Minute 1: Should hikers wear boots or trail running shoes?

We’ve always believed that a bad day in the woods is better than a good day in the office. In fact, we’d put that on a bumper sticker and slap it on our car if it weren’t for one big caveat: we’ll choose the good day in the office if our trail outing involves the wrong footwear. Blisters, black toenails and soggy socks can be a backcountry buzz kill. For hikers and trail runners, you need something as rugged as the terrain you’re covering. At the same time, you don’t want to sacrifice mobility or comfort. That’s why there’s an argument to be heard for both of the popular options: “Hiking Boots vs. Trail Runners: What You Need for Your Off-Road Adventures.” If high-altitude destinations with poorly groomed trails are where you’re headed, then a hiking boot will be the right fit. They've got a deeper tread and greater support so you can head off the beaten path with confidence. Furthermore, if you like to hike year-round, they’ll stand up to a wider variety of weather conditions. On the other hand (or shall we say foot), trail running shoes are becoming an increasingly popular option. They’re lighter and more breathable, making them ideal when the weather is warm and precipitation is low. They won’t work quite as well as boots in the toughest environments, but modern trail runners are still remarkably tough shoes. That’s why more than 80% of hikers on the Appalachian Trail chose them over boots in 2023, according to: “The Top Footwear on the Appalachian Trail: 2023 Thru-Hiker Survey.” (Altra Lone Peak ranked #1.) Regardless of the footwear you choose, you’re already winning, as far as we’re concerned, because you’ll be able to take advantage of these: “12 Surprising Benefits of Hiking That Will Make You Want to Get Outdoors ASAP.” One recent study found that hiking was an especially effective form of exercise when it comes to improving sleep. That’s because the time spent outdoors getting exposure to the sun can regulate your circadian rhythm, helping you fall asleep with greater consistency.

#FootwearFaceOff

Mobility, Flexibility, and Strengthening–Training Time Well Spent

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Excelling at endurance running entails more than just logging miles, but we’ve been socialized to obsess on weekly mileage as the end-all. Performance and mobility expert Dr. Kelly Starrett of TheReadyState.com contends that runners should dedicate 25 percent of total workout time to prevention, strengthening, and mobility exercises. Walking provides an excellent foundation for aerobic conditioning and musculoskeletal resilience without the fatigue or injury risk of running. Establishing a foundation of a walking-oriented lifestyle will absolutely make you a better runner. Walking in Peluva five-toe minimalist shoes will also strengthen your feet and promote correct posture and technique–attributes that will carry over into your running performance. Peluva offers the most comfortable and functional walking shoe ever made.

Visit Peluva.com and use code 6MM for 15% off!

Minute 2: When it comes to overall health, more cardio isn’t always better

Lets face it, when you look across the starting line of a marathon, you won’t see many physiques out there that could win a bodybuilding competition. (Unless you are lined up next to Ryan Hall, of course.) Part of the tradeoff for high-level endurance performance is accepting that you won’t have a ton of muscle mass to show for all your hard work. That makes sense when your goal is setting PRs, but if you’re more interested in improving overall fitness, a hybrid approach of endurance and strength training might work better according to this new story from Outside: “I Have a Limited Amount of Time to Exercise. Should I Do Cardio or Lift Weights?” A recent study compared athletes who performed cardio for 60 minutes with athletes who did 30 minutes of cardio and 30 minutes of strength training. Both groups experienced similar levels of reduction in risk of cardiovascular disease, but the hybrid exercise group saw improvements in lean body mass and strength. That's vital for reducing all cause mortality, especially as we age. As we enter our 50s, 60s, and 70s, muscle mass decreases substantially without intervention, leaving us vulnerable to falls and limiting our ability to perform at our peak. In fact, studies have found that grip strength is a remarkably accurate biomarker and predictor of lifespan, as you can see in “What grip strength can tell you about how well you’re aging.” Researchers note that grip strength isn’t necessarily the cause of longer lifespans, but it's a decent indicator of your overall functional strength, and an important reminder for runners and cyclists to spend a little time in the gym if longevity is our goal.

#GetAGrip

This Sleep Powder Is Clinically Shown to Improve Sleep

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One night of bad sleep can make you cranky, exhausted, and unproductive. But in the long term, poor rest can lead to memory issues, trouble with concentration, weakened immunity, and the risk of high blood pressure. Enter Beam, the nighttime ritual behind 15 million nights of improved sleep. 

Beam Dream is a delicious nighttime hot cocoa full of ingredients designed to make you fall asleep faster and stay asleep longer. It’s a lofty promise, but they’ve done their research: a clinical study revealed Dream helped 93% of users get a more restful night's sleep and wake up feeling more refreshed. Packed with five natural sleep-promoting ingredients (CBD, reishi, magnesium, L-theanine, and melatonin), zero added sugar, and only 15 calories, simply sip a half-hour before bed, then drift into your deepest night's sleep.

Even better? Enjoy a guilt-free dessert and a solid night’s rest. Six Minute Mile readers get early access to Beam’s Summer sale– try Dream for as low as $48 (normally $85) with our exclusive code "MILE20".

Minute 3: Are some fitness trackers more accurate than others?

In Minute 2 of this past issue, we took a look at how Apple was reinventing their watch to provide the best fitness tracking experience yet. They’ve jammed lots of features into one device, but some critics say that it’s good at providing lots of fitness metrics, but not really great at any of these measurements. Following the less-is-more principle, sometimes a more fitness-focused device is a better tool for endurance athletes: “How Oura, Whoop, and Garmin Compare on Measuring HRV.” For this test, the devices were compared on how accurately they measured resting heart rate and heart rate variability — two metrics that provide a solid measure of your overall fitness level. Interestingly, all three devices displayed nearly identical trends in data over the course of the month, but they had slightly different values. In other words, these wrist-worn devices and rings are probably overestimating or underestimating heart rate slightly, but for most users, the data will be close enough. Chest straps are considered to be the gold standard for HR measurement outside of a lab ECG, and according to “How Accurate Is Whoop For Hr, Calorie Burn & Sleep Tracking?,” the WHOOP 4.0 tracker stayed within 3.8 BPM of a chest strap measurement during a brisk walk. If you really want to maximize accuracy, consider picking up a chest strap monitor that’s able to pair with your device, like one of those listed here: “Best Chest Strap Heart-Rate Monitors for 2024.”

#WhoopThereItIs

Minute 4: If you train in super shoes, don’t break these rules

Just like superman has his kryptonite, super shoes have their vulnerabilities. They work wonders on race day to improve your speed and efficiency, so should we train in them all the time? Well, it turns out the alterations they make to your stride sacrifice a little safety for speed, and that's why you should always follow the: “9 Rules for Training in Super Shoes.” When elite athletes first got access to super shoes prior to their widespread release, not a lot was known about them. It didn’t take long for runners and coaches to realize training in super shoes all the time could increase the risk of injury. Everything from mid-foot stress fractures to lower back injuries became increasingly common, and that’s why they should be reserved for only your fastest workouts during training. Additionally, runners have found success by rotating other pairs of shoes out that put an emphasis on flexibility. Super shoes are fairly stiff and bulky, so matching them against a pair that are flexible and low profile can change the impact forces being applied to your feet and legs, lowering your odds of an overuse injury. Of course, supporting your foot strength with exercises can lower your risk of injury as well, which is why you might want to add some of the “Best stretches and exercises for healthy feet” to your routine.

#FootFault

The IMT Des Moines Marathon is back and bigger than ever.

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The IMT Des Moines Marathon has been a staple in the Midwest running community for over 20 years. The new 2024 marathon route is flat, fast, scenic, and full of spectators to push you to your PR! Not only that but our marathon is also a Boston Qualifier and a great chance to make it to that iconic starting line.

Des Moines is an amazing host city with tons of hotels, restaurants, and activities for the entire family. Be sure to secure your spot at the starting line – this is one race you don’t want to miss. And YES! Every marathon runner will receive the red puffy coat included in their registration.

The IMT Des Moines Marathon is a bucket list on a budget kind of race. Race weekend includes a packed expo presented by BODY ARMOR FLASH I.V., a gorgeous course that is closed to traffic, and a post-race party filled with live music and beer courtesy of our local Singlespeed Brewing. Find out more here.

Minute 5: Quick Intervals

• Running in the heat is hard enough as it is, but when the humidity rises, you best lower your expectations. It turns out that humidity could have an even greater effect on your body’s ability to thermoregulate, since high percentages prevent your sweat from evaporating and dispersing heat. To learn why this happens, and what to do about it, you can read this new piece from Canadian Running: “Why does humidity make running harder?”

• Quitters get quite a bad rap among athletes, but according to one experienced triathlete, that judgment might be unwarranted. Phil Daoust used to maintain “running streaks,” and the thought of abandoning a race part way through was unthinkable. However, when he shifted his focus to maximizing his well being, he started enjoying himself a lot more, and he still managed to find success. Read his story in: “Do be a quitter! How I broke my exercise streak – and smashed my fitness goals.”

• We’ve always had an interest in fighting off disease with our diets, but after living through a global pandemic, it’s safe to say our passion for it reached an all time high. That’s why after coming across this recent article, we were quick to fill our kitchen with these “6 Best Immune-Boosting Drinks to Fight Off Sickness.” (P.S. if COVID variants are your biggest concern, avoiding dehydration by drinking plenty of water is one of the most effective measures to take.)

Minute 6: Daily Inspiration

More and more, we’re hearing the advice that runners shouldn’t actively try to alter their stride mid run. Rather, you should rely on your training and drills to optimize your body’s running form naturally. Well, it turns out this idea has been around for longer than we thought, and @nengrikkuch points that out in a recent clip he shared on Instagram. He found footage of Gunder Hägg, the Swedish middle distance runner with 15 world records to his name, and after admiring his graceful yet efficient stride, we’re certainly interested in whatever advice he had to offer. Watch him in action and listen to his training philosophy in the video below.

Minute 1: How runners can improve metabolic flexibility

Just like racing in motorsports, runners need to be able to “switch gears” to find success. Being able to adapt between slow and fast running is important for executing a smart training plan, and you can’t do that without metabolic flexibility. What’s that, you’re asking? The answer can be found in “Boost Your FTP by Mastering Metabolic Flexibility.” Essentially, metabolic flexibility refers to your body’s ability to switch between fuel sources. Depending on the rate at which we’re burning energy, the body will use either carbs or fats to power your movement. For slow, long-lasting energy, the body needs to burn fat, but you’ve got to develop those cellular pathways through your training. Prior to low intensity exercise, eating a meal high in fat will signal your body to use it as a source of energy. The more your body uses fat as energy, the more efficient it will become in doing so. Better athletic performance is only one of many benefits an increased metabolic flexibility can bring, according to “Metabolic Flexibility: Everything You Need to Know to Get Started.” Studies suggest that those with greater metabolic flexibility have better weight maintenance, energy levels, improved sleep, and more. It can also help your body manage blood sugar and insulin levels, which is helpful for avoiding energy spikes and crashes throughout your day.

#MetabolicMastery

Daily Performance Greens Packed With Clean Ingredients

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Energy to Run On

Gainful is leading the way when it comes to personalized supplement plans. They produce products using only clean ingredients and personalize each customer's nutrition plan by assigning registered dieticians for tailored guidance. 

Recently Gainful introduced their latest innovation, Daily Performance Greens. Concocted with 11 different fruits and vegetables, this daily beverage boost is packed with clean, clinically-backed ingredients that assist with gut health, mental focus, and immunity. With Gainful, we can always trust we're giving our body the best, with recipe transparency of powerful ingredients.

Are you looking to improve on that 10k or half marathon time this fall? Start your summer strong by adding Daily Greens to your morning routine to help yourself get to that PR. Fueled by powerful adaptogens like, L-Theanine, and Ginseng to enhance your mental strength and focus. 1 box contains 28 on-the-go packs so you can always be prepped for that extra boost.

Ready to see what all the hype is about? Gainful is offering new purchasers 20% off their first order by using code "6MM20" at checkout.

Minute 2: Struggling to stay in zone 2? Running in a group may help

Usually, our goal is to bring you advice on how to run faster, but anyone that’s up to date on the latest training trends will know that sometimes, you’ve got to run slow to race fast. That’s why “Social running is all the rage—here’s why it’s good for you.” One of the biggest advantages of running in groups is that it can help to moderate your pace. Instead of being laser focused on turning in a quick performance, you might be doing a little chatting and joking around. That’s exactly what we’re looking for, because it will allow you to pass the “talk test.” That’s when you set the pace according to an intensity level that allows you to hold a conversation without losing your breath. It’s a clever way to keep you at or below zone 2 heart rates so you can develop your aerobic system without overworking your body. While we’re on the topic, we should mention there’s more than one way to use the talk test: The Talk Test: How To Use It In Your Training. The talk test can help you dial in the right pace for moderate and high intensity running as well. For example, if you’re looking to run a hard workout, you should only be able to get a couple words out before needing to catch your breath. Using the talk test can provide you with immediate feedback without the need to rely on gear like fitness trackers or heart rate monitors, so it’s a solid way to lessen your dependency on tech while you run.

#WalkAndTalk

SEA GULL CENTURY September 28, 2024 Salisbury, MD

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Embrace the thrill of cycling alongside the breathtaking backdrop of Maryland’s eastern shore. Select between the 63-mile or 100-mile level terrain routes for a registration fee of just $100. Your registration covers perks such as access to the Tour De Shore reception, bib/bike/helmet numbers, event tee, SAG support, and first aid, refreshments at rest stops, and entry to the Post Ride Lawn party!

Registration opens June 1st. Every dollar raised supports Salisbury University student scholarships and local organizations. Join us in making a difference one pedal stroke at a time! 

Visit www.seagullcentury.org for more information!

Minute 3: Bone broth is good for more than just skin health

They say you are what you eat, so it should come as no surprise that adding bone broth to your diet can improve your bone health. There’s a growing body of evidence to suggest that the collagen found in bone broth is excellent for your bone, skin, and joint health, but did you know the benefits don’t stop there? Today, we want to shine the spotlight on “The 5 Health Benefits of Bone Broth You Need to Know.” Athletes should consider adding it to their diet thanks to its high protein and electrolyte content. Bone broth contains about 10 grams of protein per cup, making it one of the more hearty broths around. It also contains sodium and other electrolytes that make it well suited for a hydrating post-run meal. Beyond that, studies have shown that bone broth has a lot of potential as an anti-inflammatory food. Bone broth contains zinc, selenium, and manganese, which can all help to lower your inflammation. It’s important to have strategies to fight inflammation beyond the use of NSAIDS, according to “What Every Runner Needs to Know About Inflammation.” Ibuprofen and other anti-inflammatory drugs have been shown to interrupt the healing and recovery process that occurs after exercise. Instead, living a lifestyle that promotes the control of inflammation levels, rather than shutting it on and off with medication, will allow you to strike a balance between comfort and speed of recovery.

#CutFromADifferentBroth

Minute 4: On’s Cloudboom Strike is an innovative, versatile and fast racing shoe

You can always count on shoe reviewer Brian Metzler to offer deeper insight than just about anyone in the industry. This week is no exception, as he’s got his hands on the new Cloudbloom Strike from On. They’re a Swiss company with an unorthodox approach to footwear, and an unlikely hit among the running community. To understand what makes their shoes stand out among the rest, you can check out Brian’s full review on our website. For now, enjoy this sneak peak of his thoughts below: 

No matter how you slice it, On Running has come a long way in the past several years. Since its inception in 2010, the Swiss brand has always focused on three things that have set it apart: innovative midsole cushioning, a clean, almost postmodern aesthetic, and, of course, running performance. The first two were relatively easy to come by as it turned heads with its unique formulations of its original tubular CloudTec cushioning systems and its avant garde upper designs. But moving the needle on running performance was a little bit more difficult, if only because several other brands began taking shoe technology leaps and bounds since 2017 with carbon-fiber propulsion plates and next-generation midsole foams.

On began making advanced race-day shoes in 2018 and eventually refined the carbon-plated Cloudboom Echo into a proper marathon racing shoe. (U.S. Olympian Jake Riley wore a version of the Cloudboom Echo in the Tokyo Olympic marathon in 2021.) On’s continued push for innovation could be seen on the feet of Hellen Obiri as she won the Boston Marathon in 2023 wearing a pair of On CloudTri prototype shoes and won it again this year wearing a pair of Cloudboom Strike LS prototypes with a snug-fitting, 3D-printed laceless upper and collar. Both shoes were approved by World Athletics (which limits shoes to a 40mm max stack height with a singular propulsion plate) but neither has been released to the public. 

Obiri will wear an updated version of the revolutionary shoe she wore in Boston this year while running the Olympic marathon on August 11 in Paris. On is expected to officially unveil that shoe on July 15 (likely with a very high price tag and very limited availability), but in the meantime, it is releasing the Cloudboom Strike today (July 5) as a high-end racing super shoe engineered for a wide range of distances. I’ve been running in a wear-test sample of the Cloudboom Strike for the past month, and my initial takeaways are that it’s an interesting, versatile and very high-performing shoe. As much as I’m eager to test out the forthcoming Obiri pro model, I’m pretty content with having the Cloudboom Strike in my quiver for the rest of the summer.

What’s New: The Cloudboom Strike is a brand new maximally cushioned road racing super shoe built around an innovative new construction. The carbon-fiber propulsion plate is embedded into the bottom outsole/midsole chassis, while a thick removable interior Helium Hyperfoam foam midsole layer offers complementary cushy responsiveness from a firm interior “bounceboard.” That unique two-part construction maximizes the stack height of the Helium Hyperfoam layer and allows it to deliver optimal energy return and efficiency while still keeping the shoe within the regulatory framework of the World Athletic specs for elite runners. (The fact that it has a removable midsole is irrelevant; what’s important is that it’s independent of the chassis.) The upper is a very breathable one-piece, semi-transparent mesh with a molded heel and integrated tongue that provides comfort and fit in targeted anatomical zones, while minimal outsole rubber segments keep the shoe as light as possible with sufficient traction.

There’s even more details to be found on our website, so check out the full review if you’re considering picking up a pair of Cloudbloom Strikes for yourself.

#GoingOnStrike

Minute 5: Quick Intervals

• Whenever our running playlist is in need of a refresh, we turn to Coach Trax’s recommendation to get some pep in our step: Today's song is “HUMAN” by Until The Ribbon Breaks. The group, often referred to as UTRB, is the brainchild of singer/songwriter Pete Lawrie-Winfield from Cardiff, Wales. Lawrie-Winfield has been producing this unique, somewhat seductive music with bandmate, Eliot Wall, since 2012. His first album, “A Lesson Unlearnt,” is absolutely spellbinding. Electronic, pop, rock, hip-hop; there is a little bit of everything with a really cool alternative undercurrent running throughout all of it. “HUMAN” is off of their third album, “The Visitor,” which was just released this past June. The entire album is so good it was really hard for me to pick just one track to share here. Take some time with this song and then consider a deep dive into the entire album as it truly works for all moods. After that, assuming you like what you hear, emerge yourself fully into the rest of their music. You will be moved. I'll put money on it. Listen on Spotify or Apple Music. #TurnItUp

• We can’t think of a worse decision than taking shots before a race. Unless it’s beetroot juice in your cup, that is. Beetroots contain nitrates which have been found to improve aerobic capacity among athletes, and a concentrated dose of the juice seems to outperform even many of the supplements out there. If you want to see the details, read “Why is everyone going bonkers over beetroot shots? The benefits of nitrates for sports performance.”

• Ask any high-performing athlete and they’ll tell you just how important it is to know your “why” for running. Having a clear goal is one of the most powerful motivators you can take advantage of, and when you’re able to connect your health and fitness goals with the rest of your life, you’ll be headed for PRs and successes in no time. To learn how to approach goal setting in a holistic way, check out “How to Connect Long-Term Goals to Your Daily Runs.”

Minute 6: Daily Inspiration

Speaking of high-level athletes, we recently came upon a clip that offered an explanation of what sets the best apart from the rest, and it’s really transformed our thinking. In it, speaker Dr. Jarrod Spencer recalls a study performed on players at a tennis academy, and what they found was that those who were prone to thinking positively after every point, win or lose, experienced valuable physical changes in their body. They had things like a lower heart rate and breathing rate between points, allowing them to save a lot of energy across the duration of the competition, and thus, edging out victories over the other highly skilled opponents. It just goes to show how powerful your mindset can be, and we’ll be remembering this clip the next time we’re faced with a setback.

Minute 1: Level up your downhill running

“Downhill from here” usually signals smooth sailing, but for runners, it’s a whole different ball game. Yes, running downhill means you’ll be moving faster, but it won’t necessarily be easy. In fact, downward hills present unique challenges and stresses on your body, so to perfect your descent, you should practice these “3 workouts to help you dominate the downhills.” All of these workouts are designed to expose your body to fast running on a negative incline, where you’ll experience greater eccentric muscle contraction than you would on flat ground. Not only that, but you’ll face greater impact forces, and your sense of balance will be challenged too. By adapting to this change in terrain, you can be sure you’re able to take advantage of downhill sections on race day. Of course, downhill running can increase your risk of injury, and that's why you may want to be evaluated via a LESS test: “Jump Landing Mechanics & Injury Prevention in Athletes (The LESS Test).” That stands for the Land Error Scoring System, and it’s a way for coaches to analyze your biomechanical errors in the lower body to help determine your risk of injury. The LESS test can reveal weak points, lack of mobility, and other complications that can be the source of injury, and from there, a coach can prescribe you exercises and activities to correct your faults. For instance, if they determine you need to improve strength and range of motion in your knees, they might suggest the “Single Leg Box Squat: How To, Muscles Worked, Tips and Tricks.”

#LESSisMore

Lumen is the metabolic measurement tool that's changing the game

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Meet Lumen, the world's first handheld metabolic measurement device. Lumen lets you know if you’re burning fat or carbohydrates and gives tailored guidance to improve your nutrition, workouts, sleep, and stress management.

Lumen generates a unique score of your body's ability to perform during workouts by factoring in diet, sleep, and stress, then gives you guidance based on your physical pursuits. The more scientific explanation of how Lumen scores your metabolic health with only a breath is measuring your RER (Respiratory Exchange Ratio). Lumen detects the concentration of CO2 in your breath and this provides you with real-time insights into your metabolic state and what your body is utilizing for fuel. You can learn more about the specifics in this recently peer-reviewed validation study.

The SMM staff recorded their results from their first few months with this powerful all-in-one health tool and you can click here to read our thoughts on the experience so far. Six Minute Mile readers can now access the same technology once available only to elite athletes in hospitals and clinics. Six Minute Mile readers will also receive a 15% discount on their Lumen with code "SMM".

Minute 2: Don’t let the sun ruin your summer running fun

It feels like it was only yesterday we were layering up with jackets, hats, and gloves to brave the cold New England winter on our runs. A few heat waves later, and things sure have changed. More specifically, our wardrobe has transformed so that these beautiful summer days don’t turn ugly, and that’s because we read “I’ve Been Running in a Sun Shirt and Wow, You're Missing Out.” You may think that sun shirts are best suited for a relaxing day at the beach, but they can offer a lot more for athletes as well. They pair rock-solid UV protection with sweat wicking and cooling fabric, making them a solid choice for anyone getting active in the sun. Unlike sunscreen, sun shirts cant miss a spot, they don’t require reapplication, and they don’t surrender to sweat. Your skin isn’t the only thing you need to protect on a sunny day, and after hearing “The Benefits of Wearing Sports Sunglasses,” we bet you’ll want to grab a pair. Just like your skin, your eyes can also be harmed by excessive exposure to UV rays. Quality sports sunglasses will filter that light out, lowering your risk of macular degeneration and other unwanted conditions. Sport sunglasses can also help protect your eyes from debris, which can be a major concern for trail runners who kick up dust on their adventures.

#HereComesTheSun

Don’t Miss Out On Gainful’s Customizable Hydration

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Dehydrated before or after going on a run?

With record-high temperatures across the country, there's a good chance your run this evening will be extra sweaty. Don't expect to make it too far without properly hydrating throughout the day and before your run. Customized hydration packs from Gainful have been game changers for keeping the Six Minute Mile cool through this summer's swelters. Gainful's single on-the-go packs only have two grams of sugar and come in a 150 mg caffeinated version or non-caffeinated option depending on if you need a boost for a long run.

It's proven that electrolytes help athletes hydrate better than just water alone and this formula contains loads of them. Even on a rest day, mixing in one or two of these Gainful hydration packs to recover faster and add flavor to your water goal jug is wise. Not to mention they make your water taste great by coming in new summertime flavors: tropical mango, strawberry lemonade, and lemon & lime. 

Gainful is leading the way in personalized supplement plans for athletes of every level. They're products use only clean ingredients and personalize each customer's nutrition plan. Gainful also assigns a registered dietician for tailored guidance toward your unique goals. 

Ready to see what all the hype is about? Gainful is offering new purchasers 20% off their first order by using code "SMM20" at checkout.

Minute 3: What is a side stitch, and how can you avoid it

Of all the pains that can arise during a run, a “side stitch” has got to be one of the most annoying. When your muscles burn during a workout, at least it’s a sign that you’re working hard. A side stitch, however, might just be an unfortunate flaw in our anatomy. To make matters worse, it seems to affect beginner and advanced athletes alike, so it’s something we’ll all have to deal with. Do we know what causes it and how to avoid it? The answer to that can be found in “What causes you to get a 'stitch in your side'?” Initially, scientists theorized that side stitches were cramps due to blood being diverted from your diaphragm to the muscles in your limbs. Recent research has contradicted this viewpoint, though, and the prevailing theory is that a membrane called the peritoneum rubs together as you move around during exercise, causing an irritation. Is there anything you can do to stop it? Well, experts believe that avoiding large meals before exercise can help, since a full stomach may push into your peritoneum and increase friction. Additionally, there’s some evidence to suggest sugary sports drinks and other hypertonic solutions that draw water out of your cells can cause additional irritation to the membrane. Finally, employing proper breathing techniques can help, according to “How to Avoid a Stitch When Running.” Some runners have found that when they get a stitch, slowing down and performing a few deep belly breaths (aka diaphragmatic breathing) can help the pain go away.

#DitchTheStich

Minute 4: Struggling to refuel after a run? Read this

If Minute 3 has convinced you to avoid large pre-run meals, we should warn you that it can create a problem of its own: underfueling. To make matters worse, some runners struggle to work up an appetite after an intense workout. Their bodies feel shaken up, their hunger hormones have been suppressed, and that can be disastrous for your recovery. If you struggle with post-run appetite and want to learn how to handle it, check out “Not Hungry After Your Run? Here's Why.” It turns out that especially difficult runs have a tendency to suppress ghrelin, the hormone that signals our bodies to become hungry. Lack of appetite after a meal could also be the result of miscommunication between our body and brain; they react to the stress of exercise, not hunger, and our impulse to eat feels small in comparison. That’s bad news, because there’s some evidence to suggest refueling on carbs within 60 minutes of a hard workout is vital for optimal recovery. To make things easier, consider making yourself a carb-filled smoothie or grabbing a recovery drink, since drinking liquids can feel much easier when your body doesn’t want to take in a full meal. While we’re on the topic, we should mention that protein after a workout is also important for repairing muscle, but reports have overexaggerated how short of a window you have to get your fill: “Fact or Fiction: The Anabolic Window.” After studying the effect on protein and muscle growth, researchers found that we’ve probably got 5-6 hours after a workout to replenish protein and stimulate recovery. Interestingly, the researchers also found that pre-exercise protein could facilitate recovery as well, so don’t feel like you need to do all your eating after hitting the gym.

#FastFood

Minute 5: Quick Intervals

• Earlier in this issue, we touted the benefits of wearing a sunshirt to beat the heat, but not even that miracle fabric could make the job of a Wildland Firefighter much easier. Standing up against flames and forest fires is remarkably tough work, but that’s only the start of the physical challenges these folks will face. That’s why they’ve got one of the hardest fitness tests around, and if you want to put your strength and endurance to the test, you should read about the qualifications in “Are You Fit Enough to Be a Wildland Firefighter?”

• Maintaining your energy levels with your diet isn’t as simple as getting enough calories. You’ve got to take in the right nutrients to support the production of energy, and vitamin B12 just might be the most essential one. It’s typically found in animal products like beef liver, clams, and eggs, but vegans and vegetarians are especially susceptible to a deficiency. That’s why they should get plenty of fortified cereal, soy milk, and other options included in “Need an energy boost? Try these 12 foods high in vitamin B12.”

• When runners are faced with aches and pains, they’ve got to make a critical decision. Should you push through to avoid a setback in your training, or rest up so that you don’t cause a more serious injury down the line. Every situation is different, so there’s no one size fits all solution to the problem. However, in the case of shin splints, one expert is insisting that “No, You Really Shouldn’t Run Through Shin Splints. Here Are 3 Major Reasons Why.”

Minute 6: Daily Inspiration

In the quest to qualify for a major marathon, a rejection email can feel like a slap in the face. Nobody likes getting them, but one unlucky runner felt the sting of denial worse than all of us, and his name is Nick Parisi. That’s because Nick was the unlucky runner whose picture was used in the rejection email for the 2024 NYC Marathon, which he received alongside 158,000 other would-be competitors. As if failing to qualify wasn’t bad enough, the internet quickly dubbed him “Negative Nick,” and the story went viral. Luckily, the race organizers stepped in and offered him a guaranteed place in a future race, and we’re happy to report Nick took it all in stride and made the most of his tough situation. You can watch the full story in this clip from @catchupscoop.

Our fourth monthly recap is here

Just in case you didn't read every one of the newsletters we sent in June, we are once again bringing you the most-clicked stories from the last four weeks. It’s our way of making sure that you don't miss any of the content that your fellow runners/readers loved the most. Friends don't let friends miss important running advice. Cheers!

Minute 1: Everything a runner should know about protein

Carbs get a lot of love from runners. Many athletes still base their whole race-week nutrition around a carbo-loading protocol. It makes sense, given that carbs are the body’s most efficient source of energy in most circumstances. That’s all well and good, but there’s an unsung hero in a runner’s diet that’s just as important for developing your performance over time: protein. Take a look at this piece from iRunFar: “Fueling the Distance: Why Protein Is Crucial for Runners.” Unlike carbs, protein isn’t something you need to stock up on in excess before a race. That’s because they aren’t used primarily for energy. Proteins are the building blocks for muscles to grow, and that means eating at least 0.8 grams of protein per kilogram of body weight per day is vital if you want to adapt to your training and prevent lingering soreness. Some experts recommend eating as much as 2.2 g/kg/day, and if you’re looking to build strength and explosiveness like an elite Olympian, you may want to read “What Does The Fastest Woman In The World Eat For Breakfast?” Sha’Carri Richardson took home the gold in both the 100 meter dash and 4x100 meter relay at the World Championships in Budapest last year. She’s looking to carry that dominance into the 2024 Olympics, and she says high protein snacks like eggs and yogurt are helping her get there. If you’re looking for one final source of protein that runners love, check out something that is all the rage among athletes these days: “The Benefits of Grass-Fed Beef for Athletes.”

#SteakTips

July 4th Deal - Try Dream For As Low As $48 (Normally $85)

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Beam’s Best Deal of 2024

One night of bad sleep can make you cranky, exhausted, and unproductive. But in the long term, poor rest can lead to memory issues, trouble with concentration, weakened immunity, and the risk of high blood pressure. Enter Beam, the nighttime ritual behind 15 million nights of improved sleep. 

Beam Dream is a delicious nighttime hot cocoa full of ingredients designed to make you fall asleep faster and stay asleep longer. It’s a lofty promise, but they’ve done their research: a clinical study revealed Dream helped 93% of users get a more restful night's sleep and wake up feeling more refreshed. Packed with five natural sleep-promoting ingredients (CBD, reishi, magnesium, L-theanine, and melatonin), zero added sugar, and only 15 calories, simply sip a half-hour before bed, then drift into your deepest night's sleep.

Even better? Enjoy a guilt-free dessert and a solid night’s rest. Six Minute Mile readers get early access to Beam’s July 4th sale– try Dream for as low as $48 (normally $85) with our exclusive code "MILE20".

Minute 2: Runners can build full-body strength with this guide

They say there’s strength in numbers, and we’d have to agree. Especially if you’re referring to the number of pounds on the bar, or number of reps you’re completing in the gym. We love supplementing our running with strength training to improve performance and protect against injury, but it’s intimidating to choose from hundreds of possible exercises. Luckily, there’s a helpful new guide to be found here: “Strength Training Will Help You Run Stronger, Faster Half Marathons.” In this article, training is broken down into four categories with these simple corresponding charts: lower body, upper body, core, and plyometrics. On your strength training days, you may find it helpful to pick one or two moves from each category to build a full body workout. If you’re new to strength training, you may want to watch out for these: “7 Strength Training Mistakes Runners Make.” Endurance athletes often have a tendency to think that the more reps, the better. While it’s true that high rep ranges can improve muscular endurance, you’re already getting a lot of that type of stimulation during cardio exercise. Using low-rep, high-weight sessions can improve your strength and power, which can translate to a faster top speed and stronger kick in a race. In a similar vein, taking frequent rests during strength training can feel unusual to a runner who’s used to long, uninterrupted periods of exercise. However, taking your time between sets can ensure you’re performing quality repetitions with good form, and that’s what will deliver the best results over time.

#WeightWeightDon’tTellMe

These Shoes Help You Avoid Running Overuse Injuries

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One of the best ways to prevent running injuries is to improve foot functionality by spending more time barefoot around the house and walking in Peluva five-toe minimalist shoes. Strengthening and mobilizing your feet will help you improve your running form to execute a correct midfoot landing over a balanced center of gravity, and avoid the dreaded but very common jarring/braking/heel-strike pattern. When your toes, arches, and Achilles tendons can absorb impact gracefully, harness kinetic energy, and generate propulsion efficiently, you become a more graceful runner with an improved running economy. Peluvas are for walking so you can become a better runner!

Visit Peluva.com and use code 6MM for 15% off!

Minute 3: If you’ve got tight hamstrings, these techniques can help

If we had to rank muscles on their importance in running performance, hamstrings would probably earn a spot on the podium alongside calves and quadriceps. Of course, with all the physical demands runners put on their hammies, it’s no wonder they’re a common source of pain and tension. If that’s something you’ve struggled with yourself, you should check out “Tight Hamstrings? Try This Three-Dimensional Thigh Mobilization!” Orthopedic physiotherapist Joe Uhan says that hamstring tension is a complex problem, and the issue often lies in areas beyond the muscle itself. Imbalances between the quads, femur, and nerves in your leg can all manifest as pain in your hamstrings, and that’s why he recommends foam rolling all those areas in multiple directions. When foam rolling, it’s often assumed that applying pressure on a muscle directly against a bone is most effective, but Joe says that rolling perpendicular to the femur can push your muscles sideways, freeing them up the layer of fascia from the femur itself. In addition to rolling, stretching and strengthening the hamstrings can protect them against injury and soreness, so try out “6 of the Best Hamstring Stretches for Runners.” Once you’re limbered up from doing lunges and leans, build up your strength with “The 8 Best Hamstring Exercises For Strength And Power.”

#ThighsTheLimit

Minute 4: Outdoor group exercise could expand your lifespan

Strong social bonds and a supportive community are two of the most important characteristics found in the Blue Zones – those areas of the globe where life expectancy is remarkably high. As much as you may like to tell your boss or your significant other that your life depends on moving to an idyllic island in Greece or Japan, that’s probably not necessary, according to: “The Surprising Element You Need To Add To Your Exercise Routine for a Longer Life.” Researchers at the Mayo Clinic sought to understand the effect of combining socialization with exercise, and what they found was that group activity improved longevity far more than solo exercise. Those who played tennis regularly, for example, saw a 9.7 year increase in lifespan compared to sedentary peers, while solo joggers only increased lifespan by 2.3 years. When we exercise with others, it improves our accountability, increases our enjoyment, and provides opportunities to learn how to train better. If you’ve been a lone wolf in training, consider joining a run club or team sport to see just how much your physical and mental health improves. Speaking of mental health hacks, we’ve got to share this one: “You Don't Need To Hug A Tree To Benefit From Nature — Looking at One Is Enough.” In a recent study, researchers instructed participants to focus on either man-made or natural elements as they walked around outside. By recording their focus with eye-tracking equipment, they determined that focusing on green elements like trees and foliage experienced a significant improvement in mood and anxiety levels. In other words, a group run in a park or trail just might be the one-two punch you need to transform your wellness for the better.

#GroupTherapy

Minute 5: Track your training load, vitals, and more with the new Apple Watch update

If you’ve paid attention to tech news over the past 15 years, one thing seems fairly certain: smart watches will continue to get smarter. In fact, if we were giving the Apple Watch a report card, it would get all A’s after the latest announcements from their world developer’s conference: “Apple Watch introduces new Training Load feature for runners.” You’ve probably heard about the 10% rule, which suggests you should never increase your weekly mileage more than 10% from week to week. It’s solid advice, but the truth is, every runner will have different tolerances to increased workload. That’s where the personalization of Apple’s Training Load and Vitals features can help. Training load will track the duration and intensity of your exercise, comparing it against your 7-day and 28-day averages so you know if you’re overperforming or underperforming. The Vitals tracking then syncs up with your training load to show you how your exercise is affecting things like heart rate, sleep duration, and more. The Apple Watch updates are exciting, but if you’re looking for a tracker that’s cheaper, simpler, or longer lasting, then you might want to consider one of the “Best GPS Running Watches of 2024.” Apart from the Apple Watch Ultra 2, most of Apple’s offerings don’t have the battery life or durability you’d want to see for a serious outdoor adventure. For that, you may want to consider an option from Coros, Garmin, or Suunto.

#WatchAndLearn

Minute 6: Daily Inspiration

What does it take to be named the NFL’s Offensive Player of the Year? Just ask Christian McCaffrey, the 49ers running back who’s got enough speed to hang with world class sprinters. It’s no coincidence he can move so swiftly, given his training routine that was put on display in a recent video from @burgsportsperformance. His workouts are derived more from wise track coaches than from “sprint til you barf” football coaches. McCaffrey relies on a range of speed and agility drills and all that versatile movement helps keep his muscles primed for explosive speed in any direction. If you want to vary your same old routine and develop your speed for summer road races, follow along with his exercises in the clip below.

Minute 1: Make the pool your #1 summer training tool

Now that North American heat waves keep wiping out afternoon running plans, there’s no better time for runners to dive into the pool for some cross training. You may think that swimming and other water-based training methods are best suited to triathletes, but there are a lot of reasons “Why Runners Should Spend Time in the Pool.” Unlike running, most waterbound activity is very low impact, making it a valuable tool to lower your risk of overuse injuries. That’s partly why aqua jogging is a go-to exercise for runners who are recovering from injury or aiming to minimize the strain on their bodies. For a look at how it’s done, watch “Aqua Jogging for Runners.” If you want to mix things up even more, you can swim laps using your style of choice. If you need a refresher on proper technique, you can find video demonstrations in “The Swimming Workout Guide For a Shredded Summer Body.” How you train with swimming is important, but so is where you train, according to “How Swimming Workouts Can Make You A Better Runner.” The ending section of that article mentions how you’ve got the choice between pools and open bodies of water to do your training, and both come with a unique set of benefits and challenges. Pools are similar to treadmills for runners, since they offer a predictable and controlled environment that allows you to dictate the pace. Open bodies of water like an ocean or lake can have waves, currents, and other factors that cause your swimming to become more engaging. That added challenge can improve the quality of your workout, but be sure to brush up on your swimming safety before heading into the deep end.

#SplashAndDash

These Shoes Help You Avoid Running Overuse Injuries

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One of the best ways to prevent running injuries is to improve foot functionality by spending more time barefoot around the house and walking in Peluva five-toe minimalist shoes. Strengthening and mobilizing your feet will help you improve your running form to execute a correct midfoot landing over a balanced center of gravity, and avoid the dreaded but very common jarring/braking/heel-strike pattern. When your toes, arches, and Achilles tendons can absorb impact gracefully, harness kinetic energy, and generate propulsion efficiently, you become a more graceful runner with an improved running economy. Peluvas are for walking so you can become a better runner!

Visit Peluva.com and use code 6MM for 15% off!

Minute 2: Follow fitness tips from these Olympians

The Olympic Games are only about a month away, meaning the athletes are as sharp as they’ll ever be. It won’t be long before they’re delivering awe-inspiring performances on the highest stage, but we don’t need to wait until then to learn from these competitors. If you want to borrow from what they’ve discovered in the leadup to their events, you can read: “The Top 10 Fitness Tips of Summer Olympians.” Tae Kwon Do Athlete CJ Nickolas says that power comes from simple, fundamental moves that build core and hip strength. He pairs cable crossover rotations with raised leg holds to improve his ability to generate force and stability. Triathlete Morgan Pearson has bumped up his long runs to between 17 and 18 miles, and he also includes consistent interval workouts in the leadup to Paris. That specific approach and distance works for an Olympic level athlete, but most of us should probably dial it back if we want to follow his approach. In fact, performing long runs with too much intensity is one of the most common ways training goes wrong, according to this new story from Marathon Handbook: “How You're Screwing Up Your Long Runs (& How To Get It Right).” Combining speed and endurance work has the potential to wear you out quickly, but some runners have found success by doing an intense long run once every three to four weeks.

#LetTheGamesBegin

OneSkin Topicals are formulated to promote healthy aging

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While a runner always feels like a kid at heart, the truth is years of exposure to the sun, snow, and sleet can take its toll on your body's largest organ, the skin. We're proud of the wrinkles and blemishes we've earned on the trail but healthy skin is a huge boost of self-confidence to take on life's other tasks. The solution Six Minute Mile has for balancing healthy skin and exposure to the elements is sticking to our twice-daily skincare routine with OneSkin. 

Lately, we've been trying out topical products from OneSkin which are made with their proprietary OS-01 peptide, scientifically proven to reverse skin’s biological age by preventing the accumulation of senescent cells. (Zonari, A., et al. npj Aging, 2023)

The Complete Skin Longevity Regimen includes their lineup of OS-01 FACE, OS-01 EYE, OS-01 BODY, and OS-01 FACE SPF—all enriched with their patented age-defying OS-01 peptide. Plus, PREP daily cleanser which is proven to enhance the penetration of the peptide. The Complete Skin Longevity Regimen is everything you need to cleanse, restore, strengthen, and protect your skin at the cellular level.

For a limited time, readers will get an exclusive 15% off their first OneSkin purchase using the code "SMM" at checkout.  As summer heats up, give your skin the UV protection, hydration, and cellular support it needs with OneSkin.

Minute 3: Headphone Review: Beats Fit Pro ($199)

Coach Trax seems to consider her headphones to be just as important to a successful run as her shoes. In the same way that most of us won’t leave home without our phone, she won’t train or race without upbeat tunes cranking in her ears. Rebecca has already reviewed five different headphones for us and she’s not afraid to be critical of well-known brands. (Sorry, Bose.) Previously, the Jabra Elite model was her favorite, but there’s a new gold medalist as of this week. The highlights of her review are below, but for the full story, check it out on our website. 

Summer running is my favorite. I’ll take the heat over the cold any day. I’m obviously running with music in any season, but in the summer, when sweat is a notable factor, I want a pair of headphones that stay snug in my ears no matter what. At this point, I’ve tested several pairs and while I do have a favorite in this group of five, I couldn’t help but wonder if there was a better choice when it comes to running in the heat. And, thus, my search for the perfect pair of wireless headphones continued. Which brings us to my sixth pair in this quest, the Beats Fit Pro - True Wireless Noise Canceling Headphones. The Beats were written up in both Runner’s World, where they were touted for their good sound quality, and the New York Times Wirecutter Newsletter, where they were picked as one of their four favorite choices for working out in general. Having never tried this brand, I was eager to give them a spin. 

A quick reminder that I have worn every pair I’ve tested for a minimum of 50 miles. I have made an effort to try them in as many different types of weather as possible and for multiple types of runs. I wasn’t able to try these out in the bitter cold or in a snowstorm, but thanks to the New England spring weather, I was able to test them in most other conditions including 40s and windy, pouring rain, and high heat and humidity. I have worn them for long runs, track work and on the trails. I will be honest and tell you that prior to testing the Beats, I thought I’d found my perfect pair with the Jabra Elite. But, alas, this is no longer the case. And here’s why. 

QUALITY

I’m admittedly not a quality expert, but having now tried upwards of 10 pairs of headphones, I can honestly say that these are rock solid. They are neatly packaged in a lightweight, square-shaped case that I wouldn’t necessarily run with but will happily carry in a pocket when I’m on the go. They are IPX4 water resistant, meaning they can get pretty wet (think splashes and light rain) with no issues, which is extremely important for summer running as I’m a big sweater and also like to pour water over my head before workouts and races. I don’t want to be worrying if these are going to conk out if they get water in or on them, something that has indeed happened with other models. So far, the Beats Fit Pros have not let me down. Fully charged, they give you six hours of listening time on their own and an additional 24 when the case is charged up. This is more than most and another huge plus for me as I’m one of those people who often forgets to charge their devices. (I know, I’m working on it.) They were super easy to set up right out of the box and I was pretty smitten from my first time using them. They also come in a variety of colors which is a fun option for those who care about that stuff. Since I started testing these they have become the pair I reach for the most and their high quality has a lot to do with that.

OVERALL GRADE: A+

I have legitimately found nothing wrong with these headphones. I suppose this could change but I’m feeling pretty optimistic that these are a sure thing. At $199 they are on the higher end of the price spectrum but they are worth every penny as far as I’m concerned. So, yes, these are now at the top of my list. I’ll be shocked if I find a better pair. But then, I do love a good challenge.

Again, for the full review of the Beats Fit Pro, click here to see it on our website.

#EarCandy

Minute 4: Shoe Review: Nike Pegasus 41 ($140)

Shoe reviewer Brian Metzler has been out in Oregon for the U.S. Track & Field Olympic Team Trials this month, so it seems appropriate that he has chosen a “local brand” for this week’s review. The Nike Pegasus 41 receives strong marks from Brian since it is a versatile and proven addition to any quiver. We’ve included the highlights of Brian’s review here, but be sure to check out the full analysis on our website to learn more.

The Nike Pegasus is probably the best-selling running shoe of all-time. There’s no way of really measuring that, but I’m sure Nike has the data to back it up. The original Pegasus debuted in 1983 as a modern everyday trainer that combined an EVA foam midsole and Nike’s innovative Air cushioning system. (The Air midsole concept debuted a few years earlier in a shoe called the Tailwind, but it took several years for Nike to perfect the manufacturing process. When the Pegasus debuted near the start of the second decade of the original running boom, it became a hot seller.) 

However, the Pegasus is also probably a shoe that’s gone through more changes over the years than any other shoe ever made. Although Nike has continued to make both small and radical changes to the Peg, the one thing that’s remained constant is that it’s always been a versatile everyday trainer for a wide range of runners. The new Pegasus 41 ($140), which debuted two weeks ago, fits that mold, too, even though it’s gone through some big modifications since the 40th anniversary shoe was released just a year ago. I’ve run about 150 miles in two different pairs of the Pegasus 41 so far (and I’ve run in the majority of the Pegasus models since the first one!) and I still find it to be one of the easiest shoes to recommend to both new runners and advanced runners alike. Even though it’s not exceptional in any one category – comfort, responsiveness, speed, etc. – it does most things very well. It’s not a bargain-priced shoe (and yes, it increased $10 this year) but you get a lot for the price.

Why It’s Great: It’s great because it can be a do-everything shoe if you want it to be – making it an especially good choice if you’re trying to keep to a budget. If you’re a new runner or novice runner, you can use this shoe for almost anything you want to tackle – long runs, easy runs, and even some moderately up-tempo workouts. It’s a durable shoe with enough cushioning and comfort to be a workhorse trainer and long run shoe. But its combination of flexibility, a narrow footprint, and moderate responsiveness allow for higher cadence running. It’s very agile, fairly light – and it’s a shoe that runs lighter than its spec weight might indicate – and bouncy enough to have a quick-rebound sensation that allows it to run at faster paces when necessary. It won’t necessarily excel at fast repeats on the track, but I’ve found it to be an ideal shoe for variably paced fartlek workouts on the roads and moderately long runs at progressively faster paces. It’s not necessarily a shoe that will take you to the next level in your running – there are plenty of other models that can do that – but it is a good tool for moderate weekly mileage and consistent running. 

Those are Brian’s highlights of the new Nike Pegasus 41, but for the full story, you can check it out on our website.

#LocalHero

Minute 5: Quick Intervals

• If you decide to treat yourself to a pair of those Beats headphones, Coach Trax reviewed in Minute 3, she has a perfect new tune to break them in: Today's song is "Hey Jane" by Leaving Irene. I'm just going to come right out and say this one isn't gonna make the walls shake as it's a bit mellower than my usual picks.  That said, it's a pleasant, upbeat gem that will likely put you in a good mood as it sinks in.  Ideal for your warm up or cool down or to pop up in the middle of your easy, long run.  As we know, beautiful things often stem from loss and this EP, "Basement Springs' is definitely one of them.  Cousins Rocco and Jake DeRosa formed Leaving Irene in 2023 after the passing of Jake's dad (Rocco's uncle); using it mainly as a way to process the grief and heavy emotions that went along with their shared loss.  I'm really enjoying all four songs on the album and am hoping we'll hear more from these guys in the future.  I love how things come together like this, unexpectedly, perhaps, but potentially leading to something wonderful that all of us get to enjoy. You can find it on Apple Music here or on Spotify here. #TurnItUp

• As runners, most of our exercise focuses on us moving around and staying light on our feet. However, there’s a another side to the equation of athletic performance, and that’s stability. Building your stability can lower your risk of injury, hone your brain-body connection, and more. If that sounds good to you, then you should try out the: “7 Stability Exercises to Help You Build Functional Strength.”

• For several years now, runners have debated the merits of supershoes, asking if they’re elevating or hindering the sport. Unlike last night’s Presidential debate, there are solid points made on both sides, and perhaps one of the most important perspectives in this discussion comes from countries like Kenya, where a lot of the top talent originates. That’s one of the many places Jonathan W. Rosen traveled to better understand how this new technology is impacting athletics, and you can read his fascinating story in: “Supershoes are reshaping distance running.”

Minute 6: Daily Inspiration

You have probably been told since middle school gym class that static stretching is the right approach to preventing injury and improving recovery in tight muscles. Those claims have been called into question by several studies, however, leaving us scratching our heads and wondering what to do when we’re sore and need relief. Well, Coach Stefan Duvivier, aka @airduvi, has one potential solution: conscious reactivation of your muscles. In a recent clip, he demonstrated how holding a lunge position until his legs were shaking allowed him to relieve tension in his sore groin muscle. That may sound counterintuitive, but Coach Duviver explains that soreness often occurs because a muscle isn’t firing the way it should. Moves like the one he demonstrates below can properly integrate a rogue muscle with the rest of your body to allow for more harmonious movement. Check out his technique here:

Minute 1: Can muscular asymmetries cause injury?

Achieving your health goals often depends on finding balance. That's true for the things going on outside your body, like the foods you grab or the workouts you tackle, as well as what’s going on inside. It turns out that achieving balance within your muscle groups is critically important for enhancing performance and avoiding injury. That was a revelation for Green Bay Packers running back Christian Watson and he offers insights that can help all of us weekend warriors: “Packers’ Christian Watson believes he’s found answers for recurring hamstring woes.” By working with an injury specialist, Watson underwent diagnostic testing and found he had a whopping 20% asymmetry in his left and right hamstring strength. That meant his left leg was doing more work to compensate, and his right leg was getting overexerted when he attempted to use it with equal strength. By developing his right hamstring during the offseason, he was able to reduce the asymmetry by 10% to 12%, and he’s aiming to have as little as 6% going forward. Muscle asymmetries can be just as much of a problem for runners as they are for football players, which is why you may want to search for: “Muscle Imbalances In Your Legs: 8 Exercises To Identify And Fix Them.” By using single-leg exercises like a pistol squat or leg press, you can observe the differences in strength between each leg and adjust your training load accordingly. In addition to asymmetries between left and right muscles, imbalances can also occur in the form of antagonistic pairings. That’s when muscles that pull against each other (e.g. the quadriceps and the hamstrings) are unequally developed, which can lead to an increased likelihood of strain if left unchecked.

#HamstringHarmony

Lumen measures your metabolism with a single breath

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Lumen is the world's first portable device validated to measure your metabolism with a single breath. The Six Minute Mile staff is a couple of weeks into their Lumen journey and are noticing stellar results from this powerful all-in-one health tool. Click here for thoughts on Six Minute Mile's thoughts on the experience so far.

Lumen generates a composite score of your body's ability to perform during exercise by factoring in diet, sleep, and stress, then gives you guidance based on your personal wellness goals. The more scientific explanation of how Lumen scores your metabolic health with only a breath is measuring your RER (Respiratory Exchange Ratio). Lumen detects the concentration of CO2 in your breath and this provides you with real-time insights into your metabolic state and what your body is utilizing for fuel. You can learn more about the specifics in this recently peer-reviewed validation study.

We are excited to share that Six Minute Mile readers can now access the same technology once available only to professional athletes in hospitals and clinics. Six Minute Mile readers will also receive an exclusive 15% discount on their Lumen with code "SMM".

Minute 2: Track your training load, vitals, and more with the new Apple Watch update

If you’ve paid attention to tech news over the past 15 years, one thing seems fairly certain: smart watches will continue to get smarter. In fact, if we were giving the Apple Watch a report card, it would get all A’s after the latest announcements from their world developer’s conference: “Apple Watch introduces new Training Load feature for runners.” You’ve probably heard about the 10% rule, which suggests you should never increase your weekly mileage more than 10% from week to week. It’s solid advice, but the truth is, every runner will have different tolerances to increased workload. That’s where the personalization of Apple’s Training Load and Vitals features can help. Training load will track the duration and intensity of your exercise, comparing it against your 7-day and 28-day averages so you know if you’re overperforming or underperforming. The Vitals tracking then syncs up with your training load to show you how your exercise is affecting things like heart rate, sleep duration, and more. The Apple Watch updates are exciting, but if you’re looking for a tracker that’s cheaper, simpler, or longer lasting, then you might want to consider one of the “Best GPS Running Watches of 2024.” Apart from the Apple Watch Ultra 2, most of Apple’s offerings don’t have the battery life or durability you’d want to see for a serious outdoor adventure. For that, you may want to consider an option from Coros, Garmin, or Suunto.

#WatchAndLearn

Minute 3: Watch out for these artificial dyes and chemicals

Throughout the 20th century, the world experienced several waves of “Red Scare,” but it wasn’t always political in nature. For a period of time, red food dye was public enemy #1 for parents, and that’s “Why Red M&M's Once Disappeared For More Than 10 Years.” Certain red food dyes were shown to increase the risk of cancer, and although they’ve been removed from consumption, some nutritionists warn there are still some dyes to watch out for today: “11 Popular Foods That Contain Harmful Dyes & Chemicals.” Candy, being one of the most colorful foods, could be a problem for children with attention disorders. Studies indicate that removing artificial dyes from kids’ diets could improve the symptoms associated with ADHD, although the findings are somewhat mixed. You should also look out for foods with a bright yellow color like pickles. They often contain dyes like Yellow 5 and 6, which may themselves be safe, but have been found to be contaminated by carcinogens. If you want to dig a bit deeper into the risks, you can read this review of the scientific literature from the Food Network: “Artificial Food Coloring: Good or Bad?”

#RedAlert

Don’t Miss Out On Gainful’s Customizable Hydration

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Dehydrated before or after going on a run?

With record-high temperatures across the country, there's a good chance your run this evening will be extra sweaty. Don't expect to make it too far without properly hydrating throughout the day and before your run. Customized hydration packs from Gainful have been game changers for keeping the Six Minute Mile cool through this summer's swelters. Gainful's single on-the-go packs only have two grams of sugar and come in a 150 mg caffeinated version or non-caffeinated option depending on if you need a boost for a long run.

It's proven that electrolytes help athletes hydrate better than just water alone and this formula contains loads of them. Even on a rest day, mixing in one or two of these Gainful hydration packs to recover faster and add flavor to your water goal jug is wise. Not to mention they make your water taste great by coming in new summertime flavors: tropical mango, strawberry lemonade, and lemon & lime. 

Gainful is leading the way in personalized supplement plans for athletes of every level. They're products use only clean ingredients and personalize each customer's nutrition plan. Gainful also assigns a registered dietician for tailored guidance toward your unique goals. 

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Minute 4: Avoid overuse injuries and plateaus with these tips

The Greek philosopher Hereclitus once said: “No man ever steps in the same river twice, for it's not the same river and he's not the same man.” His message was that change is inevitable, and it is wise to harness its power. Even though several millennia have passed since he delivered that wisdom, it’s still useful advice for athletes, especially if you’re looking to avoid a plateau: “Quick Question: How Often Do I Really Need To Switch Up My Workouts To Avoid a Plateau?” First of all, we should note that more change isn’t always better. The way we get stronger and faster is by performing the same exercises over and over again with increasingly higher volume or intensity. However, at a certain point, our muscles’ adaptations will either hit a point of diminishing returns, or you’ll face an overuse injury that will force you to slow down. Before that happens, you can elect to change your exercise routine to stimulate your muscles in a new way, spurring another period of growth. That’s partly why so many endurance runners find success with cross training, and if you want to learn more about that, you can read: “Cross Training for Marathon: A Complete Guide for 2024.” Cross training can be a way to develop strength and cardio outside your main activity, or a means to active recovery. Typically, experts recommend engaging in one or two cross training sessions a week, and if you’re a fan of bodywork exercises to build hip, core, and leg strength, you’ll want to fit this move into your schedule: “I added this one move to my abs workouts and it improved my core strength, mobility and coordination.”

#ChangeForGains

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Minute 5: Quick Intervals

• In our last issue, we took a look at the ways runners can stay safe in the heat. Unfortunately, the problems don’t stop when you finish your workout. Lots of folks struggle to sleep during the hot summer months, and that’s why we went right to the experts at Eight Sleep to learn “The Role Temperature Plays in Sleep Quality.” The short answer is, hot temps can be just as bad as hot coffee before bed. Lucky for us, we’ve been sleeping at the perfect temperature thanks to their new Pod 4 mattress cover. They sent us over a model to test which we really loved, and you can read our full review on our site here.

• Typically, when we’ve got a pain and someone tells us to walk it off, we’d roll our eyes and groan. Well, it turns out that in the case of chronic lower back pain, they may have a point. According to a recent study, those who engaged in regular walking experienced less pain, as well as longer periods of recurrence between bouts of pain when compared to a control group. To read the details, check out: “Walking brings huge benefits for low back pain.”

• In our opinion, the 10K deserves a bit more love. It’s often overshadowed by longer events like a marathon, and it’s not quite as popular as a 5K, but we’re not sure why, because it really is a rewarding distance to race – just long enough to force you to train and not short enough to rely simply on your inherent speed. If you need tips or fresh ideas on how to approach 10K training, you should check out these: “10K training plans for every runner.”

Minute 6: Daily Inspiration

Among all the joints used while running, your hips might be the most important, and according to Alexander Whitehair (aka @realgame.athletics), the key to healthy hips is versatility and control. That was the thesis of a recent clip he shared, demonstrating a medley of hip exercises. We’ve sampled these moves ourselves and they helped to loosen up our hips after decades of running that seemed to convince this ball joint into thinking it could only move forward and backward. Reader be warned: these moves take a lot of balance, so don’t try them all at once without a proper warmup!

Minute 1: Runners, stay safe in the heatwave

Typically, we’re thrilled when records get broken, but only if it’s a PR or course record, not a new temperature high. Things sure were sweaty in our neighborhood this week, since “Boston’s heat on Wednesday was a record-setter.” We weren’t the only ones facing the heat wave, as cities all across the Eastern United States saw similarly high temps. That’s why we’re bringing you this helpful list from the Washington Post: “These small daily actions may affect how your body manages heat.” A lot of runners use caffeine to improve their performance on a run, but that strategy can backfire when the sun is scorching. Caffeine stimulates additional movement in the body which can warm you up. Not only that, but it can contribute to dehydration due to increased urination. You may be better off swapping your hot cup of joe for something more refreshing, but know that just because a drink is cold doesn’t mean it's safe. An ice cold beer or margarita may sound nice, but remember that as a vasodilator and diuretic, alcohol makes us more susceptible to heat illness and dehydration. Even if you take precautions, running in hot weather can bring your body temperature up dangerously high. If you’re on a run and feel like you’re in trouble, you should know “How to Cool Your Body Down Fast.” The most important factor in fighting heat illnesses is controlling your core temperature, and experts say putting water or a cool towel over your chest is one of the most effective ways to manage the heat. Beyond that, cold water on extremities like your hands and feet can cool you quickly. They’re body parts with low mass and high surface area, allowing them to change temperatures rapidly.

#HotTips

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Minute 2: Don’t miss out on the best half marathons of the year

For reasons described in Minute 1, not many full marathons take place during the summer. Half marathons, on the other hand, can still be held safely during the warmer months, particularly in the mountains or foothills. Just like a full marathon, a half is a serious test of endurance, but it doesn’t require quite as much of a time commitment. Not only that, but half marathons can be a stepping stone to other events. If you want ideas for upcoming races in your region, check out: “The Best Fall Half Marathons of 2024.” The list will take you everywhere from New Hampshire to Hawaii, so there’s something for everyone in the U.S. As we mentioned earlier, some runners like to use a half marathon as a milestone in their marathon training, and if you want to learn more about that strategy, you can read this advice from legendary runner and coach Hal Higdon who shared his advice on Training Peaks: “Racing a Half Marathon for Marathon Training.” Hal suggests that halfway into his typical 18-week marathon training plan, runners should complete a half marathon. When it comes to pacing, he says, the choice is yours. Running consistently at your target marathon race pace can help you determine if your 26.2 goal is within reach, but some runners may choose to run the last few miles even faster to build their confidence. Whether you’re running a half for its own sake or using it as a training tool, you’ll want to consider these “15 Tips For Running Your Best Half Marathon.”

#HaveHalf

Minute 3: Eat seasonally to maximize your nutrition

When it comes to foods that make you feel good, nothing beats mom’s cooking. Perhaps it’s no coincidence that whatever Mother Nature is serving up looks and tastes the best as well. What do we mean by that? Well, if you eat seasonally, focusing on what’s growing in your local area, you can expect a boost in both your diet’s flavor and nutritional value. Take a look at “Mediterranean diet or not, eating seasonally can be good for you.” Nutrition experts Sharon Gray and Julia Zumpano say that eating what’s in season is an easy way to broaden your diet, getting a wider variety of antioxidants and polyphenols from fresh, nutrient-rich produce. Not only that, but it can also promote sustainability by supporting local farmers and reducing the amount of emissions created by shipping out-of-season produce to your area. How do you know what foods are in season? Just head to a farmer’s market and ask the experts. That’s one of many tips you can find in: “What Is Seasonal Food? Your Complete Guide to Shopping, Growing, and Cooking Seasonally.” If you don’t have access to a farmer’s market nearby, there are plenty of options to be found at a regular supermarket. Chances are, the produce that’s in season will be visibly more abundant in any market, so going shopping with an open-minded, observant attitude can help you find the best options.

#GrowWithTheFlow

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It’s no secret that consuming alcohol is fundamentally not healthy. We’ve all heard the benefits of not drinking – things like better concentration, more energy, improved moods, greater long-term cardiovascular health, etc. But what actually happens to your body if you quit drinking for a month?

Whether it’s Sober October, Dry January, or Hard 75, here are eight positive changes you’ll see from giving up alcohol, even if it’s just for a short period of time (like 31 days): 

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Minute 4: Shoe Review: Saucony Endorphin Pro 4 is an ideal choice for a mid-range marathoner ($225)

Ace shoe reviewer Brian Metzler is training for the California International Marathon in December and he just went through the exercise of selecting his shoe for race day. Since Brian basically has unfettered access to any race shoe on the planet, when he makes a pick, it’s a darn authentic endorsement. For his race, Brian is opting for the new Saucony Endorphin Pro 4. It’s a carbon-plated shoe (naturally) that was designed for mid-pack marathoners rather than gazelles trying to break 2:30. That’s important since the folks in the “mere mortal” category will be on their feet longer and engage in more heel striking than the elite superstars at CIM. We’ve included the highlights of Brian’s review here, but be sure to check out the full analysis on our website to learn more.

The original Saucony Endorphin Pro model was a very good shoe because it had a hyper-responsive sensation about it. But it also had a sharp, blade-like feel to it, and was probably only ideal for extremely fast runners. Saucony continued to tweak and adapt the shoe, and with the most recent version, the Endorphin Pro 3, it had become more like a very cushy, carbon-plated training shoe that wasn’t quite responsive enough for racing. But now Saucony has released the Endorphin Pro 4 and that magical energy return is back. In my view, it’s the best iteration yet for a mid-range marathoner like me.

What’s New: The midsole of the Endorphin Pro 4 has been upgraded with a layer of Saucony’s top-tier PWRRUN HG foam directly under the foot. That’s the same foam found in the Saucony Endorphin Elite, which is considered the brand’s top-tier racing shoe. The Pro 4 retains Saucony’s rocker shape and curvy carbon-fiber plate embedded between the PWRRUN HG foam and the layer of PWRRUN PB. The sides of the midsole are aggressively sculpted to have a fast and edgy look. (If you look fast, you’ll feel fast, right?) The other key updates include a new more responsive sockliner, a new engineered mesh upper (with an integrated tongue) that is subtly reinforced from TPU overlays on the Saucony logo, and a new lighter, lattice design of the rubber outsole.

Why You’ll Love It: You’ll love it because it accommodates a lot of gait styles and race paces without being overly soft or bouncy. It’s one of the few carbon-plated shoes that I would actually wear for slower (9- to 10-minute mile pace) long runs. It’s comfortable for a heel-striking gait because the shape and midsole technology allow you to quickly roll forward in one fluid motion without any sloppiness in the heel. The combination of midsole cushion, interior comfort and great energy return make long runs and long races a sublime experience. I haven’t raced in it yet, but I’ve run two 12-mile runs at an up-tempo pace (relative to my fitness level) and have absolutely loved it. It feels as good at the end of a run as the moment I initially laced it up, and the more I push the pace, the more lively it becomes. 

Pro: The Endorphin Pro 4 is very breathable and airy, but also secure and comfortable. The new version has been improved in almost every facet, especially the integrated tongue.

Con: One of the minor challenges I have with the Endorphin Pro 4 is that it’s about a half-ounce heavier than the previous version. It’s not a heavy shoe, but it’s also not a super-light racer, and it would be marginally better as a performance racer if it hadn’t gained the extra weight.

Those are Brian’s highlights of the new Endorphin Pro 4, but for the full story, you can check it out on our website.

#ReleasingEndorphins

Minute 5: Quick Intervals

• Ready to update your running playlist? Coach Trax is back with her recommendation of the week: Today's song is “Like I Say (I Runaway)” by Nilüfer Yanya. Yanya, a British singer-songwriter, learned how to play guitar at age 12 when she dove straight into rock and roll. She is most known for her breakthrough album, Ms. Universe, which was released in 2019 to rave reviews. “Like I Say” is the latest single off of her highly anticipated fourth album, “Method Actor,” set to be released this September. There is so much going on in this song and I am enthralled by it. It begins with a cool acoustic groove and gives you a taste of Yanya's unique and absolutely beautiful voice. Then it's a slow but steady build to a slamming refrain with bold guitars that light the song up in a totally new way. Back and forth like this for the whole song. Her music has an indie-rock-jazz vibe with a touch of psychedelic and electronic. So, yes, a little bit of everything. I've really never heard anything like it and that is so rare these days. I probably say that a lot, but that's the goal of these song picks, to keep things interesting and hopefully a little left of center. Hope you dig it as much as I do. I say that a lot, too. Listen on Spotify or Apple Music. #TurnItUp

• In Minute 6 of our last issue, we took a look at the importance of building ankle strength and stiffness to improve your running speed. Well, right next to the ankles are your calf muscles, and in case you didn’t know, they’re one of the most important components of a runner’s propulsion. That’s why calf raises can be such a useful tool, but if you really want to get the most out of them, you should be aware of the variations listed in this article: “Level up leg day with calf raises: Everything you need to know.” As an added bonus, you can watch this video on ankle strength from @fastmethodtraining for a few additional ankle exercises.

• In Boston, where history is revered, the Boston Marathon is more than 100 years old. The race is rich with history and tradition, so it’s probably not a surprise that a change in the race’s official logo has stirred up quite a debate. The BAA flipped the direction of the classic unicorn and altered some of its details to represent a more contemporary vision. That was the goal, at least, but it turns out that “Readers aren't thrilled with the new Boston Marathon logo.”

Minute 6: Daily Inspiration

As dedicated trail runners, we occasionally like to flex on our pavement pounding pals by extolling the wonderful views we enjoy while running through the woods and mountains. Unfortunately, we had to cringe when we saw this new video from @kalebs_adventures, pointing out that trail runners spend a heck of a lot more time staring at the ground in front of us before arriving at a scenic vista or outlook. Facts. Busted. This is a hilarious reminder that the expectation vs. reality of running can be substantial. Sure, trail running might not be as glamorous as some overzealous enthusiasts would have you believe, but we still think the challenging journey makes the view at the end all the more rewarding.

Minute 1: Outdoor group exercise could expand your lifespan

Strong social bonds and a supportive community are two of the most important characteristics found in the Blue Zones – those areas of the globe where life expectancy is remarkably high. As much as you may like to tell your boss or your significant other that your life depends on moving to an idyllic island in Greece or Japan, that’s probably not necessary, according to: “The Surprising Element You Need To Add To Your Exercise Routine for a Longer Life.” Researchers at the Mayo Clinic sought to understand the effect of combining socialization with exercise, and what they found was that group activity improved longevity far more than solo exercise. Those who played tennis regularly, for example, saw a 9.7 year increase in lifespan compared to sedentary peers, while solo joggers only increased lifespan by 2.3 years. When we exercise with others, it improves our accountability, increases our enjoyment, and provides opportunities to learn how to train better. If you’ve been a lone wolf in training, consider joining a run club or team sport to see just how much your physical and mental health improves. Speaking of mental health hacks, we’ve got to share this one: “You Don't Need To Hug A Tree To Benefit From Nature — Looking at One Is Enough.” In a recent study, researchers instructed participants to focus on either man-made or natural elements as they walked around outside. By recording their focus with eye-tracking equipment, they determined that focusing on green elements like trees and foliage experienced a significant improvement in mood and anxiety levels. In other words, a group run in a park or trail just might be the one-two punch you need to transform your wellness for the better.

#GroupTherapy

How To Avoid Running Overuse Injuries

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Minute 2: Adapt to any marathon challenge with this guide

In this episode of How I Met Your Mother, Barney Stinson famously argued there’s only one step to running a marathon: start running. Anybody who’s actually completed the full 26.2 knows that while the first step is perhaps the most important, it certainly isn’t the “only” step. Even if you execute the perfect training plan, unexpected race-day hurdles will come your way. And if your training plan was not executed perfectly (our hand is up), you may have even more hurdles to clear. For solutions to this dilemma, check out the useful tips in this new story from Outside: “Underprepared for a Marathon? We’ve Got You.” Running Coach Amanda Nurse says that if you realize late in your training that the course will be hilly, don’t try to force several hill workouts into your final days of training. Likewise, don't attack the hills too aggressively during your race. Both of those strategies will probably burn you out. Instead, focus on maintaining a consistent effort, allowing your pace to drop so you don’t run out of energy early on. Next is heat, which can set fire to your racing strategy if you aren’t careful. If the weather is far hotter than you’re used to, plan to stop at additional aid stations for water, and consider lowering your target pace at the start of the race until you’re acclimated. The original article covers a few more strategies to consider, but there are some challenges you can’t foresee until you’ve got marathon racing experience, and you can read about that in “Four things I, an experienced runner, learned from my first marathon.” This piece of advice resonated with us: “Don’t get too excited at the half-way point.”

#PreparationH-elp

Minute 3: These melatonin-rich foods can improve your sleep, eyesight, and more

As much as we appreciate the convenience of health supplements, it’s important to remember their benefits can almost always be replicated with real food. That’s why they’re called supplements, not substitutes. Ideally, you should be adding them to an already well-rounded diet that is based on foods that are varied and dense in nutritional value. If you’ve been relying only on supplements to get your melatonin, for example, you may want to consider eating: “The 7 Best Foods with Melatonin, Recommended by Dietitians.” As you may know, melatonin is a hormone that signals our body to fall asleep. Although it’s produced naturally in your brain, there is strong evidence to suggest consuming additional melatonin can improve total sleep time, according to: “What Does Melatonin Do, and How Does It Work?” Natural sources include pistachios, cherries, eggs and salmon. The benefits don’t stop there, however, because a recent “Study Suggests Melatonin Can Reduce Aging-Related Vision Loss.” After reviewing 15 years worth of records, researchers found that those who reported taking melatonin were 58% less likely to be diagnosed with age-related macular degeneration. Experts suspect that’s thanks to melatonin’s surprisingly effective antioxidative effects, and to learn more about that, you can read a study entitled: “Melatonin as an antioxidant: under promises but over delivers.”

#SupplementalReading

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Minute 4: Fixed time events work for runners of all ages and abilities

Since our first schoolyard competition, we’ve been taught that a running race means covering a certain distance as fast as possible. That’s how it’s done in virtually every level and event of track & field and XC, after all. We came across a good story this week, however, that reminded us that there is another approach to racing that can be a lot more fun: “The Virtues of Fixed Time Events.” Rather than running a course from start to finish, fixed time events typically set competitors off on a loop. From there, you’ve got a set number of hours to cover as much distance as possible, and whoever covers the most ground is the winner. One of the great things about this approach is that there is no cutoff time or DNF. As long as you’ve stepped onto the course, you’re already considered a finisher, and it’s up to you how far you’d like to run. The flexibility provided by fixed time events makes them one of the most accessible ways to get into ultrarunning, as you can see in: “Timed vs Distance Events: A Beginner’s Guide.” Choosing a fixed time event as your first ultra running competition can allow you to discover the unique challenges that type of running offers without the risk of setting an overambitious goal. In a 12-hour race, you may discover you need to rethink your whole fueling strategy, and unlike a 50-mile ultramarathon, you’ll have the freedom to stop, eat, and recover without worrying about facing a cutoff time. If that sounds good to you, then check out this list of “Upcoming 6H to 24H Classic Races in the USA.”

#OnMyOwnTime

Minute 5: Quick Intervals

• As a general rule, nutrition experts recommend consuming as few processed foods as possible. However, there are exceptions to every rule, and one writer says we should be careful about jumping on a recent TikTok trend promoting raw milk. That’s milk which hasn’t undergone the process of pasteurization, and while proponents of the drink say it can have beneficial effects on digestion and gut bacteria, the evidence isn’t so clear. Take a look at the: “TikTok Myth of the Week: Raw Milk Is Good For You.” BTW, whether it’s raw milk or pasteurized milk, it’s probably a bad idea to consume much of it within 24 hours of a race or hard workout, according to this story from Women’s Running: “5 Types of Food to Never Eat Before a Run (And What to Eat Instead).”

• Celebrity chef Gordon Ramsay is well acquainted with the dangers of a fast-paced kitchen. Hot pans, sharp knives and slick floors abound, and you’ve got to take safety precautions if you want to finish your shift in one piece. Lucky for him, Gordon takes that same approach into other areas of his life, including cycling. Last week, he had a serious accident on his bike, leaving his body with a severe bruise, but Gordon says he managed to escape a far more damaging injury thanks to his helmet. He took the opportunity to remind us that we should wear helmets every time we get on the bike, and if you want to see his moving plea, check out: “Gordon Ramsay Shared Shocking Before And After Photos Following A Devastating Cycling Accident.” 

• Being healthy typically doesn’t require extreme changes in your lifestyle. For most of us, a restrictive diet or over-the-top workout schedule could provide short term benefits, but it's not something most of us can sustain. One writer thinks that the key is small, subtle changes to your daily habits that add up to major benefits over time. If you want to learn his tricks, check out: “My 7 Healthiest Habits as a Wellness Writer.” Hacks include always making his own lunch and reading before bed rather than doom scrolling on his phone.

Minute 6: Daily Inspiration

Typically, when we hear about muscle or joint stiffness, we start to think about stretches or foam rolling techniques to address the problem. Well, what if we told you that a little ankle stiffness can actually improve your running performance? @804sportsperformance explains why that’s true, according to his observations of elite sprinters’ ankles. He demonstrated that if you want to be explosive, fast, and efficient, your ankle has to be stiff enough to absorb a lot of force, and that’s why runners of all kinds can improve their speed by performing the ankle strength drills and plyometric exercises he mentions in the clip below.

Minute 1: Should runners adopt a forward lean?

Most runners know a slight forward lean can improve your form, but how far is ideal? Just copy the Leaning Tower of Pisa, of course. After undergoing some straightening in the 1990s, the structure settled at a tilt of four degrees. Coincidentally, that’s the same amount researchers recommend, according to “Runners should lean forward a little, but not too much, new research says.” The study had participants run everywhere from an upright position to an eight degree lean, and they determined the halfway point of four degrees improved efficiency the most. Researchers aren’t exactly sure why this is the case, but they theorize a gentle forward lean allows you to take advantage of gravity propelling you forward, while a significant lean would require greater activation from your glutes to maintain balance. Of course, your lean is just one of many factors that impact your form, and to learn more about the others, you can check out “Exactly How to Nail Proper Running Form with Every Step.” Head position can impact your form as well, and experts suggest staring about 10 to 20 feet in front of you to encourage proper alignment. Another easy fix to form is making sure your arms don’t cross too far in front of your body. When we’re running, we want our movement to be forwards and backwards, not side to side. If you’ve played a sport like soccer in the past that requires a lot of lateral movement, you may have some bad habits when it comes to arm movement that will need correcting.

#LeanOnMe

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Minute 2: The connection between strength and longevity is clear

Just about everyone wants to live longer, but that won’t do you much good if you’re confined to an immoble lifestyle. Your golden years should be the time to sparkle and shine, after all, and that’s why some longevity experts are explaining “Why You Should Focus More on “Strengthspan” Than Lifespan.” Strengthspan refers to the period of your life where you’re able to deploy muscular strength. On average, we’ll lose about 4% of our muscle mass per decade without regular strength training, but the good news is, a few trips to the gym every week can dramatically reduce that figure. Why is that important for longevity? Well, maintaining a baseline of strength is vital for everyday tasks like getting in and out of chairs, carrying groceries, doing yard work, and more, according to “People Who Do Strength Training Live Longer — and Better.” Beyond that, research indicates a lack of exercise and strength training can be about as bad for your mortality risk as smoking. To see why, you can read these “7 Reasons Why Strength Training Is Key to Living Longer.” Strength training can improve metrics like blood pressure and body weight, but the benefits go beyond physical improvement. One study found that higher levels of strength was associated with a lower risk of Alzheimer's Disease, while another found that higher physical strength was associated with lower levels of depression.

#LiftYourLongevity

Accept the Challenge! Run the 40th Annual Army Ten-Miler!

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💪 Support Soldiers with each registration!

Minute 3: If you’ve got tight hamstrings, these techniques can help

If we had to rank muscles on their importance in running performance, hamstrings would probably earn a spot on the podium alongside calves and quadriceps. Of course, with all the physical demands runners put on their hammies, it’s no wonder they’re a common source of pain and tension. If that’s something you’ve struggled with yourself, you should check out “Tight Hamstrings? Try This Three-Dimensional Thigh Mobilization!” Orthopedic physiotherapist Joe Uhan says that hamstring tension is a complex problem, and the issue often lies in areas beyond the muscle itself. Imbalances between the quads, femur, and nerves in your leg can all manifest as pain in your hamstrings, and that’s why he recommends foam rolling all those areas in multiple directions. When foam rolling, it’s often assumed that applying pressure on a muscle directly against a bone is most effective, but Joe says that rolling perpendicular to the femur can push your muscles sideways, freeing them up the layer of fascia from the femur itself. In addition to rolling, stretching and strengthening the hamstrings can protect them against injury and soreness, so try out “6 of the Best Hamstring Stretches for Runners.” Once you’re limbered up from doing lunges and leans, build up your strength with “The 8 Best Hamstring Exercises For Strength And Power.”

#ThighsTheLimit

Minute 4: You Can Save Money on Running Shoes, but Buyer Beware

Every week, our friend Brian Metzler gives a deep dive on a fresh pair of shoes that make it easy to choose between the latest models. Most of the time, he’s looking at the cream of the crop for what these brands have to offer, but that’s not always the right choice for us as consumers. Luckily, he decided to take things in a different direction this week, detailing a number of expert tips and tricks to save money on your next shoe purchase. We’ll include the first few tips here, but be sure to check out the full review on our website to learn more. 

How much money do you expect to pay for running shoes this year? If you’re a regular age-group runner, it’s probably in the range of $280 to $600, depending on how many miles you’ll be running and the races you have on your calendar. That’s based on the notion that most high-mileage trainers and do-everything trail runners sell for about $140 and racing super shoes are in the $200 to $275 range. Most runners go through at least two pairs of trainers every year and, well, a new pair of racing shoes can blow everyone’s budget.

When buying a new pair of shoes, I highly recommend runners visit their local running store and spend time with one of the store’s expert shoe fitters. That way, you can find shoes that will optimally fit the size and shape of your feet and match any unique traits of your running gait. I’ll continue to stand by that same advice, even while making these suggestions on how to possibly save money on your next pair of shoes. Take these suggestions with a grain of salt, knowing the most important thing about your next pair of shoes is how well they fit and perform on your feet.

1. Shop From the Sale Table of Your Local Running Store

Speciality running stores are typically selling the current season’s shoes, and that’s what the shoe-fitter will likely bring out from the store room when recommending shoes during your fitting session. But if you’re on a budget and want to save money, ask about the store’s stock of sale shoes. Most stores have them on a table offered at discounted prices, but some keep them in the back with the rest of the shoes. Most of those shoes were very good the previous season, it’s just that they’ve been outdated by the new model. There’s no guarantee that the store will have your size in its sales stash, but it’s worth asking. I wouldn’t advise settling for just any model that happens to be your size because it’s offered at a reduced price. You still need to get shoes that fit your feet and match your gait.

2. Consider Discounted Closeouts Online

Every shoe brand has a direct-to-consumer sales website that is promoting the same models you’ll find at your running store. But somewhere on most of those same sites is a drop-down menu item that will point you to close-out models at a discounted price. The good news is that, if you know a brand and model that’s worked well for you, you could find exactly what you’re looking for and be able to keep running in the same shoes that worked well for you in the previous season. However, the challenge is that you might be enticed by another discounted model that you know nothing about and might consider opting for the great price. That could work out for you, but it could also be a recipe for disaster if the shoe just doesn’t fit well or match your gait pattern, leading to unexpected soreness or an overuse injury. Most retail sites offer discounted closeouts too, including the Clearance Gear offered by Running Warehouse.

Brian offers two more helpful tips in his full review, which you can check out on our website here.

#SummerSavings

Minute 5: Quick Intervals

• Get ready for your Friday fix of new music from Coach Trax: Today's song is “Diamond” by Soran. Based in Montreal, Soran, a half-Japanese and half-French singer, songwriter & multi-instrumentalist, has an incredibly unique sound and a really, really cool voice. His music is inspired by everything from R&B to Pop and you can hear the full spectrum across all of his songs. His latest album, “Loneliness Confetti,” was released this year and it is worth a listen; perhaps a couple times in a row, as you will likely catch something different the second time. There is something for every mood - chill music, run music, dance music - which you don't often get on a full album and is a big reason why I dig it so much. “Diamond” opens with a twinkly intro and moves smoothly into a sweet groove that hooks you from the first couple beats and locks you in further with his vocals, which are funky and, to be honest, kind of soothing. I'm a really big fan of this one; both the song and the artist. And, yes, very eager for more. Listen on Spotify or Apple Music. #TurnItUp

• Two words we often don’t hear in the same sentence are “soda” and “health drink.” Well, brands like Poppi are trying to change that with a new category of drink called a prebiotic soda. These beverages come fortified with fiber and other ingredients to support gut health, but are they an effective way to nourish your microbiome? Maybe not, according to “Are Prebiotic Sodas Like Poppi Actually Good for Gut Health?”

• We love almost everything about summer running, provided we don’t encounter a heat wave on our way. It goes without saying, but make sure you’ve got the proper gear, hydration, and safety precautions if you’re running in hot weather, or else you might learn first hand “What It Feels Like When You Have Heatstroke.”

• If you're like us, you probably procrastinated on finding a gift for the special Dad in your life. Even though your gift won't be delivered by Father's Day at this point, you can still make Dad's day by letting him know you just purchased something from him from our Gift Guide for Running Dads compiled by the Six Minute Mile crew. Buy now, shoot Dad a text and enjoy all of the gratefulness that flows your way. Click here to see our picks. And don't forget, Dads, there's nothing wrong with treating yourself with a gift to celebrate all of your hard work.

• If you’re trying to exercise multiple muscle groups at once, you won’t find many exercises more effective than the burpee. They’re a tough exercise, but for some folks, they aren’t quite enough. That’s why Training Peaks compiled a guide to burpees and variations to take things to the next level. If that sounds good to you, read “All About Burpees: Variations, Scaling & More.”

Minute 6: Daily Inspiration

Speaking of burpees, would it be crazy to do a whole lap around a track worth of them? How about a whole mile of various running drills? It won’t be easy, but that’s why fitness enthusiast @erichinman calls it the World’s Toughest Mile. He shared a clip of athletes that came together to take on this challenge: one lap each of burpee broad jumps, lunges, bear crawl, and run. We won’t blame you if you aren’t up for the full challenge, but even a few reps of each of these moves would make for a killer strength and conditioning workout. Follow along with the clip below to see for yourself.

Minute 1: Not every runner should complete a marathon, and that’s okay

Here at Six Minute Mile, we take great joy in hearing about our readers’ running achievements. We aim to provide that final push of motivation and confidence you need to pursue your goals. However, we believe in a balanced approach, combining encouragement with caution. That's why today, we’re warning that marathons aren’t right for everyone. Not running a marathon doesn’t make you any less of a runner, and you can decide what’s best for you by hearing these “8 Reasons Why You Shouldn't Run A Marathon.” If your main objective is to maintain health, marathons might be counterproductive. The 26.2 miles puts immense stress on your body, potentially leading to blisters, aches, and fatigue that could hinder your training progress as you recover. Furthermore, there’s no unique health benefit tied to the marathon distance. You can achieve similar improvements in cardiovascular health, endurance, and mental wellness by incorporating long runs into your training — runs that don’t necessarily cover the full marathon distance. Of course, races can be an excellent tool to motivate you and keep you focused on a goal, but there are plenty of other race distances worth trying. Here is how to set the right “Running goals: choosing the right race distance.” If you consider yourself a hybrid athlete who feels just as at home in the gym as you do on the road, then a 5K could be the perfect distance. If you still want to focus on endurance, a 10K or half marathon could be the right fit.

#HealthOverHype

Lumen measures your metabolism with a single breath

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Lumen is the world's first portable device validated to measure your metabolism with a single breath. The Six Minute Mile staff is a couple of weeks into their Lumen journey and are noticing stellar results from this powerful all-in-one health tool. Click here for thoughts on Six Minute Mile's thoughts on the experience so far. 

Lumen generates a composite score of your body's ability to perform during exercise by factoring in diet, sleep, and stress, then gives you guidance based on your personal wellness goals. The more scientific explanation of how Lumen scores your metabolic health with only a breath is measuring your RER (Respiratory Exchange Ratio). Lumen detects the concentration of CO2 in your breath and this provides you with real-time insights into your metabolic state and what your body is utilizing for fuel. You can learn more about the specifics in this recently peer-reviewed validation study.

We are excited to share that Six Minute Mile readers can now access the same technology once available only to professional athletes in hospitals and clinics. Six Minute Mile readers will also receive an exclusive 15% discount on their Lumen with code "SMM".

Minute 2: Sleep better before a big race with these tips

A race isn’t won or lost on the day of competition. Rather, the way you perform is the culmination of the weeks and months of preparation you’ve undergone, and the most important day in your journey just might be the day before your event. That’s where many athletes like to unwind to ensure they’re fresh for competition, but pre-race nerves can get in the way. Lucky for us, we read some excellent advice from the folks at Training Peaks, so if you “Can’t Sleep Before a Race? Try These 3 Expert Sleep Strategies.” Their first suggestion is to look at the big picture. This isn’t the first race you’ve run, and it won’t be the last, so don’t treat any single event as a make-or-break moment in your journey; a race can always be a stepping stone to bigger and better things. Similarly, there’s a lot more that impacts your performance than one night of sleep. Assuming you’ve been training, eating, and sleeping well in the lead-up to competition, you can rest easy knowing one poor night’s rest won’t wreck your potential. Next, TP recommends mental reframing strategies to keep the anxious thoughts at bay. Some athletes have found success with meditation, including Champion climber Natalia Grossman: “How Champion Climber Natalia Grossman Is Prepping For Paris 2024.” By meditating, journaling, and vocalizing her concerns to friends or her sports psychologist, Natalia is able to keep her cool while climbing in competition. Despite sounding very simple, meditation isn’t always easy for beginners, which is why you may want to consider these “3 Tips for Actually Enjoying Meditation, According to an Instructor Who Used To Hate It.”

#CalmBeforeTheCourse

Daily Performance Greens Packed With Clean Ingredients

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Energy to Run On

Gainful is leading the way when it comes to personalized supplement plans. They produce products using only clean ingredients and personalize each customer's nutrition plan by assigning registered dieticians for tailored guidance. Earlier this year, we took the Gainful quiz, got our personalized nutrition package, and detailed our few weeks as happy users here, "Supplement Review: Seeing the Gains with Gainful". Customized protein shakes have been a game-changer. 

Recently Gainful introduced their latest innovation, Daily Performance Greens. Concocted with 11 different fruits and vegetables, this daily beverage boost is packed with clean, clinically-backed ingredients that assist with gut health, mental focus, and immunity. With Gainful, we can always trust we're giving our body the best, with recipe transparency of powerful ingredients.

Are you looking to improve on that 10k or half marathon time this fall? Start your summer strong by adding Daily Greens to your morning routine to help yourself get to that PR. Fueled by powerful adaptogens like, L-Theanine, and Ginseng to enhance your mental strength and focus. 1 box contains 28 on-the-go packs so you can always be prepped for that extra boost.

Ready to see what all the hype is about? Gainful is offering new purchasers 20% off their first order by using code "6MM20" at checkout.

Minute 3: You don’t need running gels to fuel on the go

Last week, we put on our detective caps to get to the bottom of a running gel controversy. You can read all about it in Minute 5 of this issue, but it got us thinking, are there other ways to get energy on the go? We weren’t the only ones who’ve been curious, and one runner put things to the test in: “I Replaced Running Gels with Real Food and This is What Happened.” A running gel replacement needs about five things, says author Mallory Arnold: Carbs, electrolytes, compact size, ease of digestibility, and good taste. With those criteria in mind, she narrowed down her options to white bread with honey, a sweet potato, cereal, a banana, or dates. Sure enough, white bread with honey was Mallory’s top pick. She described it as boring but effective, and we imagine it feels a lot less silly than carrying an entire sweet potato with you on your run. While we’re on the topic of foods to support your running, we should mention these “12 Ways to Add Protein to Smoothies.” Oftentimes, athletes use supplements like whey powder to fulfill their protein needs and support muscle growth. However, you can get a larger variety of nutrients by sourcing protein from whole foods, and that’s why some nutritionists recommend adding Greek yogurt, tofu, peanut butter, and other ingredients to your shake.

#BreadForSpeed

Minute 4: Starting a new exercise plan? Give it three weeks to feel better

Mark Twain once said that “the secret of getting ahead is getting started.” For runners, the beginning phase of your training can be thrilling, but it’s also one of the hardest parts of the process. Whether you’re starting for the first time, or coming back after a layoff, it can be hard to build up momentum. If that’s something you’ve struggled with, you should understand that “The First Few Weeks of Exercise Are Often Excruciatingly Painful — Here’s What’s Actually Causing It.” Researchers have found that it takes about three weeks for our bodies to change its reaction to exercise stimuli. At first, our bodies are doing the bare minimum to repair damage to muscle tissue. That’s why recovery can feel slow, and pains like “delayed onset muscle soreness” (DOMS) are common. After three weeks of consistent work, however, you may experience a shift where your body goes from simply handling the stress, to overcoming it through increased muscle growth. Furthermore, runners’ hearts begin increasing in size, and our plasma volume grows to adapt to our increased oxygenation needs. That’s when the real fun begins, but until then, you may want to use these “5 top tips to beat DOMS after a workout at home.” It can be tempting to lie down and rest whenever your muscles are sore, but don’t take your R&R too far. That’s because increased circulation can allow your muscles to get the nutrients they need to repair, so some light activity can go a long way in speeding your recovery.

#ThreeWeekPeak

Ride the Hudson Valley with Bike New York

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The Discover Hudson Valley ride is an event for the whole family! Whether you want to ease in with a 15 mile route, grind out the miles at 100, or fall somewhere in-between, there are options for everyone. The event will also feature free Learn To Ride kids classes! Afterward, enjoy live entertainment, delicious food from local vendors, and a beer garden by New Belgium (21+). What are you waiting for? Register to Ride the Hudson Valley today!

Minute 5: Quick Intervals

• Among all the bad habits a runner can have, using shoes well beyond their prime might be the most common. Oftentimes, we don’t even realize what we’re missing until we finally step into a fresh pair and remember how comfortable they can be. If you’re guilty of letting sneakers overstay their welcome you should pay attention to these “5 signs that you need new running shoes.”

• Earlier in this issue, we covered some options to keep you energized during a run, but that’s only half the battle. Especially in the summertime, when we’re sweating a lot more than usual. It’s days like that when it’s a good idea to have some of the “6 Expert-Recommended Foods That You Should Eat to Boost Your Hydration” on hand. Included on the list are things like melons and cucumbers, which contain plenty of water themselves, making for a refreshing and low calorie snack to keep you on track.

• Like we said in Minute 1, running a marathon can take a lot out of you. Don’t get us wrong, though: anyone who feels they’re up for the challenge should go for it. Just don’t feel like the job is done once you’ve crossed the finish line. From there, it’s your responsibility to give yourself every advantage you can while recovering, and to learn how to do that, you can read this article from Polar: “From Finish Line To Feeling-Good: Your Post-Marathon Survival Guide.”

Minute 6: Daily Inspiration

Runners, never quit on your hips. They’re vital for maintaining proper form, and if you’re struggling to get full range of motion or experiencing pain due to tightness, we’ve got just the video for you. It comes from physical therapist Sam Caddick, aka @sjc.physio, and he’s got four movements to develop hip rotation, lateral hip control & hip flexor strength so that you can grow stronger and more flexible than ever. They go beyond a lot of the most obvious and common hip exercises we’ve seen too, so it’s one video you won’t want to miss.

Minute 1: Does fasted cardio actually burn fat?

Can runners get faster with fasted cardio? Intuitively, it’s always seemed logical that if we want to train our bodies to burn fat for upcoming marathons, we should run on an empty stomach in the morning so we don’t have recently-ingested carbs in our system. The research suggests it’s more complicated than that. Used incorrectly, fasted cardio is not only ineffective, but it can also be counterproductive for athletes. To get the real scoop on this fitness trend, check out: “When ‘Fasted Cardio’ Actually Makes Sense.” The bottom line is, fasted cardio seems to help if you’re dealing with a sensitive stomach, don’t have time in your schedule for several meals a day, or are generally trying to lower your daily caloric intake. What fasted cardio won’t do, however, is guarantee you’ll burn fat as you exercise. That’s usually the main selling point for fasted cardio, but according to this piece: “Fat Burning: using body fat instead of carbohydrates as fuel,” the way you exercise has a lot more to do with how much fat you burn, while diet and eating habits are less impactful. Research shows that when we exercise at a moderate intensity (about 50% to 65% of our VO2 max), we maximize our fat oxidation rate. Furthermore, there aren’t any ironclad ways to hack your diet to increase fat burning, but caffeine and green tea do seem to have a moderate impact on burning fat. If you’re interested in altering your diet for weight loss in general, you might be better off adding some of these: “5 high-volume, low-calorie foods to make cutting easier.”

#NotSoFast

Creatine + Collagen: The Essential One-Two Punch for Endurance Athletes

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Push What’s Possible.

Healthspan isn’t just about adding years to your life, it’s about adding life to your years! And that's much easier when you add the right supplements to your diet. 

From essential vitamins and minerals to specialized blends designed for an athlete’s needs, there's something out there for everyone. When combined with a balanced diet and regular exercise, supplements can help you feel more energized, improve your immune function, support brain health, and even promote healthy aging. 

But with so many options on the market, choosing the right supplement is like finding a needle in a haystack. That’s why we turn to Momentous, the makers of high-quality, science-backed, and rigorously tested supplements. They’ve got a two-in-one offer for collagen and creatine to fully support your development. Collagen reinforces the body’s structural foundation, while creatine fuels your muscles for explosive power. Become an unstoppable force and an immovable object with Momentus Collagen + Creatine.

Momentous pursues third-party testing and independent certifications. No fillers, no additives. What you see on the label is exactly what you get.

Momentous is offering subscribers of Six Minute Mile 15% off your first order. Click here and use code "SMM15" for these exclusive savings.

Minute 2: Runners can build full-body strength with this guide

They say there’s strength in numbers, and we’d have to agree. Especially if you’re referring to the number of pounds on the bar, or number of reps you’re completing in the gym. We love supplementing our running with strength training to improve performance and protect against injury, but it’s intimidating to choose from hundreds of possible exercises. Luckily, there’s a helpful new guide to be found here: “Strength Training Will Help You Run Stronger, Faster Half Marathons.” In this article, training is broken down into four categories with these simple corresponding charts: lower body, upper body, core, and plyometrics. On your strength training days, you may find it helpful to pick one or two moves from each category to build a full body workout. If you’re new to strength training, you may want to watch out for these: “7 Strength Training Mistakes Runners Make.” Endurance athletes often have a tendency to think that the more reps, the better. While it’s true that high rep ranges can improve muscular endurance, you’re already getting a lot of that type of stimulation during cardio exercise. Using low-rep, high-weight sessions can improve your strength and power, which can translate to a faster top speed and stronger kick in a race. In a similar vein, taking frequent rests during strength training can feel unusual to a runner who’s used to long, uninterrupted periods of exercise. However, taking your time between sets can ensure you’re performing quality repetitions with good form, and that’s what will deliver the best results over time.

#WeightWeightDon’tTellMe

Minute 3: How sweating and other factors make us born to run

Fish swim, birds fly, and humans run. If you ever had any doubt that you were meant to be a runner, we’ve got good news. The latest research indicates that running has helped humans evolve into one of nature’s most enduring animals, according to this new story from Outside: “Why You (Yes, You) Were Born to Run.” By now, it’s been well established that early human life involved quite a bit of persistence hunting. That's when an animal catches its prey by following it long distances until it reaches exhaustion. For that, the hunter needs a few things, like an abundance of slow-twitch muscle fibers, sweat glands to cool off, and long achilles tendons to recycle energy while moving. Lucky for us, humans have all those components, and it’s why we’re one of the most efficient animals when it comes to moving across land over long distances. Our ability to sweat is especially useful in these hot summer months, but did you know your sweat can teach you about your nutritional needs? Take a look at these: “4 Signs You Might Be a Salty Sweater – and Why That Matters When It Comes to Your Workouts.” If your sweat tastes exceptionally salty, your post-workout clothes become crusty, you’re cramping during workouts, or you crave salty food after a run, you may be losing a high amount of electrolytes via sweat. If so, you’ll want to replenish them with 5-10 ounces of an electrolyte-rich drink every 15-20 minutes. To dial in the perfect rehydration plan, you should consider using a simple biosensor like the one described in this review: “Basic Review: Nix Hydration Biosensor.”

#SaltLicks

Register today - St. Jude Memphis Marathon Weekend presented by Juice Plus+

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Registration is open for the 2024 St. Jude Memphis Marathon® Weekend presented by Juice Plus+, happening Saturday, Dec. 7 in Memphis, TN or virtually. Join runners, volunteers and supporters from around the world to support the lifesaving mission of St. Jude Children’s Research Hospital®: Finding cures. Saving children. ^®

St. Jude Memphis Marathon Weekend is the largest single-day fundraiser for St. Jude. Register for the marathon, half marathon, 10K or 5K – or even take on the two-race challenge.

Minute 4: Burn rubber on the trails with these four race-ready trail runners

Normally, we’re ecstatic to hear our friend Brian Metzler’s thoughts on just one pair of shoes. This week, we’re in for a treat, because he’s broken down the pros and cons of four top-notch trail racing shoes that will have you gliding up and down terrain with ease. We’ll include the highlights of the review here, but be sure to check out the full review on our website to learn more.

Racing on trails is both similar and much different than running fast on the roads, though I’d argue that the thrill of racing on the trails is heightened by the technicality of the terrain and the environment around you. In a road race, the goal is to run at a consistent pace just below your red line as your heart rate gradually increases from start to finish. On the trails, because the race course is often hilly with steep climbs and fast descents, there’s no such thing as a consistent pace or heart rate. Your heart rate and breathing might spike early in a race and stay elevated all the way to the finish line, even though you’re trying to recover on the downhills or flat sections. 

The racing shoes for each discipline are similar and different, too. The universal design paradigm for road racing super shoes has evolved around hyper-responsive midsole foams with lightweight uppers and minimalist rubber outsoles. Trail running shoes built for running fast on moderate to rugged terrain also have lively midsole components and some type of internal devices to enhance energy return, but those plates and rods embedded in the midsoles serve a dual-purpose of enhancing propulsion and modulating stability, while the outsoles on trail shoes are all about providing reliable grip specific to the terrain you’re running over. 

Here’s a rundown of four of the best race-ready trail running shoes you’ll find at running stores this summer.

Adidas Agravic Ultra Speed, $220

This is the new hot rod of the trail running scene. It’s built to be fast and responsive on milder trails without a lot of rocks, rocks and other obstacles. It has four hardened-Peba stability rods embedded in the forefoot of its energetic EVA-blended Lightstrike Pro midsole and a dramatically rockered shape that creates an extremely propulsive ride. It’s not very stable on rugged and rocky terrain, but it can fly on smooth dirt trails, gravel roads or mildly technical routes.

Best for: Long-distance racing on mild trail surfaces

Best feature: The innovative chassis combines a springy midsole foam, stabilizing energy rods, and a rocker shape for a rhythmically propulsive ride on smooth terrain. 

Weights: 8.1 oz. (women’s size 8); 9.5 oz (men’s size 9)
Heel-Toe Offset: 8mm; 38mm in the heel, 30mm in the forefoot

Craft Pure Trail, $170

This is a versatile, all-around trail running shoe that can tackle a wide range of terrain. It’s like a mid-range SUV with plenty of creature comforts that also has the technical skills to go off-roading. Its chassis is built on a thick layer of Craft’s high-rebound supercritical Cr midsole foam, which creates a soft, responsive, and stable ride. It’s not a super fast or light shoe, but it can be a reliable workhorse that can tackle multi-hour runs on a variety of terrain types.

Best for: Running slower to moderate paces for long distances on mild to rugged terrain
Best feature: The thick, knobby rubber outsole can bulldoze over just about any terrain you’ll encounter—dirt, gravel, boulders, logs, streams, and even wet grass.

Weights: 8.5 oz. (women’s size 8), 10.8 oz. (men’s size 9)

Heel-Toe Offset: 6mm (35mm in the heel, 29mm in the forefoot for men; 36mm in the heel, 30mm in the forefoot for women)

Brian covers an additional two shoes in his full review – the Nike Ultrafly (the Tesla of trail running shoes) and the New Balance Fuel Cell Supercomp Trail (a cross between a Formula One car and a Jeep) – which you can read about on our website.

#FantasticFour

Accept the Challenge! Run the 40th Annual Army Ten-Miler!

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Run Your Best 10 miles in Washington, D.C. this October! 🇺🇸 Register now and be part of this unforgettable event! Race registration is open to the public and available for multiple age groups! Registration is open now on www.armytenmiler.com! Hurry, this event is selling fast! 

🏛️ Run past iconic landmarks

🏅 Get a medal

💪 Support Soldiers with each registration!

Minute 5: Quick Intervals

• When motivation is low and you need a pump up jam, you can always count on Coach Trax’s recommendation to keep you moving. Here are her latest thoughts: Today's song is “All A Mystery” by Phantogram. This New York duo, made up of Sarah Barthel and Josh Carter, have been making really good music together for more than 14 years. They have released four studio albums and their sophomore effort, “Voices” is one of my all time favorites for running. Barthel's vocals along with their “mind-bending guitar and hazy synths,” as described by “TSIS,” produces a sound that's very unique to them and is likely a big reason behind why they have been so successful. “All A Mystery” was just released this spring and will hopefully be on a fifth album, predicted to launch this fall. We haven't had new music from them since 2020 so I'm overly excited for this one. Based on this single, I'm guessing the album will be a lock. I do love a good mystery, though. Don't you? Listen on Spotify or Apple Music. #TurnItUp

• An energy gel company known as Spring Energy came under fire last week when a Reddit user tested one of their products called “Awesome Sauce.” The results weren’t so awesome, and it turns out the gels contained far fewer calories and carbs than advertised, meaning users were probably underfueling during their runs. Well, a third-party lab wanted to confirm these findings, as well as check on a few other popular gels (including Honey Stinger, GU and Maurten), and you can see the results here: “Investigation: Lab Tests Confirm Spring Energy Misrepresents Carbs and Calories, 7 Other Brands Have Accurate Labels.”

• Many of our friends and fellow endurance sports nerds still put stock into the goal of hitting 10,000 steps per day as a minimum to maintain basic fitness. One journalist dared to double down, and what she found was better sleep and faster recovery. If you think 10,000 steps per day just ain’t enough, check out: “I walked 20,000 steps every day for a week—and the results surprised me.”

Minute 6: Daily Inspiration

What does it take to be named the NFL’s Offensive Player of the Year? Just ask Christian McCaffrey, the 49ers running back who’s got enough speed to hang with world class sprinters. It’s no coincidence he can move so swiftly, given his training routine that was put on display in a recent video from @burgsportsperformance. His workouts are derived more from wise track coaches than from “sprint til you barf” football coaches. McCaffrey relies on a range of speed and agility drills and all that versatile movement helps keep his muscles primed for explosive speed in any direction. If you want to vary your same old routine and develop your speed for summer road races, follow along with his exercises in the clip below.

Minute 1: What type of sprinting can help endurance athletes?

We love almost everything about our weekly long run. It improves our endurance, it can feel like a meditative experience, and it justifies a big brunch afterward. The only problem? Long runs take awhile to complete. If you need to generate more improvement in less time, a recent study found that sprint intervals as short as 20 seconds could improve aerobic fitness: “Longer sprint intervals can improve muscle oxygen utilization compared to shorter intervals.” Researchers split participants into two groups and had them perform sprint intervals for either 10 or 20 seconds. One goal was to determine the minimum effective duration of an interval to improve oxidative metabolism (aka aerobic respiration), and the 20-second sprints appeared to do just that. It follows that even endurance athletes can benefit from short sprinting workouts, but it’s important to understand the unique downsides to this type of exercise: “Speedwork – Risks and Benefits.” The harder you’re pushing your body, the more likely you are to injure yourself, and that’s why warming up is essential before a tough workout. Furthermore, experts recommend doing no more than 15-20% of your training at a high intensity level. Keeping those guidelines in mind, speedwork can transform your athletic potential for the better, and you can find ideas for designing a routine for your needs in this piece: “Sprint Training Workouts for Distance Runners.”

#SprintCondition

The Endurance Essentials from Momentous

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Push What’s Possible.

There are no quick fixes when it comes to longevity. It takes relentless commitment to your health, exercise regimen, and recovery. Mental and physical longevity are easier said than done but the reward is invaluable. You may assume that you’re getting everything your body needs from your diet or a simple green juice but we recently discovered that most people are still short on essential nutrients our bodies need to function at our best. 

The Six Minute Mile staff levels up by taking Momentous Creatine, Omega-3, and Protein daily to ensure all of our nutritional bases are covered. These three super supplements support nearly all the cornerstones of health - from aiding in cognitive function to reducing inflammation in our muscles and joints. Since adding Momentous to our daily protocol we’ve noticed waking up feeling full of vigor and clarity. They fit perfectly with the other wellness products in our toolkit, including iced coffee. 

We’ve been trusting Momentous for years which makes the decision easier. Our trust in Momentous is because we’ve been partnering with them since 2021 and love how they’ve made our bodies feel since. They're dedicated to working with the best, from their collaboration with experts to their unparalleled commitment to only using the highest quality ingredients. They also heavily invest in third-party testing - holding their products to the standard set by the most demanding organizations including the NFL and NBA. What’s on the label is what’s in the product—and absolutely nothing else. They call it the Momentous standard, which makes it the industry's leading standard in quality.

Momentous is offering subscribers of Six Minute Mile 15% off your first order. Click here and use the code "SMM15" for these exclusive savings.

Minute 2: Runners, don’t fall for these knee health myths

If you know an orthopedic surgeon who owns a Mercedes G Class AMG, chances are they earned that sweet whip in part through the misfortune of patients with injured knees. Lest you resent this vulture economy, you should know that a) surgeons help a lot of runners; and b) your knees are actually a lot sturdier than you may think. We don’t have many running friends who have avoided knee pain altogether over the years, but the remedy doesn’t have to be as drastic as surgery or as depressing as full rest, according to this new piece from Canadian Running: “Ignore these myths about your knees.” Orthopedic surgeon Dr. Howard Luks says that unlike many other types of running injuries, the solution to mild soreness in the knees may not be time off. Instead, he recommends dialing back your volume, emphasizing consistency over intensity in your training. He also notes that healthy knees have to be supported by various muscles and joints in your lower body. That’s why adding in some strength and mobility work could be the key to alleviating your pain. To understand what muscles need development, you can check out this overview from Johns Hopkins: “Patellofemoral Pain Syndrome (Runner's Knee).” Once you’ve got an understanding on the problem, consider using this: “Exercise Program for Patellofemoral Syndrome.” Included are exercises that target the quads, hips, glutes, and hamstrings. Additionally, it’s recommended that you develop balance and stability by using some of “The 5 Best Single Leg Stability Exercises.”

#EveythingYouKneed

Minute 3: Everything a runner should know about protein

Carbs get a lot of love from runners. Many athletes still base their whole race-week nutrition around a carbo-loading protocol. It makes sense, given that carbs are the body’s most efficient source of energy in most circumstances. That’s all well and good, but there’s an unsung hero in a runner’s diet that’s just as important for developing your performance over time: protein. Take a look at this piece from iRunFar: “Fueling the Distance: Why Protein Is Crucial for Runners.” Unlike carbs, protein isn’t something you need to stock up on in excess before a race. That’s because they aren’t used primarily for energy. Proteins are the building blocks for muscles to grow, and that means eating at least 0.8 grams of protein per kilogram of body weight per day is vital if you want to adapt to your training and prevent lingering soreness. Some experts recommend eating as much as 2.2 g/kg/day, and if you’re looking to build strength and explosiveness like an elite Olympian, you may want to read “What Does The Fastest Woman In The World Eat For Breakfast?” Sha’Carri Richardson took home the gold in both the 100 meter dash and 4x100 meter relay at the World Championships in Budapest last year. She’s looking to carry that dominance into the 2024 Olympics, and she says high protein snacks like eggs and yogurt are helping her get there. If you’re looking for one final source of protein that runners love, check out something that is all the rage among athletes these days: “The Benefits of Grass-Fed Beef for Athletes.”

#SteakTips

Maximize your performance with Adapt Naturals

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Want to smash your 5k PR or conquer a half marathon without overhauling your training plan? Introducing Bio-Avail Omega+ from Adapt Naturals, the game-changing supplement that delivers the power of ultra-pure fish oil, curcumin, and black seed oil in one convenient formula.

Backed by years of scientific research and clinical experience, the key ingredients in Bio-Avail Omega+ work together to support your fitness goals:

👉Ultra-pure, sustainable fish oil provides essential omega-3s EPA and DHA, shown to reduce exercise-induced inflammation, boost endurance, and speed muscle recovery

👉Highly bioavailable curcumin helps alleviate joint discomfort and stiffness, allowing you to train harder with less discomfort

👉Cold-pressed black seed oil enhances cardiovascular efficiency and VO2 max so you can push your limits

Bio-Avail Omega+ is the only product on the market that combines these three powerhouse ingredients, giving you a convenient and cost-effective way to unlock their benefits. Say goodbye to juggling multiple supplements and hello to more time and money for the things you love.

As a special offer for the Six Minute Mile community, we're giving away a FREE pouch of Bio-Avail Colostrum+ with every purchase of Bio-Avail Omega+.

Bio-Avail Colostrum+, featuring grass-fed bovine colostrum, lactoferrin, and beta-glucans, is a powerhouse for fortifying your immune defenses and gut health. These benefits translate to fewer missed training days and better nutrient absorption to fuel your workouts. Talk about a performance edge!

Whether smashing PRs is your passion or you simply want to feel amazing in your daily pursuits, Bio-Avail Omega+ and Colostrum+ are the dynamic duo to help you reach new heights. You’ll feel the difference in energy, stamina, and recovery within days. 💪

Upgrade your performance today with this exclusive Six Minute Mile offer. Get ready to shatter your PRs and blaze past the competition!

Minute 4: Don’t make these mistakes when you foam roll

Foam rollers have been around since 1987, but until fairly recently, their use was mostly limited to rehab clinics. Now more than $300M of these devices are sold worldwide every year, and that number is expected to reach $1B in the next 10 years. That’s good news if you own stock in a foam roller company, but some experts are warning that this rapid growth in popularity has created many instances of misuse. If you want to get the most out of your recovery devices, you should know the “5 Common Mistakes Runners Should Avoid When Foam Rolling.” The first thing you should know is that with foam rollers, less is more. The goal is to mobilize tissue and relax your muscle, but if you’re digging in for too long or with too much pressure, foam rollers can actually increase your stress response. To avoid this, use slow, gentle movements for 10 minutes or less. On a similar note, listen to your body and dial it back if foam rolling a tender area is causing you excessive pain. Rolling the joints, tendons, and connective tissue around a sore area can be just as effective as rolling the muscles themselves. For a good how-to guide, check out this advice from Peloton: “3 Foam Roller Moves for Legs.” These techniques will aid recovery in your quads, calves, and hamstrings. Of course, you’ll need the right tools for the job to see benefits, so check out this list our staff compiled: “Our Favorite Foam Rollers and Recovery Tools - 2024.”

#RollingIntoRecovery

SEA GULL CENTURY September 28, 2024 Salisbury, MD

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Visit www.seagullcentury.org for more information 

Minute 5: Quick Intervals

• Being a runner in 2024 can feel like a constant balancing act between technology and tradition. Fitness trackers and GPS watches can provide valuable insights, but we shouldn’t forget the value of unplugging and simply listening to our bodies to inform our training. If you’re looking for a way to lessen your dependence on digital trackers, then you may want to read “How to ‘Track’ Your Runs Without a Fitness Watch or App.” In a variation on that theme, Training Peaks offers three simple ways to see if you are making progress: “Fitness Tests: Is Your Fitness Improving?” Their tests don’t involve running for a PR at a given distance to see how fit you are. Instead, one test suggests staying in heart rate Zone 1 over a 5-mile run. If you had to run at a 12-minute/mile pace to stay in Zone 1, your goal should be to increase your pace a few weeks later while still staying in Zone 1. In other words, your heart should be working less to cover the same amount of mileage.

• If you’ve been sitting at a desk all day, we’re telling you to pause your reading, stand up, and stretch. More and more, folks are reporting back pain and declining fitness thanks to a sedentary lifestyle, which is why it’s important to break up the day with the occasional movement. If you’re looking for a new stretch to try out, here is “A Dead-Simple Stretch for People Who Sit All Day.”

• As the winner of multiple Ironman world championships, it’s safe to say Sebastian Kienle knows a thing or two about training smart. Lucky for us, he spoke to the folks over at Red Bull to compile a list of his 10 most important insights for running a half marathon. For tips on setting your training timeframe, finding the right nutrition, and more, read: “Want to run a half marathon? Here are 10 tips from professionals.”

Minute 6: Daily Inspiration

It’s no secret that athletes with a strong sense of purpose will have the most success with their running. The beauty is, you get to decide for yourself what success looks like, and why you want to train and compete. Recently, @ironmantri asked competitors why they participate in an Ironman, and the variety of answers really opened our minds. We saw ourselves in a few of the responses, but many provided a fresh outlook. Some folks are in search of community, others want to discover their own limits, but it all goes to show there’s no right or wrong reason for training. Take a look at the clip if you need some inspiration in the search for your “why.”

Our third monthly recap is here

Once again, we’re bringing a new edition of Six Minute Mile to you, free of charge. We’ve compiled the most-clicked stories from the last four weeks for your convenience. It’s our way of making sure that you don't miss any of the content that your fellow runners/readers loved the most. We hope you enjoy this roundup of our best stories from May. Cheers!

Minute 1: Cycling offers unique benefits for endurance athletes

The responses to our reader survey last year reminded us of a scene from the Blues Brothers movie, when Dan Ackroyd’s character asked: “What kind of music to you usually have here?” The woman with a cotton candy hairdo tending bar answered earnestly: “Oh, we got both kinds. We got country and western.” In our reader survey, y’all listed running as your favorite activity (no surprise) and hiking/walking as your second favorite form of exercise. If you are looking to expand your genres a little, cycling can be a welcome distraction from the daily grind and can also boost your running, according to: “These 8 Benefits of Cycling Will Convince You To Hop on a Bike ASAP.” One of cycling’s greatest strengths is its versatility. For starters, it can be done inside or out. That means you don’t need nice weather to take a ride. You can even use a stationary bike converter to train on a road bike from the comfort of home. Cycling is also a low-impact activity, unlike running, which makes it useful for active recovery. Slow rides are key for flushing out lactic acid and stimulating blood flow, according to this recent piece from MarathonHandbook: “The Benefits Of Cycling For Runners: How To Use Cycling To Improve Performance.” Many athletes also find it easier to keep their heart rate low while cycling compared to running. If you’ve tried to engage in zone 2 training as a runner but can’t seem to maintain your target BPM, an easy bike ride could be just the thing. Cycling can be an excellent tool for runners, but if you’d like to switch your focus and make it your main activity, you’ll want to read: “From runner to cyclist.”

#PedalToTheMedal

Ditch Those Sugary Sports Drinks

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LMNT has everything you need to recover from your workouts with no added junk. Packed with sodium, potassium, and magnesium, LMNT supports optimal hydration by replenishing what your body truly needs to help you avoid headaches, muscle cramps, and more, making it perfect for every athlete. As a Six Minute Mile subscriber, you’ll get a free LMNT sample pack of 8 delicious flavors with your drink mix order today. Plus, you can now get their new LMNT Sparkling — a bold, 16-ounce can of sparkling electrolyte water.

Minute 2: These tips can help stave off a sweet tooth

Do you need saving from your craving? Our bodies are hard-wired to seek sugar as a rapid source of energy, but that evolutionary preference doesn’t always work in our favor. Early on in human history, a sugar craving would drive us to forage for fruits and berries, but now that we’ve got easy access to processed foods and added sugars, it can help to employ a few techniques to moderate your consumption. That’s why you may want to try “The 7 Best Drinks To Stop Sugar Cravings.” Our bodies aren’t perfect when it comes to signaling what we want, and sometimes, we misinterpret thirst for hunger. The next time you’ve got a sugar craving, try grabbing a glass of water first to see if it satisfies your urge. If it's the flavor you’re after, infused water may be the solution. Infused water is made by immersing fruits, veggies, or herbs in your water to enhance the taste. As an added bonus, you’ll even get a few additional vitamins and minerals in your cup. Diet isn’t the only way to control sugar cravings, according to: “A Simple 3-Step Plan to Stop Sugar Cravings.” Some experts think that when we experience a sugar craving, our minds are really after a “feel good” chemical. Exercising or going on a brisk walk can release endorphins, boosting our mood without relying on a potentially unhealthy consumption habit. Finally, you might be able to reduce sugar cravings by using less artificial sweeteners, because “Artificial Sweeteners Make You Crave More Sweets: 8 Nonnutritive Sweeteners To Avoid If Possible.”

#SweetNothings

Minute 3: Here are the best fitness tests of the week

One of the best parts about running a race is that it provides immediate feedback. You learn if you’ve gotten faster and you learn if your training is working. While racing is a good way to see how your running is developing, there are other elements of fitness that deserve your attention. If you want an assessment beyond the time on your watch, you should “Test Your Core Strength With This 10-Minute Hard Ab Workout.” This list of exercises go well beyond crunches and planks, starting with leg raises to engage your quads and hamstrings in conjunction with your abs. That’s especially useful for runners, since your core and lower body muscles need to work together to maintain proper form. Speaking of tests, we also found “Six Tests Every Runner Should Take” to get a better gauge on their overall wellness. A good way to check if your legs are healthy and strong is the single-leg hop test. Start by hopping up and down on one leg 12 times, then forward and backwards 6-12 times, and finally left and right 6-12 times. If your pain rises above a 3 out of 10 at any point, it could be a sign you need to rest. Runners should also try the “shoe test,” which can be done after 300 miles of running in a single pair of shoes. Once you’ve hit that benchmark, examine the wear and tear on the soles, both inside and out, to determine if you’re experiencing over or underpronation. If you discover any issues, you can use these “Top 8 Overpronation Exercises” to take a step in the right direction.

#TestPrep

Minute 4: What happens if you only train at low intensity?

These days, we hear so much positive news about Zone 2 training that it makes us wonder if we should even bother with other heart rate targets. Intuitively, it might seem like you’ve got to train at a high intensity to improve Zone 4 or 5 performance, but one endurance athlete set out to test that theory in: “Zone 2 for six weeks: How much fitness did Manon Lloyd gain?” If you need a refresher, Zone 2 training is a low intensity level you can sustain for a long time, and it’s crucial for developing your endurance. Even though the training is slow, it can still improve your race pace. That’s because Zone 2 training develops your slow twitch muscle fibers, improving your ability to clear lactic acid during high-intensity exertion. That all sounds well and good, but what do the numbers say? Well, you can see Manon’s results in this YouTube explanation: “How Fit Did I Get Doing Zone 2?” As you might expect, her power output while running below her lactate threshold (LT) increased by 20 watts. That means she could run faster while maintaining a low intensity level. On the flip side, her Power at VO2 Peak also increased by about 32 watts, meaning she performed better at high intensity levels too. Of course, Manon only trained for 6 weeks, and these results would likely plateau fairly soon without adding in higher zone training. If all this talk of zones and numbers has you confused, you may want to read: “Training methodologies made simple.” In that article, you can find a chart that translates the 3-zone model, 5-zone model, Heart Rate Percentages, RPE Scales, and more.

#ItTakesZone2ToTango

Minute 5: Why does Japan have such a low obesity rate?

Trying to eat healthy in the modern world is hard. There’s a fast food joint on every corner and grocery aisles are packed with ultra-processed snacks. As a result, America’s obesity rate has climbed to 43%, and many other wealthy nations aren’t far behind. It's no wonder that new weight loss drugs like Ozempic are selling out all across the globe, but not every country is trending this way. One journalist traveled to Japan on a quest to discover why, and you can read his findings in: “The Land That Doesn’t Need Ozempic.” Japan’s national obesity rate is a mere 4.5%, and Johann Hari says it could be because of their practices around cooking and eating, starting with food preparation. In Western cuisine, it’s all about adding flavor; a butter baste here and a pinch of salt there. Japanese cuisine, on the other hand, attempts to draw out the inherent flavor of ingredients using as few additives as possible. Then, there’s the concept of “Hara hachi bu,” which encourages people to stop eating when they feel about 80% full. That gives your brain time to catch up to your stomach and prevent overeating. These behaviors are part of the reason why pockets of Japan are considered “blue zones,” or areas with abnormally long life expectancy. How you eat matters, but so does what you eat, and that’s why you should familiarize yourself with: “The Okinawa Diet: Eating and Living to 100.” According to research, a traditional Okinawan diet is 96% plant-based, and it’s believed the high ratio of nutrients per calorie found in vegetables is key to their longevity-boosting properties.

#LessIsMore

Minute 6: Daily Inspiration

On the first day back at work after a marathon, runners have earned the right to wear their finisher medal and collect pats on the back. All those athletes would never have made it to the finish line, however, without the thousands of volunteers required to produce the race. They rarely get the fist bumps in the office, but sometimes they make heroic contributions beyond just handing out water cups. @caitlynmiller_fit shared a powerful story about how she hit the wall during the very warm conditions at this year’s Boston Marathon, and just after she crossed the line, she began staggering and looked as if she was about to faceplant. Not on the BAA medical team’s watch! To see one doctor’s remarkable catch, check out Caitlyn’s video below, along with a brief recap of her struggles.

Minute 1: Is creatine just for weightlifters?

When you think about muscle-building supplements like whey powder, amino acids, or creatine, you probably associate them with bodybuilders who are going for a Mr. Olympia-level physique. Sure, they can help increase your muscle size, but for creatine, that’s just the tip of the iceberg. If you want to see just how diverse the benefits can be, check out: “How to Use Creatine to Optimize Your Well-Being and Training Results.” As you may know, creatine is a naturally-occuring compound used by our cells to produce ATP. That’s our main source of rapid energy when we exercise, which is why it’s so popular among sprinters and weightlifters. According to the latest research, it can also be beneficial for controlling blood sugar levels and improving cognitive function. In fact, it can have such a potent effect on the brain that some researchers think “Creatine might help treat depression.” Creatine is used by both our muscles and brain for energy, and creatine supplementation could allow for greater brain energy storage for a clearer and more positive mental state. So we’ve established that creatine could make you stronger, smarter, and happier, but what about faster? The answer to that can be found in this Trail Runner piece: “Should Runners Supplement With Creatine?” Creatine won’t boost your endurance directly, but it could improve your capacity to surge into a faster pace mid-run. That’s huge if you’re looking to develop a stronger kick to get the edge over your competitors at the end of a race. Of course, it’s always a good idea to fact check the validity of your supplements, and this overview of the literature written by Dr. Rhonda Patrck makes it easy to understand: “FoundMyFitness Topic - Creatine.” You may also want to check out these “Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?”

#CreatineJuices

Maximize your performance with Adapt Naturals

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Want to smash your 5k PR or conquer a half marathon without overhauling your training plan? Introducing Bio-Avail Omega+ from Adapt Naturals, the game-changing supplement that delivers the power of ultra-pure fish oil, curcumin, and black seed oil in one convenient formula.

Backed by years of scientific research and clinical experience, the key ingredients in Bio-Avail Omega+ work together to support your fitness goals:

👉Ultra-pure, sustainable fish oil provides essential omega-3s EPA and DHA, shown to reduce exercise-induced inflammation, boost endurance, and speed muscle recovery

👉Highly bioavailable curcumin helps alleviate joint discomfort and stiffness, allowing you to train harder with less discomfort

👉Cold-pressed black seed oil enhances cardiovascular efficiency and VO2 max so you can push your limits

Bio-Avail Omega+ is the only product on the market that combines these three powerhouse ingredients, giving you a convenient and cost-effective way to unlock their benefits. Say goodbye to juggling multiple supplements and hello to more time and money for the things you love.

As a special offer for the Six Minute Mile community, we're giving away a FREE pouch of Bio-Avail Colostrum+ with every purchase of Bio-Avail Omega+.

Bio-Avail Colostrum+, featuring grass-fed bovine colostrum, lactoferrin, and beta-glucans, is a powerhouse for fortifying your immune defenses and gut health. These benefits translate to fewer missed training days and better nutrient absorption to fuel your workouts. Talk about a performance edge!

Whether smashing PRs is your passion or you simply want to feel amazing in your daily pursuits, Bio-Avail Omega+ and Colostrum+ are the dynamic duo to help you reach new heights. You’ll feel the difference in energy, stamina, and recovery within days. 💪

Upgrade your performance today with this exclusive Six Minute Mile offer. Get ready to shatter your PRs and blaze past the competition!

Minute 2: These drills and exercises can overhaul your running form

Can running backwards propel your training forward? It seems so, according to a recent guide from Canadian Running magazine. It may look a little silly, but backwards running can activate your hamstrings in a unique way to improve your running form and performance, and that’s why it landed a spot on this list of “4 dynamic drills to finesse form and turnover.” If you remember our past advice on improving running form, you’ll know that most experts don’t recommend trying to actively change your form while you run. Instead, it’s better to perform drills that make your legs strong, flexible, and springy so that when you return to running, you’ll naturally adapt to a more efficient stride. In addition to backwards running, high knees, single leg snapdowns, and A-skips are some of the most effective methods to fix up your form. While we’re on the topic of exercises to improve your running, you may want to “Add these 4 easy gluteus minimus exercises to your workout routine.” The gluteus minimus may sound small due to its name, but it can have a big impact on your running. That’s because it plays a key role in stabilizing your hips, and you can ensure it’s working well by adding clamshells, side lunges, glute bridges, and fire hydrants to your routine.

#DrillSergeant

Minute 3: Ride a Peloton without breaking the bank

In Minute 1 of this past issue, we saw how cycling could be one of the most effective forms of cross-training for runners. We love how it can be done indoors, thanks to spin bikes or stationary bike converters, and for a lot of us, there’s no better choice than a Peloton bike. They make cycling fun and convenient, but the only problem is, Pelotons sure ain’t cheap. Unless you buy used, that is, and for a guide on how to find the perfect deal, check out: “What to Consider Before Buying a Used Peloton.” These days, a standard Peloton bike can be bought used for less than half the cost of a new model, but there are a few things you should know before you make a purchase. First, the Generation 1 bikes (the ones with an orange power button) are no longer supported and won’t connect to Peloton’s network. You can replace the touchscreen with a modern tablet to return full functionality, but it will cost you about $375. Next, before buying any used Peloton bike, you should ask the owner what their riding habits were like and how many miles have been put on the bike. The more they’ve used it, the more likely it is you’ll need to replace parts like the pedals or bearings in the center of the flywheel. Peloton might be the most recognizable brand in the space of smart bikes, but they’re far from the only choice. If you want to see what other options are out there, check out the “Best Peloton Alternatives for 2024.”

#BargainBiking

Struggling to Sleep? Try This…

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One night of bad sleep can make you cranky, exhausted, and unproductive. But in the long term, poor rest can lead to memory issues, trouble with concentration, weakened immunity, and the risk of high blood pressure. Enter Beam, the nighttime ritual behind 15 million nights of improved sleep.

Beam Dream is a delicious nighttime hot cocoa full of ingredients designed to make you fall asleep faster and stay asleep longer. It’s a lofty promise, but they’ve done their research: a clinical study revealed Dream helped 93% of users get a more restful night's sleep and wake up feeling more refreshed. Packed with five natural sleep-promoting ingredients (CBD, reishi, magnesium, L-theanine, and melatonin), zero added sugar, and only 15 calories, simply sip a half-hour before bed, then drift into your deepest night's sleep.

Even better? Enjoy a guilt-free dessert and a solid night’s rest. Six Minute Mile readers get up to 45% off with code "MILE45" using our exclusive link here.

Minute 4: Shoe Review: Adidas Takumi Sen 10 ($180)

With all of the excellent running shoe advice we have shared from our friend Brian Metzler, we haven’t had many recommendations for short distance racing shoes. That’s about to change. Today, Brian shares some insights on the Adidas Takumi Sen 10 which is an excellent choice for your next 5K or 10K race. A few highlights from Brian’s review of this new shoe are below, but you definitely want to read the full details on our website.

The Adidas Takumi Sen 10 is a light and fast shoe that’s more moderately cushioned than most new models on the shelves of your local running store. Its slightly lower-to-the-ground profile is refreshingly vibrant while still offering a good amount of semi-firm cushioning with a semi-soft interaction with your feet. It provides a snappy sensation at fast paces, which I find ideal for short races on the roads, like an upcoming 5K on your schedule or, in my case, the Pearl Street Mile later this summer in Boulder, Colorado. It’s also great for speedy workouts and tempo runs, and it could be used for moderate-length long runs as you’re building up to a half marathon or marathon – especially if you’re doing a progressive run in which you drop down in pace over the second half.

What’s New: The biggest change to this year’s Takumi Sen 10 is a switch from carbon-infused energy rods that extend independently through the forefoot of the shoe to rods that are partially made from semi-stiff recycled fiberglass and are more connected under the arch. It’s a very similar set-up to the carbon-fiber energy rods embedded in the Adidas Adizero Adios Pro 3 marathon racing shoes, only these rods are slightly more bendable to match the natural flex of your feet so you can make more agile movements at faster paces. The midsole is now made from two layers of a new highly responsive formulation of Lightstrike Pro foam, but this version of the shoe retains the same stack heights (33mm/27mm) and weight as the previous edition. A new engineered mesh upper is slightly pliable, very supportive, and extremely breathable.

Why It’s Great: It’s great because it feels like it’s an extension of your foot. At faster paces, it produces stiff and snappy toe-offs. If you’ve been running in maximally cushioned shoes much of the spring (like I have), it might feel refreshingly good to be closer to the ground. That’s how I felt during a few 400-meter speed sessions on the track and a fartlek workout on the roads, as well as my moderately fast Bolder Boulder 10K race on Memorial Day. (I was actually filming the race with a handheld GoPro camera for a video project, so that race effort was actually a fartlek, too, with many quick sustained bursts of fast running broken up by about 20 moments to stop and film the action!) It’s not a great shoe for running slower paces, but jogging in it between intervals wasn’t a problem.

Brian goes much deeper into why he really likes the Adidas Takumi Sen 10 in his full review. You can check it out on our website here.
#Perfect10

Minute 5: Quick Intervals

• Our music rec from Coach Trax is back: Today's song is “Eat Them Apples” by Suzi Wu. Here’s her take: I'm taking a hard turn after last week's blues-rock pick by The Black Keys. This one jumps right out and grabs you from the first beat. Well, there are a couple Nah, Nah, Nah, Nah, Nahs but then she dives right in. And it's a full on sound explosion. Suzy McDermott, stage name is Suzi Wu, is a 23 year old electro-pop sensation from London and while “Apples” was released in 2020, she's relatively new to me. Naturally, I spent some time going through all of her music and there is nothing I don't like. She has released multiple EPs but has yet to launch a full album. I really hope we get more from her in 2024. Not to worry, though, there is plenty to bite off in the meantime. Listen on Spotify and Apple Music. #TurnItUp

• Most running fans are well acquainted with the story of Roger Bannister and the first sub-four minute mile. Well, there’s an equally fascinating story about female runners and the five-minute mile that’s been kept out of the spotlight for far too long. If you want to catch up on this important part of running history, check out “Diane Leather and the Five-Minute Mile.” 

• According to some studies, as many as 95% of Americans are falling short on their fiber intake. That’s too bad, because dietary fiber can help you feel satiated, improve gut health, blood sugar levels, and more. If you’re looking to get more fiber in your diet, you can follow the advice here: “We've heard we need more fiber in our diets. Here are 8 easy tips for getting there.”

Minute 6: Daily Inspiration

If you’re a cyclist, race car driver, or speed skater, drafting can make or break your race. But for runners, the difference isn’t so substantial, and somebody should really tell that to Andy Bernard from The Office. We recently came across a classic clip from the show where Andy attempts to shave off a few seconds by following close behind Kevin to eliminate wind resistance. Truth be told, he may be onto something, according to “Drafting Isn’t Just for Elite Marathoners.” There, a researcher claims that even ordinary runners could reduce their time by about 3 minutes over the course of a marathon by drafting. However, in a 5k, Andy’s technique is about as ridiculous as it looks. If you’re in need of a laugh, check out the clip in the link below.

Minute 1: Here are the best fitness tests of the week

One of the best parts about running a race is that it provides immediate feedback. You learn if you’ve gotten faster and you learn if your training is working. While racing is a good way to see how your running is developing, there are other elements of fitness that deserve your attention. If you want an assessment beyond the time on your watch, you should “Test Your Core Strength With This 10-Minute Hard Ab Workout.” This list of exercises go well beyond crunches and planks, starting with leg raises to engage your quads and hamstrings in conjunction with your abs. That’s especially useful for runners, since your core and lower body muscles need to work together to maintain proper form. Speaking of tests, we also found “Six Tests Every Runner Should Take” to get a better gauge on their overall wellness. A good way to check if your legs are healthy and strong is the single-leg hop test. Start by hopping up and down on one leg 12 times, then forward and backwards 6-12 times, and finally left and right 6-12 times. If your pain rises above a 3 out of 10 at any point, it could be a sign you need to rest. Runners should also try the “shoe test,” which can be done after 300 miles of running in a single pair of shoes. Once you’ve hit that benchmark, examine the wear and tear on the soles, both inside and out, to determine if you’re experiencing over or underpronation. If you discover any issues, you can use these “Top 8 Overpronation Exercises” to take a step in the right direction.

#TestPrep

Minute 2: Research has identified another major factor in endurance performance

When it comes to the big three of endurance running (in regard to biomarkers, not competitors), researchers typically point to VO2 max, running economy, and lactate threshold as the metrics to watch. Most of an endurance athlete’s performance can be boiled down to those factors, or so we thought. There’s a new frontier of research that’s uncovered a fourth number that could play a key role, and you can read about it here: “How to Access the Elusive “Fourth Dimension” of Endurance.” The fourth category is “fatigue resistance,” and it’s a measure of how well the other three metrics hold up as you exert yourself. For instance, your VO2 max could be 70 ml/kg/min at the start of a race, but will drop as fatigue sets in. The amount by which it falls is determined by your fatigue resistance. How do you improve it? Well, the answer isn’t totally clear yet, but researchers have a few ideas. First, some studies have indicated that inadequate fueling and mid-race surging can both have a negative impact on your fatigue resistance. They’ve also found that, all other factors being equal, athletes with higher training volume seem to have greater fatigue resistance. That’s about all researchers can say for now, but experts have: “10 Theories About Improving Fatigue Resistance.” One easy adjustment to make is tacking on the occasional high-rep strength training exercise at the end of a run. The key is to work that movement to the point of failure.

#BattleFatigues

Minute 3: Fuel on the go like a GOAT

For elite endurance athletes like Courtney Dauwalter, racing can feel like “an eating contest on the move.” When you’re running ultramarathon distances, fueling your body becomes one of the most significant factors in your performance. That’s why ultrarunners spend a lot of time planning – and even training – to execute a perfect race-fueling strategy. For details, check out: “The Keys to Courtney Dauwalter’s Continued Dominance.” During a 10+ hour long event, Courtney aims to take in about 200 calories per hour, and she achieves that by drinking a bottle of Tailwind, which is a supplement that contains sugars, electrolytes, and other important nutrients. If you don’t want to go out of your way to get an endurance supplement, there are plenty of alternatives you can find in a grocery store to help you along, including these: “10 Surprising Mid-Run Snacks (And Drinks) To Fuel Your Marathon.” Typically, we’d refrain from recommending sugary snacks, but Courtney herself said that she’s used jelly beans for a quick energy boost. They’ve got sugars and no fiber, meaning they’re absorbed rapidly. However, they don’t contain electrolytes, which is why you might want to have coconut water, pickle juice, or a sports drink on hand as well. Eating on the go won’t come naturally to some athletes, and it may take time for your stomach to get adjusted. To learn more about eating smart mid-race, you can follow this advice from Training Peaks: “How to Train Your Gut for High Carbohydrate Intake.”

#EatAndRun

Minute 4: Should we limit lectins in our diet?

Up here in New England, Tom Brady’s aversion to nightshades is almost as infamous as his Netflix roast. According to research, it seems as if TB12 was onto something – those tomatoes, eggplants, potatoes and peppers all contain lectins which “attach to the cells lining your intestines and can stay there for a fairly long period... and have the potential to cause an autoimmune response,” according to this story: “What Is the Lectin-Free Diet?” Earlier this week, author and outdoorsman John Briley backed up this research with a thoughtful piece: “The ‘Green List Diet’ That’s Eased My Inflammation.” By avoiding lectins and the inflammation associated with them, Briley was able to lose weight and improve his overall fitness. He also relied on a company called LifeSpan Medical to test his blood and confirm his results. Their recommendations were customized to his biological composition and identified a particular sensitivity to lectins.
#DrawTheNightshades

Minute 5: Quick Intervals

• The (finally) warm spring weather in New England has prompted our HQ team to hike the trails around Boston, Vermont and New Hampshire. We think of these outings as more fun than training, but that’s underselling the value of hill workouts – even slow-paced hill workouts –  for runners. For more details, check out: “Three unmissable benefits of incline walking.” We like the fact that hill walks/hikes can build strength in our ankle-stabilizing peroneal muscles.

• Speaking of hiking, there’s nothing that will ruin your trip quite like a bad bug bite, and that’s why we always remember to pack bug spray. What kind works best, though? Well, it’s a complicated question, and to make matters worse, there’s some evidence to suggest mosquitos and other bugs develop resistance to common repellants over time. To learn all about it, check out: “What mosquito repellents work best?.”

• What does it take to run a sub 2:00 half marathon? It’s a good question, and many of the answers can be found in: “Here’s What Data Says About How to Run a Sub 2:00 Half Marathon.” The TL;DR is that most successful half-marathoners appear to cap out their long runs at 10-12 miles, trained with about 70% of the volume of a full marathon runner, and competed more than one time a year.

Minute 6: Daily Inspiration

With a name like Six Minute Mile, you know we’re always hyped to watch pros battle it out in that iconic distance. It’s not every day that happens, given that the 1500M is the race of choice for Olympic and World Championships “milers.” Luckily, we still have the Bowerman Mile at the Prefontaine Classic, and this year exceeded expectations. In the 2023 race, Jakob Ingebrigtsen and Yared Nuguse delivered the 3rd and 4th fastest mile times ever recorded, taking home the gold and silver medals. That made them heavy favorites, but UK runner Josh Kerr gave them a run for their money with an early surge in the race. Check out the link below to see how it all played out in a dramatic finish.

Minute 1: How mindfulness can support your fitness

One of the reasons we love running so much is that it’s as good for the mind as it is for the body. That’s probably why this t-shirt has always spoken to us: “I Run to Burn Off the Crazy.” Lots of people use exercise as a tool to support their mental health, but they may not fully appreciate that this mind-body connection is a two-way street. What we mean is, our thought patterns and mental frameworks can impact our physical health, and that’s one reason mindfulness habits have proven to be so effective: “Can mindfulness really make you happy, lower your blood pressure and improve your sleep? Experts reveal all.” Mindfulness is the practice of sustaining attention on your own thoughts in the present moment, but unlike meditation, it can be done any time you like, and during nearly any task. As you might expect, mindfulness practice can improve mental aspects like mood and cognition, but it can also help with your physical condition. Research shows mindfulness can sharpen athletic performance. If that sounds good to you, you should check out these: “20 Mindfulness Exercises for Athletes.” First on the list is a classic exercise called a body scan, and if you’d like a guided example of how it’s done, you can listen to “Mindfulness Exercise: Body Scan.” Another popular method among athletes is utilizing visualization, which is especially effective at reducing pre-race nerves and improving game-time decisions. If you’re skeptical of the power of mindfulness, we don’t blame you, but a report called “Mindfulness in Athletes” Current Sports Medicine Reports (lww.com) from Current Sports Medicine Reports should answer any questions you’ve got.

#MindfulMatters

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Minute 2: Two types of exercise that can boost your longevity

According to a recent study performed by the British Journal of Sports Medicine, running fast can help you age slowly. When researchers examined the lifespans of the first 200 athletes to run a 4-minute mile, what they found was pretty remarkable, according to this new piece from Outside: “Is Running a Four-Minute Mile the Secret to Longevity?” By controlling for year and country of birth, researchers determined these elite milers lived an average of 4.7 years longer than the general population. Granted, it’s not totally clear if these runners lived longer due to their intense training, or if elite runners simply have the characteristics that are conducive to longevity, like a strong heart and fast metabolism. We don’t expect a large cohort of our readers to match the speed of Roger Bannister and other elite runners (our newsletter isn’t called “Four Minute Mile,” after all), but working to improve your VO2 max with the occasional high-intensity speed workout should pay dividends for your health later in life.  Details are in this piece: “Longevity and Vo2max? Does it Actually Matter?” While you’re at it, you may want to add some of these longevity-boosting strength exercises into your routine: “Three strength training exercises if we want longer, healthier lives, according to a trainer.”

#RunTheClockBack

Minute 3: Can Ozempic do more than shed extra pounds?

Regular readers of SMM will know that we have a bit of a fascination with Ozempic and the other new generation of GLP-1 hormone drugs that make you feel satiated way before your second Chick-fil-A sandwich. It’s not so much that we’re interested in shedding five pounds the easy way (we are kinda interested), but it’s more that we are so optimistic that these drugs can reverse the obesity epidemic in the U.S. and many other nations. We just listened to a fascinating Rich Roll podcast with a best-selling author who used these drugs successfully himself, but still wanted listeners to heed his “OZEMPIC EXPERT WARNING: 12 Risks You Need To Know.” So far, the price of Ozempic (pushing $1,000 per month) has made it impossible for many populations struggling with obesity to afford the treatments. But that’s about to change, as stories like this appeared this week, providing optimism for patients and a soaring stock price for investors: “Hims & Hers Selling GLP-1 Weight Loss Drugs Like Wegovy for 85% Less: What to Know.” According to the story, “their compounded version of the GLP-1 drug semaglutide will be prescribed by a physician through their own telehealth platform.” Prices will start at $79 per month for its oral medication kits and $199 per month for injections. Meanwhile many of these drugs have been found to provide more than just a better beach body: “Scientists Are Studying Weight-Loss Drugs for Way More Than Weight Loss.” These drugs have produced benefits as varied as improving fertility and reducing alcohol cravings. 

#DrugConviction

Minute 4: Shoe Review: Merrell Agility Peak 5 ($140)

We have romanticized before about the life of our pal Brian Metzler. When he rolls out of bed in the morning, he begins his workday by testing running shoes on some of the world’s most beautiful trails around Boulder and Leadville, Colorado. Brian is fortunate to have a big quiver of trail running shoes, often provided gratis by top shoe brands. But for the rest of us mortals, we can only justify one pair of trail runners to complement a few pairs of road shoes. And that one pair of trail shoes may be great on gravel, but terrible on wet rock. Or terrific at preventing sharp rocks poking your soles, but lousy at dealing with mud. Well Brian just found a solution to this dilemma and its name is the Merrell Agility Peak 5. This shoe is the Swiss army knife of trail running shoes – a way to get you through any situation a trail serves up. It is an awesome choice for those of us who don’t buy shoes by the dozen and need a versatile option. A few highlights from Brian’s review of the Merrell Agility Peak 5 are below, but you definitely want to read the full details on our website.

I’ve wear-tested about 35 new trail running shoes since December, and the one I’ve found to be the very best at a lot of types of terrain – but not necessarily the very best for any one type of terrain – is the Merrell Agility Peak 5 ($140). It has everything I need for running most of the moderately technical dirt and rocky trails around Boulder, Colorado – however I haven’t yet tested it on the more rugged high-alpine trails that are still covered with snow. As you head to your local running store in search of your next pair of trail running shoes, it’s important to take into consideration the trails you’ll most likely be running this summer. But from my vantage point, the Agility Peak 5 is a very good all-around performer, and it’s another sign that Merrell has really up-leveled its trail running shoe game over the past two years.

What’s New: The Merrell Agility Peak 5 is a great update to a shoe that was already pretty good. It features a  revised version of the brand’s FloatPro Foam midsole foam, which is a lightweight, medium-density compound that offers just enough softness without being mushy or unstable. The one-piece engineered mesh upper is more breathable and durable than the previous version, with better ventilation and reinforcing TPU overlays on the lower part of the sidewalls and around the toe bumper. The outsole is a lightweight web of Vibram Megagrip rubber that includes 19 chunky, low-profile directional lugs under the forefoot and 10 more under the heel. It also features an improved lacing system with recycled laces and lace webbing, and a premium recycled footbed that adds to the comfortable step-in feel. The new version has a 5mm heel-toe drop (down from 6mm last year) and it is about a half an ounce lighter, which is always a good thing.

The Ride: The ride of the Agility Peak 5 is absolutely divine, one of the smoothest and most stable trail shoes I’ve ever run in. The midsole provides soft, semi-responsive cushioning, and the pliable rock plate embedded inside it keeps any awkward poke-through irritations at bay without limiting the easy-flexing demeanor of the shoe. This shoe doesn’t feel exceptionally energetic or bouncy like those with supercritical foam midsoles, but it’s lively enough for faster-paced running. It’s not marshmallow soft, but instead it serves up a cushy flow that’s reliably stable and secure. Plus, there’s enough protection in the toe box and sidewalls to run over technical, craggy rocks without putting your feet in harm’s way. 

Why It’s Great: It’s great because it’s everything a versatile trail running shoe should be. It’s relatively light, it’s agile, it’s well-cushioned (but not a high-stack maximally cushioned shoe), it’s protective, and it’s fun to run in. The Agility Peak 5 is lower to the ground than a lot of trail shoes, which allows it to provide great proprioceptive“feel” for the trail for more precise footing. I enjoyed this shoe for running fast on smooth, flowy trails as much as I liked it for running slower with more meticulous footing over technical terrain. The Vibram outsole serves up amazing traction on rocks and dirt without hindering the shoes flexibility or accumulating mud or pebbles. The bottom line: I’ve purposely chosen to wear this shoe for most of my recent trail runs amid a stack of choices just because I like running in it so much.

Brian goes much deeper into why he really likes the Merrell Agility Peak 5 in his full review. You can check it out on our website here.
#AllPeakNoBoo

Minute 5: Quick Intervals

• Just like a drummer who never falls off tempo, Coach Trax is back right on time for her weekly song recommendation: Today's song is "On the Game" by the Black Keys. This duo, composed of guitarist/vocalist Dan Auerbach and drummer Patrick Carney have been playing together for over 20 years. I'm guessing most of you are familiar with their music and/or know of them in general. If I'm being honest, I wouldn't intuitively turn to this band for workout music. But "On the Game" is unique in that it holds that blues-rock sound they are so well known for while also being incredibly upbeat and, for lack of a better word, snappy, which is really different for them. This song is off of their 12th studio album, “Ohio Players,” which was released in early April. I'm loving the entire album, but “On the Game” is the one that makes me want to lace up and hit the road. Plus, as we roll into Memorial Day weekend I can see this album being a staple for the picnics and barbeques. Or, in my case, bus rides to track meets with my headphones on. Hey, whatever works. Check it out on Spotify and Apple Music. #TurnItUp

• Coach Trax has you covered with the pump up jams, but what about some noise to mellow you out? Lots of folks rely on white noise to help them sleep or deal with the symptoms of tinnitus, but there might be an even more soothing option called pink noise. It’s got less of the high end frequencies that can sound harsh on your ears over time, and research has found that listening to pink noise can improve focus and reduce the time it takes to fall asleep. For more on that, read: “Have you tried pink noise for sleep? Here’s what to know.” You can find pink noise for your phone in the Apple app store, among other places.

• After completing many weeks or months of training, there’s nothing worse than making a race-day mistake that throws you off your game. Events can be chaotic and confusing, and with all that excitement, it can be easy to overlook a step in your execution as the race approaches. If you don’t want your hard work to go to waste, you should be mindful of these: “5 common racing mistakes and tips to prevent them.” Mistake #3 resonated with us: Neglecting a Warmup. Been there, screwed that up. A light jog to the starting line and a few stretches amidst the crowd is not a substitute for a proper 15-minute warmup.

Minute 6: Daily Inspiration

As dog lovers, we have to admit this next story brought a tear to our eyes. @thatgoodnewsgirl shared a video about ultramarathon runner Dion Leonard, who was joined by a stray dog he named Gobi for 77 miles during a competition in China. The two formed a bond immediately, and Dion planned to adopt Gobi and bring her home to the UK, but she got lost in the process. There are tons of twists and turns to this story, but (spoiler alert), it has a happy ending, so be sure to check it out in the link below.

Minute 1: Cycling offers unique benefits for endurance athletes

The responses to our reader survey last year reminded us of a scene from the Blues Brothers movie, when Dan Ackroyd’s character asked: “What kind of music to you usually have here?” The woman with a cotton candy hairdo tending bar answered earnestly: “Oh, we got both kinds. We got country and western.” In our reader survey, y’all listed running as your favorite activity (no surprise) and hiking/walking as your second favorite form of exercise. If you are looking to expand your genres a little, cycling can be a welcome distraction from the daily grind and can also boost your running, according to: “These 8 Benefits of Cycling Will Convince You To Hop on a Bike ASAP.” One of cycling’s greatest strengths is its versatility. For starters, it can be done inside or out. That means you don’t need nice weather to take a ride. You can even use a stationary bike converter to train on a road bike from the comfort of home. Cycling is also a low-impact activity, unlike running, which makes it useful for active recovery. Slow rides are key for flushing out lactic acid and stimulating blood flow, according to this recent piece from MarathonHandbook: “The Benefits Of Cycling For Runners: How To Use Cycling To Improve Performance.” Many athletes also find it easier to keep their heart rate low while cycling compared to running. If you’ve tried to engage in zone 2 training as a runner but can’t seem to maintain your target BPM, an easy bike ride could be just the thing. Cycling can be an excellent tool for runners, but if you’d like to switch your focus and make it your main activity, you’ll want to read: “From runner to cyclist.”

#PedalToTheMedal

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Minute 2: 8 tips from a cross country coach

Of all the folks that dish out running advice, cross country coaches might be the most qualified. They work with many different athletes and many different race courses every season, and that forces them to innovate and adapt. That’s why respected endurance sports author Alex Kurt says: “8 Tips: Everything I Needed to Know About Running (I Learned from my Cross Country Coach).” Kurt recalls the advice of coach Tim Miles, who’s led Saint John’s University Cross Country with a fairly hands-off approach. Typically, He wouldn't prescribe specific paces or distances for his athletes to run; only general guidance on overall volume. As for workouts, here is how Kurt describes his coach’s philosophy: “Miles advocates running several B+ workouts so you can sustain that workload rather than running an A+ workout then missing training time to recover. Save the race effort for race day – workout days are in the service of race day. As Miles told us when we looked to be digging too deep in a workout: ‘Don’t pull your carrots out of the ground to see how they’re growing.’” Coach Miles also pointed out that you’ll have to take a break eventually, so it’s better to do it of your own free will, rather than waiting for injury or burnout to occur. It’s a good idea to be familiar with these: “8 Signs You Need A Rest Day” so you can be proactive with your recovery. A high resting heart rate and low heart rate variability can be a sign that your body is working hard to try and repair damaged muscle. Use a fitness tracker to observe these metrics for a heads up on when it’s time to kick back for a day. Furthermore, pay attention to the way your body feels, and if you’re frequently tired and sore, it’s probably time for some rest.

#PacePerMiles

Minute 3: Brussel sprouts are an underrated veggie

When you see a plate of brussel sprouts, you may be reminded of a bitter taste and a zealous parent begging you to “Just try them!” Childhood PTSD aside, brussel sprouts can bring a lot of nutritional value to the table. Not only that, but the average brussel sprout has changed in flavor compared to what you remember growing up. If you’re willing to give them a second chance, you should read: “What Happens to Your Body When You Eat Brussels Sprouts Regularly.” Thanks to their antioxidant and fiber content, brussel sprouts can improve gut health to help your digestion and nutrient absorption. Brussel sprouts also contain a compound known as Sulforaphane that’s commonly found in cruciferous veggies. One study found that those who ate a diet full of cruciferous vegetables had a 41% lower risk of stomach cancer. We get it, nutrition isn’t always enough to make you choose a food. It’s got to taste good too, but the good news is that thanks to cross breeding (not the bad GMO stuff) done by brussel sprout farmers, the bitter flavor you might remember has mellowed out significantly. Brussel sprouts are the first of many veggies that could see a change in flavor thanks to scientific innovations, and to learn more about that, you can read: “Tweaking Vegetables’ Genes Could Make Them Tastier—And You’ll Get to Try Them Soon.”

#SproutShoutOut

Minute 4: What should you look for in a lightweight shoe?

Runners have been debating the merits of minimal vs. maximal shoe design for decades. Proponents of minimalist shoes claim they can reduce injury by discouraging heel striking, but the maximalist camp has fired back with data that suggests there’s nothing inherently wrong with a heel strike. For anyone interested in trying minimalist footwear, you’ll want to read the first study mentioned in: “Revolutionize Your Fitness Regimen: 5 Top Exercise Science Findings You Can Use Today.” The trial in question was conducted by the U.S. Air Force, and they compared the injury rate of trainees running in standard running shoes vs. those wearing the lightweight Topo Fli-Lyte 4. Remarkably, the Topo shoe users saw a 43% reduction in bone stress injuries. What sets that shoe apart? Well, Topo’s design aims for lighter weight, lots of flexibility, a 3mm heel-to-toe drop, a pliable heel counter, and a wide toe box. If you are looking for a minimalist shoe, you should look for an option that has some or all of these qualities. The way you adjust to a minimalist shoe could be just as important as the model you pick, so you should learn: “How to Transition to Barefoot Shoes” before you give it a go. Experts say the key to avoiding injury is making the change at a gradual pace. That means wearing the barefoot shoe around the house or taking it for short walks before jumping into your full running routine. If you make the switch the right way, some runners have found increased foot strength, lower rates of injury, better balance, and more.

#HeelOrNoHeel

Minute 5: Quick Intervals

• It’s been said that our own mind is the greatest limitation to our athletic performance, and Vriko Kwok might be living proof of that. Over the course of only 11 months, she went from an absolute running beginner to an ultramarathoner, completing a 188-mile race that took place over six days. Her motto is: “If your dream doesn't scare you, it's not big enough.” It is likely Vriko’s mindset that allowed her to achieve this remarkable feat. See the details in: “She Had Never Run a Mile in Her Life, Then She Completed a 6-Day Ultramarathon at Age 31. Here’s How She Did It.”

• We’re not sure why, but CrossFit and interval training culture seems a bit obsessed with abbreviations. There’s HIIT, WODs, AMRAP, and now EMOM. That last acronym stands for “every minute on the minute,” and it’s a way to pace your interval training for some serious cardiovascular endurance improvement. It resonated with us because we like to keep our heart rate up when we are doing work in the gym. If you want to learn how it's done, as well as see a few example workouts, check out: “EMOM Workouts: A High-Intensity Interval Training Option.”

• Is there a best time to go for a run? It’s a question we’ve investigated quite a bit, and the more we learn, the more complicated the answer gets. That’s because there are pros and cons to exercising at each point in the day, and if you’re curious to see how each time frame differs, you can read: “No, We Still Haven't Figured Out When The Best Time To Go For A Run Is... But We Might Be Getting Closer.”

Minute 6: Daily Inspiration

Marathoners, picture this: you’re in the middle of a race tackling one of the hardest sections of the course and you complete a mile split. Your fitness tracker informs you that your pace has fallen way off target, and as if your motivation wasn’t struggling already, you’ve now got objective proof things aren’t going your way. What’s the solution, should you ditch the watch entirely? That won’t be necessary, thanks to this tip shared by Reed Fischer of @hammerandaxetraining. He recommends switching your intervals from a mile to a 5k, taking down the number of splits in a marathon from 26 to 8. That gives you the freedom to focus on your run itself, not the numbers, and it will allow any particularly hard sections of the race to come out in the wash. It’s a simple switch, but it can produce a massive change in your mental outlook. Details are in this provocative video.

Minute 1: What happens if you only train at low intensity?

These days, we hear so much positive news about Zone 2 training that it makes us wonder if we should even bother with other heart rate targets. Intuitively, it might seem like you’ve got to train at a high intensity to improve Zone 4 or 5 performance, but one endurance athlete set out to test that theory in: “Zone 2 for six weeks: How much fitness did Manon Lloyd gain?” If you need a refresher, Zone 2 training is a low intensity level you can sustain for a long time, and it’s crucial for developing your endurance. Even though the training is slow, it can still improve your race pace. That’s because Zone 2 training develops your slow twitch muscle fibers, improving your ability to clear lactic acid during high-intensity exertion. That all sounds well and good, but what do the numbers say? Well, you can see Manon’s results in this YouTube explanation: “How Fit Did I Get Doing Zone 2?” As you might expect, her power output while running below her lactate threshold (LT) increased by 20 watts. That means she could run faster while maintaining a low intensity level. On the flip side, her Power at VO2 Peak also increased by about 32 watts, meaning she performed better at high intensity levels too. Of course, Manon only trained for 6 weeks, and these results would likely plateau fairly soon without adding in higher zone training. If all this talk of zones and numbers has you confused, you may want to read: “Training methodologies made simple.” In that article, you can find a chart that translates the 3-zone model, 5-zone model, Heart Rate Percentages, RPE Scales, and more.

#ItTakesZone2ToTango

This Sleep Powder Is Clinically Shown to Improve Sleep

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One night of bad sleep can leave you feeling cranky, exhausted, and overall low. But in the long-term, poor rest can lead to memory issues, trouble with concentration, weakened immunity, risk of high blood pressure – the list goes on. Enter Beam. 

Beam Dream Powder is a delicious nighttime hot cocoa full of ingredients designed to make you fall asleep faster and stay asleep longer. It’s a lofty promise, but they’ve done their research: a clinical study revealed Dream helped 93% of users get a more restful night's sleep and wake up feeling more refreshed. Packed with five natural sleep-promoting ingredients (CBD, reishi, magnesium, L-theanine, and melatonin), zero added sugar, and only 15 calories, simply sip a half-hour before bed, then drift into your deepest night's sleep.

Even better? Beam's Sea Salt Caramel flavor is finally back in stock. Enjoy a guilt-free dessert and a solid night’s rest. For 24 hours only, Six Minute Mile readers get an exclusive offer – up to 40% off with code "SIXMINUTEMILE" using our exclusive link here.

Minute 2: Handwritten journals and to-do lists could make you a better runner

Benjamin Franklin, Beethoven, and Michael Jordan all have at least one thing in common – and it’s not just creativity in their chosen professions. One of their secrets to success is handwritten to-do lists, and you can learn all about it in: “The Life Hack That Beethoven and Ben Franklin Had in Common.” A recent study from Frontiers in Psychology found that writing by hand creates far more elaborate brain connectivity patterns than simply typing information. Experts feel that writing a to-do list by hand was a major driver of productivity for historic figures like Franklin, and runners have a lot to gain by doing the same. Check out: “In Praise Of Pen And Paper: Keeping A Running Journal.” To-do lists are forward-thinking drivers of productivity, but a running journal presents an opportunity to reflect on your experience. The author, Sara Kurth, says that as soon as she began recording her runs on paper, she noticed patterns and connections that never would have occurred to her by just uploading GPS data. It helped her identify sources of stress and other factors that were negatively impacting her training, and that was the first step to optimizing her behaviors for a healthier and happier life. If you’re convinced to start your running journal or to-do list, check out some of these “Running Journals & Logs.”

#PaperProphets

Minute 3: Fight cancer and improve your gut health with a plant-based diet

In Minute 2 of a recent issue, we looked at the diet of Okinawans, who’ve got some of the highest life expectancy rates in the world. What we found is that they ate more veggies than Bugs Bunny in a carrot farm, and that makes sense, given what we learned from these recent findings: “Prostate Cancer Study: More Health Benefits from Plant-Based Diet.” Researchers looked at the diets of men with prostate cancer, and they found that those who ate mostly fruits, vegetables, nuts, and olive oil saw a 47% lower risk of cancer progression. The researchers suspect the cancer-fighting properties of a plant-based diet are due to its high concentration of antioxidants and anti-inflammatories, but that’s not the only benefits they can bring. There are plenty of fruits, veggies, and nuts you can find on this list of the “10 Best Snacks for Gut Health, According to Dietitians.” Plant based diets work wonders for gut health, and when it comes to antioxidant and polyphenol content, you can’t do much better than blueberries, blackberries, and raspberries. Also on the list is carrots dipped in hummus. They’ve got a ton of fiber that acts as a prebiotic, as well as an array of vitamins and minerals to hit all of your nutritional needs. Lastly, we should mention nuts and seeds. Almonds and chia seeds both made the list for their high levels of polyphenols and unsaturated fats.

#VeggieMight

Minute 4: Shoe Review: Hoka Skyward X ($225)

Hoka began to revolutionize the running shoe market about 15 years ago when the first couple of specialty run shops took a chance on the upstart brand. Our friend and shoe reviewer, Brian Metzler, was a fan from the early days and gives us a fascinating history of the brand in his latest review. He goes into depth about the new Hoka Skyward X, one of the most cushioned shoes Hoka has ever released – and that’s saying something. A few highlights from Brian’s review of the Hoka Skyward X are below, but you definitely want to read the full details on our website, including the back story of how the brand went from obscurity to sensation.

While the Hoka founders were banking on the idea that runners love cushioning, their shoes were also easy to run in. By sourcing lightweight materials – including first-generation midsole foams that made their shoes seem impossibly light – and incorporating the rocker shape, they created softly cushioned shoes that allowed runners to run with an uninhibited natural running gait.

Unless you’re new to running or haven’t bought running shoes in a long time, then you certainly know how Hoka shoes have exploded in popularity and led to the modern shoe design paradigm focused on comfort, cushioning, and propulsion. (By the way, Plaatjes is now the owner of InMotion Running in Boulder, Colorado, and still sells a lot of Hoka running shoes.)

Fast-forward to this spring and Hoka has released its most cushioned shoe yet – the Skyward X ($225), a new everyday training shoe with an exceptionally thick, soft and bouncy oversized midsole, a carbon-fiber propulsion plate, and numerous other features aimed to enhance running comfort and efficiency. But it doesn’t fall into the category of a marathon racing super shoe or even that of a super trainer, but instead pushes the boundaries of the supermax everyday training category. 

What’s New: Everything about this shoe is brand new. The key elements are the high-stack Peba/EVA foam midsole sandwiched around a carbon-fiber plate that all contributes to a soft, bouncy, and propulsive ride, but the rocker shape (something that most Hoka shoes have featured since the start) is also crucial to this shoes’ runnability. Other features include a stretchy and supportive flat-knit upper, segments of durable rubber on the outsole for traction, and a flared heel collar for easy entry and comfort.

Why It’s Great: If you’re looking for a supermax training shoe – either because you like that energetic, max-cushioned sensation or because you’re a taller or bigger runner who wants or needs more cushioning and support – then you’ll likely love the Skyward X. Although it takes a little bit of getting used to, once you get rolling with consistent strides, it’s a shoe that can feel buttery smooth from heel to toe at slow to moderate paces. For that reason, it can be great for recovery runs and long runs in which up-tempo running isn’t a necessity. (I ran a 12-miler at about 9-minute mile pace in it and really liked it for its comfort, cushioning, and resiliency, but I also didn’t feel like I could shift gears to faster paces.)

Noteworthy: The Skyward X has an enormous 48mm/43mm midsole stack height profile (46mm/41mm for the women’s model) – which is over the World Athletics legal standard for racing – but ignore the foolishness of calling it an “illegal” shoe. It would technically be illegal for elite runners in sanctioned races, but there is no restriction on any runner wearing it in training or in a race. Having said that, I wouldn’t recommend wearing it in a race if a fast, performance-oriented result is desired. It’s a very responsive shoe, but it’s not very fast. The extremely high-off-the-ground profile certainly offers a new sensation and could pose lateral stability issues for some runners who already run with gait instability issues.

Brian goes much deeper into why he really likes the Hoka Skyward X in his full review. You can check it out on our website here.
#SkywardCushionedSoldiers

Minute 5: Quick Intervals

• In case you missed it, our music critic Rebecca Trachsel continued her review of running headphones in our last issue – and the critic was very critical of the Bose QuietComfort Ultra Earbuds. The sound quality is excellent, but the technology was very glitchy for Rebecca and you can see the details in her full review on our website. On a happier note, Coach Trax is very fired up about a new tune to bless your headphones with some sweet sound. Here’s her take: Today's song is “Here We Go” by Norman. After digging for more time than I'd like to admit, I can find absolutely nothing about this band other than it is composed of three musicians, all of them well known in both the TV and movie world, who met in 2016 and simply agreed to start making incredible music together. The lyrics in this song are what grabbed me when I first heard it: “I will run, I will rise, I will grow, I will climb to the place I belong, I will fight like the world′s never known, Like the world's never known, Here we go." Tell me that doesn't make you want to immediately go and achieve great things? And, honestly, who doesn't need a song like this in their lives? Here we go, baby. Let's do this. Listen on Spotify or Apple Music. #TurnItUp

• We suspect most professional runners were pretty rigid in their training. Everything is planned out months in advance, and they’re alway expected to find the willpower to rise to the occasion. Well, Courtney Dauwalter flipped our assumptions upside down when we read about her experience in: “Running and Aging: Picking Your Spots.” It turns out that sometimes, she doesn’t even know if a run will be long or short until she’s half a mile into it, and allowing yourself the flexibility to choose on the go can be especially effective for aging runners.

• We’re sure most of our readers remember the Canadian wildfires that drifted all across the United States last summer. It caused an event some New Yorkers refer to as the “Smokepocalypse,” and when we look back at the photos, it’s not hard to see why. This year, experts aren’t expecting fires to rage quite as much across North America, but they’re still planning for above average burning. That’s why they’re letting us know that: “Wildfire Smoke Is a ‘Public Health Threat’ That Can Have Lasting Impacts, Experts Say.”

Minute 6: Daily Inspiration

Time won’t pass any slower than when you’re stuck in an airport after a delayed flight. It’s an experience that can be pretty miserable if you let it get to you, but we like to look on the bright side in any situation. Apparently, so does one creative traveler captured by @the_noob_runners in a recent Instagram reel. In his spare time, he decided to turn an escalator into a Stairmaster to sneak in a cardio workout while he waited. That’s the kind of out-of-the-box thinking that separates the top performers from the pack, and it’s got us excited to seek out other improvised exercise opportunities as we travel. Check out the clip in the link below.

Minute 1: How much high-impact exercise is too much?

For our injury-prone readers out there (like us!), just hearing the phrase “high-impact exercise” is enough to make your joints creak and groan. As amazing as running can be, we know it’s not always easy on your body, and that has us wondering about: “High-Impact Exercise Pros and Cons.” Exercise can be divided into three categories: high-impact, low-impact, and no-impact. No-impact exercises are ones like elliptical training, where your feet don’t leave the ground. Low-impact exercises are like walking, where one foot leaves the ground at a time. That leaves high-impact exercises like running, in which both feet are off the ground at the same time. That can result in a force about 2.5 times greater than your bodyweight being applied to your joints, bones and tendons. Safely managing that force over time means you should consider balancing your regular running routine with no-impact and low-impact training as well. Doing nothing but high-impact exercise can cause strain or overuse injury, but the good news is that when done at appropriate volumes, high-impact training can actually increase your bone density. If you want to support your bone health and reduce your risk of overuse injury, then cross training with plyometric exercises is one route to take. Here are: “Plyometrics for Trail and Ultra Runners.” Plyometrics are high-impact, but they’ll apply different forces on your body than repetitive runs. Squat jumps, box jumps, and jumping rope can all help condition your legs to handle the impact forces of running, and as an added bonus, you can expect to see improved running economy and maximum strength.

#BraceForImpact

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Minute 2: What type of pain medication is best for runners

In the past, we’ve spoken critically about the “no pain, no gain” mentality to which a lot of hardcore runners subscribe. Some discomfort in racing is inevitable, but the ways in which we minimize that pain can sometimes be counterproductive. Specifically, we are talking about the misuse of meds like aspirin and ibuprofen, as described in this new piece: “Taking Pain Medication Before and During a Marathon.” If you’ve got an especially sore muscle or bad blister on the eve of a race, it’s understandable to want to mitigate that pain, but you should know that drugs like ibuprofen and aspirin carry a number of risks when taken during exercise. In the case of ibuprofen, doctors warn that it can contribute to GI problems, kidney damage, and even increased levels of inflammation once it’s worn off. For more on that, you can read: “Ibuprofen Before Running: Why You Should or Shouldn't Use It.” Aspirin, on the other hand, inhibits your ability to form blood clots, meaning getting a cut or scrape could be the end of your race altogether. If you must use a painkiller while you run, acetaminophen (Tylenol) is what most doctors recommend. It still runs the risk of causing liver damage, so watch your dosage carefully to avoid complications. You may be better off using one of these: “5 Surprising Natural Pain Relievers” instead. Certain herbs and spices like turmeric and boswellia are believed to reduce chronic inflammation levels, so consider adding them to your meals or taking a supplement to alleviate your race day discomfort.

#PerformanceInhibitingDrugs

Minute 3: What speed should your weightlifting reps be?

As a runner, it’s easy to get caught up in the idea that faster is always better. Well, just like in running, there are advantages to slowing down your gym workouts too, and you can read all about it in this new story from Livestrong: “Slow Reps vs. Fast Reps: Which Is Better for Muscle Growth?” Lifting slowly increases your time under tension, and according to some studies, that can work wonders for stimulating muscle growth. One common way to lower your tempo is by slowing down the eccentric portion of the lift. That’s the phase where the main muscle you’re targeting is being lengthened, and allowing for a controlled descent of your weight can really increase your muscle fiber activation. On the other hand, fast reps come with some advantages of their own. Upping the tempo of your lifts can develop power and explosiveness, and if you’re a fan of running shorter distances, those are qualities you’ll definitely want to have. Just like in running, the ideal method probably involves some combination of both tempos, but before you get started with weight training, you’ve got to find the right space for it. If you’re looking for convenience and savings in the long run, here’s one idea to consider: “How to Build a Home Gym You’ll Actually Use.” It’s important to remember that you don’t have to buy every piece of equipment at once. Investing in a quality squat rack and barbell is a common place to start. Since its build quality is vital for your safety, it’s not something you’ll want to skimp on. Dumbbells, resistance bands, and other small additions aren’t quite as consequential, so feel free to shop around until you arrive at the perfect deal to fill out the rest of your space.

#MuscleHustle

Minute 4: Headphone Review: Bose QuietComfort Ultra Earbuds ($299)

Coach Trax weighs in today with her fifth review of headphones for runners. The first four reviews are available on our Gear Review page here. Like Rebecca, we have always held Bose products in high regard, but it seems as if they missed the mark with their QuietComfort Ultra Earbuds. The sound quality is excellent, but the technology was very glitchy for Rebecca and she shares some of the gory details in her full review on our website. A few highlights are below. 

Prior to this test, I had never used any type of Bose headphones for running; primarily due to the cost.  And honestly because I didn’t want to risk ruining such a high end product by running with them and potentially losing or damaging them.  Personally, I always just assumed they were super nice and likely worth the high price but ultimately not for me.  So, as you’d imagine, I was thrilled when I learned I would be able to give them a go, thanks to SMM.  For this test they purchased the Bose QuietComfort Ultra Earbuds.  

These are specifically designed with athletes in mind.  I definitely thought I would end this test with these Bose headphones at the top of my list.  Not so.  And I’ll tell you why.  But first, a reminder that I wear all of the headphones I test for a minimum of 50 miles and in all types of weather conditions.  I also try to use them for multiple types of workouts and races when I can.  As soon as these arrived I took them out of the box and leashed up my dogs to go for a walk.  And the rest, well, see below and judge for yourself.

QUALITY: As far as headphones go, these are a thing of beauty.  Yes, that sounds dumb.  But unlike the other brands I have tried, these just look fancy.  Big, bold case.  Shiny, sleek-shaped earbuds.  If you were going to judge a book by its cover, and you should never do that, you would think these were a sure thing.  I turned them on and jumped as I heard the Bose voice tell me they were connected.  Even the “on” sound is legit.  The earbuds have up to six hours of battery life and the case holds an extra three hours.  Plus you can get up to two hours of listening time with a twenty minute quick charge, which is a nice option if you forget to charge.  That said, this battery life isn’t worlds better than any other pair that I’ve tried to date so you’re not getting something special here in this category.  They are water resistant but not fully waterproof which, if you live in an area where weather is iffy, might cause you to pause.  

OK, so bear with me on this next bit.  The first time I tried them I wore them for a run on my treadmill.  Mid-run, the music stopped and the Bose voice said “immersion.”  I did nothing because I had no idea what that meant.  Seconds later the voice said “quiet.”  Again, no idea.  Naturally, I started tapping the earbuds in hopes that she would stop talking.  Nope.  Back and forth between quiet and immersion which I later learned are modes you can put the two of several modes that you can put the headphones in.  Finally, I took them out and switched to a different pair.  Very annoying.  But, in fairness to Bose, I did not read the manual before I used them.  So after I ran, I got online and did some digging.  I learned a little more about the modes available to the user but I couldn’t find any reason that mine were bouncing back and forth between two modes on their own.  The site has a chat option and claims they are available to help 24/7 but when I chose this way to ask my question, I got a message that said they were not, in fact, available.  So much for 24/7.  

Finally, I called customer service.  I explained what was happening.  She also had no idea what I was talking about.  Now, I’m guessing she doesn’t work for Bose, so I get that.  But even after putting me on hold and asking someone else if they knew the issue I was describing, she came back with nothing.  So she sent me a return label and I sent the headphones back to them.  OK, I can appreciate that.  It’s inconvenient but at least they took them back for the exchange.  A couple weeks later I got a second pair.  I probably got about 30 minutes into a run before the same thing started happening -- immersion to quiet. And repeat.  Now, I’ll admit, this is likely an error on my end.  But, even so, I can’t figure out how to solve it and I have legitimately looked.  So, I am now reluctant to wear them for running and will only use them for dog walks or other activities where I’m not leaning hard on my music.  Obviously, none of this is ideal so this piece alone greatly impacts my overall grade of the product.

SOUND: When they work, the sound is pretty incredible.  You really feel like you’re sitting in a room with a very high end stereo and having a one-on-one experience with your music.  As I’ve mentioned in my past reviews, I’m not super picky about this category.  If they play music and I can hear it I’m pretty content.  But I will say that these do honestly sound better than all the other pairs I’ve tried.  Everything is crisper, bolder and I can hear things in my music that I don’t necessarily hear with a lower quality product.  So that’s a big plus for them.  As you now know, they have multiple modes (immersion, home, quiet, loud) that probably make things ideal for what you are using them for.  But, as you also know, I couldn’t figure this out on the app or anywhere in the site so I’m waving the white flag on this feature.  Godspeed if you can figure it out.  

To read Rebecca’s complete take on the Bose QuietComfort Ultra Earbuds and to see her overall grade for these headphones, check out her full review on our website.

#TheBloomIsOffTheBose

Minute 5: Quick Intervals

• If you’ve ever attempted an extreme workout plan like the viral “75 Hard” challenge, you’ll probably know firsthand “What Popular Fitness Fads Get Wrong,” as described by the NYT. These programs are often designed to be attention-grabbing and controversial. Instead of building healthy, sustainable habits, they’re more like a quick fix to getting in shape at the risk of experiencing burnout. If you’re looking for a more down-to-earth plan that will set you up for bigger and better health down the line, you might want to try: “The 28-day calisthenics challenge: A complete guide.”

• As the weather warms up, we feel a responsibility to remind runners that sunscreen should be routine. Getting a sunburn is a surefire way to make your training uncomfortable for days, not to mention all the health risks that come with it. If you need help finding the perfect sunscreen to suit your needs, you should know “What's the Best Kind of Sunscreen?” Coach Trax, BTW, goes for a CeraVe Sunscreen Stick since it doesn’t run, even during long Sunday jaunts.

• We’re sure most of our readers already have a go-to workout when it’s time to dig in and build some speed. However, we tend to think more options are better than less, which is why we’re happy to offer up these ideas: “5 Key Workouts to Nail the Marathon and Half Marathon.”

Minute 6: Daily Inspiration

In our experience, run club members are mostly a delightful bunch to hang out with. Every once in a while, you’ll come across someone who takes things a little too seriously. We’d say that @mattslyon hit the nail on the head in his recent video, satirizing the runner who’s prone to grilling you for your VO2 max numbers, stats, and medals to prove you’ve got what it takes. In situations like that, it’s probably best to laugh it off, and with how funny Matt makes the character seem, that’s pretty easy to do. If you’ve encountered a cuckoo runner, we bet you’ll find this next clip hilarious.

Minute 1: Identify your weaknesses to grow as a runner

They say a chain is only as strong as its weakest link, and so are our bodies. That may sound a bit pessimistic, like we’re defined by our low points, but we actually think quite the opposite. Runners who take the time to identify and correct their errors are the ones who grow the most, and if you want proof of that, just read this excellent iRunFar piece: “Leaning Into Weakness: Rekindling a Growth Mindset.” Author Bryon Powell has battled for decades with a bad achilles tendon. It was beginning to look like his running journey was over, but he began focusing much of his training on the problematic area, doing rehabilitating exercises like eccentric heel drops. Slowly but surely, his achilles grew stronger, and through his shift in attention, he began to identify several other issues in his lower body. By stretching, developing mobility, and doing speed work, Bryon was able to fix problems in his calves and hamstrings as well, and now, he’s the fastest he’s been in years. Runners can think of their weak points as low hanging fruit when it comes to improvement. A little extra attention can go a long way, and that’s why it’s a good idea to keep “Working on Your Weak Areas.” Most runners struggle with one of these major areas: rest, strength, nutrition, mindset, or consistency, but this article can help you determine where you’re coming up short and what to do about it.

#AchillesHealing

Eight Sleep's Pod 4 Ultra: The New Standard in Sleep

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How SMM improved their sleep and recovery

At this point, most serious athletes have heard all about Eight Sleep. Their buzz-worthy sleep technology, called the Pod, automatically cools down or warms up each side of your bed – and in turn, improves your sleep quality dramatically. Athletes, business titans, and celebrities all swear by the Pod. And now, so does Six Minute Mile. 

On Wednesday, Eight Sleep launched its newest generation of the Pod: Pod 4 Ultra. It cools, it heats, and now it elevates, automatically. Clinical studies have proven the new Pod gives you up to one hour more of quality sleep every night. 

Pod 4 Ultra can cool down each side of the bed to 20°F below room temperature, keeping you and your partner cool, based on personal preferences.  The Pod 4 features an adjustable Base that fits between your mattress and your bed frame. And for those snore-heavy nights? The Pod can detect your snoring and automatically lift your head by a few degrees to improve airflow and stop your or your partner’s snoring

You can leave your wearables on the nightstand. Its integrated and imperceptible sensors track your sleep time, sleep phases, HRV, and heart rate with 99% tracking accuracy.

It's no secret that every athlete (and human) is the best version of themselves after a great night's sleep. Since getting our Pod Ultra 4 sent to Six Minute Mile HQ our review team has felt refreshed and energized every morning. It’s not just a feeling, after just one week of sleeping in the Pod Ultra your cardiovascular health can improve as much as it would after 12 weeks of strength training. 

Learn more about the pod here and use code SMM to get $350 off Pod 4 Ultra.

Minute 2: Why does Japan have such a low obesity rate?

Trying to eat healthy in the modern world is hard. There’s a fast food joint on every corner and grocery aisles are packed with ultra-processed snacks. As a result, America’s obesity rate has climbed to 43%, and many other wealthy nations aren’t far behind. It's no wonder that new weight loss drugs like Ozempic are selling out all across the globe, but not every country is trending this way. One journalist traveled to Japan on a quest to discover why, and you can read his findings in: “The Land That Doesn’t Need Ozempic.” Japan’s national obesity rate is a mere 4.5%, and Johann Hari says it could be because of their practices around cooking and eating, starting with food preparation. In Western cuisine, it’s all about adding flavor; a butter baste here and a pinch of salt there. Japanese cuisine, on the other hand, attempts to draw out the inherent flavor of ingredients using as few additives as possible. Then, there’s the concept of “Hara hachi bu,” which encourages people to stop eating when they feel about 80% full. That gives your brain time to catch up to your stomach and prevent overeating. These behaviors are part of the reason why pockets of Japan are considered “blue zones,” or areas with abnormally long life expectancy. How you eat matters, but so does what you eat, and that’s why you should familiarize yourself with: “The Okinawa Diet: Eating and Living to 100.” According to research, a traditional Okinawan diet is 96% plant-based, and it’s believed the high ratio of nutrients per calorie found in vegetables is key to their longevity-boosting properties.

#LessIsMore

Have you caught up on "The Gist" yet?

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These next few months are the busiest time of year for sports fans. With nightly doses of basketball, hockey, and baseball, sprinkled with a dash of tennis, golf, and Olympic trials, it's difficult to keep up with the pack on what is going on. After a long day of writing minutes, testing gear, and getting a run under our belt, the Six Minute Mile staff barely makes it to the half of most games.

That's why Six Minute Mile staff subscribes to TheGIST Sports and reads every issue.  The GIST’s a free 4x-weekly email newsletter that is a must-have tool for staying in the loop on all of the sports happening.  The GIST isn't just producing the sports industry's best email newsletter, but they're also shifting up the male-dominated lens that fans see sports through. The GIST ensures that they cover the men's and women's games with the same level of passion and intricate detail. With the Olympics around the corner, the GIST will be our go-to for ensuring we are getting total coverage of Team USA.

Stay on top of all the action and subscribe to their free 4x-weekly newsletter.

Minute 3: Find the perfect gift for a runner mom

Mother’s day is just around the corner, and if you’ve got a runner-mother that still needs some love, we’ve got you covered with the “The SMM Mother's Day Gift Guide - 2024.” Included on our list is a bag of magnesium salts, which are like Epsom salts but better. Epsom salts have been used for hundreds of years to support relaxation and recovery, but magnesium salts are believed to have even greater bioavailability, according to: “Magnesium flakes vs. Epsom salts.” Also on our list is the Jabra Elite 8 Active wireless headphones, which Rebecca Trachsel reviewed on our site here. Spoiler alert: she graded them an ‘A’ thanks to their build quality, noise cancellation, and ease of use. The last gift we’ll highlight is a kettlebell, which we had to mention after coming across this article: “A trainer reveals the "one exercise you’re not doing to improve your core strength.” The exercise in question is a single-arm kettlebell front rack squat, and unlike a typical back squat, it puts a greater load on your core as you prevent yourself from leaning forward. If strength is your goal but you don’t want to invest in a squat rack, barbell, and plates, then a kettlebell is the way to go. We hope you find the right gift, and to all the moms reading this right now, we’re wishing you a happy Mother’s Day!

#GiftsYouCanLift

Minute 4: Shoe Review: New Balance Fresh Foam X Hierro v8 ($150)

If you are like most of our running buddies, you probably use running shoes for more than just running. We wear ours for coffee shop trips, yard work and dog walking duties. Our friend and shoe reviewer, Brian Metzler, poses an excellent question in his new review today: If you could pack just one pair of shoes for a long weekend trip, what would you pack? For Brian, the answer is a pair of the just-released New Balance Fresh Foam X Hierro v8 shoes. He explains why these kicks exude mountain town cred, look good at a casual dinner, and still perform well on the roads or trails. A few highlights from Brian’s review are below, but you can read the full details on our website. 

Very few shoes can truly do everything very well, but I packed a pair of Hierro v8s for a recent weekend in San Diego because they serve up a good blend of comfort, style, performance, and versatility. During my whirlwind trip, I ran on roads, ran on trails, and even ran a little bit on a beach. Plus I wore them traveling on the airplane and to a taco restaurant in Old Town. OK, truth be told, I also packed a cheap pair of flip flops for everything else, but the point is that I got a lot of mileage – literally and figuratively – out of one pair of shoes. That’s not to diminish the Hierro v8 as a trail running shoe, but instead to underscore how much I like it.

What’s New: The Hierro v8 has been updated with improvements to enhance its performance and to lower its carbon footprint. The soft and squishy Fresh Foam X midsole is slightly thicker than the previous version and the heel-toe offset has been lowered from 8mm to 6mm in this edition, optimizing the plush, cushy feel and lessening the slope angle for easier transitions through the gait cycle. Plus, the new Fresh Foam X midsole compound of the Hiero v8 is made from approximately 40% bio-based materials, while the outsole is a version of Vibram’s new Eco-Step Natural Outsole made from 90% petroleum-free ingredients.

Why It’s Great: This shoe is great because it’s versatile. It’s like a road running shoe that’s built for the trails, but it’s also just a very well-built trail runner. If you’re familiar with New Balance Fresh Foam 1080 road running shoes, the Hierro v8 has the same soft, cushy and comfortable characteristics, only with the addition of an exceptionally grippy outsole. It has a durable, breathable upper for running in warm weather, and a reinforced toe box for moderately rugged trails, but it’s still lightweight and agile enough to run uninhibited on mild terrain and over sections of paved or concrete surfaces when necessary. 

On one 8-mile jaunt in San Diego, I ran from Powerhouse Beach in Del Mar to Torrey Pines State Natural Reserve and back – covering sections of dirt and gravel trails, concrete bike paths, paved roads, and, of course, lots of  sand – and I couldn’t have been more pleased with my choice of shoes and the well-rounded versatility they provided. I probably won’t wear them for super rugged mountain trails – because there isn’t enough sidewall or underfoot protection for that – but I know I could take them up and down one of Colorado’s 14,000-foot peaks in a pinch if they happen to be the only shoes I have in my truck.

Brian goes much deeper into why he really likes the versatile New Balance Fresh Foam X Hierro v8 in his full review. You can check it out on our website here.
#HierroWorship

Minute 5: Quick Intervals

• If you were convinced to pick up a pair of the Jabra Elite Active 8 headphones based on Rebecca Trachsel’s review, why not take them for a test drive with a new song recommendation from Coach Trax herself. Here is her take: Today's song is "Do It For You" by Little Monarch. I don't have a lot of disco music on my running playlists and for no good reason, to be honest. The genre itself is pretty legendary. And this song is an absolute funk fest. Led by singer-songwriter Casey Kalmenson, the band has been around for a while but is reintroducing itself with this new release; their first in about a year. I stumbled upon this band back in March of 2023 when I found and shared their song “Tangerine”. Also worth a listen. But this? This is totally different. This one makes me want to put on my skates and hit the roller rink. (And, yes, I used to do this with my friends.) I can't get enough of this single but I do hope we get more from Little Monarch like this in the near future. In the meantime, I'll try to track down a roller rink. Listen on Spotify or Apple Music. #TurnItUp

• One of the most common pieces of advice for runners who are just beginning or returning from a layoff is to slow down. The importance of doing zone 2 running to build an aerobic base can’t be overstated, but of course that doesn’t mean you should ignore speed work entirely. If you want to know why all runners have the need for speed, as well as how to train it safely, check out: “Why Running Slower Isn’t Always the Answer.”

• If you’re suffering from a headache, the last thing you probably want to do is push yourself with a workout. We totally understand the aversion, but when your read this latest research, you might change your mind. That’s because some types of headaches can actually be resolved via exercise – the key is knowing what kinds. To answer that, read: “Quick Question: If I Have a Headache, Will Working Out Make Me Feel Better or Worse?”

• We picked up a new sponsor recently, the sleep technology company Eight Sleep. We had heard good things about them for years, but as part of our deal, they let us test drive one of their sleep pods. Oh my hecking goodness! We knew their sleep pod was loved by their customers, and now we understand why. We had envisioned something like a cross between an electric blanket and a fancy mattress cover, but this goes way beyond that. The entire set-up weighs about 25 pounds and feels as if BMW engineers built this thing. It is packed with technology and an innovative system that can circulate both cool and hot water beneath your body as you sleep. This has been proven to enhance sleep quality as Eight Sleep warms you in the winter and cools you in the summer. We are only three nights into our test drive, but so far Mrs. Six Minute Mile and I are both enjoying how we can customize our own side of the bed. Stay tuned for more feedback on our sleep metrics as we dive deeper into our test. In the meantime, you can learn more about the company here. 

Minute 6: Daily Inspiration

You don’t become a groundbreaking runner without a groundbreaking mindset. Courtney Dauwalter is living proof of that, as she’s stood at the top of ultrarunning competition for nearly a decade. She credits much of her success to her relationship with the “Pain Cave,” a visualization technique she uses during a challenging run to overcome adversity. You can read about how it works in: “Inside the Pain Cave,” but if you want to take things a step further, you should check out this clip we found from Courtney explaining how her relationship with the Pain Cave has changed over time. Rather than dreading it, Courtney actively welcomes the experience, and she says the shift in her narrative has made the technique more powerful than ever.