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Holly Tupper

This document provides an overview of articles in an upcoming issue of Runner's World magazine. It summarizes various topics covered in the issue, including getting motivated for winter running, training plans, winter trails, yoga for runners, running charities, and layering for winter runs. It also profiles Michael and Donald Harms, a father and son who run races together where the father pushes his son who has cerebral palsy in a stroller. Their story inspires readers on the power of running to bring people together and help overcome disabilities.

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GET WARM GET MOTIVATED GET OUTSIDE BRAVE THE COLDEST RACE ON EARTH SURVIVING THE COLD: SAY NO TO THE TREADMILL
KEEPINGTHE DRIVE P.32 TRAININGPLAN FEATURES Page13 KEEPINGTHEDRIVE byJulianneMoore Heplayshard.Heworksevenhard- er.Learnhowthefastestmanalive staysinshapeoffseasonandman- agestoenjoylifewhilehedoesit. Page18 THECOLDESTRACEON EARTH byMerylStreep Challengeyourselfonamarathon ofintenseproportionsinoneofthe mostremoteregionsoftheworld. Page32 MEDICINEFORTHEMIND byChristianBale Weallknowthatrunningisgood forbothphysicalandmentalhealth. Buthowexactlydoesitaffectthe wayyouthing? Page40 WINTERTRAILS byKateMcKinnon Lovetrailrunning?Learnhow tostayinshapethroughacold, snowywinter. Page45 YOGAFORRUNNERS? byJamesMcAvoy Yogaismorethanjustspiritual stretching.Learnhowyogacan helpinjuredrunnersrecovermore quicklyandgetbackonthetrack. Page60 RACINGTOWARDSA BETTERTOMORROW byPaulNewman Whenrunningandcharitymeet. Page63 THEHILLSAREALIVE byGeneKelly Lookingforarunninggoal?Learn abouttheupcomingtrailruntour throughtheAlps!
TRAININGPLAN THECOLDESTRACE ONEARTH P.32 OURHEROS InMichaelsown words: Dad,Iwanttorunto- gether. Donaldseyesbeamed enthusiasm;hebe- lievedthiscouldbe somethingspecial.I wasnorunnerbuthow doIsayno? Fivedayslater,Donald, inanoldstroller,pulled mealongasIpushed withallmymightin a5K.Mysonhasce- rebralpalsylimiting theuseofhislimbs. But,pleaseunder- stand,heisanAthlete. Donaldisfiercelyded- icatedtoanythinghe undertakes.Hismental fortitudeisinspiring. Hesimplydoesnthave thebodytorun.Sohe allowsmetheprivilege ofteamingupwith him. Sincecrossingthatfin- ishlinetwoyearsago, wevecompetedindoz- ensofraces,including twomarathons.Weve wonmyagegroupnu- meroustimesandeven beenontheoverall podium. Werecurrentlytraining toqualifyforBoston. Donaldwasright; wefoundsomething special!Runninghas unitedusinwaysIcan barelyexpresswithout tears.Butithasalso liberatedus:mefrom thestressesoflifeand, moreimportantly,Don- aldfromhisdisability. Donaldhascommu- nicatedthatwhenwe run,heforgetshehas adisability;hefeels likejustanotherrunner. Thatsenoughtokeep usrunningforever. famousTeamHoyt,inwhichthefatherpushes hisson,whohasCerebralPalsy,throughmar- athonsandIronmantriathlons.Donald,who isnow20,wassoexcitedhesaid,Dad,lets gooutsideandrun.RIGHTNOW!Theyran their鍖rst5Ktheverynextweekend,andsince thatdaytwoyearsagotheyhaverecordedPRs of18:55inthe5Kand3:25inthemarathon. Whenwerun,Donaldsayshefeelsthewindin hisfaceandforgetsabouthisdisabilities,says Michael.Wealwaysgettheloudestcheersat the鍖nishline.Itsfun! Thatisthetrulywonderfulthingaboutrun- ning.Ithelpspeopleforgettheirproblemsin theworld.Itbringscommunitiesofpeople togetherforanexcapeintoblissful,adrena- line-rushedjoythehealthykindofexcape. Watchingtheircommunitycometogether,Mi- chaelsays,towatchhimandDonaldachieve theirdreamstouchedthemdeeply. byMartinFreeman Michaelandhiswifewerespecialeduca- tionteacherswhentheywenttoJamaicain thesummerof2010tovolunteeratahomefor kidswithdisabilities.Theretheymet,fellinlove with,andeventuallyadoptedateenagedboy withcerebralpalsynamedDonald.Oncehome, thefamilywatchedadocumentaryaboutthe MICHAELANDDONALDHARMS Whenwerun,heforgets hehasadisability;hefeels likejustanotherrunner. 5 RUNNERS WORLD JANUARY 2017 FITNESS Page8 STRETCHESFORRECOVERY byJohnnyDepp Thebeststretchestoimproveyour strengthandflexibility. Page50 CROSSFITFORDUMMIES byMr.Rogers Whendoneright,Crossfitcanhelp runnersimprovetheirstrength withoutbulkinguptoomuch. FOOD Page52 VEGANCOMFORTFOOD byHelenMirren VeganFoodcanbehealthy.....and alsomakedeliciouswintercomfort food! Page57 THEHEALTHBENEFITSOF CHOCOLATE byEllenPaige Yes,youreaditright.Chocolatecan behealthy! COMMUNITY Page4 OURHEROS byMartinFreeman ForMichaelandDonald,racingwas awaytoforgettheirdisabilities. Page59 RUNNINGTOTHETOP byJeremyIrons Meettherunnerwhoisrunningher waytothetopofMountEverest. Page59 OVERCOMING byJeremyRenner Meetthemother/daughterduo whobeganachartityorganiza- tion,RunnersAgainstCancerto raiseoverfiftythousanddollarsfor cancerresearch. ABOUTRUNNING Page7 SEVENRESOLUTIONSFOR RUNNERS byMatthewMcConnaughey BecomeabetterrunnerthisNew Yearandlearnhownottoprocrasti- nateonyourgoals! Page8 TOHITTHETREADMILLOR GOOUTDOORS? byGeorgeClooney Learnwhengoingoutsideisthe bestoptionforexercise. Page8 THEMINDCLEARING MAGICOFRUNNING byNataliePortman Howrunningaffectsthemind. Page9 KEYSFORGETTINGBACK INSHAPE byJohnnyDepp Setyourgoalsandsticktothem. Page10 READYSETRUN! byTomCruise Runningoutdoorscanbetricky,es- peciallyinthewinter.Hereishow tostaysafe. Page10 HOWTOLAYERFOR WINTERRUNS byJenniferLawrence Layeringcanbetrickyinthewinter, exspeciallywhenyourbodystarts towarmup. 4 RUNNERS WORLD JANUARY 2017
WARMUPS 7 NEWYEARS RESOLUTIONS FORRUNNERS byMatthewMcConnaughey Wanttobecomeabetterrunnerinthenewyear? Ofcourseyoudo.January1inspiresmostofusto dreambig.Welllose20pounds,runregularly,earn thatfinishersmedal.Itsgoodtosetgoals:After all,peoplewhomakeNewYearsresolutionsare10 timesmorelikelytoachievetheirgoalsthanthose whodont,saysJohnC.Norcross,Ph.D.,aUniver- sityofScrantonprofessorofpsychologywhohas studiedthefollow-throughofResolutionaries.As thesayinggoes,youcanthitatargetifyoudont haveone.Butdreamingisntenough,andprocras- tinationwillmake2017lookalotlikelastyear.So wevelaidoutstepsyoucanstartrightthisminute tosetyouupforsuccess. RESOLUTION1:STARTRUNNINGREGULARLY Dropthemagazineandplugfourorfive15minute runsintoyourschedulefortheweek.Thatsenough tobuildfitnessandestablisharoutinewithout overtaxingyourbody.Writethemdownbefore theweekbegins,andmakethemnon-negotiable. Createaprogresschartandrewardstofuelyour motivationafteryourinitialenthusiasmhasebbed. RESOLUTION2:DIVERSIFYYOURDIET Chooseaningredientyoualwayshaveonhand andcollectthreerecipesthatuseit.Theydont havetobecomplicatedmaindishes.Simplesides, soups,orsaladsalsocounttowardyourgoal.After youveworkedthroughthose,pickanotheringredi- entandcollectrecipesforit. RESOLUTION3:RUNYOURFIRSTHALF-MARATHON Signupforahalfthatsatleastthreemonths awayandwithindrivingdistance.Racingcloseto homemakesiteasyforlovedonestocheeryour progressandcelebrateyourfinishwithyou. RESOLUTION4:LOSEWEIGHT Drinkwater.Hungerpangsoftensignalthirst,not aneedformorefood.Clearyourfridgeandpantry ofhigh-caloriejunkfoods.Mostpeopledonthave thedisciplinetoturndownaHersheybarifitsright there.Thenmakeaweeklymealplanandmatching grocerylistandsticktoit! RESOLUTION5:STAYMOTIVATED Identifyyourbugaboo:Coldweather?Dark mornings?Nothavingaraceonthehorizon? Figuringoutwhattriggersyourofftimesputsyou inabetterpositiontoengineerthefix.Pickagoal thatwillgetyououtthedoor.Youdonthavetotrain forarace,althoughthatsonepopularobjective. Youmightrunsoyoucantreatyourselftonew runninggear,orleadthepackduringyourweekly grouprun. RESOLUTION6:GETINTOYOGA Callore-maillocalstudiosandseekadviceonthe bestclassforyou.Askforabeginnerfocus,soyou canlearnproperalignment,butlettheteacherhelp youdecidewhatstylecanhelpyouachieveyour goals--whetherthatstoincreaseflexibility,tobuild strength,ortocalmyourmind.Completefourshort yogasessionsathome.Withyoga,frequencyis moreimportantthanduration. RESOLUTION7:RUNATRAILRACE Searchthewebtofindlocaltrail-runninggroups andclubs,andmakeplanstojointhenextmeet-up. Youllgetpointers,andsuggestionsonwhereto race,fromveterans.Startbuildinghipstrengthand flexibility,andlogyourfirsttrailrun.Pickashort route,sincetrailsobstaclescanmakeadistance thatseemseasyontheroadsmorefatiguing,and dontworryaboutspeed. Whenisitbettertorunonatreadmillthan outside?Becausewenowknowthatrunning outsideandrunningonthetreadmillarebasically thesameata1%grade,wecanidentifythe specificworkoutsorinstanceswhenrunningona treadmillmightbebetterthanrunningoutside. Runningindoorswhentheweatherisbadisthe mostobviousbenefitoftreadmillrunning,but itsimportanttoincludebecauseelementseffect everyrunnerdifferently.Somepeoplehaveadif- ficulttimewhenitshotorthereisbadfooting; butwhenputonaclearroadonacoldor rainydayareamachine.Youmaybethe opposite,sodontbeafraidtohitthe treadmillonthedaysyouneedto. Oneoftheuniquebenefitsofa treadmillistheabilitytosimulate yourgoalracecourse.Manyof themoreadvancedtreadmills allowyoucreateyourown uniquecourseprofile,whichyou canusetosimulatetheexact courseyouretrainingfor.Just programthemachine,orifyou donthavethatoption,manually adjusttheinclinelevelsbased onthecoursemap,andyou cantrainonthecoursefrom home.Forrunnerstrainingfor theBostonmarathon,youcan evenputliftsunderthebackendofthetreadmillto simulatedownhillrunning. Whilerunningonthetreadmillcanhavesome uniqueadvantages,itcanalsobedetrimentalto yourlong-termdevelopmentiftheonlytimeyou runoutsideistorace.Herearesomespecific areasyouneedtowatchoutforifyoureahabitual treadmillrunner: Youwonthavelearnedpaceingonatreadmill. Whenrunningonatreadmill,itseasytosetit andforgetitandjustlockintoatargetpace.Un- fortunately,thismethoddoesntteachyouhowto properlyfindandmaintainpaceonyourown.Asa consequence,youstuntthedevelopmentofyour internaleffortandpacinginstincts. Onraceday,whenexecutingracesplitsiscritical, youwonthavedevelopedthatfinesenseofpacing TOHITTHE TREADMILLOR GOOUTDOORS? byGeorgeClooney 5 RUNNERS WORLD JANUARY 2017
thatiscrucialtorunninganegativesplitandfinish- ingstrong. Also,thetreadmillisboring.Withoutscenery passingyoubyandsomethingtotakeyourmind offtheblinkinglightsinfrontofyou,itstooeasy tolookattheclockevery30secondsandgetdis- couragedthatmoretimehasntpassedsinceyour lastglance. Whenyourerunningatoughworkoutoutside, youcanfeelthefinishlinegettingcloserandyou haveamorenaturalsenseofthedistanceleft. Onatreadmill,yourmindcantvisualizethefinish line,soitbecomeshardertoconcentratewhen thepacegetshardandyouneedtopushyourself. Andnothingbeatsthefeelingofthewindrushing inyourhairandonyourskinwhileyourunthrough thegreatoutdoors.Ultimatelythough,itisupto youwhetheryoudecidetorunoutsideornot. WARMUPS THEMIND CLEARING MAGICOF RUNNING byNataliePortman Itissomethingofaclich辿amongrunners, howtheactivityneverfailstoclearyourhead. Doessomecreativeblockhaveyoufeeling stuck?Goforarun.Areyoudeliberatingbe- tweenoneoftwopotentiallylife-altering decisions?Goforarun.Areyoufeelingmild- lymad,sad,orevenjustvaguelymeh?Gofora run,goforarun,goforarun. TheauthorJoyceCarolOatesoncewroteina columnfortheNewYorkTimesthatinrunning themind鍖eeswiththebodyinrhythmwith ourfeetandtheswingingofourarms.Film- makerCaseyNeistattoldRunnersWorldlast fallthatrunningissometimestheonlything thatgiveshimclarityofmind.Everymajor decisionIvemadeinthelasteightyearshas beenprefacedbyarun,hetoldthemaga- zine.ButImaybelikethewayarunnernamed MonteDavisphraseditbest,asquotedinthe 1976bookTheJoyofRunning:Itshardtorun andfeelsorryforyourselfatthesametime,he said.Also,therearethosehoursofclear-head- ednessthatfollowalongrun. Agoodruncansometimesmakeyoufeellike abrand-newperson.And,inaway,thatfeeling maybeliterallytrue.Aboutthreedecadesofre- searchinneurosciencehaveidenti鍖edarobust linkbetweenaerobicexerciseandsubsequent cognitiveclarity,andtomanyinthis鍖eldthe mostexcitingrecent鍖ndinginthisareaisthat ofneurogenesis.Notsomanyyearsago,the brightestmindsinneurosciencethoughtthat ourbrainsgotasetamountofneurons,and thatbyadulthood,nonewneuronswouldbe birthed.Butthisturnedoutnottobetrue.Stud- iesinanimalmodelshaveshownthatnew neuronsareproducedinthebrainthrough- outthelifespan,and,sofar,onlyoneactivity isknowntotriggerthebirthofthosenewneu- rons:vigorousaerobicexercise,saidKaren Postal,presidentoftheAmericanAcademyof ClinicalNeuropsychology.Thatsit,shesaid. Thatstheonlytriggerthatweknowabout. Theotherfascinatingthinghereiswhere thesenewcellspopup:inthehippocampus, aregionofthebrainassociatedwithlearning andmemory.Sothiscouldhelpexplain,atleast partially,whysomanystudieshaveidenti鍖ed alinkbetweenaerobicexerciseandimprove- mentinmemory.Ifyouareexercisingsothat yousweatabout30to40minutesnew braincellsarebeingborn,addedPostal,who herselfisarunner.Anditjusthappenstobein thatmemoryarea. Otherpost-runchangeshavebeenrecorded inthebrainsfrontallobe,withincreasedac- tivityseeninthisregionafterpeopleadopta long-termhabitofphysicalactivity.Thisareaof thebrainsometimescalledthefrontalexec- utivenetworksystemislocated,obviously enough,attheveryfront:Itsrightbehindyour forehead.Afterabout30to40minutesofavig- orousaerobicworkoutenoughtomakeyou sweatstudieshaverecordedincreasedblood 鍖owtothisregion,which,incidentally,isasso- ciatedwithmanyoftheattributesweassociate withclearthinking:planningahead,focus andconcentration,goal-setting,timemanage- ment.Buttheresanotherbigmentalbene鍖tto gainfromrunning,onethatscientistshavent quietyetmanagedtopindowntopokeatand study:thewonderfulwayyourminddriftshere andthereasthemilesgoby.Mindfulness,or beingherenow,isawonderfulthing,andthere isaseeminglyever-growingstackofscientif- icevidenceshowingthegooditcanbringto yourlife.Andyetmindlessness,orgettinglost inyourownweirdthoughtsisimportant,too. Consider,forexample,thisargument,taken froma2013articlebyatrioofpsychologistsin thejournalFrontiersinPsychology: Wemindwander,bychoiceorbyaccident, becauseitproducestangiblerewardwhen measuredagainstgoalsandaspirationsthat arepersonallymeaningful.Havingtorereada lineoftextthreetimesbecauseourattention hasdriftedawaymattersverylittleifthatat- tentionshifthasallowedustoaccessakey insight,apreciousmemoryormakesenseof atroublingevent.Pausingtore鍖ectinthemid- dleoftellingastoryisinconsequentialifthat pauseallowsustoretrieveadistantmemory thatmakesthestorymoreevocativeandcom- pelling.Losingacoupleofminutesbecause wedrovepastourofframpisaminorincon- venienceiftheattentionlapseallowedusto 鍖nallyunderstandwhythebosswassoupset bysomethingwesaidinlastweeksmeeting. Arrivinghomefromthestorewithouttheeggs thatnecessitatedthetripisamereannoyance whenweighedagainstcomingtoadecisionto askforaraise,leaveajob,orgobacktoschool. Justbecausethebene鍖tsoflosingyourself inyourownthoughtsarenoteasilymeasured doesntmeantheyrenotofvalue,andthere arefewwaysIknowofthatinducethisstate ofmindmorereliablythanalongrun.Ahand- fulofrecentstudieshavetriedtoanswerwhat everyrunner,whetherproorhobbyist,hasno doubtbeenaskedbyfriendsandfamily:What onearthdoyouthinkaboutwhileyoureout thereforsomanymiles?This,asthewriterHa- rukiMurakaminotedinhisWhatITalkAbout WhenITalkAboutRunning,isalmostbesidethe point.Sometimeshethinkswhileontherun; sometimes,hedoesnt.Itdoesntreallymatter. Ijustrun.Iruninvoid,hewrites.OrmaybeI shouldputittheotherway:Iruninordertoac- quireavoid. KEYSFOR GETTINGBACK INSHAPE byJohnnyDepp 1.Haveagoalinmind. Agoalmaybeassim- pleasgoingoutto doyourfirstrun.Ask yourselfwhyyouwant torunagain.Toget inshape?Toimprove yourprevioustimes?To competeinaparticular race?Planyourtraining wellaheadsoasto achievethatgoal. 2.Considerhowlong youvebeengone.De- pendinguponyourtime awayfromfasttraining, youwillhaveaneasyor hardtimecomingback. Expecttospendat leasttwodaysgetting backinshapeforevery daylost. 3.Forgetthepast. Workoutsdoneyears agobearnorelevance towhatyoucando todayandcanbea causeofinjury.Once youregainyourbase fitness,askyourself whetheryouwantto resumeoldtraining patterns,including speedwork. 4.Consideryourage. Runnersintheir20s canheadbacktothe trackasthoughthey nevertookanytimeoff. Itbecomesprogres- sivelymoredifficultto regainlostspeedonce intoyour30s,40s,50s, andbeyond.Butitsnot impossible. 5.Approachspeed- workcautiously.Some speedworkseemsnec- essarytoregainpeak performance.Butuntil yourebuildyouraerobic base,intenserunning maycauseexcessive fatigueanddiscour- ageyou.Yourtendons andligamentsmaynot supportthenewpow- erdevelopedbyyour lungsandmuscles. 7 RUNNERS WORLD JANUARY 2017 8 RUNNERS WORLD JANUARY 2017
READY... SET... RUN!ByTomCruise Itseemslikeovernighttheweatherwentfrombreezytobrutally cold.Nowyouresingingthewinterblues:Itstoocold,toodark, tooslipperytorun.Butfallingtemperaturesdonthavetodeter you,saysexercisephysiologistJonathanCane,co-founderofCity CoachMultisport,inNewYorkCity.Tapthesestrategiestoescape thedreadedtreadmill. STAYVISIBLE.Thisisthegoldensafetyrule duringaseasoninwhichitstartsgettingdarkat (sigh)4p.m.:Besureyourewearingatleastone pieceofreflectiveorneon-coloredgearsocars canseeyouaquarter-mileout.Atnightyouwill wanttobeespeciallycareful. TWEAKYOURFEET.Itssmarttotakeitslowin slickconditionstopreventaspill.Butequallyim- portantisincreasingyourcadence,orthenumber oftimesyourfoothitstheground.Shortening yourstridethiswayencouragesyourfoottoland underyourcenterofgravityratherthanaheadof it,saysTerryChiplin,ownerofActiveatAltitude, afacilitatorofendurance-athletetrainingcamps inEstesPark,Colo.Thisputsyoumoreincon- trolforbetterbalance,heexplains. LAYERUP.Startwithawickingbaselayerand finishwithawind-resistantshell.Thecolderitis out,themoreyoushouldlayer,butremember: whenyouarerunningitwillfeelalotwarmerout thanitactuallyis,somakesureyoudressasifit isabitwarmerthanitactuallyis.Formoretips onhowtolayerwellwhenrunningoutsideinthe winter,takealookatpage22. HYDRATELIKEITSSUMMER.Surprise:Chug- gingwaterisjustasessentialduringcold-weather runs.Whileyoumightnotgetassweaty,youre stilllosingliquids,saysVondaWright,MD,anor- thopedicsurgeonatUPMCCenterforSports Medicine,inPittsburgh.Ifyoudontreplenish,you couldbecomedehydrated.Researchshowsthat beingdehydratedbyaslittleas2percent(mean- ingyouvedropped1to3poundsafteraworkout) canleadtocramps,headachesandfatigue.Dont waituntilyourethirstythatsasignthatyour bodyisalreadyparched.Instead,sip20ounces onehourbeforeyourrun,thendownanother20 within30minutesoffinishing. WARMUPS STRETCHESFOR RUNNINGRECOVERY TOLOOSENHIPS FORA HAMSTRING STREATCH TOSTRENGTHEN YOURBACK
Inadditiontoattaininggold medalsandrecord-breaking speed,thesprinterhasbuilt oneofthebestbodieson theplanet.Andwhileyoull nevercatchhimonthetrack, youcanstealhisoff-season workoutregimen.Sohow doestheworld'sfastestman staymotivatedbetween olympicgames? HewasafavoriteattheRioOlympicsthis summer.Heisknownastheworldsfastestman. Hehasbecomeahouseholdname.Hetowers abovehisopponentsonthetrackfield.Hemay looklikeapowerfulathlete,butthetruthis,Usain Bolthadtoworkextremelyhardtogetwhereheis. Theproudownerofoneofmankindsmost sculptedbodiesandthreeworldsprinting recordshasanadmission:Hestrugglestohaul hissix-foot-five,207-poundframetothegymeach morning.Iamsupposedtobeatthegymat10, butthatswhenIgetup,saysUsainBolt,asix-time Olympicgoldmedalistwho,asapreteen,excelled atcricketandhadtobestrong-armedbyacoach intogivingsprintingatry.Sohowcanhestayahead ofthecompetitionwhileseeminglylivingonisland time?Bygoingwithhisgutandputtinghisback intoit.MostofBoltscompetitorsareshorter(as topsprinterstypicallyare)andhaveanadvantage poweringoffthestartingblock,buthisfreakishly long,ultra-efficientstridetakesover.Whilemost toprunnersneedabout45stridestocover100 meters,Boltdoesitinabout40.Tomaintainthat edge,the26-year-oldJamaicanhitsthegym eventuallyfor90-minuteworkoutsgearedtoward developingexplosivenesswhilemaintaininghis leanphysique.Idoalotofhamstringcurlsandleg extensions,hesays.Itrynottogettoobulky. Muchofhisconditioningiscore-centric.My backisslightlyweak,heexplains,referringtothe scoliosisheshadsincechildhood.Slackingoffon backandcoreworkcausedBoltmorethanjustdis- comfortafterfinishingsecondinthe100-meter and200-meter2012JamaicanOlympictrials,he confessed:Ibackedoffafewdaysonmyback workandmycoretraining. 13 RUNNERS WORLD JANUARY 2017 14 RUNNERS WORLD JANUARY 2017 WrittenbyJulianneMoore PhotographedbyMichaelKeaton
technique,specificendurancequalitiesaswellas speeddevelopment. Theprogramshouldbedesignedaroundthe energysystemsandbio-motorabilitiesneededto runfast.Accelerationmechanicsandmaximum velocitytrainingshouldcomebeforespeedendur- ance,accordingtheUSATFCoachingCurriculum. Focusondrivingforward,keepastraightback, drivefromthehips,getfullextensionandput somearmsintoit,Boltsays.Dontfocusonthe guynexttoyou.[Hemight]beveryquickoutofthe blocks,whichcanmakeyoulose[concentration]. Stayfocusedonwhatyouregoingtodoandrun yourraceatalltimes. EatingRoutine UsainBoltisoneofthefewprofessionalathletes whodoesnottakesupplements.Headmitsto takingvitaminC,butnothingelse.Instead,Bolt optsforahigh-energydiettomaintainhisengine, ensuringthateachofhissixdailymealscontain 60%protein,30%carbsand10%fats.Sprinters shouldconsumeonegramofproteinperpound ofbodyweighttobuildandmaintainmuscle.So atapprox.14-stone,Bolt needstoconsume196 gramsofmuscle-building proteineveryday.He allegestoachievethis byeatingalotofchicken fillets,porkandfish.On thedaythathebeatthe world100mrecord,he describedhispreparation as:Iwokearound11amanddecidedtowatch someTVandhadsomenuggets. Boltalsoloveshisyams,whichareanexcellent sourceofenergy-transportingcarbohydrates, digestion-aidingfiberandvitaminsCandA.Yams areatropicalrootvegetable,butcanoftenbe purchasedfromshopsinCaribbeancommunities. UsainBoltiscurrentlysponsoredbyPuma.An UsainBoltdietwillnotsuitallathletes,andmany believethatsupplementsplayavitalroleinobtain- ingpeakperformance. AboutLife UsainBoltenjoyslie-insandpartiesandmessing aroundwithgirls.Headmitshavingdabbledwith marijuanainthepastandhelovesjunkfood,once eatingahundredchickennuggetsinaday(while competingintheOlympics). YetgivenBoltisthefastestmanonEarth,nobody candisputethathesawinner.Hischarismaand hisevidentloveofpeoplehavealsomadehim oneofthemostpopularsportsstarsintheworld. ThedifferencewithgolferTigerWoodsisstark.It showsitcantakeallsortstowin.Butamidthe Mills,hehadpoormechanics.UsainBoltran behindhiscenterofmass,whichcausedinjuries andsub-parperformances,comparedtohislater results.CoachMillsisatechnicalcoachinthe sprints,focusingonsmallchangestogetbig results.Sprintingtechniquehasbeenoneofthe mainreasonsforUsainBoltsdominationinthe sportoftrackandfield. Duringintensetrainingsessions,sprinttechnique canbreakdown,onewaytoovercomethefatigue istodevelopstrength.Asprintertodaylookmore likeabodybuilderbecauseoftheneedforforce developmentinhigh-endsprinting. CoachMillsstatesherewebelievethatthe developmentofthehip-flexortocoincidewith thestrongupperbody,andcore.Improperbody alignmentresultedinslowerperformancesandfar moreinjuries. Strengthtrainingforspeedandpowerwill improveperformancesandreduceinjuries. UsainBoltstrainingincludesdevelopingproper strengthtowithstandtheforcescreatedwhile runningover27milesperhour. Strengthtrainingwithgeneralexercises,core work,powermovements,olympicliftingand multiplejumpsand throwscombinations arethebestmethods toimprovespecific strengthforsprinters. Toimprovesprintme- chanics,CoachMills notonlydeveloped UsainBoltsstrength butimprovedhissprint technique,Coaches havetocontinuouslyreactandreplayandredo thedrills,gettingtheathletetorunoverandover tobreakhabits,statedCoachMills.UsainBolts trainingincludedalong-termplanandtooktwo yearsofreworkinghistechniquebeforethe2008 OlympicsinBeijing,hisbreakoutasthefastest manintheworld. Executingbasicsprintmechanicswithprecisionis thekeytotransformingtechnique;properpractice repeatedovertimewillyieldimprovementsin performance.Sprintdrillsneedtodevelopcoordi- nation,balance,goodtimingandmoreadvanced skillssuchasgroundcontacttime,stridelength, stridefrequencyandrecoverymechanics. CoachMillsstatedOncetheathletesstride lengthreduces,everythingisgoingtobenegative orimpactnegativelyinthegroundcontactand recoverymechanics. Theprimarymethodstodevelopsprintmechan- icsincludedynamicwarmupdrills,acceleration trainingandmaximumvelocitytraining.Thefocus onmechanicsisnotonlyduringwarmupdrillsbut alsoduringallrunningworkouts. TheProgramdesignforsprinterswillfocuson Whatdrives him?Idont wanttocome insecond. Hisrigorousroutinebuildsthestabilityrequired tohitatopspeedofover27mph.Sowhatdrives him?Idontwanttocomeinsecond,saysBolt, beforeaddinganothermotivatingfactor:When Imatthegym,Ithinkaboutchicks,goingtothe beach,andlookinggood.Idoitforthegirls. CoachGlenMillsfromJamaicahashelpednot onlyUsainBoltbecomethegreatestsprinterever, buthashelpedJamaicagaintheidentityofthe sprintcapitaloftheworld.UsainBoltstrainingplan includedstrengthdevelopment,sprinttechnique andproperprogramming. Ifyouseehimtrain,myGod,heworks.Vomiting ontheunassumingtrack,attheUniversityof WestIndiesinKingston,afteraparticularlytough session.Butifhiscoach,GlenMills,tellshimhe hastogoagain,hegoes.Millsistheonemanwho canalwaysgetBolttodowhathewantshimto;his Mumtheonlywoman.Theimageofthehappy-go- luckycoolguy,wholovesplayingfootballwithhis mates,stillfantasisesaboutplayingforManchester United,andstillhastobelecturedaboutdiet, andstilllovestogoclubbinganddancing,belies anabsolutesteelwhenitcomestotraining,and abovealltocompeting. Sprintersofshorterstaturecanmorereadilycycle theirlegstogetuptospeed.At65,Usainisat adisadvantagegettingoutoftheblocks.Earlyin hiscareer,hereliedonsuperiortop-endspeedand longerstridestorunpastguyswhobeathimoff theline.ButUsaintargetedhisdisadvantageand eventuallyturneditintoaweapon.Henowrunsa perfect,almostunbeatableracefromstarttofinish. Toimprovehisquicknessoutoftheblocks,Usain incorporatedexplosivestartsintohison-track training.UsethisdrilltogetherwithUsains race-daycoachingpointstoattackthefirst20yards ofyournextrace. WhenUsainBoltstartedworkingwithCoach Eventhoughheisapowerful, hardworking,topathlete,Usain Boltstilllikestoenjoylifegoing tothebeachandplayingsoccer givehimanicebreakfromwork- ingoutallthetime Heonlystarted reallytoflourish whenhestopped caringaboutwhat peoplethought. 15 RUNNERS WORLD JANUARY 2017 16 RUNNERS WORLD JANUARY 2017
fooling-aroundimageandtheamazingnatural talent,itispossibletofindpointsofconnection. Boltloveswinning,hateslosing.Heknowsthat heneedsotherstopushhim,andmadesuretofind therightcoachforhim,GlenMills,whobecame likeasecondfather.Helearnsfrommistakes.He haslearnedtoendurephysicalpainintrainingand incompetition.Hehaslearnedtousesetbacksas opportunities.Heonlystartedtoflourishwhenhe stoppedcaringaboutwhatpeoplethought. WhenBoltwasyounger,healwayswantedto impress.Ialwayswantedtoimpress,tobegood formycountry,tomakethemfeelgood,andsome- timesthatmeantIdidntfocusonmyselfenough. IlearnedIhadtoputmyselffirst.Anditsfine becauseIwantformethesamethingthatthey wantforme,whichistowin.Win.Winning.When allissaidanddone,thatiswhatheisabout.The facthedoesitwithsuchstyleandgraceisjustthe addedbonusthatmakeshimBolt,notanyother medalwinner. Themanisagenuinesuperstar.Atotallegend. Andatopbloke,whichiswhyallaroundtheworld, thereareblearyeyestoday,andsofasthattooka batteringaspeopletheworldoverjumpedupand downincelebrationofhislatestincredibletriumph. WorkoutPlan AccordingtoUsain,anyonecanrunatsuchstag- geringspeeds.But,youneedtofollowhisrigorous traininganddietregimentobuildstabilityand enhancestrength.Hismaintipsare: Tomakethefirstpartofasprintraceyour strongestelement,youshouldstartoutofthe trackblocksquickly. Weighttrainingisnecessarybecauseyouneed todevelopthepowertodowellonthetrack. Astrongcoreisimportantforsprinting. Donotrushtogettothetopspeed.Startout byleaningforward,holdthedrivephasefor 20-30meters,andthenaccelerategradually. Togaincorestrengthandimproveflexibility,the mainfoundationthatbuildsagoodsprinter,Usain Boltusesthefollowingwarmuproutine: LegRaises(sets:3,rest:30secs) SideSweeps(3setswith30secsrest) ReverseCrunches(sets:3,rest:30secs) SidePlankClams(3setswith30secsrest) BunnyHops(sets:5,reps:20) BoxJumps(sets:4,reps:8) Bounding(sets:3,reps:10) CableKneeDrives(sets:3,reps:10) HangingLegRaises(sets:3,reps:10) LegRaises(sets:3,rest:30secs) SideSweeps(3setswith30secsrest) ReverseCrunches(sets:3,rest:30secs) SidePlankClams(3setswith30secsrest) BunnyHops(sets:5,reps:20) BoxJumps(sets:4,reps:8) Bounding(sets:3,reps:10) CableKneeDrives(sets:3,reps:10) HangingLegRaises(sets:3,reps:10) Helearnsfrom mistakes.He haslearned toendure physicalpain intrainingand incompetition. Hehas learnedtouse setbacksas opportunities.
THE COLDEST RACEON EARTH Challengeyourselfon amarathonofintense proportionsinoneofthe mostremoteregionsof theworld.TheAntarctic IceMarathonistheonly raceruntnatisrunonthe mainlandofAntarctica, andtakesplacejusta fewhundredmilesaway fromtheSouthPole. ByMerylStreep PhotographybyBenedictCumberbatch RUNNERSARRIVEATUNION GLACIERCAMP ContestantstravelfromSantiago ChiletoPuntaArenas,thecapital ofChilessouthernmostregion, viatheLanChileairline.From there,theytakeaplanetothe UnionGlacierinAntarctica,where avantakesthemonashortdrive totheircamp. 19 RUNNERS WORLD JANUARY 2017
ADVENTUREMARATHONERSandultra athletesarealwayslookingforthenextbig challenge.Itcouldbearemotedesertmara- thon,ahighaltitudemountainmarathonora junglemarathon.However,mainlandAntarc- ticarepresentsthelastfrontier,the鍖nalgreat wildernesstobeconquered.Andnowadven- tureathleteslikeyoucandoit. Alongtheway,competitorswillbetreated tosomeofthemostscenicviewsAntarctica hastooffer.TheAntarcticIceMarathonisthe southernmostmarathononearthandaunique opportunitytocompleteamarathonthatis trulyworthyoftheseventhcontinent.Youcan jointheexclusive7ContinentsMarathonClub bycombiningthisracewithmarathonson eachoftheothersixcontinents.Dontexpect torunyourquickesttime,however,aswinds canblowfromthePoleatasteady10-25knots. Also,forgetaboutpenguinsorcrowdscheer- ingyoualongtheroute-nopenguinslivethis farsouthandyouwillhavetorelyuponyour- selftopushonwardinthehushed,indomitable surroundings.Thiswillde鍖nitelybeoneofthe mostmemorable,uniquecoursesyoueverrun. UPCOMINGDATES2017: ANTARCTIC100KJanuary18-24 ANTARCTICICEMARATHONNovember16-21 WHATSINCLUDED: AirporttransfersinPuntaArenas,Chileforthe Antarcticflights RoundtripflighttoUnionGlacierfromPuntaArenas, Chile MealsandtentedaccommodationinAntarctica Polarsleepingbags Checkedluggageupto55lb(25kg) moredetailsatwww.icemarathon.com CHALLENGINGTHEELEMENTS Thisracepresentsatrulyformida- bleandgenuineAntarcticchallenge withunderfootconditionscompris- ingsnowandicethroughout,an averagewindchilltemperatureof -20C,andthepossibilityofstrong Katabaticwindstocontendwith. Furthermore,theeventtakesplace atanaltitudeof700metres. HALFDISTANCE,SAMEADVENTURE TheHalf-Marathonwillalsoberunonthe dayoftheMarathonrace.Thisisyourop- portunitytorunonthewhitecontinent andfinishthesouthernmosthalfmara- thonontheplanetandthepossibilityof strongKatabaticwindstocontendwith.
BROOKSLSDTHERMALVEST $110brooksrunning.com WOOLXEXPLORER1/4ZIP $110brooksrunning.com MONTANEYUKONBEANIE $22amazon.com SMARTWOOLCREWSOCK $22smartwool.com BROOKSLSDTHERMALVEST $110brooksrunning.com MARMONTVARIANT JACKET $170amazon.com LULULEMONTIGHT STUFFTIGHT $98lululemon.com NIKEDRI-FITFLASHTIGHTS $150nike.com NIKEINSULATEDGLOVES $15nike.com WINTERLAYERING CHEETSHEET byJenniferLawrence 50-59degrees:shortsleevetech shirtandshorts(whilerunning feelslike60-79degrees) 40-49degrees:longsleevetech shirt,shortsortights,gloves (optional),headbandtocover ears(optional)(whilerunning feelslike50-69degrees) 30-39degrees:longsleevetech shirt,shortsortights,gloves, andheadbandtocoverears (whilerunningfeelslike40to 59degrees) 20-29degrees:twoshirtslay- eredalongsleevetechshirt andashortsleevetechshirtor, longsleeveshirtandjacket tights,gloves,andheadbandor hattocoverears(whilerunning feelslike30-49degrees) 10-19degrees:twoshirtslay- ered,tights,glovesormittens, headbandorhat,andwind- breakerjacket/pants(while runningfeelslike20-39degrees) 0-9degrees:twoshirtslayered, tights,jacket,tights,pants, headbandorhat,andgloves ormittens(whilerunningfeels like10-29degrees) below0degrees:stayinside! GEARUP
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