New Balance 1080v13 Review: Put Your Hands in the Air
INTRODUCTION TO THE NEW BALANCE 1080V13 MEAGHAN: It’s been a rollercoaster ride of emotions with the New Balance 1080. The flagship daily trainer/workhorse in the New Balance lineup, the shoe has seen its ebbs and flows over the last few years. Version 10? Amazing. Version 11? Horrible. Version 12? Ehhhhh. I kept my hopes high for lucky number 13, but honestly had no expectations. Would this new upper and midsole formulation get us back on the up and up? Or would our stomachs drop as we fell into another dip? Get your ticket and jump on the ride, and let’s see where this ends up. THOMAS: Picture my hands up in the air as I ride the coaster with Meaghan cause I would agree that the 1080 experience has had its ups and downs. The good news is, the v13 has us excited to take a ride. New Balance 1080v13, men’s release colorway CHAD: Prior to joining Believe in the Run, my only New Balance running shoe experience was the 860v12, one of New Balance’s stability offerings. Since then, I’ve run in the More v4, the RC Elite v2, the SC Trainer v2, and the Vongo v6 (which I have in the testing rotation). Each shoe has been an absolute hit for me in its individual category, and my experiences have turned me into a certified New Balance fan. So when I found out that I’d be testing the 1080v13, three words came to mind: Oh hell yeah! Having run in the max-cush Fresh Foam shoe in the More v4 and the Fresh Foam stability shoe in the 860, I was excited to try out the shoe that New Balance considers to be one of its most versatile daily trainers. The 1080v13 features a mid-to-high stack height in a reasonably weighted package, at 9.24 oz. for a US M9 (7.27 oz. for a US W7). Padded heel tab CARYN: In a previous review, I quaintly described how for the better part of a decade, I wore exactly one style of running shoe. After joining a training group and taking a job in specialty run, my eyes were opened (quite literally, in the stock room) to the plethora of options that were not my beloved Gel-Kayano. This was the precipice of the max cushion, carbon-plated revolution– think Chicago Marathon starting line 2018, neon Vaporfly 4% erry’where. Seeing as I opted to run that marathon in a pair of Brooks Adrenaline because they were lighter than my Kayano (again, I’ll let you mull that one over for a minute), I clearly wasn’t sold. With the dawn of the 4%, stack heights crept up slowly, and then explosively. It wasn’t until a shipment of the 1080v10 arrived at our store that I felt drawn to the cush. The 1080v10 had this fabulous combination of New Balance’s Fresh Foam X, which was soft yet somehow still a touch responsive, and a supportive knit upper that hugged your foot in the best way. The 1080v10 was my gateway into the max cushion universe, and remains in my top five favorite daily trainers of all time (yeah, I said it). I went so much as to continue buying it on eBay for years, because future iterations just didn’t come close to replicating the magic of version 10. Versions 11 and 12 both lacked structure to me, with the sizing way off and the upper sagging in various places. When Version 13 showed up on my doorstep earlier this summer, I couldn’t help but hope it would be a true return to the 1080 glory days. WHAT WE LIKE ABOUT THE NEW BALANCE 1080V13 MEAGHAN: If you ran in the previous model of this shoe, you know the knit upper left a lot to be desired. On step-in, it was clear this was no longer the case. The completely new mesh upper is structured and highly padded around the tongue and collar for a comfortable, locked down fit. It’s stretchy, but not so much that your foot slides around, as it did in the previous version. Beneath the foot also feels like a huge upgrade. The new formulation of Fresh Foam X is soft yet bouncy and responsive. It felt good on step-in and even better out on the roads. With 35 mm of stack underfoot this shoe doesn’t make it into the max cush category, but it felt like plenty of shoe. My W7.5 came in at 8 oz/240g which falls right into the middle range for daily trainers. THOMAS: The 1080 is the one shoe in the New Balance lineup that is designed to work well for the widest variety of runners. The shoe delivers a premium neutral daily trainer fit and feel. The Fresh Foam X is so plush I wonder why you would need the New Balance max cush More v4. If you like the good sweet cush, this is a daily trainer for you. The 1080 v13 smoothes out the road but still gives you a little zing. This is not one of those cushioned shoes that sacrifices pop for squish. I’m not saying the 1080v13 is super responsive, but it is not a foot pillow. My size 10.5 weighs a middle of the road 10.2 oz/289g. The upper is a massive improvement over the previous model. The standard D width fits my narrow foot almost perfectly and runs true to size. There is zero puckering at the bottom of the U-throat. I had no hot spots, rubbing, or heel lift. New York City Marathon details on tongue CHAD: I usually always say that comfort is key when it comes to running shoes, and New Balance always seems to listen to me. The step-in feel and comfort of the 1080v13 is top notch, both in the upper and underfoot. The upper provides a solid lockdown while also having adequate room for high volume feet. Underfoot while walking around, the cushioning and bounce of the Fresh Foam X midsole is noticeable and much appreciated. I could see this being a shoe I would wear casually or on a
Patagonia Running: Our Picks for Fall 2023
GET OUT Patagonia is synonymous with sustainability and quality in the outdoor industry. From their 1% for the Planet pledge to their Fair Trade Certified manufacturing facilities, they’re always on the cutting edge of ethical outdoor apparel. They stand by their products and offer gear repairs and a Worn Wear store for gently used items. You get it– they talk the talk and walk the walk. While Patagonia is the quintessential gorpcore vibe, campy through and through, runners should know that their performance run gear is just as solid as their outdoor goods. So we’re here to walk you through our favorite Patagonia pieces for running. From shorts to joggers to hydration vests and duffel bags, this is gear that will stay with you for many miles to come. OUR FAVORITE PATAGONIA RUNNING GEAR FOR FALL ROAD OR TRAIL Strider Pro 5″ Shorts ($85) We get in a lot of shorts to review at Believe in the Run, because they’re basically the only thing that’s a requirement for every runner. And I’ll be honest, a lot of brands just throw in the towel when it comes to shorts, or, alternatively– overthink and over engineer them. The Strider Pro 5” shorts strike a perfect balance between simplicity and good design. A quick-drying recycled polyester made from 90% ocean plastic is incredibly lightweight and comfortable with a slight stretch for movement. Four envelope pockets provide plenty of storage for gels, while a center back pocket can hold more. The brief liner is comfortable and the whole thing comes together to make one of the best running shorts out there, rivaling my all-time favorite short, The North Face Better Than Naked (rest in peace). OUTERWEAR Houdini Air ($179) When you talk about lightweight running shells, there are few that have the same legendary status as the Patagonia Houdini, a packable and simple shell that provides an extra layer of warmth and protection when needed. That’s great and all, but we’re here to talk about the elevated version of that jacket, the Houdini Air. This shell adds extra weather protection with a DWR finish to keep out light rain (it’s not fully waterproof), while blocking out the wind and keeping in the warmth. We love it because it packs down to basically nothing and looks great, and is technically superior to every other wind shell out there. As such, it’s a great travel companion because it has immense versatility, from running to climbing to exploring to throwing on when the in-flight A/C is too cold. Additional features include low-light visibility, and adjustable hood, and, like all Patagonia products, is made in a Fair Trade Certified factory. HEADWEAR Duckbill Cap ($35) Another icon in the trail running/outdoor scene, the Duckbill cap is the standard for short-brim caps. With full perforations on the sides and top, it’s as breathable as a cap you can get. It’s ultra comfortable thanks to the soft, quick-wicking sweatband and the foldable design is perfect for on-the-go. It’s really one of the best running caps that money can buy and beats all the imitators out there. COLD WEATHER GEAR Capilene Midweight Baselayer ($79) Cooler temps are coming, and a good base layer is always a key essential in any runner’s wardrobe. The Capilene midweight works great in that 25F-40F range, as the 100% recycled, hollo-core yarns trap warm air, while wicking moisture away from the body and drying fast. It’s also incredibly comfortable, so can work well as a casual long sleeve or base layer for all your winter activities, whether that’s hiking, skiing, snowshoeing, or more. We also appreciate the small details like the thumb loops for keeping the sleeves down on the hands, as well as a slight stretch that allows for a good range of motion on the run. TRAIL RUNNING Slope Runner Endurance Vest ($159) I ran with this vest throughout the summer and I love that it’s simple and straightforward, with just the right amount of details to keep you comfortable on the run. Hydration vests are oftentimes overbuilt, but this one is stripped down to just the essentials and that’s a good thing. Patagonia says it fits like a shirt and they’re not wrong. Though the vest is minimal, it offers a surprising amount of storage in the form of a large back compartment that’s bladder-compatible, as well as a smaller zipper pocket. The large pocket also has a side zipper so you can pull stuff out while on the go. It comes with two HydraPak soft flasks that are basically my favorite soft flasks and used on a weekly basis. Bungee-style sternum straps are the only weakness in my opinion, I question their durability and felt like there was some bounce when loaded up, in part due to their flexible design. Overall, a pretty great vest. OUTERWEAR Airshed Pro Pullover ($139) If you’re wearing the Airshed for running, it’s probably pretty cold outside. And everyone knows that the worst parts of winter running are the windy days, and that wind shells can sometimes get too hot, but the Airshed bridges the divide. The core area is made from a water-repellent, ultra lightweight Pertex body fabric that’s both stretchy and windproof. So while the pullover is a bit more substantial than your average running top and sits somewhere between a base layer and a light jacket, it does a great job of settling into that in-between area of winter run layers and accomplishing more than one goal at once. Bonus points for the Capilene sleeves– long enough to cover the hands– and fitted hood (no winter cap needed here). BOTTOMS Terrebone Joggers ($99) If you’re not at the “Robin Hood: Men in Tights” phase of your running journey yet, but still want to get outside when it’s below freezing, then the Terrebone Joggers can be a nice companion. Or, just wear them casually, that works too. The slim cut adheres to the standard jogger silhouette and the 100% recycled polyester stretch ripstop is super
Coros Pace 3 First Look: Upgrades in All the Right Places
COROS PACE 3: BACKGROUND & INTRO Back in 2020, Coros released the Pace 2, a small-but-mighty watch that ended up landing our Best In Gear award for best GPS watch of the year. It kind of came out of nowhere– while the original Apex and Vertix were both solid, the first Pace came before all of those, before Coros had even made a ripple in the running world. To be honest, I’m not even sure it was a GPS watch. But the Pace 2– now that was a gem. After reviewing it, I actually thought the watch was priced too low for all its features. No, it didn’t have all the bells and whistles of a Garmin– no music, no maps, no wireless crapabilities. But it had everything a runner needed: crazy battery life, track mode, precision accuracy, and easily built workouts, all in a featherweight package. At $200, the bang easily equaled the buck. That was three years ago. Since then, we’ve seen a ton of software updates and features across the Coros line, as well as new updates to the the Apex and Vertix lines. So what’s new with the Coros Pace 3? Let’s find out. Emma Bates’ nails are on point WHAT’S NEW IN THE COROS PACE 3 ➤ Next-Generation GPS The satellite accessibility is upgraded in this newest version, which can now access the five major satellite systems (GPS, GLONASS, GALILEO, Beidou, QZSS) with dual frequency for the most accurate signal possible. This is the same accessibility as in the higher-tiered watches like the Apex and Vertix. ➤ Battery Life We thought the battery life in the original was already incredible, yet it’s somehow improved in the Pace 3, now with 38 hours of life in full GPS mode. Good luck finding your charger when you only use it every three weeks. Improved GPS and battery life ➤ Touchscreen & Onboard Storage New to the Pace 3 is a touch screen, which is surprisingly useful at times though I usually forget it’s there because I’m so used to using the push crown dial. Additionally, you can now use Bluetooth headphones to connect and listen to music stored directly to the watch. This is a unique feature that other watches in the Pace price tier don’t have (i.e. Garmin Forerunner 55). ➤ New Activity Modes Finally, Coros adds hiking, trail running, skiing, XC skiing, and snowboarding to its activity modes. It was always extremely puzzling to me that the watch was clearly targeted towards runners and had bread crumb navigation but lacked trail running and hiking modes, literally two of the most common activities for runners. You probably won’t run Mags this fast, but you can pretend by setting your watch to metric ➤ Price Increase Yes, the newest version has a price bump, but as I said earlier, I always thought the Pace 2 was priced low. Couple that with inflation and the $229 price tag is more than fair. ➤ Size and weight Somehow, the size is smaller (.6 mm thinner) than the Pace 2 and the weight is essentially the same (1 gram more in the Pace 3). I was fully expecting it to be bigger and heavier, so I was pretty surprised to see it’s pretty much the same. Optional always-on MIP display OUR THOUGHTS The Pace 3 hits all the right notes in terms of upgrades. Obviously it’s not going to be packed with premium features, those elements are reserved for the more higher-priced models. But it’s a big deal that Coros was able to bump up the battery life by nearly 30%, upgrade the GPS chipset, add some offline storage and a touchscreen, and still keep it incredibly lightweight. If you’ve worn the Pace 2, you know how small and lightweight that watch is– it almost feels like a toy. I actually don’t understand how they could make the Pace 3 smaller, with more features. It’s quite impressive. All of this for $229. Choose between nylon or silicone strap One other note– after a teaser reel was posted to the Coros Instagram account, some commenters were speculating the display had been upgraded to an always-on AMOLED. That’s incorrect, and there’s just no way you can get 38 hours of battery with an AMOLED. It’s still a Memory-in-Pixel display; however, it does have an always-on option for extra brightness. We’re testing the watch right now to measure the accuracy and battery, and so far, everything is holding up to the claims in the Coros pitch deck. More testing will come, but for now, we think Coros has another winner on their hands. If you’re looking for a simple and sleek GPS watch with good design and the simplest user interface out there, then you can’t do much better than the Pace 3. At launch, the watch will come in four variations: black with silicone strap, black with nylon strap, white with silicone strap, and white with nylon strap. Additionally, a red Pace 3 Track model will be available for purchase in October. The Coros Pace 3 is available now for $229.
Janji Run Apparel: Our Picks for Fall 2023
FALLING WATER We’re in the thick of fall right now, which means it’s shoulder season, which means it’s basically winter, especially when the sun decides to hide. And while there’s plenty of fall fashion for runners, one of our favorite brands for this time of year is Janji. Born and bred in New England, Janji knows what it takes to run comfortably in the cold. They also have a keen eye for current color palettes and have refined the functionality of their gear over the last decade. In short, you’ve come along at a good time because they’re really hitting their stride right now. Plus, they still stick to their core company values, offering a 5-year guarantee on their gear while donating 2% of every purchase to clean water projects around the globe. They’re basically the indie version of Patagonia… for now. Whether you’re looking for protection from the elements (Rainrunner 2.0) or a cozy outer layer (Waffleloft LS) or the perfect pants for travel (Transit Tech Pant), there’s something in here to take your running to the next level. See what we’ve been loving from Janji for fall 2023. Logo on the Rainrunner 2.0 Rainrunner 2.0 packs into its own pocket OUR FAVORITE JANJI RUNNING GEAR FOR FALL OUTER OR BASE LAYER Waffleloft Long Sleeve ($88) While Nike has a stranglehold on the waffle name when it comes to shoes, it’s a free range world when it comes to waffle thermals. The all-new Waffleloft from Janji is ultra cozy, made from a heavyweight waffle knit (78% recycled polyester) that can be used as a base or outer layer, depending on the temps. It’s also just a really nice shirt for when you want to feel most comfortable (which is really all the time, right?). The integrated thumb slits are a nice touch as well. OUTERWEAR Rainrunner Pack Jacket 2.0 ($198) Personally, I think running rain jackets are pointless outside of ultrarunning (either get wet or get hot), but I’m a huge fan of them for any other life endeavor. The first version of this jacket won our gear of the year a few times over. The new version is somehow even better, made from a lightweight ripstop and 360-degree core ventilation, which is honestly necessary in a running rain jacket. The waterproof rating is 20K, which pretty much means it’s better than any rain jacket out there that isn’t straight PVC. Two hand pockets with a mesh sleeve are essential for carrying and securing gels or phone, plus, it packs down into a self-stowing pocket with an integrated elastic carry strap. Also, the scuba hood with bungee toggles actually keeps wind and rain out. It’s clear that Janji thought out every detail with the Rainrunner 2.0– it’s made exceptionally well and should be a core piece in any runner’s wardrobe. Plus, the new colorways are great. BASE LAYER Repeat Merino Long Sleeve ($88) If you don’t already know, merino is the magic that keeps us running through the winter. It’s extremely odor-resistant, it wicks moisture, and it keeps you warm in any condition. And while the Rover Merino is only 48% merino (compared to 52% in Tracksmith Brighton Base Layer or 90% in Artilect Flatiron Base Layer), it still manages to do the job right. It’s also made from Responsible Wool Standard-certified merino which ensures traceable, non-mulesed wool and best practices are met from farm through production. So if you’re looking for that perfect layer from 35F-55F temperature range, this is the one. ATHLEISURE Transit Tech Pant ($94) While it’s not new, it is one of my most-worn pieces of apparel over the last year. Yes, it can be a running pant if you’re early enough in your running career to still feel shameful wearing full-on tights. But better than that, it’s just a great pair of pants for everyday activities and travel. The Transit Tech Pant is lightweight, quick-drying, and offers just the right amount of flex to stay comfortable in any situation. Bonus points for the dual zip hand pockets and hip drop pocket, perfect for stowing a wallet or phone on the go. BASE LAYER Rover Merino Hoodie ($128) Much like the Merino Long Sleeve above, the Rover hoodie is also made of merino (though it’s only 38% of the material). However, the micro French terry fabric is plush and comfortable while the Spandex allows for a great range of motion while on the go. The scuba hood helps keep wind and cold out, and the integrated thumb slits allow for extra coverage on the hands. It basically covers all the bases from head to, well… waist. LONG RUN LEGGINGS Trail Tight ($98) If you’re looking for warmth in storage all in one package, then you’re looking for the Trail Tight. Made of a breathable 4-way stretch, these tights allow for full range of motion while still offering enough compression to keep you warm over the long run. But the most notable aspect of these tights are the deep side pockets that can easily accommodate a phone or nutrition without bounce. You can pretty much carry anything you want for as long as you want. Which is exactly what you need for you winter marathon training or ultra distances on the trail. HAND WARMTH Vortex Windblock Gloves ($42) A good glove is hard to find– it’s either too thin, or the fingers get cold, or it’s just poorly made. The Vortex goes cancel culture on all those things. With a stowable mitten shell made of PU-coated riptstop, these gloves allow for adjustable warmth and comfort, while offering protection from the wind and elements. But the real bonus is that the mitten comes with a thumb cut-out– a feature often missing from convertible mittens. When we tell you Janji thinks of everything that runners need, this is what we’re talking about. TRAVEL Multipass Sling Bag ($56) Look, we’ve told you a million times over the last 5 years that you need to get this bag. Not sure what else we can
Meg’s Bagel Recipe for Runners (Or Anyone, Really)
WHAT POST LONG-RUN DREAMS ARE MADE OF Back in 2020 when we were all binge watching The Great British Baking show and attempting to make sourdough starter, I learned how to make bagels. Most of my months are spent marathon training with long runs on weekends, so I have a pretty good idea of what I love to eat after 10-20 miles on the road. And I can assure you– nothing beats a round wheel of dough warm out of the oven with egg and cheese in between its slices. It only took one Sunday morning to realize we were never going back to the local bagel shop. These were too good and left the house smelling like a delicious bread bakery. The best part? They’re so easy, even an early morning runner can do it. This is what your life can look like. The entire recipe can be executed with stuff you probably already have in your pantry. And while I wasn’t working with Brooklyn water, I learned that Baltimore water is a pretty good substitute. Whatever you have coming out of your sink faucet will work just as well. All that to say, the final product of this bagel recipe is what I think about for the majority of my long run. The reward is worth the work. Of course, I reference this fueling option quite often on both The Drop and Fuel for the Sole podcasts, so after several hundred DMs requesting the recipe, I’ve finally put it up here. This should go without saying, but as with any recipe that you want to turn out right– don’t skip any steps! It’s worth the extra time. HERE’S HOW TO MAKE MEG’S BAGELS SERVINGS INGREDIENTS For Boiling For Baking Kneading the dough INSTRUCTIONS The house of the rising dough Doughy bagel balls This is what they should look like before dropping into the bath Bath bombs This is what they should look like before dropping into the bath Et voila! Finished bagels!
Pros and Cons of Heart Rate Training For Runners
WHAT IS MAF TRAINING? Many times, heart rate training is synonymous with MAF training, but there are several components that separate the two. MAF stands for Maximum Aerobic Function: our ability to burn body fat for nearly unlimited energy. A key focus of MAF training is to maximize natural fat-burning, which directly improves your health and fitness. Improving your fat burning abilities can be done in a variety of ways, such as training at the right intensity, monitoring nutrition intake in a healthy and sustainable way, and managing stress levels. While most training methods focus on variation of workouts in concert with nutrition and proper fueling, the MAF method starts at the foundation of fitness, focusing on the importance of developing your aerobic base fitness first. This is accomplished through low heart rate training, and only moves onto higher intensity running once a baseline aerobic fitness is established. In doing so, athletes are able to get faster without the common wear, tear and injury that plagues most runners. Over time, the goal is to run faster at the same (or lower) heart rate, both in training and racing. PRO: BENEFITS OF LOW HEART RATE TRAINING There are many benefits to lowering your training intensity (otherwise, why would we do it?). Here are the core benefits: ➤ IMPROVED ENDURANCE By training at a low heart rate, your body becomes more efficient at using oxygen to produce energy, leading to improved endurance over time. Training at a low heart rate increases the number of your mitochondria (part of a cell that makes energy) and improves their efficiency. The more mitochondria you have, the more energy you can create from fat burning. This means you can run faster at the same (or lower) heart rate. ➤ IMPROVED FAT BURNING Low heart rate training teaches your body to burn more fat for fuel, which can improve overall health, resulting in weight loss and improved race times. Since you have a nearly unlimited supply of fat, aerobically fit athletes who pace themselves well can still have energy left at the end of their race, at a time when many runners are forced to slow down significantly. ➤ LOWER CHANCE OF INJURY You are able to train consistently at higher training volume, with limited training stress on your body. Training at a lower intensity reduces the stress on the body’s joints, muscles, and tendons, reducing the risk of injury. ➤ FASTER RECOVERY When you finish a low heart rate run, you should feel like you could do that run again. Low heart rate training can help the body recover more quickly after intense workouts, leading to improved performance over time. ➤ INCREASED MENTAL CLARITY Training at a low heart rate can be a meditative and relaxing experience, leading to improved mood, mental clarity, and reduced stress. CON: FRUSTRATION IN STARTING OUT To say starting out MAF training is a humbling and frustrating experience would be an understatement. In the early stages of MAF training, I had to slow down significantly in my running pace to keep my heart rate below 150. For anyone with an active Strava account, you know the pain is real. And by slowing down, I mean walking. Yes, walking. Before MAF training, I would often run at 6:30-7:00 min/mile (4:02 to 4:21 min/km) pace. When I began MAF training, I was a bit shocked when I realized that running below a 150 heart rate meant slowing down– a lot. Instead of a sub-3 hour marathon pace, I was now running 8:30 min/mile (5:17 min/km) on the road, and up to 14 min/mile (6:13 to 8:42 min/km) or slower on trails with hills. For some runners 8:30 min/mile (5:17 mi /km) on the road is a fast pace; however, it felt much slower than I was used to. I clearly remember one of my first runs on the bike path in Long Beach, Calif. As I was running by the ocean trying to keep my hear rate below 150, I was getting passed by several runners. At one point a woman well into her 60’s ran by me. This was something I previously would not have allowed to happen. It was a real hit to the ego and no doubt I was screaming on the inside: “I swear, I can run faster than this!” KEY TAKEAWAY: Intensity discipline in training means to overcome your ego and your short term joy of training hard, to think longer term. Holding back is a big part of this initial journey with MAF low heart rate training. CON: TIME ON FEET AND TAKING WALK BREAKS On my first trail run with some hills, I had to walk all the hills to stay within my MAF zone. I was not used to walking and found it frustrating at first. It was a true blow to my ego. In those first few weeks of MAF training, I changed my mindset about training data. I stopped caring about my running pace and distance covered and started focusing on my heart rate and time on feet. All of a sudden, it didn’t matter anymore if I ran 5 miles or 8 miles, all I cared about was how much time I would spend in my MAF training zone. Pace became irrelevant in those early stages and I changed my watch settings to only show my Heart Rate and workout duration. KEY TAKEAWAY: Reframe your mindset. Instead of focusing on paces and speed, focus on time on feet and accomplishing goals within the MAF framework. TURNING FRUSTRATIONS INTO JOY Something fascinating happens once you get rid of your ego and stop caring about getting passed by other runners, or posting slow times on Strava. At some point you can turn your frustrations of slow running / walking into joy. This happens for some athletes sooner than for others. Some athletes never get there. After a few weeks of training at a lower intensity, I noticed many benefits and positive adaptations. For example: KEY TAKEAWAYS: MAF training requires sacrifice in
Heart Rate Training: How It Works
WHAT IS MAF TRAINING? Many times, heart rate training is synonymous with MAF training, but there are several components that separate the two. MAF stands for Maximum Aerobic Function: our ability to burn body fat for nearly unlimited energy. A key focus of MAF training is to maximize natural fat-burning, which directly improves your health and fitness. Improving your fat burning abilities can be done in a variety of ways, such as training at the right intensity, monitoring nutrition intake in a healthy and sustainable way, and managing stress levels. While most training methods focus on variation of workouts in concert with nutrition and proper fueling, the MAF method starts at the foundation of fitness, focusing on the importance of developing your aerobic base fitness first. This is accomplished through low heart rate training, and only moves onto higher intensity running once a baseline aerobic fitness is established. In doing so, athletes are able to get faster without the common wear, tear and injury that plagues most runners. Over time, the goal is to run faster at the same (or lower) heart rate, both in training and racing. BENEFITS OF LOW HEART RATE TRAINING There are many benefits to lowering your training intensity (otherwise, why would we do it?). Here are the core benefits: ➤ IMPROVED ENDURANCE By training at a low heart rate, your body becomes more efficient at using oxygen to produce energy, leading to improved endurance over time. Training at a low heart rate increases the number of your mitochondria (part of a cell that makes energy) and improves their efficiency. The more mitochondria you have, the more energy you can create from fat burning. This means you can run faster at the same (or lower) heart rate. ➤ IMPROVED FAT BURNING Low heart rate training teaches your body to burn more fat for fuel, which can improve overall health, resulting in weight loss and improved race times. Since you have a nearly unlimited supply of fat, aerobically fit athletes who pace themselves well can still have energy left at the end of their race, at a time when many runners are forced to slow down significantly. ➤ LOWER CHANCE OF INJURY You are able to train consistently at higher training volume, with limited training stress on your body. Training at a lower intensity reduces the stress on the body’s joints, muscles, and tendons, reducing the risk of injury. ➤ FASTER RECOVERY When you finish a low heart rate run, you should feel like you could do that run again. Low heart rate training can help the body recover more quickly after intense workouts, leading to improved performance over time. ➤ INCREASED MENTAL CLARITY Training at a low heart rate can be a meditative and relaxing experience, leading to improved mood, mental clarity, and reduced stress. MAF TRAINING: MORE THAN LOW HEART RATE TRAINING One misconception with MAF training is that it’s low intensity training only. There is absolutely a time and place with higher intensity training as well, but only after an aerobic base has been developed. Dr. Phil Maffetone, one of the foremost voices on heart rate training, also talks about this on his website FAQ: “Train MAF until you plateau, or until you have been improving for 3-6 months. Then you add some speedwork. Most people respond well when their volume of anaerobic training is 15-20% of their total training while 80% is at or under MAF.” The 80/20 rule applies to a variety of practices across a range of subjects, and the same is true for MAF training. For those unfamiliar with the rule, in the case of MAF training, 80% of runs will be done at an easy, aerobic pace, while 20% are done at a harder effort. This practice is used by plenty of elite athletes, from Tommy Rivs to Kilian Jornet to Eliud Kipchoge (a majority of his training is done 3-4 minutes slower than his race pace!). However, in the case of MAF training, the 80/20 rule begins only when the base-building phase is complete. I prefer the MAF training approach of base building first for 3 months, before adding in speedwork, instead of right away jumping into 80/20. I see too many injured, unhealthy, overtrained athletes. Yes, even 20% high intensity running can bring too much training load too soon for athletes, especially if the stress levels in your daily life outside of running are already high. I have personally experienced this and seen this in many athletes through my coaching practice. Does that mean you can’t do any high intensity or group runs during your base building? From a running coaching perspective, I look through the lens of bringing joy and consistency to athletes training. By all means, during your base-building phase, if you want to do one higher intensity run a week to blow off steam or catch up with your running group, go for it. For some runners, this helps to be disciplined enough to run the rest of their weekly runs at low enough intensity. However, I can’t stress enough that it’s important to not overdo the high intensity in this phase. Base building can be surprisingly slow for most runners, and it’s often too tempting to pepper in high intensity runs. Doing so will nullify the entire process and will return mediocre results, if any at all. During base building, you develop your slow-twitch aerobic muscle fibers and you strengthen your joints, bones, ligaments, tendons and anaerobic fibers. This base building strengthens your body so it can handle more training load in the forms of training volume and intensity. Dr. Phil Maffetone’s philosophy is a holistic approach to training, racing, and even life. Everything is connected. Your running intensities, nutrition, stress levels, sleep quality and recovery all play a massive role in your athletic performance. Many athletes, including myself 10 years ago, only focus on the running component and forget about the rest. HOW DO I FIND MY HEART RATE TRAINING ZONE? There are a few different ways to
Mojawa Run Plus Headphones Review: Mojo Got Us Movin’
THE INTRO JOHN: Runners are always seeking the missing pieces to complete the running puzzle. With so many big mysteries (nutrition, hydration, shoes, and clothing) to solve, we deprioritize others we see as less important to the bigger picture. Before receiving the Mojawa Run Plus headphones, I hadn’t run with music or podcasts since 2018. Honestly, I was pretty angry at my headphone options. I got so angry at trying to make them work that in 2018 I punted on them, threw my last pair against a rock, and just decided to simply run with the voices in my head. I became that guy who was condescending to runners who wore headphones. My girlfriend admits she uses headphones (but thankfully, she still likes me despite my bad attitude). Running with the Mojawa Run Plus has definitely been enlightening for me, and I’m glad to have had this opportunity to revise my stance on headphones. I’m definitely no scientist, so I’m not going to even remotely pretend I understand how bone conduction headphones work. That said, Mojawa’s CEO, Robin Cao, is a scientist and also an avid user of headphones who, like me, knows the pain points and is highly motivated to make the best and bring people like me back to the fold. On the Mojawa website, the CEO does something that’s pretty impressive. He lays out all the things he disliked about headphones and explains that he wanted to make something for those who felt the same. I feel seen. THE GOOD JOHN: Since they arrived, I have run in the Run Plus headphones for about 41 miles and used them for other day-to-day activities as well. Being a busy caregiver, they have come in handy. The Run Plus straight-up sound incredible, living up to their claims of patented actuator superior sound. The headphones are ridiculously light at 26 g, which was the first thing I noticed. You can’t feel them at all when they’re on you, it’s pretty amazing. The second biggest thing for me is the waterproof feature. Any ultra runner (especially this year) runs in a good bit of rain. These headphones deliver music, podcasts, or anything you need to give you needed comfort on the most tedious parts of the trail. These headphones allow you to not only enjoy your favorite songs and podcasts but they keep you safe because you can still hear around you. You can run more confidently because potential hazards can still be identified. All around, the headphones of the past that were a painful sweaty broken mess are done — you don’t need them anymore. I’m extremely impressed with what Mojawa has done here. They basically rolled out a product to bring all the people who are sick and tired of all the pain points back to the headphone fold. They have masterfully pinpointed the absolute worst parts of using headphones and made the experience so much better. I’m just going to flat out say it: for the current price of $139, the Run Plus are not just the best bone conduction headphones, but also the best pair of headphones money can buy. THE BAD JOHN: I’m being very nitpicky here because this is a wonderful product, but if I had to identify anything to be improved on, I wish there were more than 8 hours of battery life. 8 hours is pretty standard with headphones, but as much as the Run Plus pushes the limits, I would like to see a larger battery life. Even though 8 hours is a great amount of time for weekday training runs, for longer races, your crew is going to have to toss them to you when you need them for a bad section (like when you need to listen to your Grandmaster Flash going through the miserable ATV section at Old Dominion 100-if these had arrived in time for Old Dominion I may not have DNF’d), and then you’ll have to toss the headphones back to the crew when they die, to charge or just be done with them. It would be nice to have the battery go the distance on a longer run. It only takes 50 min to charge them, so again, I’m picking nits. When I started using the headphones, I had some trouble getting used to the controls. I definitely called a couple of people by accident on early am runs (I’m sorry) and made some other silly mistakes. I’m pretty sure I had a couple of people thinking I needed bail money, a rescue off some trail, or to pick me up from some DNF (like Old Dominion, I really hope not Manitou’s Revenge coming up — I can’t take back to back DNFs). Disclaimer: For tech-savvy folks, it’s probably easy to pick up the headphone controls. I’ve used many headphones throughout the years now and especially in run specialty, but I’m a very busy person, and I tend to just jump into the fire when it comes to learning new tech, so if you are like me, you may make a call by mistake or some other silly thing. MOJAWA RUN PLUS CONCLUSION JOHN: For anyone like me who loves music and podcasts, needs to blast Pantera on a shitty long run, get motivated by listening to Ben Johnson talk about doing 4 marathons in 4 weeks on The Drop Podcast, or just needs to get out and unpack stuff in your head and who punted on headphones, like I did, these were made for you. For people that are already using similar headphones and are on the lookout to upgrade, you also need to check these out. To compare, check out Seth’s March review here at BITR of the Shokz OpenRun. The Mojawa Run Plus is a very similar product but lighter and more affordable. I am totally smitten with the Run Plus. Just to make sure I wasn’t completely love-crazed and blinded, I had friends try mine on for other sports to tell me what they thought, and
Pressio Elite Apparel Review: Goin’ Green, Stayin’ Lean
THE INTRO KALEB: If you’ve read more than, say, three of our reviews in the past year, first of all, keep reading them. We think we’re very entertaining, and imagining that there are folks reading our nerdy, pun-infested paragraphs is a nice ego boost. But second of all (and more to the point of this review), you’ve probably noticed that more and more companies are hopping on the sustainability train. Whether it’s Asics’ FlyteFoam Blast+ Eco midsole, Mizuno’s Wave Neo collection, Nike’s Next Nature line, or that little green leaf thingy in the upper left-hand corner of certain shoes on the New Balance website, just about everyone is making an effort to show that they care about the environment… and about profits, because they know people will buy eco-friendly designs. Regardless of whether it’s a marketing scheme or true, pure-hearted responsibility (yeah, right), eco-friendly products allow companies to slow some of the environmental impacts of their production methods and raise awareness among consumers. It doesn’t replace doing our own part to “go green,” but it helps us not work against ourselves when buying everyday products. Unfortunately, the benefits of sustainability often come with a boosted price tag and reduced product quality. Enter Pressio, a UK-based company dead-set on leading the cutting edge of sustainable, ethical fabric product engineering. Pressio has partnered with the leading producers of recycled yarns, researched innovative and sustainable production methods, and upheld a high standard of ethical treatment for every person involved with product creation — all to deliver running apparel that not only has positive effects on the environment but also has positive effects on your performance. So does Pressio live up to its sky-high mission statement? I received two pieces from Pressio’s Elite collection — the Elite Singlet and a pair of Elite 3-inch Shorts — to find out. PRESSIO ELITE SINGLET KALEB: When it comes to comfort and breathability, the Elite Singlet is second to none. On first touch, the fabric is soft and light, and the weave pattern of the fabric is engineered for minimal surface area contacting the skin to avoid friction and rubbing while running. That may sound a little bogus, but it works like a charm because the singlet truly disappears on the run. Unlike many shirts and tank tops that stick to your torso when damp and practically suffocate you when you try to take them back off, the Elite Singlet never suctioned onto me. Odor-causing bacteria are eliminated thanks to the mint-infused anti-bacterial fabric, but it’s not as if sweat is going to have much of a chance to build up in the singlet’s fibers: breathability is superb. On sunny days, it felt like I wasn’t wearing a shirt at all while still saving the public from having to look at my scrawny ribcage as I hit interval work in the heat. One of my runs in the Elite Singlet was interrupted by rain, and the first thing I noticed was that I could hardly tell the difference between a raindrop hitting my bare shoulders and a raindrop hitting the shoulder of the singlet. This breathability is due to a lattice mesh pattern that Pressio calls EcoTech Vent. While water getting past your clothing may at first seem like a bad thing, it’s actually a great thing because the singlet also isn’t going to keep any sweat or body heat trapped in. In fact, after the raindrops went right through the singlet’s breathable mesh, Pressio’s Four Phase Moisture Management technology went right to work, quickly wicking the water back off my skin and keeping me comfortable and the singlet lightweight. No, I’m not sure what the four phases of Four Phase Moisture Management are exactly, but from what I understand, they involve a hydrophobic inner layer combined with carefully selected filament types throughout the fabric to take advantage of capillary action and wick moisture away from the skin. To translate into my own simple four-phase process for those that don’t speak fluent marketing lingo: 1) water/sweat get on skin, 2) singlet get water off skin, 3) fabric get water out of singlet, 4) airflow go zoom and dry off everything. And, of course, responsibility is front and center: the singlet is made of 100% recycled yarns and dyed in a facility that doesn’t dump its dye waste into rivers or other natural bodies of water. It’s also produced in 100% traceable, open-to-inspection facilities that ensure ethical treatment of all involved in the production of the clothing. As a bonus, these facilities are run by 70% solar power. At $55, Pressio’s Elite Singlet delivers a high-quality, highly sustainable piece of gear at a comparable or even better price point than leading brands. PRICE: $55 PRESSIO 3-INCH ELITE SHORTS KALEB: I’ll be real folks; I’m more of an “if it fits, I can run in it” kinda guy. I’m not too picky about the clothes I run in, so long as they’re comfortable. Okay. What I’m actually trying to admit here is that I’ve never actually had dedicated running shorts, so these came with a bit of a learning curve. First of all, you already know that the shorts are made with the same high standard of quality and sustainability as the singlet. Recycled yarns (a percentage isn’t listed on the website for the shorts, though), eco-friendly dying practices, and humane, solar-powered factory environments mean these shorts are something you can run in and feel good about. Second of all, having just three inches between myself and indecent exposure is rather terrifying. With that out of the way, the shorts — thanks in part to their short inseam — are just as breathable as the singlet. The fabric itself is also very quick-drying and moisture-wicking. Two elastic loops on the back waistband provide storage for gels on the go, and there’s a little bit of extra storage space to be found back there in a small zippered pocket. It’s not large enough for a phone (unless you’re old enough to run with
The Best Plant Based Protein Powders For Runners & Endurance Athletes
These are the best plant based protein powders for athletes, all of which are vegan protein powders and made from high-quality ingredients – many are also certified organic. Our vegan protein powder buyer’s guide also includes tips for how and when to use plant-based protein powder for runners and endurance athletes, for maximum benefit. Contrary to popular belief, protein powders are not just for body-builders and muscle building – they can be a key component of an effective post-workout recovery strategy for runners, including ultra-marathon runners, as well as other endurance athletes, to help with muscle repair after running and strength training. You also don’t have to be a vegan or even vegetarian to use vegan protein powders for your nutrition and recovery shakes rather than whey protein versions. Many people prefer the taste and health benefits of using plant-based protein powder to make their shakes and smoothies, compared to using milk-based (whey protein) options. And of course, if you are lactose-intolerant then you’ll want to make sure your recovery shakes are dairy-free and made using plant proteins such as: Table of contents The Best Vegan Protein Powders 1. Naked Nutrition NAKED SHAKE [CLEANEST PROTEIN POWDER] This USA-made pea protein-based vegan powder is the tastiest protein shake we’ve come across, and definitely something to look forward to after an intense workout. These are just two of the reasons Naked Shake tops our Vegan protein powder reviews. It’s a high-quality protein powder that makes delicious dairy-free protein shakes that taste like strawberry banana milkshakes and deliver 20g of protein and only 5g of sugar. Not only is it plant-based, but its ingredients are non-GMO, dairy-free, gluten-free, and soy-free, and we love that it doesn’t taste overly sweetened, as other protein shakes we’ve tested often do. We’ve experienced rapid post-workout recoveries after tough endurance efforts as a result of using this protein powder. NAKED SHAKE also has the nicest texture / consistency on this list when simply mixed with water. 2. Gnarly Nutrition Vegan Plant Protein This NSF-certified vegan protein powder from Gnarly Nutrition is something special. It’s not just a post-workout recovery shake, but also, due to the balance of other macros, vitamins, and minerals it contains, it’s classified as a vegan meal replacement – justifying its higher-than average cost per serving. By combining all the plant proteins listed above, Gnarly Vegan contains all 9 essential amino acids and is a rich source of antioxidants, and healthy fatty acids. One serving provides 20g of protein, 7g of fiber, and 14 vitamins and minerals, and equates to 200 calories when blended just with water. Pro tip: Boost the shake into an even more satisfying meal by using nut milk and adding other nuts, fruit, or veg when you blend it. 3. LyfeFuel Performance Shake [HIGH PROTEIN WINNER] Lyfe Fuel is an exciting California-based vegan nutrition brand that offers a range of plant-based shakes and meal bars, including this Performance Recovery shake as well as their bestselling Daily Essentials Meal Replacement Shake. With 25g of protein per serving, this LyfeFuel vegan protein shake provides one of the highest portions of protein compared to other powders on this list, with a fantastic price per serving of only $1.67, making it one of the best value plant-based protein powders on this list, too. To learn more about LyfeFuel and their meal replacement shake option (which at 18g protein is also another option for consuming post-workout recovery). 4. Plant Works Nutrition Plant Works Nutrition is our runner-up for best plant-based protein powder. We first discovered it at the Hood to Coast Pacific City relay event in Oregon when we were given some to try at the finish line. [By the way, if you haven’t done a Hood to Coast event before, DO IT!] Each serving of Plantworks protein has 20 grams of plant-based protein from Pea, Mushroom, Pumpkin, and Rice proteins. It contains 0g of sugar and 7g of fiber, the ingredients are non-GMO, as well as dairy free, soy free, and gluten-free. It is also mixed with adaptogens and super herbs to help improve your recovery times. Plant Power, baby! 5. Organifi Complete Protein [ORGANIC PROTEIN POWDER WINNER] Our exclusive Organifi coupon code ‘TK15′ will get you 15% OFF your total order when purchased via the links in this review. Available only at organifishop.com. Organifi Complete Protein includes plant protein and also superfood meal ingredients which means it can be used as a complete fully-balanced organic meal, your daily multivitamin, and 20 grams of protein all in one easy-to-mix shake. I’m often hungry after intense exercise, so drinking a plant-based protein powder that combines a healthy superfood meal that keeps me full for long enough until my next meal is a huge time saver. This could be the ultimate recovery powder for those who run during their work lunch break as you won’t have to spend time buying/eating food in the traditional manner. It makes for a nice healthy breakfast option too. Because of its multi-use purpose and additional superfood ingredients, Organifi Complete Protein is our favorite organic plant-based protein powder. The superfood ingredients included are pea protein, quinoa, pumpkin seed, coconut, vanilla bean, monk fruit, real whole food vitamins, and digestion soothing enzymes. It’s also dairy-free, gluten-free, soy-free, USDA Organic, and 100% vegan. 6. Orgain Sport Protein Powder (Vanilla or Chocolate) Another great choice for clean, organic plant protein powder, this Orgain powder packs in a hefty 30g of protein per (two scoops) serving, with ingredients including tart cherry, fermented turmeric, and ginger. This powder is designed to support muscle recovery and reduce muscle soreness, especially after intensive sporting efforts. Being from a quality protein brand such as Orgain, it almost goes without saying that this powder is gluten-free, soy-free, and, of course, vegan, as well as being USDA organic. When it comes to choosing a flavor, we are particular fans of the vanilla option, with chocolate being the other option. 7. Tailwind Nutrition Rebuild Recovery Mix [GREAT FOR RESTORING ENERGY LEVELS] The protein in Tailwind Nutrition Rebuild Recovery shake is mostly organic rice protein supplemented with amino acids to build a complete amino acid profile. Tailwind’s Rebuild Recovery protein powder also has added carbohydrates, some healthy fats from