MF0313_WL_RUNNG

64 m e n s f i t n e s s . c o m m a r c h 2 0 1 3

•••••Six months stuck on a treadmill is enough to drive any man mad. To that end, we’ve compiled our most comprehensive running guide to date, designed to get you out of the recycled air and into the elements. We started by testing dozens of the latest and greatest running shoes, eventually whittling them down to the five very best options for Men’s Fitness readers. Next, we spoke to ultramarathoner DE AN KARNA ZE S and reigning Ironman champion PE TE JAC OB S to get the inside scoop on how you can train for—and dominate—your first race. Last, but certainly not least, we caught up with celebrity trainer JAY CARDIELLO to take your everyday training to the next level. Now, it’s up to you. Are you ready to pound the pavement?

Running

•••••BY N AT e M I LL A d o A N d CAT P e r rY / / P h oTo g r A P h S BY M AT T h AW T h o r N e

6 4 m e n s f i t n e s s . c o m / / m a r c h 2 0 1 3

guide

● THE MF

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Why do a marathon?> to me, complete fitness is critical. You see a lot of runners who look emaci-ated and anemic, but then you see a lot of lifters who have huge upper bodies and almost no leg strength. most of you are pretty intense individuals. You love a challenge and thrive on anything that pushes you to the limit…and i think a marathon does that. there’s no way to fake your way through a marathon. You’ve gotta pay your dues. it’s gonna hurt—big time—and you have to overcome. But the people who read mf are made of that stuff.

How do you get started?start from the ground up.

that means investing in a good pair of shoes from a specialty running store. if you have a good base of fitness, seven to nine months is a reasonable amount of time to train for a marathon.

OK, now what? You need to build up a good base mileage, which is, at minimum, 35 miles per week. hydration is critical; some guys like using electrolyte replace-ment fluids; others prefer water. how much you drink depends on how much you sweat and what part of the country you’re training in. But if you notice a dry mouth or caked-in salt taste, you’re definitely dehydrated. Build core and shoulder

strength with exercises like lat pulldowns and shoulder presses that involve the natural arm swing. accentuating the arm swing during a race will take a load off your legs, and powerful arms can help propel you past the finish line.

How do you stay motivated? sign up for a cause- related race (the Leu-kemia and Lymphoma society’s team in training is a popular fund-raising program). recruit a buddy to join you; you’ll be able to learn a lot from each other. Download audiobooks. You’ll find that you’ll look forward to your runs just to get to the next chapter.

Marathon Training> Ultramarathoner Dean Karnazes doles oUt tips on how yoU can go the distance

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ABOUT deAn dean Karnazes isn’t your typical runner. A former pro windsurfer, dean also rock climbs and mountain bikes. Best known for running 50 marathons in 50 states over 50 days, Karnazes is set to take on the world next, attempting to run a mara-thon in every country in one year.

DEAN’S GO-TO GEAR

Practicality ● the high, scalloped

running shorts aren’t very becoming. But if you can swallow your pride, a pair of these shorts won’t chafe and provides breathability.

PrOtectiOn● a shirt made of wicking

fabric is critical for keeping you dry and comfortable.

WarmtH ● most people run with

an outer shell when it gets cold, but i prefer arm warmers that you can pull down. if it gets too hot, you can splash water on them and they become coolers.

tecH● i use a garmin watch

and heart-rate monitor, and train with my iphone using the app “mapmyrun” to keep track of everything from my pace to my elevation changes.

the day before…regardless of what you’ve heard, don’t carbo load…unless you want to show up at the starting line bloated. i prefer a balanced meal of 40-30-30 (40% carbs, 30% protein, 30% fat). Go for blander foods instead of really strong spices. and definitely cut back on fiber the day before—for obvious reasons.

the morning of…Go light. i personally like a plain, full-fat Greek yogurt, a chopped banana or berries, and some almonds. that’s enough to get me through, in addition to some gel packs i carry with me and the on-course food.

after…a mixture of whey and soy protein seems to work best for recovery. and, you’ll hate this, but an ice bath will pay dividends. stay off the ibuprofen and any anti-inflammatories. these will prolong your recovery time rather than accelerate it.

the day after…this sounds counterintuitive, but go for a run. it’ll be more like a hobble, but it’ll get your heart rate up and your legs moving. and carry a water bottle around and just pound it.

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all in for the revolution of running2-27-2013

© 2013 adidas America, Inc. adidas, the 3-Bars logo and the 3-Stripes mark are registered trademarks of the adidas Group.

ROck ’N’ ROll MARAThON SERiES (wOrldwide)> Great music, great atmosphere, great fun.

iNG NEw YORk ciTY MARAThON> it’s the largest, the most international, and the most celebrated. the whole demeanor of the city is so positive…even the cabbies are nice!

MARiNE cORpS MARAThON (ArlingTOn, VA)> this one’s a must for ev-ery american marathoner. the sight of marines cheering you on will send chills down your spine.

VAllEY Of fiRE hAlf MARAThON (neVAdA)> it’s a smaller, more obscure race, but when the sun comes up the valley walls, it really does look like it’s on fire.

DEAN’S FAVORITE MARATHONS

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Why do a triathlon?> it’s a very exciting event. Whenever i race, i still get a high from the challenge of going from swim to bike to run.

How do you get started?> Get a lightweight carbon bike and learn how to ride it. sounds simple, but it’s important to get comfortable in the saddle. the ride is prob-ably the most difficult (of the three) to train for, and it’s certainly the hardest logistically because of all the gear you need. two months should be

sufficient time to train properly. everything twice a week: run twice, swim twice, bike twice.

How do you train?> my weekly training looks something like this: 62 miles of running, 17 hours of cycling, 7.5 miles of swimming. if you’re just starting out, i recommend 20 miles of running, 12 hours of cycling, and 3 miles of swimming. if you decide to ease into triath-lons by just doing a mara-thon first, you should still do one swim and one bike a week to get in some cross-training and

recovery. interval training is really important, too, because if you only ever push your body 17%, only 17% of your muscles will adapt. so you have to push your muscles each week to adapt more. i don’t weight train—but i do a few range-of-motion exercises—because i find that i’m strongest when my training looks like the sports i’m competing in. and with each of these three sports, as soon as i start to do one thing more than another, the other sports drop off, so i really have to keep it balanced in my training.

Triathlon Training> reigning ironman world champ Pete JacObs walks (and rUns/Bikes/swims) yoU throUgh this grUeling race

BEST Off ROADER> Xterra organizes off-road triathlons from sardinia, italy, to utah. as the best of these beasts, the Xterra euro-pean tour championship is designed specifically for the adrenaline junkie. xterraitaly.it

GO EASY wiTh A hAlf iRONMAN > calling any triathlon “easy” is just wrong, but the worldwide half ironman series is only 70.3 miles of multisport madness. try any one of these starters before taking on the full iron. ironman.com

puRE SAVAGE> Dubbed the most brutal competition by triathlete, the savage-man 70.0 triathlon (held in maryland) challenges athletes to bike through 6,718-foot elevation gains. and like humpty Dumpty, they have great falls. savagemantri.org

THREE TO TRI

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CANNONDALE SLICE RS ULtEgRA Di2● Beat the clock with this aerodynamic competitive cycle with an elite antivibration system. You’ll slice the road to shreds. $7,200, cannondale.com


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pETE’S GO-TO kickS

● asics Gel-Hyper speed 5 racing Flats, $80, runningwarehouse.com

ABOUT PeTe Pete Jacobs swam and ran cross-country before he started competing in triathlons. in 2012 Pete took home a well-earned gold medal at the ironman world Champion-ship in Kona, Hi, completing the 2.4-mile swim, 112-mile cycle, and 26.2-mile run in 8:18:37. His favorite leg? “running,” he says. “After i retire from tris, i’d love to do ultramarathons.”

25the number of ironman races Jacobs has completed over the past 10 years

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Nike flyknit lunar1+

the flyknit Lunar1+ guar-antees speed with the seamless woven upper. on top of that, you can track your training with built-in nike+ technology, allowing for better runs overall. $190, store.nike.com

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Merrell Mix Master 2

this low-profile ground grabber has just the right amount of cushion and an extra hit of grit to tackle streets and trails all day long. $110, merrell.com

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Saucony fastwitch 6

road warriors get going with the supportive yet flexible fastwitch 6. its breathable upper and water-drainage ports make this saucony one of the best all-rounders. $90, saucony.com

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Adidas Energy Boost

the adidas energy Boost features a lightweight thermoplastic atop the springy eva foam to create a game-changing trampoline effect with every step. $150, adidas.com

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Reebok Realflex

a comfortable ride from start to finish, the real-flex select offers solid heel flex and responsive cushioning, all of which add up to your go-to running shoe.$120, reebok.com

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ROAD TESTwe tested the latest and greatest running shoes on trails, roadways, tracks, and everything in between. here are the standouts—each one guaranteed to kick up your performance.

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BOOST™ combines soft comfort with

responsive energy. BOOST™ maintains

its superior cushioning as well as the

highest energy return in the running

industry in every climate and over

hundreds of long runs.

Standard EVA foam forces you to

choose between a soft or responsive

ride and underperforms in hot and cold

weather. Even the best performing EVA

cushioning returns less energy than

BOOST™ cushioning.

EVA FOAM

Go all in at adidas.com/boost


Everyday Training> even if yoU’re not prepping for a marathon or triathlon, yoU can still take yoUr rUnning training to the next level with these tips from celeBrity trainer JAY cARDiEllO

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BEGGARS cAN BE BOOzERS > the marathon Du me-doc in france serves up fine wine and fancy eats. marathondumedoc.com

ScANDAlOuS fuN > the 1.2-mile kona un-derpants run may leave you aching from all the eye candy for better or worse. underpantsrun.org

TAllEST VERTicAl > the taipei 101 tower run-up, in the world’s second-tallest building (2,046 steps). taipei-101.com.tw

OFF-THE-WALL RACES

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rounds> i do “rounds” with my mma fighters. it’s short-burst interval training. on a treadmill, run two-minute sprints at a slight incline. rest for a minute. then do another two-minute sprint. Do this for between five and 15 rounds.

suicides> there’s no better feel-ing than that “i got such a good workout i can’t breathe” feeling. With suicide drills—running to and from a starting line to progressively farther lines or objects—you’re getting great caloric expenditure. suicides help with change of direction and burst speed, and the drills are economical. You don’t need to buy a pricey punching bag or treadmill—all you need is a basketball court or even a yoga studio.

ABOUT JAYJay Cardiello was part of the 1996 national championship-winning Arkansas track and field team, and has since become a globally recognized fitness and nutrition expert, founder of the multifaceted JCOre wellness program, and personal trainer to celebrities, athletes, and MMA fighters.

PREHAB

One of the biggest injuries for new runners is shin splints. To help avoid these, work the anterior, or frontal, portion of your shin with this simple move. You can even do these while sit-ting at your desk. Raise your leg and point your toes. With your big toe, write the alphabet in capital letters. This will help strengthen your shins and create flexibility around your ankles to help you better handle uneven surfaces.

SEEINg RED

“the most excitable color on women for guys is red—think about a bull barreling toward a matador, or the fact that some of the most recent World series champs have been ‘red’ teams,” cardiello says. “red is a natural energy enhancer. and colors are just as imperative to runners, which is why i like to buy red running shoes and wear red shirts. i may look like santa claus, but i’m getting a great run.”

resistance runs> Go old school. take an old tire, put on a belt, and attach it to the tire with a 10- to 15-yard cord. You’re having to work so much harder than simply running alone, and it’ll help increase your stride. You could also run with a parachute—or even into the wind—for added resistance.

backward runs> sounds crazy, yes, but it’s fun, challenging, and helps improve your muscular balance. that being said, i wouldn’t advise doing it on a heavy-traffic street. You’re running more on the balls of your feet, as opposed to crashing on your heels, so there’s a chance your posture will improve. Your senses are heightened, too, since you’re relying less on your eyes and more on your ears.

beach runs> one of the best places i used to train [rapper] 50 cent at was the manhattan Beach sand dunes—150 yards, 60-degree incline, pure sand. While you’re sprint-ing up a sand hill, your body is working overtime to drive your knees up.

stadiums> hill training is great, but if you live in a relatively flat city, hit up your local stadium steps. You’ll get in a great workout in a short amount of time. sprint up the stairs, then come down at a lower intensity.

Weighted runs> strap on a weighted vest and do interval sprints on a track or football field. use only five to 10 pounds—any more will place too much stress on your lower back and knees.

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