Heart Rate Training: How It Works
WHAT IS MAF TRAINING? Many times, heart rate training is synonymous with MAF training, but there are several components that separate the two. MAF stands for Maximum Aerobic Function: our ability to burn body fat for nearly unlimited energy. A key focus of MAF training is to maximize natural fat-burning, which directly improves your health and fitness. Improving your fat burning abilities can be done in a variety of ways, such as training at the right intensity, monitoring nutrition intake in a healthy and sustainable way, and managing stress levels. While most training methods focus on variation of workouts in concert with nutrition and proper fueling, the MAF method starts at the foundation of fitness, focusing on the importance of developing your aerobic base fitness first. This is accomplished through low heart rate training, and only moves onto higher intensity running once a baseline aerobic fitness is established. In doing so, athletes are able to get faster without the common wear, tear and injury that plagues most runners. Over time, the goal is to run faster at the same (or lower) heart rate, both in training and racing. BENEFITS OF LOW HEART RATE TRAINING There are many benefits to lowering your training intensity (otherwise, why would we do it?). Here are the core benefits: ➤ IMPROVED ENDURANCE By training at a low heart rate, your body becomes more efficient at using oxygen to produce energy, leading to improved endurance over time. Training at a low heart rate increases the number of your mitochondria (part of a cell that makes energy) and improves their efficiency. The more mitochondria you have, the more energy you can create from fat burning. This means you can run faster at the same (or lower) heart rate. ➤ IMPROVED FAT BURNING Low heart rate training teaches your body to burn more fat for fuel, which can improve overall health, resulting in weight loss and improved race times. Since you have a nearly unlimited supply of fat, aerobically fit athletes who pace themselves well can still have energy left at the end of their race, at a time when many runners are forced to slow down significantly. ➤ LOWER CHANCE OF INJURY You are able to train consistently at higher training volume, with limited training stress on your body. Training at a lower intensity reduces the stress on the body’s joints, muscles, and tendons, reducing the risk of injury. ➤ FASTER RECOVERY When you finish a low heart rate run, you should feel like you could do that run again. Low heart rate training can help the body recover more quickly after intense workouts, leading to improved performance over time. ➤ INCREASED MENTAL CLARITY Training at a low heart rate can be a meditative and relaxing experience, leading to improved mood, mental clarity, and reduced stress. MAF TRAINING: MORE THAN LOW HEART RATE TRAINING One misconception with MAF training is that it’s low intensity training only. There is absolutely a time and place with higher intensity training as well, but only after an aerobic base has been developed. Dr. Phil Maffetone, one of the foremost voices on heart rate training, also talks about this on his website FAQ: “Train MAF until you plateau, or until you have been improving for 3-6 months. Then you add some speedwork. Most people respond well when their volume of anaerobic training is 15-20% of their total training while 80% is at or under MAF.” The 80/20 rule applies to a variety of practices across a range of subjects, and the same is true for MAF training. For those unfamiliar with the rule, in the case of MAF training, 80% of runs will be done at an easy, aerobic pace, while 20% are done at a harder effort. This practice is used by plenty of elite athletes, from Tommy Rivs to Kilian Jornet to Eliud Kipchoge (a majority of his training is done 3-4 minutes slower than his race pace!). However, in the case of MAF training, the 80/20 rule begins only when the base-building phase is complete. I prefer the MAF training approach of base building first for 3 months, before adding in speedwork, instead of right away jumping into 80/20. I see too many injured, unhealthy, overtrained athletes. Yes, even 20% high intensity running can bring too much training load too soon for athletes, especially if the stress levels in your daily life outside of running are already high. I have personally experienced this and seen this in many athletes through my coaching practice. Does that mean you can’t do any high intensity or group runs during your base building? From a running coaching perspective, I look through the lens of bringing joy and consistency to athletes training. By all means, during your base-building phase, if you want to do one higher intensity run a week to blow off steam or catch up with your running group, go for it. For some runners, this helps to be disciplined enough to run the rest of their weekly runs at low enough intensity. However, I can’t stress enough that it’s important to not overdo the high intensity in this phase. Base building can be surprisingly slow for most runners, and it’s often too tempting to pepper in high intensity runs. Doing so will nullify the entire process and will return mediocre results, if any at all. During base building, you develop your slow-twitch aerobic muscle fibers and you strengthen your joints, bones, ligaments, tendons and anaerobic fibers. This base building strengthens your body so it can handle more training load in the forms of training volume and intensity. Dr. Phil Maffetone’s philosophy is a holistic approach to training, racing, and even life. Everything is connected. Your running intensities, nutrition, stress levels, sleep quality and recovery all play a massive role in your athletic performance. Many athletes, including myself 10 years ago, only focus on the running component and forget about the rest. HOW DO I FIND MY HEART RATE TRAINING ZONE? There are a few different ways to
Mojawa Run Plus Headphones Review: Mojo Got Us Movin’
THE INTRO JOHN: Runners are always seeking the missing pieces to complete the running puzzle. With so many big mysteries (nutrition, hydration, shoes, and clothing) to solve, we deprioritize others we see as less important to the bigger picture. Before receiving the Mojawa Run Plus headphones, I hadn’t run with music or podcasts since 2018. Honestly, I was pretty angry at my headphone options. I got so angry at trying to make them work that in 2018 I punted on them, threw my last pair against a rock, and just decided to simply run with the voices in my head. I became that guy who was condescending to runners who wore headphones. My girlfriend admits she uses headphones (but thankfully, she still likes me despite my bad attitude). Running with the Mojawa Run Plus has definitely been enlightening for me, and I’m glad to have had this opportunity to revise my stance on headphones. I’m definitely no scientist, so I’m not going to even remotely pretend I understand how bone conduction headphones work. That said, Mojawa’s CEO, Robin Cao, is a scientist and also an avid user of headphones who, like me, knows the pain points and is highly motivated to make the best and bring people like me back to the fold. On the Mojawa website, the CEO does something that’s pretty impressive. He lays out all the things he disliked about headphones and explains that he wanted to make something for those who felt the same. I feel seen. THE GOOD JOHN: Since they arrived, I have run in the Run Plus headphones for about 41 miles and used them for other day-to-day activities as well. Being a busy caregiver, they have come in handy. The Run Plus straight-up sound incredible, living up to their claims of patented actuator superior sound. The headphones are ridiculously light at 26 g, which was the first thing I noticed. You can’t feel them at all when they’re on you, it’s pretty amazing. The second biggest thing for me is the waterproof feature. Any ultra runner (especially this year) runs in a good bit of rain. These headphones deliver music, podcasts, or anything you need to give you needed comfort on the most tedious parts of the trail. These headphones allow you to not only enjoy your favorite songs and podcasts but they keep you safe because you can still hear around you. You can run more confidently because potential hazards can still be identified. All around, the headphones of the past that were a painful sweaty broken mess are done — you don’t need them anymore. I’m extremely impressed with what Mojawa has done here. They basically rolled out a product to bring all the people who are sick and tired of all the pain points back to the headphone fold. They have masterfully pinpointed the absolute worst parts of using headphones and made the experience so much better. I’m just going to flat out say it: for the current price of $139, the Run Plus are not just the best bone conduction headphones, but also the best pair of headphones money can buy. THE BAD JOHN: I’m being very nitpicky here because this is a wonderful product, but if I had to identify anything to be improved on, I wish there were more than 8 hours of battery life. 8 hours is pretty standard with headphones, but as much as the Run Plus pushes the limits, I would like to see a larger battery life. Even though 8 hours is a great amount of time for weekday training runs, for longer races, your crew is going to have to toss them to you when you need them for a bad section (like when you need to listen to your Grandmaster Flash going through the miserable ATV section at Old Dominion 100-if these had arrived in time for Old Dominion I may not have DNF’d), and then you’ll have to toss the headphones back to the crew when they die, to charge or just be done with them. It would be nice to have the battery go the distance on a longer run. It only takes 50 min to charge them, so again, I’m picking nits. When I started using the headphones, I had some trouble getting used to the controls. I definitely called a couple of people by accident on early am runs (I’m sorry) and made some other silly mistakes. I’m pretty sure I had a couple of people thinking I needed bail money, a rescue off some trail, or to pick me up from some DNF (like Old Dominion, I really hope not Manitou’s Revenge coming up — I can’t take back to back DNFs). Disclaimer: For tech-savvy folks, it’s probably easy to pick up the headphone controls. I’ve used many headphones throughout the years now and especially in run specialty, but I’m a very busy person, and I tend to just jump into the fire when it comes to learning new tech, so if you are like me, you may make a call by mistake or some other silly thing. MOJAWA RUN PLUS CONCLUSION JOHN: For anyone like me who loves music and podcasts, needs to blast Pantera on a shitty long run, get motivated by listening to Ben Johnson talk about doing 4 marathons in 4 weeks on The Drop Podcast, or just needs to get out and unpack stuff in your head and who punted on headphones, like I did, these were made for you. For people that are already using similar headphones and are on the lookout to upgrade, you also need to check these out. To compare, check out Seth’s March review here at BITR of the Shokz OpenRun. The Mojawa Run Plus is a very similar product but lighter and more affordable. I am totally smitten with the Run Plus. Just to make sure I wasn’t completely love-crazed and blinded, I had friends try mine on for other sports to tell me what they thought, and
Pressio Elite Apparel Review: Goin’ Green, Stayin’ Lean
THE INTRO KALEB: If you’ve read more than, say, three of our reviews in the past year, first of all, keep reading them. We think we’re very entertaining, and imagining that there are folks reading our nerdy, pun-infested paragraphs is a nice ego boost. But second of all (and more to the point of this review), you’ve probably noticed that more and more companies are hopping on the sustainability train. Whether it’s Asics’ FlyteFoam Blast+ Eco midsole, Mizuno’s Wave Neo collection, Nike’s Next Nature line, or that little green leaf thingy in the upper left-hand corner of certain shoes on the New Balance website, just about everyone is making an effort to show that they care about the environment… and about profits, because they know people will buy eco-friendly designs. Regardless of whether it’s a marketing scheme or true, pure-hearted responsibility (yeah, right), eco-friendly products allow companies to slow some of the environmental impacts of their production methods and raise awareness among consumers. It doesn’t replace doing our own part to “go green,” but it helps us not work against ourselves when buying everyday products. Unfortunately, the benefits of sustainability often come with a boosted price tag and reduced product quality. Enter Pressio, a UK-based company dead-set on leading the cutting edge of sustainable, ethical fabric product engineering. Pressio has partnered with the leading producers of recycled yarns, researched innovative and sustainable production methods, and upheld a high standard of ethical treatment for every person involved with product creation — all to deliver running apparel that not only has positive effects on the environment but also has positive effects on your performance. So does Pressio live up to its sky-high mission statement? I received two pieces from Pressio’s Elite collection — the Elite Singlet and a pair of Elite 3-inch Shorts — to find out. PRESSIO ELITE SINGLET KALEB: When it comes to comfort and breathability, the Elite Singlet is second to none. On first touch, the fabric is soft and light, and the weave pattern of the fabric is engineered for minimal surface area contacting the skin to avoid friction and rubbing while running. That may sound a little bogus, but it works like a charm because the singlet truly disappears on the run. Unlike many shirts and tank tops that stick to your torso when damp and practically suffocate you when you try to take them back off, the Elite Singlet never suctioned onto me. Odor-causing bacteria are eliminated thanks to the mint-infused anti-bacterial fabric, but it’s not as if sweat is going to have much of a chance to build up in the singlet’s fibers: breathability is superb. On sunny days, it felt like I wasn’t wearing a shirt at all while still saving the public from having to look at my scrawny ribcage as I hit interval work in the heat. One of my runs in the Elite Singlet was interrupted by rain, and the first thing I noticed was that I could hardly tell the difference between a raindrop hitting my bare shoulders and a raindrop hitting the shoulder of the singlet. This breathability is due to a lattice mesh pattern that Pressio calls EcoTech Vent. While water getting past your clothing may at first seem like a bad thing, it’s actually a great thing because the singlet also isn’t going to keep any sweat or body heat trapped in. In fact, after the raindrops went right through the singlet’s breathable mesh, Pressio’s Four Phase Moisture Management technology went right to work, quickly wicking the water back off my skin and keeping me comfortable and the singlet lightweight. No, I’m not sure what the four phases of Four Phase Moisture Management are exactly, but from what I understand, they involve a hydrophobic inner layer combined with carefully selected filament types throughout the fabric to take advantage of capillary action and wick moisture away from the skin. To translate into my own simple four-phase process for those that don’t speak fluent marketing lingo: 1) water/sweat get on skin, 2) singlet get water off skin, 3) fabric get water out of singlet, 4) airflow go zoom and dry off everything. And, of course, responsibility is front and center: the singlet is made of 100% recycled yarns and dyed in a facility that doesn’t dump its dye waste into rivers or other natural bodies of water. It’s also produced in 100% traceable, open-to-inspection facilities that ensure ethical treatment of all involved in the production of the clothing. As a bonus, these facilities are run by 70% solar power. At $55, Pressio’s Elite Singlet delivers a high-quality, highly sustainable piece of gear at a comparable or even better price point than leading brands. PRICE: $55 PRESSIO 3-INCH ELITE SHORTS KALEB: I’ll be real folks; I’m more of an “if it fits, I can run in it” kinda guy. I’m not too picky about the clothes I run in, so long as they’re comfortable. Okay. What I’m actually trying to admit here is that I’ve never actually had dedicated running shorts, so these came with a bit of a learning curve. First of all, you already know that the shorts are made with the same high standard of quality and sustainability as the singlet. Recycled yarns (a percentage isn’t listed on the website for the shorts, though), eco-friendly dying practices, and humane, solar-powered factory environments mean these shorts are something you can run in and feel good about. Second of all, having just three inches between myself and indecent exposure is rather terrifying. With that out of the way, the shorts — thanks in part to their short inseam — are just as breathable as the singlet. The fabric itself is also very quick-drying and moisture-wicking. Two elastic loops on the back waistband provide storage for gels on the go, and there’s a little bit of extra storage space to be found back there in a small zippered pocket. It’s not large enough for a phone (unless you’re old enough to run with
The Best Plant Based Protein Powders For Runners & Endurance Athletes
These are the best plant based protein powders for athletes, all of which are vegan protein powders and made from high-quality ingredients – many are also certified organic. Our vegan protein powder buyer’s guide also includes tips for how and when to use plant-based protein powder for runners and endurance athletes, for maximum benefit. Contrary to popular belief, protein powders are not just for body-builders and muscle building – they can be a key component of an effective post-workout recovery strategy for runners, including ultra-marathon runners, as well as other endurance athletes, to help with muscle repair after running and strength training. You also don’t have to be a vegan or even vegetarian to use vegan protein powders for your nutrition and recovery shakes rather than whey protein versions. Many people prefer the taste and health benefits of using plant-based protein powder to make their shakes and smoothies, compared to using milk-based (whey protein) options. And of course, if you are lactose-intolerant then you’ll want to make sure your recovery shakes are dairy-free and made using plant proteins such as: Table of contents The Best Vegan Protein Powders 1. Naked Nutrition NAKED SHAKE [CLEANEST PROTEIN POWDER] This USA-made pea protein-based vegan powder is the tastiest protein shake we’ve come across, and definitely something to look forward to after an intense workout. These are just two of the reasons Naked Shake tops our Vegan protein powder reviews. It’s a high-quality protein powder that makes delicious dairy-free protein shakes that taste like strawberry banana milkshakes and deliver 20g of protein and only 5g of sugar. Not only is it plant-based, but its ingredients are non-GMO, dairy-free, gluten-free, and soy-free, and we love that it doesn’t taste overly sweetened, as other protein shakes we’ve tested often do. We’ve experienced rapid post-workout recoveries after tough endurance efforts as a result of using this protein powder. NAKED SHAKE also has the nicest texture / consistency on this list when simply mixed with water. 2. Gnarly Nutrition Vegan Plant Protein This NSF-certified vegan protein powder from Gnarly Nutrition is something special. It’s not just a post-workout recovery shake, but also, due to the balance of other macros, vitamins, and minerals it contains, it’s classified as a vegan meal replacement – justifying its higher-than average cost per serving. By combining all the plant proteins listed above, Gnarly Vegan contains all 9 essential amino acids and is a rich source of antioxidants, and healthy fatty acids. One serving provides 20g of protein, 7g of fiber, and 14 vitamins and minerals, and equates to 200 calories when blended just with water. Pro tip: Boost the shake into an even more satisfying meal by using nut milk and adding other nuts, fruit, or veg when you blend it. 3. LyfeFuel Performance Shake [HIGH PROTEIN WINNER] Lyfe Fuel is an exciting California-based vegan nutrition brand that offers a range of plant-based shakes and meal bars, including this Performance Recovery shake as well as their bestselling Daily Essentials Meal Replacement Shake. With 25g of protein per serving, this LyfeFuel vegan protein shake provides one of the highest portions of protein compared to other powders on this list, with a fantastic price per serving of only $1.67, making it one of the best value plant-based protein powders on this list, too. To learn more about LyfeFuel and their meal replacement shake option (which at 18g protein is also another option for consuming post-workout recovery). 4. Plant Works Nutrition Plant Works Nutrition is our runner-up for best plant-based protein powder. We first discovered it at the Hood to Coast Pacific City relay event in Oregon when we were given some to try at the finish line. [By the way, if you haven’t done a Hood to Coast event before, DO IT!] Each serving of Plantworks protein has 20 grams of plant-based protein from Pea, Mushroom, Pumpkin, and Rice proteins. It contains 0g of sugar and 7g of fiber, the ingredients are non-GMO, as well as dairy free, soy free, and gluten-free. It is also mixed with adaptogens and super herbs to help improve your recovery times. Plant Power, baby! 5. Organifi Complete Protein [ORGANIC PROTEIN POWDER WINNER] Our exclusive Organifi coupon code ‘TK15′ will get you 15% OFF your total order when purchased via the links in this review. Available only at organifishop.com. Organifi Complete Protein includes plant protein and also superfood meal ingredients which means it can be used as a complete fully-balanced organic meal, your daily multivitamin, and 20 grams of protein all in one easy-to-mix shake. I’m often hungry after intense exercise, so drinking a plant-based protein powder that combines a healthy superfood meal that keeps me full for long enough until my next meal is a huge time saver. This could be the ultimate recovery powder for those who run during their work lunch break as you won’t have to spend time buying/eating food in the traditional manner. It makes for a nice healthy breakfast option too. Because of its multi-use purpose and additional superfood ingredients, Organifi Complete Protein is our favorite organic plant-based protein powder. The superfood ingredients included are pea protein, quinoa, pumpkin seed, coconut, vanilla bean, monk fruit, real whole food vitamins, and digestion soothing enzymes. It’s also dairy-free, gluten-free, soy-free, USDA Organic, and 100% vegan. 6. Orgain Sport Protein Powder (Vanilla or Chocolate) Another great choice for clean, organic plant protein powder, this Orgain powder packs in a hefty 30g of protein per (two scoops) serving, with ingredients including tart cherry, fermented turmeric, and ginger. This powder is designed to support muscle recovery and reduce muscle soreness, especially after intensive sporting efforts. Being from a quality protein brand such as Orgain, it almost goes without saying that this powder is gluten-free, soy-free, and, of course, vegan, as well as being USDA organic. When it comes to choosing a flavor, we are particular fans of the vanilla option, with chocolate being the other option. 7. Tailwind Nutrition Rebuild Recovery Mix [GREAT FOR RESTORING ENERGY LEVELS] The protein in Tailwind Nutrition Rebuild Recovery shake is mostly organic rice protein supplemented with amino acids to build a complete amino acid profile. Tailwind’s Rebuild Recovery protein powder also has added carbohydrates, some healthy fats from
Moment Travel Bag Round-Up: Stylish Storage
THE INTRO BRANDON: Alright, alright, I know. I’ll be the first to admit it — this isn’t your typical running shoe review. In fact, I probably won’t mention shoes at all. But hold up, what about the other aspects of your day-to-day life? A good commuter pack or travel backpack can go a long way in making life easier. Luckily for you, Moment offers tons of lifestyle and creator-focused high-end travel bags for any occasion. I’m going to take you through a few packs and accessories that you might need for your next adventure. Oh, and bonus points if you’re a content creator and looking for a bag that has all manner of specialty pockets for your endless supply of gear. Before we go any further, let me just start by stating that I’ve tested all of these bags and pieces. They all work great and fit nicely into my everyday workflow. If you don’t know much about Moment, you should learn quickly because their gear is top quality. Alright, let’s deep dive into something a little different than we’re used to. MOMENT MTW 17L BACKPACK BRANDON: This minimal daypack is perfect for anyone looking for a stylish urban commuter pack. The bag is meant for that on-the-go person who’s constantly moving from place to place. This bag is perfect for days when you need to hit the gym, go work at a coffee shop, or even to pack your running gear for evening miles. The bag has a 17L capacity which means it holds all of the essentials and doesn’t allow for any overpacking — something I fall victim to way too often. If 17L isn’t enough space, Moment does offer a 21L option for some more storage capacity. The Moment MTW Backpack does come in a few different colors, but the Clay version is far and away the most elegant. It gets even better; the bag is fully waterproof and is membraned with a rugged recycled fabric. The bag has three main compartments for your gear and multiple pockets within those. Each compartment serves a different purpose and allows you to keep all of your stuff organized and tucked away neatly. The shoulder straps are padded for those longer commute days, and a hydration pocket can fit a 1L Nalgene water bottle. The bag offers a ton of easy-access zip options and is perfect for that person who is constantly on the go. PRICE: $149, currently on sale for $80-100 MOMENT MTW 5L CAMERA INSERT BRANDON: If you’re pretty stoked about the MTW Backpack, Moment offers a little something extra for creators. Whether you’re a content creator like me or even just looking for a little bit more organizational space, the 5L Camera Insert is a suitable solution and an easy accessory add-on. This isn’t like your traditional camera insert; instead, it’s sort of more like its own optional cube, which means it can be easily stowed away in or out of the bag and zips up nicely to protect camera gear and lenses. Beyond that, it acts nicely as an additional compartment section where you can stow wires, cameras, and other small tech or running nutrition items. This piece is really nice to have but, of course, isn’t a necessity. However, after reviewing it and giving it a shot, I’m happier I have it than not. Oh, did I mention it’s also waterproof? Yep, that means everything inside will stay dry, which is pretty amazing. For $60, the camera insert is a perfect way to safely and securely protect and store any camera gear or valuables you may have. PRICE: $79, on sale for $59 MOMENT MTW TECH ORGANIZER BRANDON: You probably don’t think about a tech organizer very often, but once you have it, you’ll probably wonder how you lived without it. I’m currently sitting at my desk with my laptop open, and directly to my right is my MTW Tech Organizer. I seriously can’t leave the house without it, no matter what. It’s kind of like a packing cube, but smaller and just for tech. Before I discovered packing cubes, I’d shove everything in my suitcase and, no matter what, the clothing or cable I was looking for would always end up buried. Once I adopted the cube lifestyle, my organizational skills became top-notch. The same goes for this organizer. Before this pack, I would rummage through my backpack looking for SD cards, lens caps, SD Drives, earbuds, you name it. Anything that was smaller than my hand would just immediately get lost in the abyss of my backpack. Once I got this tech organizer from Moment, the entire flow of my day changed, and all of a sudden, everything was accessible and at my fingertips. The pack is versatile, low profile, and comes in two different sizes. This is perfect for cord management and a handy way to store loose items. For only $50 and on sale right now, this MTW Tech Organizer is worth every penny. PRICE: $59, on sale for $49 MOMENT STROHL 45L MOUNTAIN LIGHT BACKPACK BRANDON: When I first tested this bag, I was hesitant. Not because I was questioning the quality or the brand but because I knew how much weight would be on my back for all of the hiking I was about to do through parts of the Shenandoah Valley for two days. I’m happy to report back that this bag really did the trick for me. My biggest priority was making sure that all of my camera equipment was stored safely, and this bag does exactly that. The Strohl Mountain Light 45L Backpack endured the mud, rain, and wind with ease. Sure, it got a bit dirty, but it was easily able to store my clothing, tent, trail running shoes, and camera equipment. The best part was the chest and hip straps allowed me to run, walk and hike, all with the correct posture and no pain. This pack is lightweight and nimble and provides all of the zipper pockets needed for a
Asics Magic Speed 3 Review: Third Time’s a Charm
THE INTRO MEAGHAN: To say I didn’t love the Asics Magic Speed 1 or 2 would be putting it nicely. I even opted out of reviewing v2 because I didn’t want to put 20 miles on it. So now that I’ve sufficiently bashed the Magic Speed (if you want more bashing read Thomas’ comments below), let’s talk about the latest iteration– v3. While it doesn’t look like a huge departure from v2, it truly is. The most apparent (and favorable) update might be the full-length carbon fiber plate sandwiched between two layers of Flytefoam (FF) Blast+. The previous iteration featured a TPU plate and a bottom layer of FF Blast, a firmer version of the foam. Asics also added a couple millimeters to the midsole on this go-around, giving the shoe a 36mm/29mm stack but keeping the 7mm drop. The upper is now designed with Motion Wrap material, the same stuff you’ll find in the Metaspeed Sky+ and Edge+. All of these changes also brought down the overall weight, my women’s size 8 came in at 6.5oz. So how do all these updates feel out on the road? Let’s get into it. THOMAS: In early 2021, I got a text alert informing me that a plated racer was coming from Asics. This was big news. Unfortunately, the only plated race day shoe Asics had put out was the Metaracer, which fell short of being an actual “super shoe.” We had seen prototypes of a higher stack Asics race day shoe during the rainy, Covid-amended London Marathon in 2020. In that race, Sarah Hall put together one of the most spectacular finishes in U.S. women’s marathon history, running alone for the whole race before closing in over the last 100 meters to secure second place. The shoe she was wearing looked to be a legit contender. I had high hopes my incoming shoe would be a version of the one Sara wore in London. Unfortunately, the shoe was the Magic Speed. There wasn’t any nylon-based foam (i.e. Pebax), or a full-length carbon plate. The Magic Speed was a FlyteFoam Blast midsole with a forefoot TPU plate. Sounds nice on paper, but really there was no magic to the method. I was disappointed and a little confused. Asics reassured me that the “real” race day shoe was coming, the MetaSpeed Sky. The second version of the Magic Speed, with a design that very much resembled the Metaspeed, arrived about a year ago. Again, I got my hopes up. Again, I was let down. It was one of the few shoes we gave a red rating in 2022. Needless to say, I wasn’t super excited when the Magic Speed v3 arrived at the office. Nevertheless, I reluctantly gave it a shot. Turns out, the third time is the charm. This time the magic was there. Now with a full-length carbon plate Full Flytefoam Blast+ midsole THE GOOD MEAGHAN: As you may imagine from the introduction, my expectations for this shoe were not very high. I felt the previous versions were just too firm, so I was pretty happy that the step-in feel provided a softer, bouncier feel. It doesn’t hurt that the shoes look amazing. The white colorway with red accents gives you those classic Asics vibes. The upper is very reminiscent of the Metaspeed Sky+. which I love. It’s really light and breathable, but still provides the structure you want for fast running. There isn’t a ton of padding around the collar and heel (more on that below), but the shoes feel comfortable overall. While I typically love a ton of stack, I didn’t feel like this shoe lacked anything in the midsole. The FF Blast+ is soft, but paired with the carbon fiber plate, gives you a nice pop. I didn’t do any real workouts in this shoe, but the post run strides felt great. I also found myself naturally picking up the pace on easy runs. THOMAS: This shoe looked so good I had to try it on. It fits like an uptempo shoe should. The Magic Speed 3 hugs the arch and just looks like a tiny Porsche for your foot. I was immediately intrigued with the full FlyteFoam Blast+ midsole, and was happy to find the harsh underfoot feeling from the previous models was gone. The cushion dialed in for fast miles that won’t tear up your legs. Even though the trainer feels low to the ground compared to most shoes today, there is still enough cushion. I was nervous it wouldn’t be enough stack for Meaghan (she loves cushioning above all other traits), so when she liked the ride I was certain the shoe would have wide appeal. The full carbon plate feels snappy. Overall, I have no complaints about the ride of the Magic Speed 3. The one-piece upper is a screen door. You can feel the breeze flow over your toes. I can’t believe Meaghan didn’t mention the gusseted tongue. It has one. The insole is glued down, so it will be a tight fit if you need custom insoles. Once I had the right size, the Magic Speed 3 fit like a glove. There is plenty of rubber on the outsole and I did not experience any issues with traction. My size 10.5 weighs 8.1 oz./232 g. Motion Wrap upper is the same material used in Asics’ race day shoes THE BAD MEAGHAN: I don’t really want to blame the shoe for this because my feet are really jacked up, but I did have some rubbing on my heel that caused a blister/bleeding. After the first run, I made sure to wear higher socks and that fixed the issue, but something to note. I also had to size up in this shoe. I typically wear a women’s 7.5, but as with all Asics race-style shoes, I went with a half-size large (women’s 8). THOMAS: Meg mentioned it and I will as well. The sizing in Asics shoes varies from daily trainers to race day shoes. I normally wear a size 10.5, but in all
Running Pain: Should You Keep Running Through It?
RUNNING PAIN: PHANTOM OR FOR REAL? We’ve all been there: that moment when you’re out on a glorious day, the sun is shining, and training is going beautifully. You’re in your groove, ticking away at your mileage, and then out of nowhere: pain. Maybe it’s in your shin, your hip, your knee, or some place you never realized could even hurt. Like any runner worth their salt, you immediately rest and recover. Just kidding, you totally ignore it and tell yourself it’s not real. First things first, you switch on your David Goggins audiobook for inspiration. You tell yourself it’s mental. Of course it’s mental– pain is in the brain! But what if it’s also in the bone? Is that a bone or a muscle? Do I even have bones there? Five minutes later: I think it’s feeling better. Five minutes more: It’s definitely getting worse. You start to panic. Your heart is racing but your splits are slowing. You may even have to… walk?! Send me to a nursing home, it’s all over. Your Strava will suffer. You’ll lose all your kudos. You don’t deserve kudos! You mentally draft an email to the race director of your goal marathon on how you’ll have to defer to next year. Maybe two years. Welcome to the dark side of running. And welcome to my office. When those finish line cramps hit THREE THINGS TO CONSIDER Ninety-three percent of my job is reassuring runners that they are going to be okay, that they will, in fact, run again. Ask the editor who’s working on this paragraph right now: he had one foot off the “never gonna run again” cliff before I brought him back to sanity. But hey, that’s what I do: I help them navigate when it’s okay to push through pain and when it’s time to respect it. Same goes for you. I may not meet with you next week in my office here in Baltimore, but maybe I can help you determine whether you need to see someone in your own area, or whether you are fighting fake windmills in your own mind. The first step is better understanding what exactly you’re feeling. Below are three questions to ask yourself as you navigate your own pain cave. 1) WHAT DOES YOUR PAIN FEEL LIKE? ⌁ Generalized, Dull, or Achy These types of descriptors typically relate to muscular or tendon type pain. What you’re feeling simply could be delayed onset muscle soreness (aka “DOMS”) related to a harder effort you’ve done previously in the week and will resolve in a few days. If related to tendon pain, it will likely stick around longer but won’t respond to total rest. Proceed with caution and monitor pain traits for the next 24-48 hours. Consider reducing the intensity of your workouts for the next week or two but don’t completely rest. Muscular and tendon pain are often the result of reduced loading capacity, meaning these systems aren’t keeping up with the repetition requirements of distance running. Adding in 2 days of strength training targeted at the lower body including exercises like calf raises, single leg squats, deadlifts, lunge variations, etc. can build muscular and tendon resiliency, reducing your risk of injury. ⌁ Sharp, Stabbing, or Pinpointed These types of descriptors are typically more worrisome and can be indicative of a stress injury or fracture or a tissue that is in an acutely inflamed state, otherwise known as an “itis” (i.e. tendonitis). None of these scenarios should be pushed. Do not pass go, do not collect any money except the deductible you’ll be giving your physical therapist as soon as they can get you into their office. Once there, they will help you determine next steps and if imaging is necessary. 2) IS YOUR PAIN GETTING BETTER OR WORSE THROUGHOUT YOUR RUN? ⌁ “It starts a little stiff, but actually, running feels good! It’s after I’ve stopped that it hurts the most.” Pain that improves with warming up and worsens with periods of post run inactivity or next day soreness is typically related to tendinopathies (non-acute tendon pain), stress syndromes (i.e. shin splints), mild arthritis, or muscular strains. Increasing blood flow to these areas can have an analgesic, or pain-relieving, effect, however, stiffness typically returns in a few hours. Proceed with caution. Consider strength training. Did I say that already? ⌁ “Worse. I can’t run through this.” Seek medical assistance. Pain that doesn’t get better as you warm up and instead intensifies requires further investigation. You could try a rest period of 1-2 weeks if you’re leery of medical providers but regardless, you should not push through this type of pain. If it comes right back after a few weeks off, you really need to see someone. Believe it or not, you’ll be fine 2) ARE YOU HAVING PAIN WITH ANY OTHER ACTIVITIES? ⌁ “Nope, just running and it seems to get better as I keep going.” You’re going to be okay. But maybe try that strength training stuff. Trust me, it works. ⌁ “Nope, just running but it’s not getting any better. And I’m losing my mind!” Seek medical attention. The longer you wait, the longer it takes. When an injury becomes chronic, the recovery takes more time. I know that runners absolutely hate taking more than one day off. But better a week now then three months down the road. Don’t be afraid to get things checked out even if it’s not impacting your daily life. ⌁ “Yes, even just walking around, it doesn’t go away.” Seriously, seek medical attention. It’s time. FINAL THOUGHTS ON RUNNING WITH PAIN It’s important to note that pain can be a tricky beast. It doesn’t always follow these characteristics, but hopefully this is a good start. There are trends, not absolutes, in general pain presentations. As a runner myself, I know that navigating pain can be scary, but it is normal, both in running and in life. Knowing the differences in pain characteristics can give you peace of mind and empower you to make
Roark x Ciele Team Up For The Perfect Summer Drop
LOST AND FOUND IN TAHITI We’re not saying Roark and Ciele are frenemies, but we will say that they both kind of hold some similar turf on the fringes of that grey zone between lifestyle and running. Roark leans more towards the lifestyle side– West Coast cool with laid-back, bonfire on a beach vibes, while Ciele exists as the outsider kids of running. If you see someone on the street wearing a Ciele GOcap, well, you know what they’re about. Stay golden, pony boy. Lately, Ciele has been the queen of collabs, partnering with everyone from Salomon to Article One to Norda. So it would only make sense that they team up with Roark Run Amok for a limited edition drop, The Lost and Found Collection, available now. Fever dreams in Tahiti Inspired by the colors and climate of Tahiti, the capsule features an array of designs in teals and blacks, which, according to Run Amok, “speaks to runners who are willing to showcase personal style and want to express their creativity on the trail.” The set contains five standard pieces from the Roark Run Amok line; those in the know will recognize the styles ranging from the Mathis Tee to the Alta 5” Short (by the way, we’ve worn all of these before so can give you a pretty good idea of what you’re getting). Learn more about the collaboration below. The night is dark and full of terrors ROARK RUN AMOK X CIELE Mathis Tee ($55) Featuring a DriRelease jersey knit, the Mathis tee is supremely comfortable and 4x faster drying than a typical cotton tee. We know, because we own a few designs of this shirt and can say it’s one of our favorite t-shirts out there. The construction is slim fit, but not too slim. It’s pretty much just perfect. Premium details include a stitched-in outer label as well as a climbing cord hang loop for setting out to dry after a run or whatever it is you do in the summer. ROARK RUN AMOK X CIELE Bommer Short ($95) The Bommer short is the most premium item on the list, and for good reason– it features a built-in compression liner with a thigh-positioned cell phone pocket, antimicrobial properties, and a 4-way stretch outer shell with 3.5” inseam. Throw in a couple magnetic closure slash pockets and back zip stash pockets and you’re good to go for any adventure. ROARK RUN AMOK X CIELE GOCap ($45) If you know about Ciele, you know about the GOCap. It’s been around since they’ve been around and there’s a reason it’s become a legend in the run culture scene. The lightweight Coolwick mesh is breathable and quick drying, while the soft brim makes it packable and stashable for on-the-go activities. A strapback design allows for customizable fit. Reflective elements top off the look, and we think the co-branding is on-point on this one. ROARK RUN AMOK X CIELE Alta 5″ Short ($89) The go-to short for Roark is the Alta, which makes sense because it has everything you need in a running short. From the 4-way stretch nylon with a water-resistant finish to the moisture wicking liner, it’ll get you through the hottest of summer days. Speaking of, the waterproof rear pocket is one of those things every short should have, but few do. It’ll keep your phone dry from sky sweat and your ass sweat, which we fully appreciate. ROARK RUN AMOK X CIELE BKTHat ($70) The bucket boys are back in town .Stay cool and keep the sun off you with 360-degree shade. Just like the GOCap, the BKTHat features a Coolwick construction and soft brim for ultra transportability. It also comes in two sizes for both you lizard brain and big skulled humans. A bungee cinch cord allows for additional adaptability. Making the Nike Zegama look cooler than they already are
9 Running Safety Tips For Women, By Women
WHY WE RUN DIFFERENTLY Let’s get this out of the way right off the bat: It sucks that female runners have to think about their safety any differently than men do. Unfortunately, though, 92 percent of women reported feeling concerned for their safety on the run, according to a recent Adidas survey of 9,000 runners across nine countries; more than half of the women surveyed said they were afraid of being physically attacked, while only 28 percent of men shared that fear. You can’t let fear dictate your life—but anyone who follows the news knows that a woman’s dread of being harassed on the run isn’t misplaced. Nearly forty-six percent of female runners have experienced harassment, a 2021 RunRepeat.com survey of 3,774 people determined, and their data showed that women are nearly three times more likely to be harassed on a run than a man. What does that look like? Of the 38 percent of women who said they experienced physical or verbal harassment in the Adidas survey, 55 percent have received sexist comments or unwanted sexual attention, 53 percent have been honked at, and 50 percent have been followed. As a result, 80 percent of female runners who have been harassed have changed their running habits, RunRepeat.com found.The onus shouldn’t be on women to change what they wear, avoid running along or at certain times of the day, or to carry protection with them when they run. But until things change, it’s important to take certain measures to ensure your safety on the roads or trails. 1) RUN WITH YOUR PHONE Part of the appeal of going for a run is detaching yourself from a screen for even just 30 minutes. Your phone, though, is your first line of defense. Not only can you personally dial emergency services if needed, but you can also record harassment to report to the police and share your location with a trusted contact so they know where to direct people if you aren’t responding. You can also download apps like AllTrails Lifeline or RoadID, which will alert chosen contacts if you stop moving and don’t respond to the app’s alerts. 2) ENABLE EMERGENCY FEATURES ON YOUR WATCH Chances are, you’re wearing a running watch—so make sure you know how to use the emergency features built into it. The Apple Watch’s Emergency SOS feature, for example, automatically calls local emergency services and shares your location with them; when the call ends, the watch sends your emergency contacts a text message with your current location. On Garmin watches, you can enable the Assistance feature, which allows you to hold down the power button in order to send your real-time location to preloaded emergency contacts; Samsung watches also have an Emergency SOS feature that allows you to press the home key to call and notify pre-selected emergency contacts of your location. 3) PROTECT YOURSELF After experiencing harassment, nearly a quarter of female runners started carrying a weapon or device for self-defense, RunRepeat.com reports. You don’t have to go the pepper spray route (and shouldn’t, unless you know how to use it), but a personal alarm—like the Nathan SaferRun Ripcord Siren, which emits a 120 dB alarm—can alert anyone nearby to trouble, while GoGuarded’s $15 ring hides a blade you can use to fend off an attack. 4) DITCH YOUR IN- OR OVER-EAR HEADPHONES No matter how motivating it is to blast your favorite running songs, sealing off your hearing leaves you vulnerable to unwanted danger (whether that’s from cars, animals, or people). You don’t have to give up your music, but go with an open-ear option like the Shokz OpenRun Pro headphones, which use bone conduction technology, or the JLab Open Sport or JVC Nearphones, which hook around your ear instead of blocking the ear canal. Bone-conducting headphones allow you to hear the world around you 5) DON’T RUN ALONE Safety in numbers is pretty obvious from a practical standpoint, but there are other benefits to running with a buddy. For one, a workout partner keeps you accountable. But people who exercised with someone else were more calm and less stressed after exercise than those who exercised alone, older research published in the International Journal of Stress Management found. Plus, as anyone who’s spent hours with a long-run partner knows, those miles fly by when you’re chatting it up with a good friend. 6) STICK TO POPULATED AREAS Running the streets of New York can feel safe at all hours of the day, because there’s never a shortage of people, while running in smaller towns or more rural neighborhoods can feel downright desolate in the middle of the day. Keeping your routes to more populated areas can help you avoid being singled out by potential attackers. If you’re somewhere new, Strava’s Global Heatmap highlights the most commonly traveled routes for specific activities, so you can see which areas are popular and which areas you may want to avoid. 7) TAKE A SELF-DEFENSE CLASS Runners generally have the “flight” part of fight-or-flight covered, but if you can’t get away from an attacker, you need to know how to defend yourself. People who take self-defense classes feel more confident in protecting themselves, research has shown, and being able to fight back increases your chances of escaping an assault. Take a self-defense class or learn a few basic self-defense moves so that you know what to do in a worst-case scenario. Speaking of worst-case scenarios, if you are in one and an attacker is attempting to subdue you, go for everything—eyes, throat, hair, and groin—and use every tool at your disposal; biting, scratching, gouging, and stabbing are all fair game at that point. 8) ALTERNATE YOUR ROUTES The more predictable your behavior, the more of a target you can be. Try switching up your route regularly (even running your standard route in reverse can be enough of a change) and running at slightly different times of the day. And make sure to use privacy settings on any fitness tracking apps so your daily running route doesn’t become public knowledge (Strava, for example, allows you to hide the start and end points of activities, or to prevent specific addresses from appearing on
Gnarly Drops Salted Margarita Hydration Mix In Time For Cinco De Mayo
HYDRATION PARTY Salt. Sugar. Hydration. The keys to success on a long run and the formula for happiness post long-run, especially on a Saturday summer afternoon. Just in time for Cinco De Mayo and warmer days ahead, Gnarly released two limited-edition flavors of their Hydrate electrolyte powder: Salted Margarita and Lemonade. The flavors were determined by the fans– Gnarly surveyed nearly 500 customers to hear what the people wanted. Right at the top of the Family Feud board was salted marg, confirming that the entire survey pool were either ultrarunners, or alcoholics, or both. When life hands you lemons, make them Gnarly Let’s be real, it’s about time hydration brands started doubling down into the mixed-drink category. Why not replenish electrolytes whilst having a good time? Even better, the new Salted Marg flavor contains 500 mg of sodium per serving, double the amount found in the existing flavors of Hydrate. It’s a perfect formula for replenishing the electrolyte stores after running in the humidor of July (especially here in the Mid-Atlantic), or a great supplement for any of you heavy sweaters out there. Gnarly Hydrate also offers B Vitamins that are known to ensure you’re properly digesting and absorbing your nutrients throughout the day, prevent any type of nutrient deficiencies, and help with maximum performance benefits. Plus, they keep the sugar content down with only 4g per serving, making sure you’re getting what you need post-run, without all the junk. For the record, we have received a batch of the Salted Margarita mix, and can confirm it’s quite delicious and will pair perfectly with the below margarita recipe, which Gnarly was kind enough to send us: GNARLY MARGARITA RECIPE Get it while it lasts (and double down on the recovery with Gnarly protein powder, which we also love). Here’s to warmer days ahead!