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Runner's World Filter Applied. Language see all. Guaranteed Delivery see all. No Preference. Condition see all. Brand New. So runners are able to cover more distance with better form and alignment, and a reduced risk of fatigue. This often means youve gone out too fast, says Hadeld.

The Runner's World Cookbook: 150 Recipes to Help You Lose Weight, Run Better, and Race Faster

To combat that tendency, walk early on. Periodic walking can provide more overall rhythm with your pacing by making you slow down, she says. Taking walk breaks also lowers the impact on your body, which may prevent cramping. In fact, a study published this year in the Journal of the Royal Society Interface found that a mix of walking and running in the range of to. Walking in between intervals instead of stopping to rest keeps your body ready to run. Walking helps push blood back to the heart and muscles, which can reduce cramps and heavy legs, says Terry Nicola, M.

If you usually jog between intervals, walking instead can help you recover more completely so you can do your repeats faster. As your heart and breathing rates fall, pick it up into a brisk walk for the remainder of the rest period. Whether your longest run or race is ve miles or 50, taking walk breaks while going uphill can help you manage energy. When you attack a hill, you often are exhausted when you reach the top, says Hadeld. Walking up helps you avoid the crash-and-burn. You can make up the time on the downhill.

Basic Diet & Weight Loss Tips for Runners!

Train your body to handle it with reverse hill repeat workouts, in which you walk uphill and run downhill. Sub out your regular hill workout for this one every other week. During races, take breaks at water stations. Practice good etiquette when downshifting: Run through the station and to the outside of the path, then call out, Walking! And thank the volunteers. If you struggle to maintain comfortable form during long runs, weaving in regular walking periods can help you reset. You can begin to sway, plod, and scuff your feet.

Periodic walking breaks can help you run more efficiently, and more comfortably. It can be challenging to eat or drink and not spill while youre running. But taking in 30 to 60 grams of carbohydrates every hour, and drinking when youre thirsty, can mean the difference between a runners high and a bonk. Walking while refueling helps ensure that youre getting what you need to perform your best, says Hadeld. This is enough time for your brain to reset, Clifford says, while noting to keep it short: If you walk too long, your heart goes back to rest.

When you resume running, practice your arm swing, a slight forward lean from your ankles, and a midfoot strike, and focus on relaxing your upper body. Ped Xing 5-K or K Broken Mile Repeats: Run meters two laps around a track at race pace, walk for 30 seconds, then run meters at race pace. Walk for two minutes.

Repeat four to six times. Try one of these workouts with walking from coach Tom Clifford Half-Marathon Lane 6 Tempos: Begin at the meter staggered starting line in Lane 6its about 37 meters beyond the nish line. Run meters at race pace and stop at the nish line. Walk back to the staggered starting line and repeat. Start with 12 repetitions and work up to Marathon Pace Breaks: Bounce back faster from marathon-pace workouts by including walk breaks. Try 4 x 2 miles at marathon pace with a one-minute walk in between reps, or 2 x 4 miles at marathon pace with a two-minute walk in between.

I like to run signicantly fasterby at least 30 seconds per milefor a few miles in the middle of long runs. That breaks it up and makes it more than just an easy run. I back off the pace on a run if Im feeling tired, and I pick up the pace if Im feeling great. Tuning into your bodys signals is more benecial than sticking to a rigid plan. I wake up three to four hours before a race and spend most of that time listening to music. It helps me relax and focus on my race goals. Strength training will make you faster.

FICTION Targeted running workouts long runs that boost endurance, speed workouts that improve mechanics and muscle capacityare the best way to produce the changes that adapt the body for faster running. That said, strength training can help you build a stronger body that may be more resistant to injury.

Q I want a running-related goal that isnt tied to racing. A Some runners set frequency-based goals rewarding themselves if theyve run 15 days in a month. Some set long-term goals, like to run in a National Park in each state. And some work to lengthen their longest run, which you can do by adding a mile or two every two to four weeks. Whether or not you achieved your goals, knowing what you have accomplished this year can help you choose what to shoot for in The new yearand the motivation boost that comes with itis just around the corner, and having a goal in mind before January 1 will ensure that you hit the ground running.

Watch Your Form Maintain a short, quick stride when youre running. Overstridingextending your legs too far forward as you runis a common cause of injury, as it can put excess strain on the knees and hamstrings. Whats more, it can slow you down. Be sure to keep your feet under you to support your body and help you maintain forward momentum. Envision yourself pushing up and off the ground. For more tips on running form, go to runnersworld. When you dont feel like running, its easy to say, Ill go tomorrow. Become more consistent by scheduling four runs each week: one hilly day, one speedwork day, one easy day, and on the weekend, a long run or race.

If you still struggle, tell yourself: Ill just go for 10 minutes. Once you start, youll likely want to continue. To get faster, you need long runs and speedwork. Every other week, do a long, slow run, working up to two to three miles beyond race distance. For speed, try this track workout weekly: Run a lap comfortably. Then run a lap 10 seconds faster, then walk a lap.

Start with four fast laps, and build to 10 to 14 before your race. A themed event without the stress of a clock can be fun, but many races are just as friendly and upbeat. Plus, once youve earned a nishing time, its hard to resist trying to improve. Ask local running stores which 5-Ks are well-organized and fun. On race day, line up near the back and move to the side of the road during walk breaks.

Focus on lengthening your long runs. Do them weekly, at a comfortable pace. Every other week, increase the distance one to two miles, until youre running at least 10 miles if youre targeting a half-marathon or 20 miles for a marathon. The rest of the week, do at least three runs of at least 30 minutes each at any pace youd like. Join our online training program developed exclusively for beginners at runnersworld. Connect with other beginners in private forums and get access to RW experts on weight loss, working out, injuries, and more!

Hold the higher volume for two weeks from that point, and then back off. By the end of week one, the athletes showed signs of overtraining, like excessive fatigue and an inability to get their heart rate up to its max, and they began to run more and more slowly. But after the three weeks and a week of easy training to recover, their performance rebounded. They ended up running faster than the athletes in the control group, who had trained at their usual levels.

Pushing yourself beyond your limits for a few weeksa tactic coaches call functional overreachingcan force your body to adapt and build tness more quickly than the usual slow-and-steady approach. Be warned: Training through heavy fatigue is a high-risk approach that can progress to full-blown overtraining if you dont pull back in time, and its not easy to get the timing just right. But if youve been stuck at a performance plateau for a few seasons despite consistent training, the gamble may be worthwhile. A concrete way to detect this unusual fatigue is to repeat a standard workout, like the six-mile tempo that British Olympic meter runner Andy Baddeley does every Thursday.

He always runs at the same heart rate just below his lactate threshold , then he times how long it takes for his pulse to drop below beats per minute after he stops. Sudden increases in the tempo or recovery time signal that the body is struggling to recover, which means you should start the two-week maintenance phase of overreach training. To try this approach, start doing a weekly threeto ve-mile tempo run at least four weeks before you ramp up mileage, keeping your heart rate between 80 and 85 percent of max after the rst mile, and repeat every week until the overreach phase ends.

You can also take your resting heart rate rst thing every morning: If the seven-day average drops by more than three beats, that suggests youre overreaching. Speeding up makes it hard to control exactly how much extra fatigue you get, and you risk turning aerobic workouts into anaerobic ones. For the rst week, increase your mileage by 15 percent by lengthening easy, long, and tempo runs; spread out the extra miles over a few days, and dont change your high-intensity workouts.

If youre struggling to recover after the rst week, simply maintain this mileage increase. If you still feel normal, increase volume by another 10 percent, adding one or two double runs if necessary. In either case, as soon as you start feeling unusually fatigued, you know. Instead, immediately drop your mileage down to about 60 percent of its preoverreach levels for one week, and dial back the intensity of your hard workouts.

Make an extra effort to get plenty of sleep, and book a massage to address any minor aches. If you dont feel refreshed and raring to get back to full training after this recovery week, thats a serious warning sign that you may have overdone it. In that case, bring the mileage down to 40 percent of normal for another week and stick to easy runs. Hutchinsons blog, Sweat Science, is at runnersworld. Follow him on Twitter at sweatscience. Q I like to run every day. Do I have to take days off? A You dont have to do anything, but scheduling at least one nonrunning day each weekfor total rest or for gentle cross-trainingcan help improve your tness level and race times.

Rest days let your body recover, repair, and rebuild so you can run farther and faster. At least once a week, try replacing a recovery jog on the day after a long run or speed workout with an active-rest day: Go for an easy bike ride or walk; hit the gym, pool, or yoga studio; or do another nonrunning activity you enjoy.

The next day, youll likely notice that your legs feel springier than they would have if youd run. And always take a day or two completely off if something hurts or your legs feel excessively heavy. Q What exercises can I do to develop stronger quads? A The best exercises for these powerful muscles at the front of the thigh will also strengthen other muscle groups and create balanced leg strength.

Running itself is one of the best quad exercises, but you can make your quads even stronger and more durable by doing squats and lunges. There are many variations of both, performed with or without weights. Two of my favorites are the weighted front squat, with a barbell or kettlebell held at the chest pictured , and the slow walking lunge. This move comes closer to simulating running motion than standard lunges, works your quads even when youre not holding a weight, and also strengthens the gluteals, psoas, piriformis, and hamstrings. Q Should I push hard against headwinds or just accept going slower?

A On training runs, pushing hard will make you stronger, the same way a resistance workout at the gym does. Try to maintain the same pace you. Jog 20 minutes, then run pickups of ve, four, three, two, and one minute s , each followed by a matching recovery jog. Jog 20 minutes to nish. Theres no pressure to hit certain times, but spending 15 total minutes at a swift pace at midrun maintains your tness and ability to focus.

Unless its a point-to-point route. Then, run by effortslightly slower.

If you face headwinds in the rst half of an out-and-back run, the hard work will be over at halfway; if theyre in the second half, youll get practice pushing hard on tired legs, which simulates the end of a race. If youre actually racing, however, be more cautious: Slow down against headwinds and run based on effort so you dont crash and burn. When we eat certain foods together, their nutrients combine to produce a performance or health benet that outweighs what youd get if you ate them on their own, says Marni Sumbal, M.

Tap into the powers of food synergy all day long with these six good-chemistry combinations that may improve your runs and set the stage for better recovery. Starchy breakfast favorites like toast, pancakes, and cereal are a great way for runners to load up on carbohydrates. But when eaten alone they may produce a blood-sugar spike and crash that can lead to postworkout or midmorning cravings for sweet or fatty foods. Green tea may blunt the spike, easing the urge to overeat. A Pennsylvania State University study found that starch combined with an antioxidant in green tea, called EGCG, lowers blood-sugar rise by up to 50 percent.

The dose of EGCG in the study was the equivalent of that found in 12 ounces of green tea. That same ounce cup also provides about 45 milligrams of caffeine to jumpstart your morning. Lentils are rich in ironwhich helps transport oxygen to working muscles making the legume an ideal lunch option for runners.

But because iron in plantbased foods is non-heme i. Enter vitamin Crich red bell peppers. Vitamin C is a powerful enhancer of nonheme iron absorption by making it more soluble in the intestines, says Katz. Dark leafy greens also have signicant doses of iron, while tomatoes and broccoli provide vitamin C to boost iron absorption. The quicker you recover, the faster you can put in hard miles again.

The carbs in a bowl of oatmeal and berries provide a quick and convenient snack before lacing up your shoesand the tag team of antioxidants oats and vitamin C berries may do your heart some good. Researchers at Tufts University found that vitamin C interacts with oat antioxidants to possibly improve how well antioxidants disrupt the oxidation of LDL cholesterol oxidation makes this so-called bad cholesterol even worse.

The Environmental Working Group found conventionally grown berries can contain high amounts of pesticide residue. A salad of brightly colored vegetables such as carrots, spinach, and tomatoes is packed with disease-fighting antioxidants, including beta-carotene and lycopene. But skip the fat-free dressing: These antioxidants require dietary fat for absorption. A Purdue University study found that the monounsaturated fat in canola oil also think olive oil, almonds, and avocado was best at bolstering antioxidant uptake, while saturated fat think bacon crumbles and creamy dressings was the least effective.

Using just three grams a little less than a teaspoon of a monounsaturated fatrich dressing is all that is needed to get the full benet. They lower LDL cholesterol, thereby reducing the risk for heart disease. More proof that cereal and milk are made for each other. Researchers at the University of Texas at Austin found that subjects who ate whole-grain cereal with fat-free milk after exercising at a moderate pace for two hours experienced noticeable increases in muscle glycogen repletion and protein synthesis, two markers for exercise recovery.

The natural sugars, protein, amino acids, and electrolytes in milk team up with carbs in cereal to provide. Shuttering the kitchen after dinner is common diet advice, but if you want to build muscle, consider a high-protein bedtime snack. More lean body mass can improve aerobic capacity, increase muscle efficiency during runs, and reduce injury risk, says Katz.

Greek yogurt has about double the protein of traditional versions, while nutty-tasting hemp seeds contain more protein 10 grams in three tablespoons than other seeds, making this a power couple. BONUS Greek yogurt packs probiotics, which may reduce stomach issues like cramps and nausea in athletes.

Heaping scoops of mashed potatoes and stuffing draw blood and digestive juices to the GI tract, giving you a swollen, stuffed feeling. Adding to the damage are heavily salted foods like gravy; they increase thirst, so you drink more, leaving you even more sluggish. It takes at least 24 hours for the body to clear this excess. What to do: Scale back on portion size to reduce volume and sodium intake. Aim for slightly less than a serving size see chart. Wines fewer calories give it a slight boost over beer: calories for a ve-ounce glass versus for a ounce bottle.

Beers bubbles and big volume ll up some drinkers more quicklymeaning combined with food, beer is more apt to tip you over the fullness line. Too much wine, on the other hand, may cause hangover headaches. But its not all bad: Both drinks supply antioxidantswine contains. Pie, Wine, and Potatoes! What to do: Stick to two drinks per meal to keep calories and alcohol in check. Many sides contain protein: Black-eyed peas no bacon supply 13 grams per cup; cup mashed potatoes milk-based and one cup green bean casserole each have three grams; a slice of pumpkin pie adds seven, totaling 26 gramsright around the 20 to 25 grams recommended per meal.

What to do: Another option? Tofurky dont knock it unless youve tried it. Made with soy, its loaded with protein. Serve it with a brown-rice and whole-wheat-bread stuffing for plus grams of protein. Studies show eating about two-thirds of your daily calorie needs for a few days out of the week helps control weight. But dont consume fewer than caloriesyoull. Periodically scaling back may also help curb portion sizes on big-eating days because you get fuller quicker after near-fasting. What to do: Pick a few days between feasts and reduce your calories by 30 to 40 percent; planning ahead boosts the chance youll follow through.

And keep running itll also help you avoid weight gain. Postrun, for several reasons: Exercise reduces appetite, so you may eat less pie after putting in some miles. If you ate the pie prerun, it would actually suppress the number of calories youd burn during digestion. Plus, youd risk feeling too full to run at all and may instead opt for more delicious pie, rather than working out. The best argument for eating the pie postrun, however, is that exercise boosts calorie burning even after youve stopped running. What to do: Run intervals, then eat pie.

Studies suggest the afterburn may increase slightly if you eat right after a hard run. Roast turkey light and dark meat Mashed potatoes Homemade gravy Sweet potato casserole Green bean casserole with crispy French onion topping Flaky dinner roll and butter.

Good for You RW Contributing Chef Gesine Bullock-Prado reaches for this celebratory treat after a race or long run Aside from being a rich source of vitamin C, lemons contain citrus limonoids. These compounds may be useful in preventing or treating a range of cancers, including breast, lung, and skin. Limonin, a type of long-acting limonoid, has also been shown to possibly lower levels of LDL, the so-called bad cholesterol.

Pumpkin puree, gs, and coffee add rich, moist avorwith little fat. Get the Best CAKE 1 cup hot coffee 1 cups nely chopped dried gs 1 teaspoon baking soda 2 large eggs, room temperature cup packed brown sugar 2 tablespoons honey cup canned pumpkin puree not pumpkin pie lling 1 cup whole-wheat pastry our teaspoon salt 1 teaspoon baking powder teaspoon cinnamon teaspoon nutmeg CARAMEL SAUCE 1 tablespoon butter 1 tablespoon almond oil 1 tablespoon honey 2 tablespoons packed brown sugar Pinch salt cup fat-free evaporated milk Eureka and Lisbon are the most common varieties in the U.

Meyer lemons which are a cross with mandarins are rounder and sweeter. The rinds should be fully yellow or yellow-orange for ripe Meyers without blemishes. For the juiciest fruit, choose ones that are small but feel heavy. Kitchen Simple Lemon juice, pulp, and peel can all be used, raw or cooked, in sweet or savory dishes. Before juicing a lemon, bring it to room temperature and roll on a counter to loosen its juice sacs. Combine the juice with olive oil, garlic, and pepper for a simple dressing. Bullock-Prado likes to turn plain sugar cookies into lemon treats by adding 1 tablespoon each lemon zest and juice to the dough.

I usually race in memory of my mother, who was taken by colon cancer, says Bullock-Prado. But this one Ill do for Team Kea, in honor of a high school classmate who died of breast cancer. For more, see gesine. Preheat oven to oF. Place liners in a cup muffin tin. In a bowl, pour coffee over gs. Stir in baking soda. Let it sit for 5 minutes. In the bowl of an electric mixer, whisk eggs, brown sugar, and honey until thickened 3 minutes. Add pumpkin. Mix just till combined. In another bowl, mix our, salt, baking powder, cinnamon, and nutmeg.

Set aside. With the electric mixer on low, add the g mixture to the egg mixture. Slowly add the our mixture. Combine until moistened. Bake 20 minutes, or till the cake springs back when poked. Repeat with remaining batter. In a saucepan over medium heat, combine the butter, oil, honey, brown sugar, and salt. Stir until sugar melts. Continue stirring and slowly add the milk. Stir until thickened 5 minutes.

While cakes are warm, poke a few holes in each with a toothpick. Spoon 1 teaspoon sauce over each. Serve, or store in the fridge for two days. Makes Breaking Bad Races Upsetting performance? Although it may seem contradictory or crazy to celebrate a op, many experts agree that losses can fuel future wins. You need to embrace failure as part of the process.

Turning a negative into a positive may seem impossible, especially when your war wounds still sting. But the sooner you accept the past and learn from it, the faster you can move on to a PR-filled future. Heres how to recover. Allan M. Due, 56, of Goldthwaite, Texas, was new to running when he started training for the Marine Corps Marathon. He followed a training schedule, lost 30 pounds, and felt prepared to break four hours on race morning. But he started too fast and then his left knee started to hurt.

It started with a twinge and got worse until it felt like a dagger, he says. He had to walk the last nine miles, nishing in I was devastated for days. After a bad race, many of us endure disappointment and, yes, even devastation, says Gloria Balague, Ph. If youre invested in your running and dont get the expected return, these feelings of disappointment are natural and healthy to express. It shows your commitment and passion. This initial grieving stage may last a few hours or a few days, but its not helpful if it lingers. Prolonged grieving lowers self-condence and motivation, Balague says.

When you are unable to constructively evaluate what happened and point to a solution, it may signal some underlying emotional issues. Balague recommends pinpointing the source of your anguish. Are you embarrassed by how others view your performance, ashamed that shortcuts in your training caused it, or upset with Mother Nature for unleashing a heat wave?

Whatever it is, isolating the source will help you work through your feelings and regain your emotional balance. Instead of analyzing all of this in your own head, Nyamora recommends going over the details of your race with someone elseideally an experienced runner or coach. Writing about the experience in a journal or blog can also be helpful. Your internal thoughts can be overly critical, but when you write about an experience, you tend to be less negative and more objective, he says.

Once the cursing and crying subside, its time to examine your misadventure. Every race is a learning experience, so whatever happened is really okay, says Cory Nyamora, Psy. The rst step is to separate what you couldnt control poor weather, illness, a devious pothole from what you could uneven pacing, inadequate training, unrealistic goal , and make peace with the rst and focus on rectifying the second. For example, if you started too fast, you can plan to run with a pace group at your next event or position yourself farther back in the pack. If you slowed in your nal miles, you can aim to do more racepace workouts in your next round of training, or you can adjust your goals if your attempted pace was too ambitious.

When Dues disappointment eased, he signed up for another marathon and found an online coach, who gave Due a strength routine to rehab his knee and a training schedule that included speedwork to increase his odds of breaking four hours. Though signing up for another event, as Due did, is a good way to move on, Nyamora says its important to think of the next race as separate and independent from the rstand not as a doover. That mindset will make you feel extra pressure at your next event, and that could hurt your performance, he says.

And so Nyamora encourages runners to space out the events; dont rush to race again the following weekend. This is especially critical if youre a halfmarathoner or marathoner. You might be eager to redeem yourself, but if your muscles arent fully recovered, you could be setting yourself up for another bad race experience. The rule of thumb is that you need one day of recovery for every mile raced. You also need to consider the emotional toll the bad race took on you. If youre feeling desperate to prove something to yourself or others, or youre still angry about the last race, wait, Nyamora says.

It might be best to take a break from racing until you feel emotionally recovered and really miss it. I felt elated and proud that Id picked myself up, refocused, and accomplished the goal, and grateful that Id redeemed myself. The success wouldnt have been so sweet without the initial failure. But if you neglect your upper body, youre missing out on an opportunity to become a faster, more efficient runner.

Working your arms, shoulders, and back increases muscle strength and promotes good posture, which improves breathing and arm swing, says Krista Schultz, M. And arm swing is the X factor in running well: It drives your body forward and helps maintain cadence and rhythm. Schultz developed this routine to strengthen and improve range of motion in your upper body. Do two sets of exercises 1 through 3 rst to warm up. Then do two sets of exercises 4 and 5. Do the entire routine two or three times per week. Jessica Girdwain Watch a video of this routine at runnersworld. Bend your elbows and bring them into your body, forming a W with your arms, palms facing up.

Extend your arms up so they rise above your head, then bring them back down, elbows close to your body. Do 10 to 20 reps. Lift your torso while raising your arms out to your sides and squeeze your shoulder blades together. Return to the starting position. While keeping your shoulders back and your elbows pinned to your sides, stretch the band out with both hands. Return to starting position. Bend both elbows and lower down until your chest hovers above the oor. Do 10 to To make it easier, drop to your knees or elevate your hands on a box.

Do the same on your right so youre now supported by both forearms. Straighten your left arm, then your right. Thats one rep; do 10 to Parenting, like running, comes with challenges, triumphs, and human excretions NORMALLY at this time of year, I sit down with my training journal and make some kind of sense of how the year went. I scan through my old goals sheet and compare it to reality until Ive got a good handle on what went well and what didnt, and more important, why.

Taking the time to do this is good for several reasons: 1 It satises my need to overanalyze everything. And setting appropriate goals makes you faster. Thats why youre reading The Fast Life, right? Well, theres one minor technicality: I didnt race this past year. For the rst time in 18 years, could it be possible that I have nothing to analyze? While I may not have been out racing 5-Ks and marathons like all of you, I did grow a human, deliver it successfully, and release it into the wild by which I mean I let my husband, Jesse, watch him. And since you cant take the athlete out of the new mom, I did set some goals and expectations for my year of the baby, and now I will analyze them for you.

Dealing with human excretions of a gaseous and liquid nature Judes. Before I had a kid, babies grossed me out. Moms who wipe spit-up off their kids and hastily rub it onto their jeansI could never be like that. All that pooping on themselves and milk spit-up settling into I dont know how to explain this one, but after having a baby, its just not gross. Not only am I not disgusted anymore, I like it. When Jude barfs down my cleavage, Im like, Thanks for the all-natural moisturizer! When Jude blows out the top of his diaper, Im like, Woooooow!

Jesse, come quick! This ones gotta be a record! Getting my body back. You may have heard that I walked the catwalk for Oiselle during New York Fashion Week three months after delivery, in a midriffbearing race kit, with a disturbingly bronzed spray tan. If you hadnt heard, well, now you know.

Im fully aware that while quick comebacks happen here and there, this is not the average postpartum experience, nor should it be the expectation. And it wasnt my expectation. That is why this is in the easier than expected section. In my particular case, I think being Olympic Trials fit going into pregnancy, having minimal symptoms and. Well, that and having the catwalk on my calendar lighting a fire under my ass. Caring for a dependent life form. Never having been responsible for a dog, or cat, or fish, or even a Beanie Baby, I wasnt convinced I could properly care for a human baby.

When I heard babies didnt speak English until they were many months old, I really started to panic. Luckily there is such a thing as parental instincts, and when you pair them with a side of Google, anyone can be a relatively decent parent. Ill never forget the rst moment I felt like a real, bona de mom. It wasnt the moment he was born, like some people say.

It was about 10 days later, when I left him with Grandma. I was explaining how he likes to face out when you hold him, and if he wont take a pacier, try wiggling his legs first, and he sleeps longer when hes swaddled, and a cry that sounds like an ambulance is due to fatigue, not hunger. I really am getting to know this kid. I can do this! Missing out. As a runner geek, I wasnt concerned about a newborn encroaching on my dubstepping raver lifestyle. But I was expecting to be bummed out about missing other stuff, such as a spontaneous yoga class, the deliciousness of sleeping in till 10 on the weekends, free time, going to the movies, and so on.

I didnt want to be one of those parents who stops living their life. Almost to prove a point to ourselves, the rst time we got a babysitter, it was to see the newest overrated Matt Damon ick. Jude and his delicious fermenting neck folds. Anxiety about missing out on your old life comes from the part of your mind that cant comprehend how much youll enjoy your new one. You have to ask for help, which is hard when youd rather do everything yourself.

I became a crazy person who was overly emotional and completely irrational. When I tried to think, I felt like my software was broken, the blank screen of my mind ashing the broken floppy disk icon of my old-school Apple computer. Not being a bitch-face to Jesse. So now imagine Jesse coming in staring at my broken oppy disk and trying to help x it. Instead of booting back up nice and slowly, a gigantic ghost banshee jumps onto the screen screaming at full volume. To turn this article into an interactive experience, search for Ghost Car on.

Being scared. Im not afraid of much, except spiders and not even really spiders. I just like to watch Jesse save the day. So it took me by surprise in the last couple weeks before Jude was born when I feared we were making a huge mistake. That Jesse and I would start hating each other and get divorced and have to sell our house at a loss and ask my mom to raise the kid while I went off on a spirit quest.

Whenever this happened, Jesse would try to reassure me, but all I could think was, Liar! I see the fear in those eyes! Sleep deprivation. Like any other world-class procrastinator, I have always relied on all-nighters. And because of that, I thought I knew what sleep depriva-. YouTube and youll get to live in Jesses shoes for 21 seconds. Breastfeeding is a pretty incredible thing, and pumping is, tooin theory. Its supposed to be the great liberator. Pump some milk, and someone else can feed your kid while you go for a run or do some work or plan your spirit quest.

The concept sounded great, but pumping brings with it a host of other action words like storing, labeling, refrigerating, freezing, organizing, panicking, thawing, sterilizing, spilling, and crying. Not only that but hooking oneself up to a pump is the least sexy thing one could possibly do with one of the sexiest parts of the female body.

It burns my eyes to look at it. I need a blindfold just to relax enough to allow the milk to release. I mean, milk to release. Its disgusting. Asking for help. If you are lucky like me, a few people will toss out a blanket offer to help with your newborn at some undetermined time in the future. Problem is youve gotta ask, and I suck at. Stubbornly plunging ahead until I break down is more my style.

Like a lot of new moms, I catch myself feeling like I should be able to do it all, and when I cant, I feel bad about myself. Having a baby has made it super apparent that I am not Wonder Woman. And thats maybe one of the most incredible gifts of parenthood. It shatters any illusions you have of invincibility, which connects you with other people in a beautifully vulnerable way. Dealing with human excretions of a gaseous and liquid nature not Judes. First of all, to the fellow moms who found a way to tell me your crazy birth stories, not one of you warned me about the after-effects.

I realize postpartum stories dont have the same gladiator allure, but I would have appreciated a heads-up that peeing ones pants while running is normal. And a tip about nursing pads would have been nice. Nobody at work believed my story about the sprinklers hitting me in two perfectly symmetrical. Id love to help future moms out about so many things, but this is a family magazine. Ill just say wear black shorts when you run, and dont do crunches or inversion yoga poses in large groups until youve tried them on your own rst. It was my rst true Sunday long run back from baby, fully equipped with running mates in the backseat, a bathing suit for a postrun river soak, and packed lunches for postrun grubbing.

We climbed for miles past half a dozen waterfalls up to the tree line where a freezing stream zigzags alongside an obsidian lava flow, the massive rocks stacked in a crumbly pile that I imagine God himself carving through on a snowboard when nobodys looking. And at the top is our prize, two green lakes lying heavy and at in the basin of the craggly.

Cascades, a site where my dad would have shone brightest before cancer started to make its mark. Wait up a sec, I say as I kick off my shoes, strip down to my shorts and sports bra, and push off the edge of the grassy bank into the prickle and sting of the clear and wet. The breeze dries the clothes on my body as we fly single file down eight miles of switchbacks toward the car. This is the run Ive thought of so many times over the past year as a symbol of my return to the sport, and there is no doubt in my mind anymore that I will complete it.

My eyes focus on nothing more than the feet in front of me so my mind can safely wander home. Home to the place I grew up, where one amazing life is winding down, and home to Bend, where another is just getting started. She writes at runnersworld. Run every day during the holidays? I mean SOMETIMES you nd amazing things in faraway places accessible only by cameratoting explorers in deep-water vessels; sometimes you nd them just down the road.

My buddy Gerry lives down the road. He runs every day. By that I mean he literally runs every single day without skipping for any reason, ever. He has laced up and headed outside to run through hurricanes, blizzards, lightning storms, ice storms, heat waves, hangovers, us, fevers, sprains, tears, broken toes, broken ngers, broken ribs, and every imaginable A Season to Streak family and professional obligation for the past 21 years. Minimum valid distance in emergencies is one milefor example, a transcontinental flight to Beijing that crossed the international dateline, when he had to run his mile through the airport in dress shoes; a vacation with friends on a live-aboard with no land in sight, where he had to run in circles on the deck of a sailboat; the days following his two marathons.

The Streak, he calls it, then usually smiles and shakes his head and says, I dont recommend it. Of course he doesnt have to recommend it to recommend it. Hes 10 years older than me but looks 10 years younger. While many of my runs are overly dramatic and stubbornly muddled with hardship, his are clear and simple and done. Rather than wear fitness like a fancy jacket on running days like I do, he has absorbed tness into the fabric of his life. Ive asked him how he does it, how he runs every day, and he always shrugs like its no big deal. So you can focus on your run, instead of on y your watch.

I tell him thats the nut-job speaking and he should admit that only to people he really trusts. Because we all want something different on our pizza, but we can all agree that theres a signicant difference between running ve miles and a little basic oral hygiene. Then one afternoon, a friend sent an e-mail with an invitation for me to see rsthand how different they really are.

A link in the mail brought me to a page for something called the Runners World Holiday Streaka challenge to run at least one mile every day through the sticky-bun gravy-trough of Thanksgiving to New Years Day. You sign on and gut it out for the next plus days or call yourself a quitter. Do it smart and youll emerge from the holiday season unscathed, and maybe even tter than you were before, the page saidessentially a Dont-Get-So-Stinking-Fat Holiday Streak.

This was an interesting idea. A holiday season without weight gain. It seemed freakish. It seemed lacking in holiday spirit. Like a Christmas tree without ornaments. Scrooge was very skinny, youll remember. The evil magician who almost melted Frosty the Snowman was also very thin. Holidays without weight gain would break a long-standing personal tradition. Would I be as much fun at parties if I didnt bring the big cheeks with me? What would it be like to enter the cold snap of January without the extra weight?

Was it even advisable? Would I feel an urge to migrate? Mostly I wondered whether I would have time to run every day. In a house with three kids, two full-time jobs, extended family to feed, songs to play, decorations to hang, cookies to make, booze to drink, and a Santas sleigh to fill, I wondered how I could get it in.

Then I thought about something my friend and RW colleague Mark Remy said about nding time to runa long to-do list isnt a reason to skip a run, its a reason to do one. And if Gerry found time to run every day for 21 years, I could probably do the same for a little over a month.

Ill do it, I said out loud to no one in the room. A running streak is a deal you make with only yourself. You never feel guilty about the run you dont take when you take them all. As long as its not a gateway drug, Susan said later that day. Holiday Streak sounds quaint, but if youre still on it a year later, Ill have to tie you down and lock you up for a day. I told her I didnt think that would be a problem, but made her promise to do so if necessary. The beginning of the streak was a Thanksgiving turkey trot no different than what Id done ever since I began running.

The afternoon was also the samea mountain of food washed down with wine. Like people who use a day of rest to recover from a long run, I discovered I had always used a day of rest to recover from a long food hangover. That weekend, we had guests over for dinner. Between the shopping and cleaning and cooking, I hadnt found a moment to get a run in. Just before they arrived, I dashed out in jeans and running shoes for three miles and returned as they were pulling up the driveway.

When they got out of the car, they asked me if everything was okay. I said yes and ared my nostrils to try to breathe through my nose. They smiled uncomfortably, and I asked them to open the wine and have a glass while I took a quick shower. I knocked off short, easy runs for the next several days wherever I could fit them in. On the seventh day of the streak, I blasted through a white-out snowstorm and exercised my rst just-one-mile option. When I stepped back into the warm house, I looked like Id lost a ght with a snowplow.

The kids asked if I was all right. I said yes and tried to casually ip the snow from my shoulders as if running a mile through a blizzard for no reason at all was something dads did from time to time.

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Four weeks into the streak I had hit a rhythm. You do almost anything every day for four weeks and you start to get. I no longer got tired on a run. I found out legs dont hurt on days off when you never take a day off. You dont have favorite running clothesyou have whatever is clean and whatever works, which is whatever you happen to grab when you reach into the drawer. Individual runs are not important, but running as a whole feels more so. One morning I completed a long run without ever breathing faster than a resting pace.

Once I came home after an exceptionally cold run and looked in the mirror at the icicles on my eyelashes and thought, I am officially as crazy a runner as anyone Ive ever made fun of. Then I took a hot shower and dressed up and looped a belt around my waist and hooked the buckle on the smallest holea new hole on a belt Ive had for more than 10 years. By New Years Day, I felt like that dream had come true in a sense. When youre on a running streak, you discover a new room called the road. Any place you spend time in every day becomes a kind of room, even if its a strange oneeven if its narrow and miles long and has cars and trucks occasionally driving through it.

Some amazing things are in faraway places, some are down the road, and sometimes the amazing thing is just the road itself.

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I completed a short run with Gerry on New Years Daythe last day of my official streak. As we parted, he smiled and told me it was supposed to be beautiful weather the next day, perfect for a run. I told him Id probably get one in, and I dida mile blaster on January 2 that tied me down and locked me up for the rest of the following day.

You can nd more of the Newbies exploits on runnersworld. Offbeat running clubs are breaking from tradition and redening what the sport can be for a new generation of athletes nine years ago when Cedric Hernandezs buddy decided to run home over the Brooklyn Bridge after an evening out rather than take a cab. He saw how amazing it was and said he wanted to start running bridges, says Hernandez, There was no traffic.

He didnt have to deal with stoplights. It had great hills. Thats when he started the club. Today, the NYC Bridge Runners, a rotating crew of night owls who tackle the citys bridges every Wednesday evening, represent a growing fitness movement around the country. From New York City to Denver to the hinterlands, grassroots crews are gathering on the streets for outof-the-box workouts and a chance to connect, all heavily facilitated by social media. We never know what were going to do until we get there.

It could be the 59th Street Bridge. It could be the Williamsburg. Well make people do pull-ups on the stop sign. Anything that you could hurdle or jump over, well do that. We want to get people stronger and make it a lot more fun. Offbeat running communities are not entirely new. Think Hash House Harriers, the colorful drinking club with a running problem that dates back to the s. But theres denitely been a movement in recent years to experience running in nontraditional waysjust look at the explosive growth of Color Runs and obstacle-adventure races such as Tough Mudder.

Our group is best described as unconventional, says Paul. Jones of the New England Spahtens say Spartans in your best Beantown accent , a running club composed of some 1, obstacle-course acionados. Certainly the vibe and the loose, entertaining structure of these groups appear to be attracting a new generation of runners and would-be runners who may nd the classic format of traditional running clubs too intimidating or serious, or who might not see their handful-of-miles-aweek as enough to qualify them as running-club material.

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In Boston, November Project, a twoyear-old tness group, is ringing loud, in part because of an infectious spirit thats equal parts ass-kicking and arms-wideopen see page At their free workouts, hugs and positivity awards are the norm. So are F-bombs and spray-painted T-shirts. They stage their own guerrilla street races, with the nish line a local watering hole. Three times a week, hundreds of tness enthusiasts of varying athletic abilities lace up for the a. In Denver, Joe Hendricks draws a whopping souls to his grueling three-hour, total-body workouts, dubbed.

It Burns Joe Fitness. Wednesday workouts are held downtown; Saturday and Sunday sessions are at the iconic Red Rocks Amphitheatre. Running is part of the burn: sprinting up bleachers and hills, and 5-K banana runs where lead runners peel off and back-of-the-packers can move to the front. We stay together as a group that way, says Hendricks, He hasnt charged a dime for a single drop of sweat.

Thats part of the magic of this thing. People are there because they want to be, not because they paid and feel they have to be. The no-rules-no-dues ethos, coupled with a sense of communal ownership, is particularly popular among twenty- and thirtysomethings, who are well represented in these unorthodox tribes. That doesnt surprise Jason Dorsey, 35, the founder of the Center for Generational Kinetics and author of several books on Gen Y, a generation that grew up very much connected and included.

Gen Ys want to be seen as unique and to be part of something special, says Dorsey. When we look at these underground clubs and any underground athletic event, the fact that its underground,. Social media is clearly a significant driver, too. They now boast 2, members around the world who identify with their sense of fun and runnerly self-deprecation. Its not life or death whether you qualify for Boston; its just running, says David Murphy, 41, a utility contractor superintendent.

None of us are going to be elite Olympic athletes. Were still going to be moms and dads and work our day jobs.


We have an oath that people have to take. They have to promise not to take things too seriously, and give it everything they have, and it ends with them spinning around three times and spitting. Thats all it takes to join. The New England Spahtens prep for obstacle races at Harvard Stadium with sandbag hauling, burpees, and squats.

Twain National Forest, complete with event shirts and old copies of Runners World for prizes. In the virtual world, they are representing, too. There are Idiots out in Washington and Detroit that get together all the time, Murphy says.