuel—while still having glyco-
gen on tap—it could benefit those who run ultra
distances, as once you hit those later miles, your
body taps into fat stores. If you’ve done any sort
of fat-adapted training—like not fueling during an
18-miler—your body can better adjust to keto, says
Lizzie Kasparek, R.D., a sports dietitian with the
Sanford Sports Science Institute.

CONS A small 2017 study of five endurance ath-
letes, published in the Journal of the International
Society of Sports Nutrition, showed a 10-week keto
diet improved the athletes’ body composition and
well-being but not their performance. Another
study on trained athletes who followed the keto
diet saw a decline in efficiency during harder VO2
max efforts compared to easier running bouts.

BOTTOM LINE If done right, runners who want
to tap into fat stores over long distances may
benefit. Runners who enjoy shorter distances at
faster paces or who incorporate high-intensity
workouts into their training are better off eating
a healthy, balanced diet that includes carbs.
—Heather Mayer Irvine

RUNNERSWORLD.COM 63

The Mediterranean
diet is more than
a fad thanks to
proven health and
performance
benefits.

64 RUNNERSWORLD.COM

S THERE ARE LEGIT REASONS FOR SOME TO 3
avoid gluten—like people with diagnosed celiac
Gluten-Free2 disease, or a gluten sensitivity or intolerance. Up
to 6 percent of the population falls into one of
Trevor Raab (bread)The those two categories. But people cutting gluten
to eat healthier may be missing the mark. A
Mediterranean gluten-free diet cuts out all foods containing
the protein gluten, which includes bread, pasta,
Diet W THIS DIET HAS STAYED POPULAR FOR crackers, candy, and even processed meat.
decades—and those who follow it may even
PROS Runners may have what’s called a gluten
live longer and run better. The Mediterra- intolerance or gluten sensitivity, says Susan
Kitchen, R.D., a marathoner and owner of the
nean diet is rich in vegetables, fruits, nuts, coaching service Race Smart. If you’ve tested
yourself with a doctor’s help and know you have
legumes, unrefined grains, olive oil, fish, poultry, one of these, going gluten-free can help you avoid
symptoms like fatigue, headaches, joint pain, and
and regular but moderate amounts of wine. digestive disturbances like bloating, diarrhea,
and nausea.
PROS The Mediterranean diet is recommended by
the Dietary Guidelines for Americans to prevent CONS Though some endurance athletes have
chronic diseases, and it’s also easy to sustain, reported a boost in performance after giving up
unlike other more restrictive diets, according to gluten, just about anyone else not dealing with
the World Health Organization. celiac disease or a sensitivity should steer clear,
says Laura Moretti, R.D., a runner, triathlete, and
Well-established research shows people who sports dietitian at Boston Children’s Hospital.
regularly eat the foods included in this diet—which
is both anti-inflammatory and high in antioxi- Carbs are your muscles’ primary fuel source
dants—can boost their mental and gut health. And when working out and contain other nutrients
a 2019 review published in the journal Circulation your body needs. Cutting gluten without a
Research found that adhering to the diet is asso- medical need means you should keep an eye on
ciated with lower risks of coronary heart disease, how much fiber, vitamin B, iron, copper, and
ischemic stroke, and total cardiovascular disease. magnesium you’re getting, all of which help you
fight fatigue. Some gluten-free products tend to
The Mediterranean diet is rich in nutrients be stripped of the nutrients whole grains provide.
that runners need to perform and recover well,
such as protein, carbs, omega-3 fats, and other BOTTOM LINE Unless you have celiac disease
essential vitamins and minerals. A 2019 study or an intolerance, there’s no need to cut out
even found that people who followed it for just gluten. If you do go gluten-free, you’ll have to
four days ran a 5K 6 percent faster. pay attention to your nutrition to replace missing
nutrients via other foods since all these nutrients
are necessary to improve your performance as a
runner.—Cindy Kuzma

CONS Because it’s low in dairy and red meat,
runners who adhere to it may not get enough
calcium, vitamin D, iron, selenium, and vitamin
B12. Calcium and vitamin D are essential in main-
taining strong bones, iron carries oxygen to the
muscle cells—which may help you have higher
energy levels during exercise—selenium helps
with recovery and boosts your immune system,
and vitamin B12 gives you an energy boost.

BOTTOM LINE The Mediterranean diet is full of Don’t ditch
whole foods that can improve runners’ overall the gluten
health and performance, and the diet is sustainable unless you
for long-term use.—Danielle Zickl have a medical
reason.

RUNNERSWORLD.COM 65

Following a low
FODMAP eating
plan may help
alleviate post-
meal cramps and
bloating.

4 to help you figure out what leads to these
uncomfortable stomach symptoms via
Low-FODMAP trigger foods you’re eliminating over the
span of two to six weeks.
N DESIGNED TO HELP PEOPLE IDENTIFY AND ELIMINATE THE SOURCES OF GI ISSUES,
this short-term diet cuts out foods that contain a high amount of FODMAPs (a type of “For most people [this type of food]
carb/sugar that ferments in the gut) to reduce water volume and gas production in the gut. doesn’t bother them at all—it’s part of a
healthy digestive system,” says Hultin. But
While you probably don’t need to know what FODMAP stands for (it’s fermentable oli- people with GI distress might notice less
gosaccharides, disaccharides, monosaccharides, and polyols), you should know it’s pretty gas or bloating by cutting FODMAP foods.
restrictive—limiting seemingly innocent foods like onions, apples, and cauliflower, as well
as lactose and gluten. CONS If you currently rely on a lot of
nutrient-dense FODMAP foods to fuel
PROS People with irritable bowel syndrome (IBS), for instance, tend to feel better when your day, you have to make sure you’re
they limit FODMAPs, as research shows it can reduce symptoms. Also, the low-FODMAP finding another way to fill up. “The low-
diet isn’t meant to be a long-term solution, says Ginger Hultin, M.S., R.D.N., spokesperson FODMAP diet cuts out wheat and rye, and
for the Academy of Nutrition and Dietetics and founder of Champagne Nutrition. It’s meant a lot of different fruits, but those are really
awesome fuel for runners, as is yogurt and
66 RUNNERSWORLD.COM milk or chocolate milk,” Hultin says. “If
you’re a vegetarian or vegan runner, you’re
removing important protein sources, too.”

BOTTOM LINE Before considering this
diet, call in an expert who can help you
understand your symptoms and identify
the foods that may be bothering you.
While it can improve GI distress in some,
you should only turn to it as a last option.
—Mallory Creveling

E AT LIK E T HE PRO S E A TYPE OF INFLUENCER YOU WON’T SEE USE A FAD DIET: ELITE RUNNERS. HERE’S HOW THE BEST IN THE U.S. STAY PROPERLY FUELED.

Courtesy Brooks (Akins); Avi Goodman (Goodman); Cortney White (Stinson, Hall); Howie Stern (Guterl); Getty Images (Verburg) NIA AKINS KAITLIN GOODMAN PARKER STINSON MARIELLE HALL MAGGIE GUTERL DAVID VERBURG

THIS MIDDLE-DISTANCE A 2:32 MARATHONER, SHE THE U.S. RECORD HOLDER THE U.S. OLYMPIAN RAN THE 2019 BIG’S BACK THIS 2016 OLYMPIC GOLD
RUNNER FOR THE BROOKS HAS A MASTER’S DEGREE IN IN THE 25K KEEPS SAND- THE 10,000 METERS AT THE YARD ULTRA CHAMPION MEDALIST IN THE 4X400-
BEASTS TRACK CLUB USES PUBLIC HEALTH AND STAYS WICHES, STEAK, AND 2016 GAMES IN RIO AND FUELS TO TRAIN AND RACE METER RELAY HAS
A VEGETARIAN DIET. BALANCED THROUGHOUT THE COOKIES IN HIS REGULAR ALSO LOVES EXPERIMENT- FOR HOURS ON END. EMBRACED A VEGAN DIET.
DAY WITH SNACKS. ROTATION. ING IN THE KITCHEN.
■ To keep her stom- ■ A food truck near her ■ Verburg’s an advo-
ach settled before a ■ She controls the vari- ■ When he has to fuel ■ With every meal, work office offers giant cate for animals and
morning workout, a ables in the morning by up for a second run, Hall loves to have breakfast burritos, helping rescues, and
giant pancake with eating the same sour- Stinson loads up his something sweet—like which she loads with changed his eating
Greek yogurt, berries, dough toast topped sandwiches for lunch. pancakes, cereal, spinach, potatoes, and habits and become a
and maple syrup, plus with peanut butter At home, it’s turkey, granola, or fresh fruit. eggs for lunch after vegan over two years
toasted walnuts, works and honey with coffee hummus, and cheese Some of Hall’s typical 90-minute runs. An ago. He eased into
for breakfast. Midday about two hours before on white bread, or he meals include salmon, afternoon snack—nuts, it—becoming a pesca-
it’s usually a salad filled a workout. Afterward, goes to the deli nearby shrimp tacos, mussels, tortilla chips, veggies tarian, then vegetarian.
with goodies like aru- she’ll make a smoothie for a sandwich loaded or oysters, and she with hummus—primes Within six months, he
gula, beet, avocado, with soy milk, banana, with steak, peppers, incorporates seafood her for strength- made the full transi-
and some kind of plant frozen fruit, collagen and onions, with chips into pasta dishes training sessions after tion to vegan and says
protein—like lentils— peptides, and protein and a cookie. For those or soups, great for work, and for dinner he began to feel his
and a whole grain like powder, and sip on it night-before-the-race Oregon weather. She it’s common to mix energy levels going up.
quinoa. Main indul- while making a veggie meals, Stinson eats a always brings apple- vegetables with lime He also has a simple
gences include choc- omelette. Goodman meal that’s a good mix sauce, or similar easy- juice, soy sauce, and hydration trick. With
olate chip cookies and snacks on everything of proteins, carbs, and to-digest snacks that rice noodles for a quick every meal he drinks
ordering a thick-crust oat-related—muffins, veggies, like a bowl have a little sugar in stir-fry. She also loves two glasses of water,
pizza she wouldn’t plain oatmeal, or oat- with rice, chicken or them, to her races. Her a bowl of cereal, espe- giving him an auto-
make at home. meal bakes—for an steak, peppers, onions, perfect postrace meal: cially Lucky Charms, matic six full glasses
energy boost. and avocado. a burger. for dessert. per day.

“MY COOKING STYLE IS DEFINITELY TO ‘GO FOR THE “MY SISTER AND I DID
PLANTS,’ AND DON’T BE AFRAID TO TRY NEW THINGS, SOME ZOOM COOKING
ESPECIALLY WHEN IT COMES TO PLANT-BASED FOOD.” SESSIONS TOGETHER

WHERE WE FOLLOW

“I TRY TO TAKE IN ABOUT 60 GRAMS OF CARBOHYDRATES THE SAME RECIPE AND SEE
PER HOUR WHILE I’M MARATHON TRAINING, BUT IT’S BEEN HOW IT TURNS OUT. IT’S FUN
AND FUNNY—WE’VE HAD A
A WORK IN PROGRESS TO TRAIN MY STOMACH TO TAKE
IN THAT MUCH FUEL. AT ONE NEW YORK CITY

MARATHON, I THREW UP IN ALL FIVE BOROUGHS BECAUSE

MY STOMACH COULDN’T HANDLE IT.” FEW FAILS ON BOTH ENDS.”

RUNNERSWORLD.COM 67

S THIS ELIMINATION DIET FOCUSES ON EATINGWhole30 6

5 whole foods and avoiding a host of items—such Trevor Raab (beans)Intermittent
as sugar, grains, legumes, dairy, and alcohol—for
30 days. Instead, you’ll eat foods such as fruits, Fasting E INTERMITTENT
vegetables, unprocessed meats, seafood, eggs, fasting (IF) is based on
natural fats, and herbs. After a month, you can
slowly add the banned foods back to help you see the time windows you
what may be secretly affecting your mental and
physical health, its creators say. consume food. Gener-

PROS Whole30 can be a starting point in teaching ally, IF refers to periods
you how to make smarter food choices beyond its
30 days. The foods it champions contain many of fasting that last less than 24 hours but are done
nutrients that are important for your perfor-
mance and recovery as a runner, such as protein, more frequently, from daily to weekly. A popular
omega-3s, potassium, vitamin A, and vitamin C.
And it’s only 30 days. version is to fast for 16 hours—only eating, for exam-

CONS Eating very few carbs (which become ple, between 11 a.m. and 7 p.m. Another method is to
glycogen) on the Whole30 diet can reduce your
body’s ability to handle high-intensity interval fast just under 24 hours, say from dinner to dinner,
training (HIIT) and sprinting. You need gly-
cogen—something Whole30 is missing—to fuel and is sometimes called one meal a day (OMAD).
those high-intensity training days or else you’ll
bonk. Hard. PROS If weight loss is your ultimate goal, IF can
be a reliable method because limiting the time
BOTTOM LINE “[The Whole30] is hard for sea- frame to eat generally results in a calorie deficit.
soned athletes because they need more nutrients Eating like this can actually help you drop from 3
than the average person,” says Natalie Rizzo, to 8 percent of your weight over three to 24 weeks,
M.S., R.D., a New York–based dietitian. If you according to a review published in the journal
want to try Whole30 to see what all the fuss is Translational Research. (Proponents also say it
about, go for it when you’re not training so hard. helps with health markers like lowering cholesterol
It can help you learn to make better nutrition or helping fight heart disease.)
decisions down the line. Just know you may not
be at your peak performance during that month And IF can keep insulin levels low, says Jason
and will likely have to take it easy during your Fung, M.D., author of The Complete Guide to Fast-
workouts.—Danielle Zickl ing, thus increasing hormones like noradrenaline
(a neurotransmitter involved in your fight-or-flight
response) and human growth hormone. This could
mean that once your body is adjusted to a fasting
schedule, you may train with more energy, recover
faster, and have more mental clarity, which is often
touted with the diet.

CONS Overeating is a common downfall when
you can eat. Also, the dropout rate of people who
tried alternate-day fasting was higher than that
of dieters who were asked to restrict their calories
every day, according to a 2017 study published in
the journal JAMA Internal Medicine.

Pregnant women, children, diabetics, anyone
trying to build muscle mass, and those with dis-
ordered eating tendencies should avoid IF, says
Natalie Allen, R.D., a clinical assistant professor of
biomedical sciences at Missouri State University.

Whole30 BOTTOM LINE You can tinker with IF to fit your
challenges training (like fasting at night for morning exercise),
you to nix but if you’re working out regularly, keeping yourself
many foods. satisfied all day on IF can be tough.—Ashley Mateo

68 RUNNERSWORLD.COM

IF has potential
weight-loss benefits
but may not meet
the needs of hard-
training runners.

RUNNERSWORLD.COM 69

With Slow-Carb, you
nosh on a small range
of foods all week
until you’re allowed
something like mac
and cheese and fries
on a cheat day.

7 PROS One of the main tenets is to avoid
“white carbohydrates”—bread and pasta
Slow-Carb made from refined flour, white rice, cere-
als, baked goods, potatoes, and fried food
N DESIGNED BY SELF-IMPROVEMENT GURU AND BEST-SELLING AUTHOR TIM FERRISS, with breading. Refined grains aren’t as
this diet focuses on foods that you digest more slowly: animal protein, non-starchy vegeta- nutrient-dense as their less-processed
bles, legumes, fats, and spices. Each meal can consist of eating as much as you want of the counterparts, plus their lack of fiber
three food groups, plus smaller amounts of the last two. The idea is that these foods won’t can lead to the blood-sugar fluctuations
promote fat storage, and the lower carbs and lack of sweets promises better fat-burning that contribute to fat gain. This diet also
potential. While more restrictive than many diets, it mandates one cheat day per week. supports hydration as you guzzle plenty
of water throughout the day and discour-
70 RUNNERSWORLD.COM ages “empty calories” via drinks like fruit
juices or sodas.

CONS About that cheat day...There’s no
real medical evidence for the assertion
that single-day binges do much to maintain
diet compliance, says Rebecca McConville,
M.S., R.D., author of Finding Your Sweet
Spot. It’s fine to limit refined carbs, but
other research shows whole grains like
quinoa and brown rice (also eschewed)
can provide you with vital nutrients and
valuable energy to fuel your workouts.

BOTTOM LINE If this approach sounds
appealing, know that some have suc-
cessfully lost weight and kept it off by
following the rather straightforward
eating guidelines of the Slow-Carb diet.
But if you’re a runner who enjoys variety
in your meals, this diet may be frustrating.
—Matthew Kadey, M.S., R.D.

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John Hamilton NOTES, OPINIONS, USEFUL TIPS, AND THE COOLEST GEAR FROM INSIDE THE WORLD’S MOST RIGOROUS SHOE AND GEAR TESTING LAB

TRY THESE RAIN-
OR-SHINE SHADES

District Vision claims that
its Calm-Tech lenses are the
world’s first porous options,
able to partially absorb
fog and light rain to boost
clarity. Runner-in-Chief Jeff
Dengate tested the brand’s
Takeyoshi glasses with a
fine-mist spray bottle, and
the difference is evident:
The District Vision glasses
disperse the droplets and
minimize the number of
hard round edges you see
from behind the lenses. Of
course, the surface won’t
stay bone-dry in a down-
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RUNNERSWORLD.COM 73

^^^^^^^^^

THESE SHIRTS
WON’T SHRINK
IN THE DRYER

You’ve probably been there: While
taking your clothes out of the dryer,
you realize you forgot to pull out your
favorite running top and now it’s a
size smaller. Sad! But not all running
tops will shrink after an accidental
dryer cycle.

To find out which fabrics are most
susceptible, we washed five running
tops on warm and then dried them on
high heat for a full 40-minute cycle at
the local laundromat. Two were made
of organic fibers and the other three
used polyester. Measuring each shirt’s
length and width before the test, we
compared sizing post-drying to see
which shirts shrank, and by how much.

The two organic-fiber shirts shrank
the most. Janji’s cotton-and-alpaca
Runpaca tee and Tracksmith’s Merino
wool Harrier long-sleeve both shrank
between 1 and 1.5 inches vertically and
horizontally—that’s more than a half
size. The rest of the shirts from Puma,
Hoka One One, and Eddie Bauer didn’t
shrink at all—they were all polyester.
So, don’t be afraid to dry polyester-
based apparel, but take extra care
to separate out your tops made with
natural fibers before drying.

T

E

S THIS $70 GPS $199, but now about $140), and the Fitbit

WATCH SURPRISED Charge 4 ($150). We used a Wahoo Tickr
X heart-rate monitor connected to a

T THE HELL OUT Wahoo Elemnt Bolt bike computer to get
an accurate HR measurement, because

OF US wrist-based monitors are sometimes less
accurate. To avoid signal interference,

we ran with only two devices at a time. Lakota Gambill (shir ts, stroller); Trevor Raab (watch)

Z Can the $70 Amazfit Bip S contend with The Amazfit recorded the distance
the Garmins of the world? In terms of within 0.03 miles and registered the

accuracy, yes. Connectivity with the same average heart rate and approx-

phone app is clunky, notifications come imate heart-rate graph as the Wahoo

O up inconsistently, and the screen lacks Tickr X. The Garmin and Samsung were
the sharpness of better models. But as similarly close, pegging the distance

a device that simply records your route within 0.01 and 0.02 miles, respectively.

N via GPS and tracks your heart rate, it’s The Fitbit Charge 4 was the biggest devi-
as accurate as the rest. We know this ator, recording the distance 0.08 miles

because we marked off a three-mile too far and a heart rate five bpm lower

course with a measuring wheel and then than the other devices. Bottom line: If

E ran it with the Amazfit Bip S and three you want a GPS watch just to keep tabs
other GPS- and HR-enabled devices: the on distance and heart rate, spending

Garmin Forerunner 735XT ($350), the more won’t necessarily buy you more

Samsung Galaxy Watch Active (originally accurate tracking.

74 RUNNERSWORLD.COM

^^^^^^^^

KOINCDA4SAGNIBNSEUOXAMFPSPEFTYRORIPREOACNLTECLH.EE,R T
E
S
T

Z
O
N
E

SMOOTH
STROLLERS

IS A RUNNING STROLLER WITH
SUSPENSION WORTH THE MONEY?

BOB Gear’s Alterrain stroller is an pneumatic tires of both strollers up to
excellent option for runners who 30 psi, the recommended value. Then
want to sneak in some miles during we ran the strollers across 20 meters of
nap time, but it’s priced higher than small rocks and recorded the maximum
many of its competitors. Part of the vertical G forces of the shaky, short
reason is that it uses frame-integrated trip. We repeated the test three times.
shocks to smooth your little one’s ride
(and limit jarring hits from rocks and On average, the BOB Alterrain trans-
cracks in the road that can throw off mitted 2.8 vertical Gs to our dummy
your stride). To find out what degree passenger, while the non-suspended
of bump-smoothing a kid might expe- model sent 4.4 Gs through the stroller.
rience—and whether that suspension When you take into account that mea-
was worth the cost—we tested the surable G forces start at 1 G because
Alterrain against a similar but less we’re all constantly experiencing
expensive model without suspension. gravitational force, the BOB rode about
twice as smoothly. That’s a significant
To do it, we taped a phone-app difference, one that our experience
accelerometer to a 30-pound dumb- shows should keep your child more
bell, to simulate the weight of a comfortable over long runs, with fewer
3-year-old, and strapped the dumbbell disruptions to your stride. If you can
into each stroller. We pumped the afford the suspension, get it.

RUNNERSWORLD.COM 75

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REVIEWS & ATREYU THE ARTIST
R E C O M M E N D AT I O N S
FROM THE PRICE: $100 | TYPE: Road
EXPERTS IN WEIGHT: 7.3 oz (unisex)
THE RW DROP: 6 mm
TEST ZONE
ONE HUNDRED DOLLARS for a lightweight racer
The microfiber with a carbon-fiber plate? Crazy. So was
tongue is starting a shoe company in 2020, but that’s
just what founder Michael Krajicek did. And
breathable and since he didn’t come to his gig the way a
doesn’t slide lot of shoe company pioneers do—through
when you run. retail—he’s taken a new approach to sling-
ing shoes: a subscription model. Commit
PHOTOGRAPHY BY LAKOTA GAMBILL to buying a pair of Atreyu every month (or
every three months) and they’ll cost you a
fraction of what you’d pay for shoes from
other brands. Atreyu’s first model was a
$55 racing flat that was too thin and firm
for most of our testers. But this follow-up
is a thicker shoe that boosts comfort and
speed. It uses supercritical EVA—not the
pricey, bouncy Pebax you’ll find in Nike’s
Vaporfly Next%—sandwiched around a
curved carbon-fiber plate. But don’t let
that deter you: The sole is slightly squishy
when you land heel-first, but firm and
snappy when you push off the ground. The
treadless rubber outsole closely resembles
the one used on the Adidas Adizero Adios
Pro, but the shoe doesn’t feel quite as fast
as that speed racer. Then again, it’s half the
price.—Jeff Dengate

RUNNERSWORLD.COM 77

The upper
mesh is

made from
50 percent

recycled
materials.

Rubber is
limited to
areas where
you need it

most.

ADIDAS rial, limited to under the heel, mar- HOKA ONE ONE phin Pro. Like those shoes, the
SUPERNOVA ried to a layer of more traditional, ROCKET X Rocket X begs you to go ultrafast.
firmer EVA foam. The result is a The midsole is lightweight EVA,
PRICE: $90 | TYPE: Road fairly stiff underfoot experience, PRICE: $180 | TYPE: Road not the more bouncy Pebax found
but our test team found there’s in Nike’s shoe, and was much qui-
WEIGHT: 10.9 oz (M), 9.2 oz (W) plenty of cushioning for young WEIGHT: 7.4 oz (unisex) eter than the galloping Alphaflys
and efficient runners. Though the that surrounded me on the course.
DROP: 10 mm shoe is heavy on the scale, it feels DROP: 5 mm The fit is secure for a unisex-
balanced on-foot and snappy when sized shoe, especially around the
SUPERNOVA HAS BEEN a somewhat you want to pick up the pace. Our AFTER MANY CANCELLATIONS, I heel, and the upper is breathable
confusing label in Adidas’s perfor- testers attributed some of that finally found a COVID-safe race and drains surprisingly well (I had
mance shoes. At one point, it was to the excellent fit from the soft to test out Hoka One One’s fastest to splash through a water crossing
an entire collection of shoes—the mesh and the padded heel wrap. shoe, the Rocket X. Compared to four times). The only drawback
Supernova Glide Boost 6 and 7 won “I like the heel,” said one tester. Hoka’s previous racers like the is the narrow toebox. One tester
our Editors’ Choice awards. Now “It is tall and soft, offering great Tracer, the Rocket X has more cush- found the lateral edge cut too tight
just a single shoe uses the name. heel and achilles support without ioning, and it feels snappier than across his pinky toes. I finished my
This sturdy trainer is a budget- being uncomfortable.” The sole is the Carbon X, the brand’s other marathon with three discolored
friendly option that has some Boost covered in a lot of rubber from heel shoe with a carbon-fiber plate. At toenails, so you should make sure
midsole foam underfoot, though to toe, delivering confident footing marathon pace, I found the Rocket the shoe fits you before purchasing
nothing like the thick and bouncy on dry pavement.—J.D. X has a similar racy feel to other a pair.—Amanda Furrer
Glide Boost shoes mentioned above. shoes I’ve worn in marathons—the
Instead, it uses a fairly thin layer of Nike ZoomX Vaporfly 4%, Brooks
the high-power cushioning mate- Hyperion Elite, and Saucony Endor-

78 RUNNERSWORLD.COM

A complicated
lacing system
makes it a little
tricky to get
just the right

tightness.

Comes
with two
pairs of
laces for
extra style
points.

SALOMON shoe with lots of protection. The NOBULL RIPSTOP for our testers. But, the Phylon
WILDCROSS rubber outsole keeps debris from RUNNER midsole—essentially compressed
penetrating the sole, though you EVA foam pellets—paired with a
PRICE: $130 | TYPE: Trail may still feel rocks on especially PRICE: $139 | TYPE: Road medial post and heel counter feels
gnarly trails. The shoe designers plenty stable for intervals, HIIT
WEIGHT: 10.2 oz (M), 8.9 oz (W) arranged its aggressive lugs in an WEIGHT: 10.3 oz (M), 8.7 oz (W) circuits, and light weight work.
irregular pattern, which gives the Our testers found that the fit was a
DROP: 8 mm shoe a chance to bite the ground DROP: 10 mm little narrow and, while the ripstop
from any angle—something that polyester upper was undeniably
THIS SPEEDY, ADVENTUROUS sibling we’ve all wanted when we hit a THOSE OF US who chase a tempo run durable, it wasn’t especially comfy
to the classic Speedcross begs you slick patch of mud. Salomon also with box jumps and burpees loved on long runs. We’d recommend the
to take a turn onto messy, technical placed lugs through the entire out- this shoe’s versatility. Though the shoe for shorter runs or treadmill
terrain. Like that other shoe, the sole, unlike other shoes that leave a brand is better known for its gym shakeouts. “I run at least a mile on
Wildcross has only a thin layer gap under the arch; my footing felt shoes, it has branched out into roads and gravel to get to my local
of cushioning. In fact, runners secure and confident throughout running. This trainer works in both trails, and these shoes were super
who typically reach for minimal my stride. Up top, Salomon added situations—it has more support and grippy on the blacktop,” one tester
shoes like Inov-8 liked the ground a mesh layer that wraps under traction for lateral movements than said. “But, the runner who goes
feel. The lack of cushioning isn’t the laces, closing up areas that a traditional running model, but to the gym or Crossfit will like
really a problem, because this shoe typically let in dirt or water and has a cushier midsole that cross- these shoes a lot more than a long-
is meant for loose ground—mud, debris.—Pat Heine trainers forgo. The trade-off is that distance runner.”—Morgan Petruny
scree—and soft surfaces that shift this won’t provide the flat, stable
as you land, naturally padding your base you’ll want for lifting, and
footfalls. That said, it’s still a burly it didn’t offer enough cushioning

RUNNERSWORLD.COM 79

Midfoot
eyelets cinch
tight and seal

out debris.

Night runners
will love the

reflective
upper.

Small strips
of rubber

provide enough
traction,

even with big
patches of

foam exposed.

MERRELL MQM TOPO ATHLETIC ASICS GEL-
FLEX 2 GTX U LTR AFLY 3 CUMULUS 22

PRICE: $140 | TYPE: Trail PRICE: $130 | TYPE: Road PRICE: $120 | TYPE: Road

WEIGHT: 12.5 oz (M), 10 oz (W) WEIGHT: 9.6 oz (M), 7.7 oz (W) WEIGHT: 9.5 oz (M), 7.8 oz (W)

DROP: 8 mm DROP: 5 mm DROP: 10 mm

MERRELL DESIGNED THIS shoe for winter trail WHEN TOPO RELEASED the Ultraf ly in 2016, “SMOOTHER THAN A fresh jar of Skippy,” one
runs and quick backpacking adventures the shoe was a bit of a departure from what tester who runs 70 miles per week said about
that feel more like alpine expeditions where we expected from the brand. It was beefier the Gel-Cumulus 22. “The shoe’s turnover
conditions demand something tougher than Topo’s other models but retained the feels easy and consistent for settling into a
than a typical trail shoe. MQM is short for signature roomy toebox, which was a favorite comfortable pace and piling on miles.” That’s
Moving Quickly in the Mountains, and this feature among our testers. We named it a Best exactly what many of us want in a long-run
model has a lot of hiking-boot DNA packed Debut award winner for its slipper-like fit. shoe, and Asics did a top-to-bottom overhaul
inside. The outsole is made from a grippy The latest version is the lightest Ultrafly so on this version of the Cumulus to make it so.
yet durable rubber with 5mm lugs, but air- far. Some of that weight savings comes from The shoe’s designers carved away foam and
cushioned heel pods and deep flex grooves a new foam—Topo swapped out the triple- rubber underfoot and made the flex grooves
make the shoe feel softer and more flexible density midsole of previous versions for a dual- deeper. Then they lengthened the guidance
than what you’d get in most hiking-specific density midsole made from ZipFoam, which it line that runs the length of the shoe, prevent-
footwear. A tear-resistant upper with Gore- introduced last year in the Phantom. The new ing the clunky sensation we’ve found on past
Tex waterproof protection keeps out slush and material is a TPU/EVA-based foam that’s more models. Asics upgraded the midsole foam, too,
snow, and a thick stone guard shields you from resilient than EVA alone. It has a Goldilocks- going with a softer iteration of FlyteFoam
any frozen debris you might trample over. (It feel: not too firm, not too plush. The shoe while leaving the Gel cushioning untouched
also defends against wayward corn cobs, as offers some support for overpronators with in the heel and forefoot for shock-absorption.
one tester found when she blazed through a an external heel counter and non-imposing Though not quite peppy enough for speed-
swampy harvest maze.) Some testers liked medial post in the midsole. Unlike other work, the 22 remains a stable daily workhorse
the shoe as a superlight hiker for fastpack- shoes in its category, the Ultrafly proves you that’s now a smidge quicker and lighter. Some
ing; others, as a burly trail runner for hitting don’t need heavy, cumbersome features to add of that weight savings comes from the new
frosted peaks at a leisurely pace. And we all stability. The trainer also delivers on Topo’s one-piece upper that traded its predecessor’s
were impressed by how well the shoe gripped. reputation for comfort: This version gets a bulkier overlays for sleeker 3D prints, which
“I felt in full control with every step going molded heel collar, and the engineered-mesh improve the overall breathability. However,
downhill on wet grass, rocks, and mud,” one upper is more breathable than the previous it still best suits runners who like a snug
tester said.—M.P. version, which sometimes felt too toasty.—A.F. fit.—M.P.

80 RUNNERSWORLD.COM

A half-bootie
tongue locks your

midfoot down.

Remove the
insole if

you need a
little more
wiggle room.

SKECHERS which forces the gas to change BROOKS mimics the feeling you get wearing
GORUN RAZOR+ back into a liquid state and pen- C ATA M O U N T the Hyperion Tempo on roads.
etrate the plastic. The expanded A rock plate protects the bottom
PRICE: $135 | TYPE: Road material results in a slab of foam PRICE: $160 | TYPE: Trail of your foot but isn’t overly stiff;
that is lighter, more responsive, compared to other shoes in its
WEIGHT: 6.9 oz (M), 5.1 oz (W) and more durable than the basic WEIGHT: 9.3 oz (M), 8.8 oz (W) class, like the Brooks Cascadia or
EVA found in a majority of running Hoka One One Torrent, the Cata-
DROP: 4 mm shoes. Even so, it’s still a rather DROP: 6 mm mount is more flexible. Its mesh
firm midsole that our testers found upper is remarkably comfortable,
THE GORUN RAZOR turned heads— suits faster runners and tempo WANT TO GO fast on the trail? Reach and decked out with almost every-
and won our Editors’ Choice efforts. This “plus” version of the for this shoe that sports some of thing you need for gnarly training:
award—a couple years ago, thanks model gets a monomesh upper that Brooks’s racing-shoe tech. The holes for drainage, gaiter attach-
to a superlight midsole foam that better accommodates different foot midsole is made from a compound ments, and mudguards. The tacky
punched above its class. That light- shapes and a grippy, more durable called DNA Flash, also found on outsole has excellent grip on dry,
weight build, however, didn’t suit Goodyear outsole. Those changes the Hyperion Elite racing shoe uneven rocks, with lugs that are
everybody, so Skechers beefed up add just three-tenths of an ounce, and Hyperion Tempo training long enough to keep your footing
the shoe slightly without straying which you won’t even notice when shoe. It’s a nitrogen-infused foam stable in slippery mud. It’s a shoe
too far from the shoe’s DNA. At its the shoes are laced. Many runners, that’s responsive, supportive, and that allows you to soar, and will
core, the supercritical EVA midsole though, will like the sleek, graphic- well-cushioned no matter how make road runners realize that you
remains unchanged. To make it, free design the most.—J.D. far you go. That’s good because don’t have to go slow off-road.—A.F.
Skechers exposes a tiny, shoe- Brooks built this springy, light-
shaped puck of plastic to CO2 gas weight trainer for long, swift runs
under intense heat and pressure, on rugged terrain. Its smooth ride

RUNNERSWORLD.COM 81

What to Wear 2

GLOVES 1

T HERE WAS A time when runners wore noth- MOST LIGHTWEIGHT MOST COMFORTABLE
ing more than the cotton gloves you’d find
at a hardware store—but no longer. Today, 1 Smartwool Merino Sport Fleece 2 Tracksmith Inverno Gloves / $32
gloves are made of technical material that Wind Training Gloves / $50
can wick sweat and regulate temperature T E M P E R AT U R E A F T E R 1 0 M I N U T E S : 26°F
without compromising breathability, T E M P E R AT U R E A F T E R 1 0 M I N U T E S : 33°F
tactile ability, and other functions. T I M E T O 3 2 ° F : 6:37
T I M E T O 3 2 ° F : 11:50
FEATURES TO CONSIDER Tracksmith’s Inverno fabric (a knitted
In our freezer test, the Smartwool long Italian blend of micro-nylon and elas-
→ Fabric / Though they’re cozy, natural outlasted typical running models, and tane) traps heat to keep your hands
fabrics like wool will still protect your hands it was no contest on the roads when insulated against the bitter cold, but
against winter’s bite. In some cases manufac- we worked up a sweat. Sure, you get still looks sleek with its brushed finish.
turers have improved a bit on Mother Nature warm and your hands get damp, but the Both the thumbs and forefingers are
by adding high-tech fabrics, such as nylon- merino holds onto that heat so you stay touchscreen-friendly. We didn’t have
elastane blends, to keep the elements out and toasty even after you stop moving. A any pointy Wicked Witch–shaped fin-
warmth in. windproof panel on the back of the hand gers when wearing these, and we espe-
and fingers boosts warmth. cially liked the buttery-soft inner lining.
→ E-Tipped Fingers / Because many of our
favorite running gadgets are touchscreen or
require nimble fingers to press tiny buttons,
sleek-fitting, E-tipped fingers are a must when
you don’t want to remove your gloves and
sacrifice warmth to post a pic midrun.

→ Reflective Detail / Some manufacturers
apply reflective patches or tape to increase
visibility—a necessity on days when the sky is
overcast or dusk comes sooner. High-viz gloves
in bright colors make your hands light up like
beacons to let drivers know you’re there.

H OW W E T E S T E D → Every product
is thoroughly tested by our staff. We
submitted our bodies—not just our
hands—to all means of weather condi-
tions to evaluate the comfort, warmth,
and ease of use while wearing the gloves
as we ran.

To measure insulation, we placed the
probe of a wireless digital thermometer
into each glove’s middle finger, then put
each pair in a 25°F freezer. In addition to
measuring how long it took for the tem-
perature inside the gloves to drop from
room temperature (70 degrees) to below
32, we also measured the temperature
at 10 minutes to get a sense of how the
gloves fare during that first chilly mile
before your body’s had a chance to warm
up. Here are the top performers.

82 RUNNERSWORLD.COM

3
5

4

6

MOST WINDPROOF BEST OVERALL BEST FOR USING A PHONE BEST FOR VISIBILITY

3 Arc’teryx Venta Mittens / $59 4 Under Armour Convertible Run 5 Zensah Smart Running Gloves / $30 6 Brooks Carbonite Gloves / $55
Gloves / $40
T E M P E R AT U R E A F T E R 1 0 M I N U T E S : 33°F T E M P E R AT U R E A F T E R 1 0 M I N U T E S : 26°F T E M P E R AT U R E A F T E R 1 0 M I N U T E S : 25°F
T E M P E R AT U R E A F T E R 1 0 M I N U T E S : 31°F
T I M E T O 3 2 ° F : 10:27 T I M E T O 3 2 ° F : 6:29 T I M E T O 3 2 ° F : 5:04
T I M E T O 3 2 ° F : 9:46
This pair of mittens uses Gore’s Infinium This pair of gloves by Zensah is one of These windproof and water-resistant
material, which provides a lightweight, During our freezer test, this glove was the thinnest we tested, and even though gloves have highly reflective 3M Scotch-
windproof barrier. It doesn’t really offer one of the warmest models with the it doesn’t do much good when the winds lite material that covers the back of the
much in the way of warmth, however, mitten cover in use. The extra mitt por- really start howling, it excels early in hand and fingers. A set of magnets can be
until you’re generating your own heat. A tion stored securely without feeling the season or on chilly mornings. To found on the inner wrists to connect the
brushed polyester lining keeps the cold bulky. The rubber on the forefinger that end, it’s the best no-frills glove fea- gloves together when you’re not wear-
shell from lying against your hand. In our and thumb made the gloves easy to use tured here. The palms are sticky like a ing them. The longer cuffs are smooth
freezer test, the Venta remained as warm with a touchscreen, and the fleece on tree frog’s feet, so you won’t drop your and stretchy, and provide warmth and a
inside after 10 minutes as thicker, heavier the knuckles feels ultrasoft for wiping a phone, and the fingers have metallic-like little extra coverage that our testers with
gloves on this list. runny nose. fabric that works well on touchscreens. larger hands appreciated.

PHOTOGRAPH BY TREVOR RAAB RUNNERSWORLD.COM 83

ISSUE 1, 2021

Nathan Walker, 43, of Detroit, Reaghan Gaffney, 14, of Leawood, data and overlaid it with her own Brown Convention Center—the
was inspired to found a new run- KS, recently set a mile PR of 6:41 in Photoshop to prove to him that expo and packet pickup location—
ning club—Keep the Beat—to raise during a workout. his run intervals were actually for good luck.
money for independent musicians faster than her baseline running.
suffering from financial hardship Brett Miller, 33, of Chicago, loves “I’d happily take all the walk Michael Navicky, 29, of Fair Oaks,
during the pandemic. You can wearing his “Run with Rivs” breaks if he’d just go with me.” CA, takes a long walk after a run,
support them by following tee for tough workout sessions followed by a gardening session
@KeepTheBeatRC on Twitter. when he needs an extra push. If Daniela de Aguiar, 26, of Boston, to relax his hands and feet in the
endurance athlete Tommy Rivers always looks forward to the Fire- cool earth.
Congratulations to Cathy Mark, Puzey has the strength to rage house Loop in Newton with her
51, of Waukesha, WI, who PR’d her on through primary pulmonary fellow Heartbreakers during mar- Daniel Hickey, 16, of Utica, NY,
marathon time by 13 minutes and NK/T-cell lymphoma, we too can athon training. “So hilly. So much always looks forward to the Boiler-
finalized her divorce. all run a little harder. pain. Hurts so good.” maker Road Race. “It’s a must-do
race if you live in central New
Craig Common, 66, a chef from After more than two decades, After suffering from a heart attack York, or wherever you are in the
Chelsea, MI, treats himself to a Robert Calzada, 32, of Lodi, CA, caused by myocarditis in 2019, world.” He can’t wait to return to
steak and a glass of red wine after would like to set the record straight Ben Reynolds, 39, of Stow, OH, is the starting line post–COVID-19.
finishing a long race. and call out his former high school finally running again. Over the last
cross-country teammate James half year, Reynolds has maintained After completing the virtual
Marjorie Asturias, 48, of Fruita, LaViola. Calzada claims to have 100 miles a month and plans to run Dipsea Race on the actual course,
CO, chomps down on a brown- beaten LaViola in most of the races, his first race in two years. Mark Dirsa, 62, of San Francisco,
sugar-cinnamon Pop-Tart before “but he’ll never admit it.” realized that with no car ride
every single race. If it’s a mara- Betsy Martin, 34, of Dallas, along home, he’d have to run back to
thon, she’ll eat an extra half to Claude Molinari, 53, of North- with her sister, dad, and mom, will Mill Valley, inadvertently complet-
fuel up. ville, MI, delights in running reach the end of a one-year run- ing the grueling “Double Dipsea.”
through the middle of Detroit. ning streak on January 4, 2021—
If you’re looking for a killer hill, “Seeing Hart Plaza, the Riverfront, her mom, Beth’s, 61st birthday.
Erin Cristales, 38, of Denton, TX, Eastern Market, downtown, mid- “Ten years ago my mother was 100
knows one: A two-mile loop at Isle town,” she says. “The rebirth of pounds overweight, and since then
du Bois at Ray Roberts Lake State this city is amazing!” has lost and maintained the weight
Park finishes on an uphill stretch via running,” Martin says. “We’ve
that will send you home crying in Michele Keane, 58, of Atlanta, had a blast cheering her on.”
the Texas heat. loves her newly purchased Myo
Storm massage ball. Keane had her Eric Richards, 20, of Akron, OH, Become a member of Courtesy Swiftwick
Cooling down after a run, Spencer eye on this larger tool to roll out regrets recently downing two Big Runner’s World+ and see
Aronfeld, 55, of Coral Gables, FL, glutes, hammies, calves, and feet. Macs and a Dr. Pepper prework- your name in Club Notes!
was startled by his new neighbor’s Bonus features include vibration out. He said it was a terrible run.
pet ostrich poking its head over and heat options. This month’s featured
the fence. Before the Chevron Houston Mar- members received
Tired of her boyfriend’s constant athon, Melody Presswood, 41, of
Kathryn Gallup, 36, of Cortland, excuses to not run together for Houston, and her squad run down- Swiftwick MAXUS socks.
NY, likes running beneath a sky of his fear of slowing her down, town for a final training session. Join now at
shining stars early in the morning Beth Segar, 39, of Knoxville, TN, The group always makes sure to
before the sun rises. screenshotted her partner’s Strava touch the doors of the George R. runnersworld.com/joinplus.

84 RUNNERSWORLD.COM

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Human Race

GARETH ALLEN, 48, IT ENGINEER, SOUTHAMPTON, ENGLAND

Watch the complete HUMAN RACE

series on YouTube HUMAN RACE

Back in March, I felt inspired by
others running inside their homes
and on their balconies due to can-
celed races and COVID-19 lock-
downs. So I decided to give it a go myself.
I ran a marathon around my 30x100-foot
backyard and livestreamed it on Face-
book, to show people they’re not mad for
attempting something similar, even if I
seemed as crazy as a bag of frogs.
In my backyard, 1,066 laps totaled 26.2
miles, but I ran an extra hour, completing
1,250 laps in six hours. I fundraised for my
son’s school and rugby club, as part of an
effort to raise £10,000 across 12 100-mile
runs in less than 12 months. So far, I’ve
completed four runs and raised £3,378.
I’ve also participated in a string of other
challenges. For example, in May, I ran the
equivalent of a 5K, 10K, half marathon,
marathon, 50K, 50-mile, and 100-mile run
in seven days—I ran 35 miles every day
that week. I then conquered the Leadville
Challenge in June, completing 100,000
feet of elevation gain in less than 10 weeks.
Planning my next challenge helps keep
my mind focused. Yes, in-person races are
canceled or postponed, but there’s always a
way to log the miles and achieve your goal.
Be it in your flat, house, or garden, there’s a
way to do it. Run around your dining room
table if that’s what it takes.

WHY The social aspect of running is the sport’s greatest benefit
I RUN to me. As my livestream viewership hit 1,000 people, then
2,000, and so on (it peaked at around 5,000!), my family
went from thinking I was mad to being really into it. I couldn’t believe Sam Walker/RW Video
so many people tuned in, from places worldwide where I don’t know
anyone, and through websites, like Reddit, that I don’t even use. It
reminded me how supportive the running community is.

88 RUNNERSWORLD.COM

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