FeastVoyage: Your Culinary Compass

INTRO

MEAGHAN: Saucony has been dropping some gems this year. The refreshed Endorphin line is the crown jewel, so why not expect more greatness across the board? It’s been a couple of years since I laced up a version of the Triumph, but I’m always down to test out a highly cushioned trainer. Bring on the Saucony Triumph 20.

This year’s model comes with a brand new slab of PwrRun+ that’s lighter and softer than its predecessor. Oh, and Saucony bumped the stack height from 32 to 37mm in the heel and 24 to 27 in the forefoot. That means more stack and a higher drop, somehow in a lighter package.

The upper is all-new, too, but it still brings the same plush comfort that Triumph fans know and love. Saucony’s lacing system offers some additional lockdown features at the eyelets, and there’s no shortage of padding in the tongue and collar.

On paper, this shoe checks all the boxes. But how does it feel out on the roads?

ADRIENNE: Meg is right. Saucony has been killing it this year. My personal history with the Triumph starts back at version 17 when Saucony introduced PwrRun+ to the equation. I expected a heavy and dull shoe back in the day, and I was happy to be wrong. That was then, and this is now, so let’s see if Saucony has kept up its winning ways in the Triumph 20.

Once again, Meg is right — the Triumph 20 passes the eye test with flying colors. I don’t even mind wearing the shoe in public, which doesn’t always happen with running shoes. It’s as comfortable as it is stylish, so you know you’re in for a plush ride. For most people, the FormFit design will hold your foot in place and adapt to you rather than forcing you to change your stride for the shoe.

I put almost 50 miles on the Triumph 20, and it shines best as a recovery/easy day shoe. It’s capable of picking up the pace, but there are better options — even within the Saucony stable. The slower I went, the better the shoe felt, and for me, on days where I need not push, this turned out to be a good thing.

Be warned, however, that the Triumph isn’t an Endorphin in disguise. It knows what it is and leaves the high-tech cruisers in their own lane. Let’s see what I mean.

RYAN: I’ve had my feet in more than my fair share of Saucony shoes this year, and I’ve yet to find one I didn’t like. I trotted in the Tempus, felt good in the Freedom, did something that starts with A in the Axon, and thoroughly enjoyed the Endorphin Pro and Speed. Now it’s time to take it home in the Triumph.

Sometimes a shoe happens to land at the perfect time. I’m about a month out from my first marathon at this point, and I’m looking for as much cush as possible to hold me through the heap of road miles. That’s basically what the Triumph 20 is — a fat stack o’ foam with a plush layer of cushion on top. There’s no reason this shoe should be as light as it is, but that’s magic, baby.

Meg and Adrienne covered most of the important stuff above, and they touch on the important tech specs below, so I’m just gonna pass along the vibes. Let’s roll.

THE GOOD

MEAGHAN: Let’s start with the aesthetics because I love what Saucony did here. The Triumph 20 colorway I received (Prospect/Glass) is a neutral gray with some bright accents like a shiny gold Saucony logo. It’s fun without being over the top.

The PWRRUN+ sock liner and cushioning underfoot feel great upon step-in. Paired with the highly padded tongue and collar, it’s got all the features of a very plush shoe. While Saucony increased the stack, they also reduced the weight. My US W7.5 came in at 8.3oz — pretty decent for a well-cushioned trainer.

ADRIENNE: I agree with Meg that the weight reduction was nice, and the step-in felt luxurious. I have relatively narrow, low-volume feet and had no problems with the fit. I was able to lace up and go without a second thought.

If you love hella cush, then you’ll probably love this shoe. There’s cushioning for days with the PwrRun+, and it’s not interrupted by a plate, a different core, or any other midsole modification. The change means there’s less fire in the Triumph 20, but that’s by design. I found the ride pretty smooth overall, though there are some things I’d change (more on that in a sec). It’s not so much a snap and a pop as a slow, luxurious roll. Think Rolls Royce, not Ferrari.

As I ramp up my fall training, I need a go-to recovery shoe for the double days when my legs are tired. The Triumph is that shoe — it’s soft and comfortable, and it keeps me from wanting to push too hard. It also feels stable and grips the pavement well, thanks to subtle outsole improvements. There’s more than enough rubber here.

In my opinion, this is one of the most comfortable trainers of the year. I didn’t run into hotspots, irritation, or anything else that made running less enjoyable. The materials are premium, and the cush is king. It reminds me of the recently reviewed Mizuno Wave Neo Ultra in some ways, which is actually a compliment.

RYAN: Comfort, comfort, comfort. That’s the story of the Triumph 20. There’s padding everywhere, from the extra-thick midsole to the marshmallow-esque upper. Everything is thick, and it feels great on foot.

I took the Triumph for 12 miles right out of the box and enjoyed every one of them. Then, I took it for a 17-mile long run with similar results. Speed didn’t matter for either effort, just comfort and distance. The PwrRun+ is plush underfoot, and it doesn’t feel like it deadens out over the course of a run. No, it doesn’t add anything incredible, but I wasn’t looking for magical pop or speed on a shoe with this much cushion.

I got the same colorway as Meg, and I hold similar sentiments. It looks great and is easy to pull off as a casual shoe. However, I think the few pink hits are more impactful than the gold Saucony logo. Not nit-picking, though, cause it’s a great look all around. Even the marbled outsole rubber keeps the theme going, a nice change from the usual monotone soles. If you’re gonna go monotone, make it a gum sole. Otherwise, keep the marbled funk comin’.

THE BAD

MEAGHAN: I struggled with this shoe. On paper, it looks great. Even in my hand, it feels like a shoe I would enjoy, but it never came together on the road.

My first issue was the lacing — the laces were too short to double-knot, and tightening them up to add some length put too much pressure on the top of my foot. It didn’t help that the upper felt a bit narrow and seemed to lack volume through the toe box. I just never found that Goldilocks fit.

The experience didn’t get much better underfoot. Despite the new foam with its claims of being lighter and softer, the midsole felt firm and lacked any kind of response. I’ll usually forget about a shoe mid-run, but I was constantly reminded of the Triumph 20’s presence. For whatever reason, I kept thinking the laces needed to be fixed, which threw me out of a comfortable rhythm.

ADRIENNE: It took me a few runs to get a feel for the shoe’s character. At first, it felt bouncy, and then it felt kinda dead, then it was back to bouncy again. The Jekyll and Hyde experience confused me while I racked up the miles, but maybe it’s just a breaking-in period. At any rate, I can see why Meg had some issues with the mercurial traits.

Also, the laces really are that short. Kinda weird.

RYAN: I can understand where Meg is coming from when she says the upper feels a little narrow. My foot isn’t as wide as hers is, but I had a similar experience. I chalked it up to the ridiculous amount of padding, but I didn’t need to tighten the laces as much as she did for a comfortable fit.

SAUCONY TRIUMPH 20 CONCLUSION

MEAGHAN: The Saucony Triumph 20 was a miss for me, partially because Saucony has so many good options. I’d grab the Endorphin Shift (more stack, less cash) or the Endorphin Speed (firmer ride, way more pop) before I put the Triumph back on.

ADRIENNE: Saucony set its bar high for 2022. The Endorphin series deservedly overshadows the rest, including the Triumph, but Saucony’s max-cushion trainer still has a home. It’s a good pick for runners who want a classic, neutral ride with a modern twist. The Triumph 20 isn’t a perfect shoe, but it’s one that I plan to continue adding easy miles to during the fall marathon season.

RYAN: Triumph isn’t just a good name for this shoe, it’s an apt way to describe Saucony’s year. I haven’t had a bad experience in any of the half dozen models I’ve run in, and the Triumph is more of a good thing — literally. It has plenty of padding, plenty of foam, and plenty of miles ahead of it. If you’re in the market for a max-cushion trainer, the Saucony Triumph 20 is certainly worth a look.

P.S. Don’t listen to Meg, she’s totally wrong about the Triumph.

You can pick up the Saucony Triumph 20 for $160 at Running Warehouse

BEST GIFT FOR RUNNERS

For runners, Christmas means crisp morning runs (hopefully), a break from marathon season (not really), and a chance to ask for that most-wanted run gear (definitely). Because, let’s be honest– it’s hard to justify buying another piece of running gear when we have four carbon-plated shoes sitting in the holster by the door, just in case.

But when it comes to others giving gifts, well… ask away. We put together a list of some of our favorite gear from the past year(s), which we would love to get again and again if we didn’t already have it. Is this an end of the year, Best In Gear awards? Not yet, but it’s kind of a precursor.

I’m not gonna lie, we put a ton of thought and effort into this list and have thoroughly used almost every item on here (just an FYI, most gift guides out there are a collection of product pitches with no actual testing from the interns putting the lists together). So yeah, we want you to enjoy what we’ve been able to enjoy. Hopefully this helps and you’re able to give or get something that will last you for years to come.

Thanks for being a part of our journey, happy holidays to you and your family. Now get to buyin’.

RUN APPAREL

Is there anything better than having that one piece of apparel that you fall in love with and keep in the closet year after year? Whether that’s the perfect knit cap or the a broken-in flannel, spending money on a piece of clothing that lasts provides lasting value. Which is why we’re giving you some of our favorite apparel picks, not just cause we think they look cool, but because we actually use all of this gear and they’ve become staples in our own running journeys. And while it may not always be the cheapest gear, we promise it’ll last you years and provide more than enough value over the long haul.

COZY COMFORT

Janji Waffleloft Long Sleeve ($88)

There’s something about a waffle layer that is hard to beat. This super soft shirt features a heavyweight waffle knit that works as a casual pullover or a performance base layer. Made with recycled polyester and natural fibers, it’s super soft and has some nice added touches, like the integrated thumb slits to keep the sleeves in place while on the run.

HAND WARMTH

Ultimate Direction Ultra Flip Glove ($40)

If you’ve ever owned a convertible running mitten, you know the one weak point is the thumb– it’s always left out to dry, getting cold while the other fingers stay toasty. Ultimate Direction is finally giving runners what they want with a pullover water-resistant shell that has an incorporated thumb slot. From the bottom of our cold, wintry hearts, we thank you for this. It’s a game changer.

VERSATILE WARMTH

Tracksmith Brighton Base Layer ($88)

There’s a reason this shows up on our best of lists, year after year. It’s the indisputable champion of base layers. Light enough to wear above freezing, warm enough to go below, and light enough again to wear under a jacket for the real cold, this merino long sleeve is one of the most versatile pieces of run apparel that money can buy. We own Brighton Base Layers that have been going on six years of use with no sign of breaking down. Dollars to wear, this is one of the best buys for runners, hands down.

WINTER CAP

Ciele CRWCap WND SC ($75)

Using a fully recycled polar fleece throughout, this wind and water resistant cap features convertible ear flaps and unparalleled warmth. It basically turns your head into a teddy bear. Also comes in two different sizes for both small and large domes.

REFLECTIVE WARMTH

Rabbit Low Light Tight ($120)

For a California brand, Rabbit really knows how to make a great winter running tight. The newly updated Low Light Tight features all-around reflectivity, making you a veritable lightning bolt when headlights hit you. Aside from the safety feature, the tights have incredible storage options, with three pockets (five for women) to hold literally everything you need on a run.

ONE JACKET FOR EVERYTHING

Ibex Wool Aire Jacket ($285)

Over the last year since we got this jacket, I can personally say I wear this more than any other jacket I’ve owned. With a merino wool fill, it’s so incredibly versatile that I’ve worn it as a winter coat and a cool summer nights outer layer. It also packs down into its own pocket, making it perfect for travel. Some may balk at the price, but consider you’re buying one jacket that covers all your needs– there’s a ton of value in that alone. (They also make vests that are the perfect winter running companion.)

RACE READY

Miler Work Running Half Tight ($135)

Nothing makes you feel fast like a great pair of half tights on race day. The Work Running Half Tight is 100% made in New York City, with the utmost attention to quality and detail. Featuring a soft, matte four-way stretch ultrafine knit from France, it truly is a race day luxury. But then again, you just worked for four months go get here– you kind of deserve a reward. We recently wore these at the New York City Marathon and they performed flawlessly, holding all seven gels and a cell phone from Staten Island to Central Park with no issues whatsoever.

FLEECE PIECE

Fractel M Series Winter Cap ($50)

When you need a little extra warmth for the noggin, it’s hard to beat the Fractel Winter Cap made with Polartec Wind Pro fleece. It’s super soft and comfortable, water and wind-resistant, and looks good both on and off the run.

RELAX IN STYLE

RNNR Heavyweight Hoodie ($85)

It’s hard to beat a cozy hoodie after a long run, and the weighted Drirelease fabric of the Rnnr Heavyweight nails the perfect comfort level. A zippered front pocket provides storage options while the hood toggles keep the wind out.

COLD WEATHER STAPLE

Smartwool Merino Neck Gaiter ($38)

For some of us, this merino neck gaiter is the most important piece of our winter running. Seriously, it goes with us on every run from now til March. Pulled above the ears, it covers the nose and face while it still fits beneath a running cap. When it gets too warm, wear it only as an ear warmer or drop it down just for the neck. Still too warm? Wrap it around your wrist for the remainder of the run. Once you use it, you’ll never go back.

SIMPLICITY SHORT

Outdoor Research Swift Lite Short ($48 on sale)

Sometimes the best short is the simplest short. What the Swift Lite Short lacks in storage (only one small back zip pocket), it makes up for in weightlessness. In short, it disappears on the run. It’s one of the more under-the-radar running shorts out there, which is a shame, because it’s one of the best.

WINDBLOCK OUTER LAYER

Patagonia Houdini Air ($179)

As any seasoned trail runner knows, the Houdini shell remains undefeated in the wind-blocking department. The Houdini Air elevates the standard version with an ultralightweight, breathable Pertex Equilibrium double weave with a PFC-free DWR finish. It also packs into its own stuff sack which basically fits into a pocket of your jeans, making it the quintessential on-the-go outer layer.

FOOT COMFORT

Swiftwick Flite XT Socks ($25)

A stocking is always a good stocking stuffer, and it’s hard to beat the Swiftwick Flite XT in terms of performance, comfort, and warmth. Featuring technology that supports your ankles during quick movements on uneven terrain and a blended natural Merino wool with a full Olefin fiber footbed to keep the feet dry and odor-free, this is one of the best socks you can buy.

COZY COMFORT

Rabbit EZ Joggers ($88)

Recovery is part of the run equation, and a good pair of joggers is necessary equipment for that department. The Rabbit EZ jogger remains our perennial favorite, providing all the comfort necessary when doing anything but running.

TWO-FOR-ONE BUTTON UP

Roark Run Amok Bless Up Trail Shirt ($89)

More button-up running shirts, please. The Bless Up trail shirt is an actual performance piece on the run, but doubles as peak summer fashion, making this a two-for-one that can’t be beat. Built with a microperforated 4-way stretch, nylon Tactel/ poly blend, and rubber buttons, this technical button up works in any situation you need it to.

PREMIUM WARMTH

Artilect Sundown 250 Merino 1/2 Zip ($260)

For those way up north, let us introduce you to the premium excellence of Artilect. While some (most) base layers are really just a 50/50 blend of merino and synthetics, Artilect uses 90% Superfine Nuyarn merino wool, and at a weight of 250 GSM (for comparison, the Tracksmith Brighton Base Layer is 52% Wool and 145 GSM). Which means you are getting an unbeatable level of warmth. The scuba hood ensures full-circle protection, and the quality is just as perfect as the fit.

OUTER LAYER

Soar Ultra Jacket ($265)

The Soar Ultra Jacket is designed to perform across a wide range of temperatures, hitting the sweet spot between lightweight, waterproof, and breathable. It’s built with a full-length zip and drawstring waist for the perfect fit. Meg’s worn it for temps in the high 30s to high 50s, and it’s felt great for all of them.

RUN ACCESSORIES

Maybe it’s not apparel, maybe it’s not shoes, but maybe it just makes your running life a bit more enjoyable and easier. Here are some side pieces to keep you company and give your running relationship a little more action.

WEAR ANYWHERE LIGHT

Bookman Eclipse Light ($30)

Sometimes, you just want a little nighttime safety that isn’t bulky or obnoxious or loud and neon. That’s where the Eclipse comes in, with its sleek and simple design and multiple white and red light modes. Clips onto your shirt or gear and is rechargeable, making it the perfect add-on for early morning/late night safety.

SUNGLASSES

Tifosi Swank ($25)

As far as budget running sunglasses go, it’s hard to beat Tifosi. Featuring a light and durable TR-90 frame and scratch-resistant lenses (i.e. they won’t peel off) in a wide array of color choices, the Swank is the perfect stocking stuffer for runners. They also offer prescription versions if you’re not trying to spend a gazillion dollars just to see where you’re going on your runs.

SLEEK AND SIMPLE

Ledlenser NEO1R Running Headlamp ($50)

There are a couple running headlamps we love for that crystal clear night vision, but we keep coming back to the NEO1R. Maybe it’s the minimalistic design, maybe it’s the fit, or maybe it’s the 250 lumens of light it puts out. Either way, it’s a great little sidekick and one you should consider when heading into the dark.

RECOVERY

Chirp Wheel XR 3-Pack ($105 on sale)

If you roll things out to warm up or cool down, you know how hard it is to get some of those spots. Especially along the spine. And we know some of you love to feel the pain, which is why we love the Chirp XR, essentially an off-road version of a foam roller. This 3-pack comes with three heavy hitters designed to give extreme relief of sore muscles and tension within the neck and back.

TICK DETERRENT

Sawyer Picardin Insect Repellent ($10)

If you live in the Northeast United States, you’re basically in the penthouse of the deer tick world headquarters where Lyme disease continues to wreak havoc on the general population, something I found out this past summer when I contracted it myself. It really, really sucked and I’m glad I got antibiotics before it got out of hand. So maybe just prevent all those parts by using Sawyer repellent before all those trail runs and family hikes. It’s a cheap way to not have a neurological disease.

GPS WATCH

Coros Pace 3 ($229)

It’s time to ditch the Apple Watch, you’re a real runner now. And for $229, you can get the Coros Pace 3, an absolute gem of a GPS watch with long battery life (24 days of continual use, 38 hours of full GPS) and all the essential features you need in a featherweight package. If you want all the bells and whistles, go with the Apex 2 Pro ($449), but the Pace 3 has almost everything you need to get the most out of your running.

NUTRITION

Hydration and nutrition are key, which is why we’re giving you a couple choices to keep you going at your best.

SALT LIFE

LMNT Electrolyte Mix (12 for $20)

If you listen to the Fuel for the Sole podcast, you know how much we key in on electrolytes, before, during, and after a race. However, most electrolyte mixes lack the sodium your body needs after intense workouts. No worries, LMNT packs 1000 mg of sodium and no sugar, with flavors that are actually pretty freaking good (Raspberry Salt is my personal fave). I’m telling you, this brought me back to life after every summer long run and post-New York City Marathon. It’s a night and day difference when hydrating with LMNT, and I basically take some with me wherever I go now.

MUSCLE REPAIR

Gnarly Whey Protein ($63)

When marathon training, it’s super difficult to get all the protein we need to repair the muscles we’re constantly breaking down. Derived purely from antibiotic-free, non-rBGH grass-fed cow’s milk, Gnarly Whey is a whey protein concentrate that delivers healthy fats, omega-3 acids, and other essentials to bridge the gap. We mix the chocolate flavor in with some vanilla yogurt and it makes for a pretty great breakfast. Each can has 40 servings, but you still get 12g in a half serving, meaning you can stretch it out over a few months and still get a good bump of protein each day.

HYDRATION

Staying hydrated with water and/or electrolytes is one of the most important parts of the recovery process. Here’s a few options to keep you going on the run and throughout the day.

DAILY HYDRATION

Miir 20 oz. WM ($40)

The limited-edition holiday sparkle is a nice touch on the built-tough Hardshell powder coating of the Miir WM. Featuring thermo 3D Double wall vacuum insulation, the bottle keeps hot drinks hot and cold drinks cold. We can confirm that the sturdy carry handle on the lid also beats the hinged rubber of Hydroflask. Just saying.

NIGHTTIME HYDRATION

Nathan Laser Light 3L ($120)

Staying visible is key, but there’s no point in wearing reflective clothing if you cover it up with a hydration pack. Unless that pack is the Nathan Laser Light, featuring a 6-lumen integrated light thread on the back panel, powered by two Lithium CR2032 with 30+ hours of burn time. Also includes a 1.5-liter hydration bladder and front chest pockets for both flask and phone storage.

SAVE FOR SUMMER

Yeti Colster ($25)

It’s not too early to think about summer. And when you’re tailgating after those sweaty summer group runs, you need a cold beverage that stays cold. That’s where the Yeti Colster comes inPlus, you can own something Yeti without taking out a second mortgage on your house.

RUN TRAVEL

We travel a lot for work and for races, so we know the importance of a good bag that can transport all your clothes, shoes, and nutrition for race weekend. Here are some of our favorite picks that have become proven staples in our journeys around the globe.

RUN COMMUTE ESSENTIAL

Janji Multipass Slingbag ($56)

Again, this is one of those items that we’ve put in every gift guide for, I don’t know… the last 5 years? It’s another staple in our run collection, and something that we take on all our travels and adventures. At 2 liters of volume, it’s enough to carry all your essentials and then some, and the unique strap system locks it all down so there’s no bouncing on the run. This is the best version yet, so even if you have one from 2019, it may be time to upgrade.

RACE DAY

Nike Shoe Bag ($30-$35)

This is one of those things that is kind of the perfect gift for a runner. A shoe carrier than can double as a large lunch box (I personally used it to carry all my nutrition to New York for marathon weekend), it looks awesome and works for a variety of uses. And, it’s just… cool? Yeah, maybe that’s it.

ORGANIZATION

Mystery Ranch Zoid Packing Cubes (3 for $69)

If you’ve read our How to Travel for a Marathon post, you know that we are essentially evangelists for the packing cube religion. I actually waxed poetic about these to Coach Jess Movold for about 20 minutes as the team walked home from the bar after the New York City Marathon. This Mystery Ranch set is nice because it includes three sizes with durable nylon construction and tie-down points on top. Be careful though, once you enter the packing cube life, the pursuit for the perfect cube for every item will never end.

THE GETAWAY BAG

Patagonia Black Hole Duffel, 55 L ($169)

Another key piece of gear for travel, the Patagonia Black Hole (of which there are many size and variations), doesn’t look like much, but it’s everything you need. We prefer the 55L, which is just the right size for a few days away, but not so voluminous that it’s obnoxious. The backpack straps hook in quickly on the go, and the body fabric, lining, and webbing are made with 100% recycled materials. And it’s virtually indestructible. We’ve put this at the mercy of TSA handlers countless times over the last few years, and it looks good as new thanks to the 100% recycled polyester ripstop with a TPU-film laminate.

WATERPROOF DAYPACK

Ortlieb Daypack Metrosphere ($220)

While it looks sleek and professional, the made-in-Germany Ortlieb Metrosphere is a daypack that can handle the toughest conditions. It’s 100% waterproof with a roll-top closure that allows quick and easy access to things like your laptop or electronics (there are padded compartments for both). Welded zipper seams on the outer pockets allow quick access to wallet or passport, while the entire build itself is designed for a full lifetime of wear and replacement. I use it every day and will probably continue to do so for years to come.

FOOTWEAR

Look, pretty much this whole site is dedicated to running shoes. Here are some options for those off days, which are still on days; we just like to call them recovery.

CASUAL KICKERS

Timberland GreenStride™ Motion 6 WP Mid Hiker ($110, on sale)

One of our go-to pieces of footwear for the fall, the leather waterproof upper and eco-friendly features make this a boot that both looks good in a classic way and does good in a modern way. It’s comfortable, keeps the feet warm, and looks great with anything. Just make sure you go a half to whole size down (we went down a half size and it’s still a bit too big).

RECOVERY

Topo Athletic Rekovr 2 ($120)

Winner of our Best in Gear award for recovery footwear, the Rekover 2 features an Ortholite 3D Wave Sense footbed and Vibram XS Trek EVO outsole. Translation: Topo didn’t cut any corners in making this a quality recovery shoe. Throw in an antimicrobial blended wool upper and you’re ready to take on extreme levels of comfort.

RECOVERY

Adidas Puffylette Samba Shoes ($60)

All right, maybe this has nothing to do with running and maybe we’re just putting it on here cause we saw it and it looks awesome and we want it. But it does feature an EVA midsole/outsole combo so while it’s a slipper, it’s kind of a shoe as well. And it’s pretty much amazing, so maybe you should get it (they also have Stan Smith and Superstar versions as well).

GO FOR THE GOLD

If that Christmas bonus came early this year, then have fun with the items below. Depending where you are in life, one of them is very necessary , the other not so much (but fun as hell). Depending where you are in life, maybe it’s the opposite. Either way, we fully approve of both.

RUNNING WITH KIDS

Thule Urban Glide 2 ($520)

Maybe you’re a parent. Maybe your spouse is a parent! Maybe you’re about to have a kid and think “nothing about my running will change.” First, you’re delusional. Second, you can minimize the change by taking your kid on some adventures with you. Nothing works better than the Thule Urban Glide 2, which our trail reviewer and new mom Melissa has been utilizing for much of the last few months. Good news is that it’s on sale right now, the other good news is that it will hold up to anything you throw at it.

CAUSE WHY THE HELL NOT

Engwe X24 E-Bike ($1,299)

Again, maybe doesn’t belong on a best gift for runners. As runners, we never would’ve called ourselves e-bikers. That is, until two months ago when we got the Engwe X24 in for review. It pretty much feels like being a kid again whenever we ride on this thing. With 64 miles of range, a top speed of 30 mph, and a triple suspension system, this thing can handle anything. It also gets a ton of compliments, so at the very least, it’s a confidence booster. Anyone could use that.

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: 

• I would finish a run and feel I could do that same run again. 
• My energy levels throughout the day were much more even.
• The niggles and muscle aches in my body disappeared. 
• I became much more aware of my surroundings. I would see buildings, wildlife and other people I never noticed before. 
• My sleep improved significantly. 
• I started running without music and paid closer attention to signals from my body, such as my breathing, foot steps and how I really felt on my runs. 
• My nutritional intake improved because I noticed how my nutrition and energy levels were closely related. 
• I looked forward to my runs. I stopped caring about my running / walking intensity and my runs became more enjoyable. 

KEY TAKEAWAYS: MAF training requires sacrifice in the beginning, but much like quitting other bad habits, the benefits become apparent after just a few short weeks of discipline.

PROGRESS WITH MAF TRAINING

Some athletes improve aerobically faster than other athletes. This depends on a variety of factors, such as athletic background, training volume, stress levels, nutrition and recovery. 

After four weeks of MAF training, I started noticing my running pace at the same heart rate improved. This was a big “aha” moment for me that MAF training could actually work. Even so, I was still somewhat skeptical. 

Below is an overview of my first two years of MAF training, with a running volume of 40 to 60 miles per week, with some peaks at 70 to 80 miles. 

Being able to run faster at a lower intensity helps tremendously during endurance races. 

My MAF paces and my race times improved from a 4:11 marathon in 2007 to a 2:55 marathon in 2013, to a 2:44 marathon at the Boston marathon in 2015. During my PB race training block, I only incorporated 6% of my running time at high intensity. 

PRO & CON: REAL LIFE HAPPENING + MAF TRAINING

From 2016 to 2018, my training availability and my life priorities changed. My second child was born after a challenging pregnancy. I had a stressful job as an executive at a publicly traded company and every day felt like a fire drill. I prioritize my family time over my own training and simply didn’t have the bandwidth to train 6 to 10 hours per week.  

If your stress levels are high in your personal life, MAF low heart rate training is a great way to train in a sustainable way that doesn’t add too much training load on your body and your mind. 

During extremely busy and stressful periods in your life, I suggest all athletes train for mental and physical health. Not to push yourself too hard, but to be realistic and adjust your training expectations and race goals. 

With lower volume, the benefits may not be as quick or as apparent, but you will be able to enjoy your time running and use it as a true stress reliever.

OVERALL TAKEAWAYS

If you’re looking to start heart rate training, know that it will require some sacrifices in the short term, but– as with anything that requires discipline– will be worth it in the long term. If you want to learn more, please see my other posts on heart rate training, or head over to The Extramilest for more resources and information on heart rate training and the MAF method.

JANJI RELEASES THE CITY COLLECTION FOR SPRING/SUMMER 2024

Nothing speaks spring as much as the colorways in a Janji drop, and with the second release of the Spring/Summer Aegean Collection, they’ve tied together performance fabrics with sleek styling for a head-turning fit.

As a follow-up to its all-new mountain collection, Janji’s City Collection features an array of warm weather apparel, with some updates to key staples as well as a handful of brand-new pieces.

And in case you forgot– every season Janji gives back to clean water projects around the world, and this collection gives back to GWP Mediterranean. To percent of proceeds from all Janji purchases will go towards funding improvements to the irrigation system at Pankritio Stadium, home of the Ergotelis Football Club. Reducing the water needs of the stadium is anticipated to save the equivalent water consumption of 140 people per day.

Check out what we’re loving from the collection.

OUR PICKS FROM JANJI

MEN

AFO Middle Short Ultra ($78)

When out for long endurance events, storage is key. This short features six pockets for gels, cards, phones, first aid, and whatever else you need. It even has an elastic key loop. Reflective detailing around the pockets adds extra visibility for an incredibly lightweight and quick-drying short.

MEN

Circa Daily Tee ($58)

Ultra-soft with a four-way stretch, this tee is premium comfort wear for both on and off the run. It’s quick-drying and features an ergonomic fit, making it ideal for any activity.

UNISEX

AFO Hyperlight Visor ($38)

Apparently it’s the year 2000 again, because visors are back. It makes sense– the visor is the ultimate in utility for keeping cool on summer days, and this one in particular is “ponytail-friendly, hyperlight, and crushes down for stashing while on the go.” The Velcro-free bungee toggle back is a nice upgrade from all those old school head hoops we used to wear.

WOMEN

Circa Daily Boxy Tee ($48)

Made from the same soft cotton blend as the Circuit tee and AFO racerback, the Circa Boxy Tee gives the option of a more fashion-forward running top with a slightly cropped fit that hits right at the waist. Great for … pretty much everything.

UNISEX

Zephyrunner Wind Shell ($128)

A multi-faceted jacket can be a lifesaver in changing conditions. The Zephyrunner features a hyperlight and durable nylon shell (water-resistant) that blocks the wind and provides solid breathability thanks the back panel venting. A bungee hem and hood toggle allow for extra adaptability and the whole thing stows into its own chest pocket in a small bundle. Also, unlike the Patagonia Houdini, it has hand pockets. Win.

WOMEN

3” AFO Rhythm Short ($70)

Combining Janji’s staple short (the AFO) with a more relaxed fit and modern design, the Rhythm short is made from an ultralight stretch woven fabric with a soft, high-rise flat waistband. Zippered rear pocket and front liner pocket provide storage options on the go.

WOMEN

Circa Daily Racerback Tank ($44)

For everyday wear or running apparel, the Racerback Tank is made of an ultra-soft Pima cotton/recycled polyester blend with a four-way stretch. It’s the perfect top for everything summer.