Try Something New
of the Box 3
1 A NEW WORKOUT After warming up, jog for 30 seconds, run
at a normal pace for 20 seconds, and
sprint for 10 seconds. Repeat four times,
jog for two minutes, then repeat the
cycle two or three more times. A
study found this workout improved
5-K times by four percent when done
three times a week for seven weeks.
2 A NEW RACE Compete without the pressure of beating
a previous time by doing a distance
or event you’re never tried before.
Guaranteed PR, as long as you finish!
Sign up for a relay for the bonus of
bonding with running buddies (see
“Team Effort,” page 28).
3 A NEW MEAL Eating the same things every day? You’re
not only boring your taste buds, you’re
missing out on a wider variety of
essential nutrients, even if your choices
are healthy. Find runner-tested recipes
Which of these “new”
things excites you most?
Finding a new route
or trail 38%
Trying out new shoes
or gear 34%
Racing a new distance
or course 24%
Running with a new
buddy or group 5%
Based on 4,330 respondents
of an RW poll
Percentage of 2,753 RW poll
respondents who said using
brand-new gear on race day was
their biggest racing mistake. Try
new things on training runs first.
Illustration by SERGE SEIDLI TZ
FACT OR FICTION
different may prevent
Fac T Regularly doing everyday tasks
a bit differently—like brushing your
teeth with your nondominant hand or
taking a new route to work—encour-
ages new pathways to form in the
brain. Runners who switch things up
are doubly protected, as exercise is
known to slow mental decline as well.
Racing on a hot day? Cool down
for your warmup. A recent review
found that lowering one’s body
temperature before exercise produces,
on average, a 3. 7 percent boost in
performance. Try staying in air
conditioning for as long as you can
before heading to the start and having
an ice-cold drink on the line.
Once you have proficiency in a routine, you’ll no longer experience new
gains in fitness. You’ve got to add different elements of stress.
—Terrence Mahon, Mammoth Track Club coach of Olympians Deena Kastor and Anna Pierce