Salomon’s Aero Glide 4 GRVL is A Very Versatile Road/Trail Hybrid Shoe
The new Salomon Aero Glide 4 GRVL is a rare shoe that runs exceptionally well on almost all surfaces.
In case you missed them, we’re bringing you the most-loved stories from the last month. Friends don’t let friends skip important running advice. Cheers!
Collapsing onto cool grass immediately after your run sounds tempting, but adding just a few more minutes on your feet at the end of a training run could significantly improve your speed. Engaging in short, controlled efforts that last about 20 seconds, you could upgrade your mechanics and coordination, according to: “Why strides may benefit your running as much as intervals.” Strides reinforce efficient movement patterns at higher speeds, improving your running economy without the stress of an intense workout. Intervals remain important, but because strides are shorter and easier to recover from, you can incorporate them several times a week to help you get smoother and faster. To dive deeper into how this works, Greg McMillan outlines the specific physiological advantages in this video: “Do Strides! Another Secret to Success.” He explains that this leg turnover training improves neuromuscular coordination, helping you practice a quicker cadence and better form without ever crossing over your lactate threshold. McMillan suggests performing 6 to 10 repetitions of 10 to 20 seconds, taking generous 45 to 60-second recoveries between each effort. We highlighted similar benefits last summer in “Use strides to build neuromuscular efficiency,” noting how these short bursts are an excellent tool for getting quality speedwork done on hot days. As the spring weather begins to warm up, consider adding a few strides to the end of your next easy run to safely condition your body for faster paces.
#TheEmpireStridesBack
In our last issue, we covered the $39 million acquisition of Allbirds and pointed you toward their clearance rack. Our readers once again showed they know a good deal when they see one, because a massive wave of you sprinted to the checkout. If you missed the starting gun, there is still time to grab some sneakers and comfortable post-run recovery footwear.
According to their site, Allbirds is currently offering 30% off all orders over $130 on both Men’s and Women’s shoes and apparel. Now’s the time to stock up on some plush wool slip-ons for those tired marathon feet before the remaining inventory officially flies out the door. They’ve also got between 29% and 50% off on the Men’s Tree Dasher 2 if you’re in need of a solid all-around trainer.
Blueberries have always been our go-to source of antioxidants, but a recent story from EatingWell has us taking an extra lap around the produce aisle: “5 Foods with More Anthocyanins Than Blueberries, Recommended by Dietitians.” Blackberries, black currants, cherries, elderberries, and black rice all contain higher concentrations of anthocyanins – plant pigments which have significant antioxidant and anti-inflammatory properties. The article notes an interesting rule of thumb: in most cases, the darker the color, the more anthocyanins a fruit or vegetable contains. While cultivated blueberries pack 80 to 160 milligrams of anthocyanins per 100 grams, options like elderberries and black rice deliver 485 milligrams and 456 milligrams respectively. For runners, keeping inflammation in check matters, but knowing when to intervene is complicated. “Inflammation in Runners – Sometimes it’s Good and Sometimes it’s Bad” explains that acute inflammation is actually the first phase of tissue repair, and suppressing it prematurely can interfere with healing. Similarly, “What Every Runner Needs to Know About Inflammation” warns that NSAIDs like ibuprofen can cause gut damage, impair recovery, and hurt performance, particularly in the weeks leading up to a race. The better approach may be supporting your body’s natural response through sleep, injury management, and anti-inflammatory foods. Those anthocyanin-rich options (like cherries, blackberries, and black rice) fit into that strategy, giving your body tools to moderate chronic inflammation without getting in the way of the acute response that runners actually need.
#BlackAndBlueprint
We all hope for a sudden burst of race-day confidence and a flawless night of sleep before competition, but leaving that to chance is a risky move. According to performance psychologist Dr. Michael Gervais, creating the right conditions for your best performance is no accident. We recently sat down with Michael on the SMM Podcast (available on Spotify and Apple Podcasts) to dig into the strategies that separate elite performers from the pack. During the episode, he analyzed the mindset of Olympic figure skater Alysa Liu, a topic further explored in “Intrinsic Motivation Helped Alysa Liu Win Gold.” The article highlights how Liu shifted her focus toward personal joy and her creative process to foster intrinsic motivation. By adopting this purpose-based identity, Dr. Gervais says Alysa was able to dissolve pressure, allowing her Olympic gold medal to arrive as a natural by-product of an authentic performance. In addition to mindset, Dr. Gervais noted that sleep quality is foundational to mental resilience. He shared practical sleep guidance in our conversation, which is fleshed out further in “Better Sleep, Better You: Michael Gervais on Rest, Recovery & Resilience” – a Q&A with Ozlo (maker of the Sleepbuds, which the SMM team uses ourselves). His top two habits: wake at a consistent time each day, and get natural light within the first hour. He also recommends finishing your last meal about four hours before bed and dialing down stimulation 90 minutes before sleep. To optimize your own sleep environment, you can try out the Sleepbuds and use code “SMM” to save $80 off the MSRP. We’re just scratching the surface of all the cool insights Michael offered on the podcast, so be sure to give the full episode a listen on your next long run.
#RestSideStory
If your pre- and post-run nutrition strategy is roughly “eat whatever’s nearby,” you’re leaving some easy performance gains on the table. Fueling around workouts is one of fitness’s most debated topics. Some swear by fasted training, while others load up beforehand, but according to “A Simple Guide on What to Eat Before and After a Workout,” lots of research says before and after exercise supports better performance, muscle repair, and recovery. For runs under 60 minutes, a simple carb-forward snack 30–60 minutes before heading out should do the trick, while longer endurance sessions call for a heartier, high-carbohydrate meal a few hours prior. Post-run, aim to eat within 30–60 minutes, combining protein and carbs to repair muscle tissue and restore energy. After long runs and races, sports dietitian Renee McGregor weighs in via “The best high-carb foods for runners.” She notes that carbohydrates are the body’s preferred energy currency – stored as glycogen in muscles, liver, and brain, and drawn on heavily the faster you go. Her top picks include oats, rice, pasta, potatoes, and bananas, with a tip to choose white rice or pasta before long runs for easier digestion, and brown or whole grain varieties afterward to support gut health. On the protein side, “Top 11 High-Protein Snacks For Runners” from Run Fast Eat Slow rounds out the picture with grab-and-go options like Greek yogurt with berries, hard-boiled eggs with seed crackers, and trail mix built around peanuts, which carry the highest protein content of just about any nut.
#CarboDiem
There are few things that derail a run quite like a side stitch. Your internal organs feel like they’ve abruptly unionized and gone on strike, and to make matters worse, researchers still aren’t totally sure of the cause. According to “How You Can Get Rid of the Dreaded Side Stitch While Running,” one prominent theory points to friction or irritation of the parietal peritoneum – the membrane lining your abdominal walls. While the precise trigger remains a mystery, the article suggests a few preventative tips: hydrating properly, avoiding heavy or sugary foods before running, relaxing your breathing, and adjusting your posture. If those don’t help, just stop – the pain usually resolves quickly during a break. Improving your posture by strengthening your core may help too, so check out “Eliud Kipchoge’s quick and simple (but tough) core workout.” The marathon GOAT’s regimen takes roughly 20 minutes to complete and includes foundational exercises like single-leg bridges, glute kickbacks, dead bugs, fire hydrants, oblique presses, and planks. A stronger, more stable core can help your posture and breathing mechanics, which could make side stitches less likely to show up.
#OnOffStitch
If you’re in need of motivation this week, look no further than 81 year old sprinter Kenton Brown. He’s so quick that a video of him running 200 meters in 29.70 seconds was getting accusations of being AI generated. We looked into it and can confirm Ken is the real deal. What’s even more incredible is that @fastover40’s video claims he didn’t start focusing on sprinting until age 66! Speed might disappear quickly as you age if you let it, but Ken is living proof you can stay fast if you put in the work.
