The Hidden Benefits of Negative Splits

Starting conservatively lets you enjoy one of racing's great pleasures: passing people from start to finish. [View in browser](113/cy08X04/VVJCJf6QwfNnW2rf39g57d6mQW5l3Nw34Bx3F4N89-QB75nCVVV3Zsc37CgK4yW4L5Tyr2DbJ2bN4ZtVvlsQP_zW6GCngX5P5kBjN82d2SGQDlVBW47whfG11C07kW73gc6t3Q7ZPlW1b-6Db1DSNz8W6myWM851GBM3W7M1MDQ3p79jTW40qnL968prBPW90NmgP3DPVHWW1b9vMm5TzgbnW6jG9r915Mz07W10S-4v5LXhlrW2SFcB176pf5XW61MHsM59LRVgW3gcPfL7K8t5jW5zdC5M2CS2jdW8-SgVS8YWQf3W4fmrqK1cpgYbMP59n2Z-zR1W9kKH1w20t5b7W2DL95m358pvgW2sWydS7PM6mcW3xKVZ33pmWhLW8CwN3V2YdB2WW4JvXn36N_5WCW5t_mbr4fH2_7N1W0vn48pPfvN7z5lfNLXPGxW7ksk5f7HvltXN4BZxL7tYMJkW3sBMks4QGCpgW1Grl9L21K_5mW7jmYCw5KysqfN1Bs7RQvLgG8W9bKhPq4m-v0CW6XYCT56FHZCJW4qpXwr86ZHvgW3wLZ483fxxR13hkp1) [PodiumRunner](113/cy08X04/VVJCJf6QwfNnW2rf39g57d6mQW5l3Nw34Bx3F4N89-QB73q3nJV1-WJV7CgzJsN692-m4YYkTmW7WbqW185gX0vW5R8qC06WqS1TW2XlljN8_4y-cW8RT1GV4J2TV-W3nBgs17vNsMWW7NZJZC9jtywvW56zZGl5w4qxDW2SX-mJ5P1rdlW4_Z8q86k87QzVfLVbn2JmSblW5DXQlc7nNGmGN8GCc8C4ygpXW3R4vHp8lPv5gW8R6FX946ZjBBW8q6hwD1byJdLW585lLz7bMP9QW83WRpj18x0JHW8TqNS91gl0JpV3pK6x3HP2fRW7FD3zQ8JXS6RW2wpXBY5Yf0N5N90q3vPxtN-9W41jDLS4b6yF63bF21) [Follow PodiumRunner Online][Follow PodiumRunner on Facebook](113/cy08X04/VVJCJf6QwfNnW2rf39g57d6mQW5l3Nw34Bx3F4N89-QBr3q3n_V1-WJV7CgGXsW1mwk4S1MXxzkW4mPnwD5x_0R0W85T5_f46lyLyW5m79p_3QB3M4W8-HlRb14WNfPVG4yF47PHyrSN4dT2p9rf2dtW10pTzr53qb4cVll23G2y7yXtW7xj_N49ltw2xW1zNDR22qpkPCW7ykf476bspRBW94mwvH7jYBsxW7_r5tT5b9x8JW1QspS36TJsK7VqBLgh7Sb5MsW7fdSd15K5WZWW20jrtJ2L-2TsW1Dp0bH5NCYv_W8S2jLl4Nm3k8W7txdYT4kmfjdN5KxbPwFS9P_W3dFG8N6l1m4QW2p_cCS94smNDW3sT8fD29PH9RVNQBVJ4LylDT3mxn1) [Follow PodiumRunner on Instagram](113/cy08X04/VVJCJf6QwfNnW2rf39g57d6mQW5l3Nw34Bx3F4N89-QBr3q3n_V1-WJV7CgMYCW6LSS2B31jpBQW5yX3-Z6pqz-zW1f5kWq3kVWCDW6MC_Hc18Y0JsW4dyHCp5sM8g9VhT8qS4CfF5kN31g7DZH9-QHW1zFL3D3DB7wGW7bp7Sc8ykjCjW37gYSv5WDyXRW8dLTkR2YWrDCW7nkLh55Kr_XRW1Jhw3b5VjFFkW9fsx_08FYVtrW6HVzlT8z31qVW68Lx0y4GhvBpW5Wb6D24s0P42W7QNdhr51rgzJW3kWXdC5FnhzlW2bVbwQ1343LJN1kWWN_TC0VZW3T6s2T8_b915W339Y2F6QQpBHW1zmfnx45y97sW5GxqXk3wX676W67-wkz34X64L3bpt1) [Follow PodiumRunner on Twitter](113/cy08X04/VVJCJf6QwfNnW2rf39g57d6mQW5l3Nw34Bx3F4N89-QBr3q3n_V1-WJV7CgPtmW5VjxW28SNkdMN730b2kPsszbW8wLkD53PrNgfW4xmyg_65Vx-BW6hrbXy328x8yVfqG805WHCpsMgpGCXM1t-dW8JQ84J2w6PcyW45sh1X5-ZZ3ZW2yNQG18jBk0WN3cSyqSpZlnKW1PnqYQ6p2_ghW6QT-T67K0wYvW17q4s980jjvGW4_1BNt5zff4lW7GmTgg2Ct-2YW3ZHyXC3PbhQvN5XP9hSkGrzQW3sdd9g5HTcgkW3X_C1V3HJ86PW7TP1v74bHf_pW83_Xnk1J4XDPW5f3HxH52-t-2N4KtjgHlHHNvW3jN2x_62CbktVz8DsW1wkx2R381n1) How to feel smart, confident, and tough A half-mile into last week's Turkey Trot 5K I remembered what I'd been missing in the two-plus years since I've raced. After letting the pack sprint out ahead of me at the gun, I was now blowing by runners in droves as if I had ignited afterburners. But I wasn't pushing harder; if anything, the effort was feeling slightly easier as my body warmed to the pace and I stole the energy of each runner I floated past. As I dodged through gaps and skirted around groups, I found a familiar smile growing on my face and my stride growing lighter and quicker. Passing other runners is one of the great joys of racing, one we lost in the virtual reality of the pandemic, where race efforts were reduced to final times. A return to in-person running restores the interplay of strategy and strengths that occurs during every mile, every minute of a real race. And within these interactions is room for myriad minor accomplishments and pleasures that are not reliant on the time on the clock, The pleasure of passing is not reserved for the front of the pack: it simply requires pacing, preparation, and a bit of grit. Passing other runners makes me feel good on multiple levels. During the initial shuffling of the field around the half-mile mark, when I'm slicing through the pack like a hot knife, I feel smart for having held myself back and not allowing adrenaline and herd mentality to lure me into early debt. During the middle miles, catching runners whose pace is starting to falter as fatigue mounts, I feel well-trained and more confident with every mile in which I maintain pace and with every runner I ease up on, pause on their shoulder, then slip past. And during the final mile, after the field is well-sorted by training and ability, I feel tough when I can coax a bit more from my legs and lungs, catch the next pack, then power by one, two, three more runners as we all dash to the finish. There's always debate over whether negative-split pacing (which is essentially even pacing allowing for slightly slower warm-up period and a faster finishing kick) is the best strategy to run your fastest; and some race situations do require that you adopt different tactics. But beyond being the most effective PR strategy for most runners in most settings, I'm a fan of negative splits because they improve the race experience: the effort feels more manageable, I stay more positive in my outlook and self-talk, and I get to pass people the whole way. Run tall, friends. — Jonathan Beverly, Editor PODIUMRUNNER [How, and Why, to Hit Negative Splits in Your Next Race](113/cy08X04/VVJCJf6QwfNnW2rf39g57d6mQW5l3Nw34Bx3F4N89-QyZ5nCTJV3Zsc37CgHHGN7YHx9mFJs9WW5BP44b1PDtHFW5j750m69T331W4hqWtJ37NW5mVNWHVQ15KgzKW9g790N7c2fQqW3zhqZ134VkBhW3SnvHY89HLF_W1866P992pz7yW29Vv9-6xXMqfW7ybx8C2zyGTLN3HmQjyJpDkHW2Y5XJF5v1b7ZW7TJ2rm5W_fM9W78WQCp8LFXrJW8pNsPT8c6jgZN6d7wcWDXDQXW7fK6Ly6-P1jhW1_pRB21FjdXrW7jQ8VZ6mnSd7W2N7hXQ8C7CqYW5T9cx46X5f0cW1FHy6p5B9mg1W8R7mhX8j6D0KW5FwFSF1MGh_4W282hqp2BTZJRW87_hvv5wYxDsW7SJGRc8DLGW_W4_kpnN5ZdCsmW8N3f7L8v-3ChW8vMbW_3QGVM2W2KP_n82lVTnj35Cx1) When Eliud Kipchoge set the marathon world record of 2:01:39, he split 61:06/ 60:33. When Kenenisa Bekele ran the 10,000m world record that stood for 15 years at 26:17:53, his 5K splits were 13:09:19 and 13:08:34. But you don't have to be a world record-holder to benefit from pacing so that you run faster as the race goes on. We describe four strategies to build your skill at hitting negative splits. OUTSIDE ONLINE [How to Talk Yourself Into Better Endurance](113/cy08X04/VVJCJf6QwfNnW2rf39g57d6mQW5l3Nw34Bx3F4N89-QC13q3pBV1-WJV7CgMqBW79Tlnz8KYTsmW8T42QJ5zhvSyW5LBj144fKf9ZN8VMChhjwXMxW7jmgft5ccMCbW5B7TYv8g2qbHVMHPfC7n_yxtW2kfHnJ5Dpf_yW6TXrWJ6tWn6gW8t-BQ04Cc4KZW92K-111fnQ8rW5R1zwt2HGRpHW67T1--23pN8PW3BbC7N3kt91kW849V7y671SZXN6mWv1YztptQW6M1Cbs2qyR9pW8WVSD27Rh3xtW6_T87D4DYLLWW7WxL5z64qpsVW2_jY183BhGWcW4s_MDh1xfyDVW2zJ4MT3B1ZWPW84KV9196Zp98W8ySs3d2TZWH2N6dcB9SxV30bW2Z5XHh8Zm2ttW2tqmmK8QmXjgN7wnsWr-SJx8W8_fp8T7RQwyB3fGx1) Returning to racing renews our relationship with effort and discomfort, including how we talk to ourselves during races. Here, Alex Hutchinson explores a study that looked at the effectiveness of the grammar we use, namely, do we talk to ourselves as "I" or "You," and suggests nuances in making self-talk statements more positive and functional. OUTSIDE [Help Craft Our Running Content and Benefits](113/cy08X04/VVJCJf6QwfNnW2rf39g57d6mQW5l3Nw34Bx3F4N89-QBL3q3phV1-WJV7CgRRCVd8JnY4TkJWKW92ZkTN1kHplfW4tQ5XN6q6x6-W8PXJrX1MvzyHW2mWGbV80W3l2W4jR9Tn32ZV9BW76nVNl4SkvhQW4ZZrqD5r3GBVW3ssZ133Yh60JVZBJBj5zSwfGW5NjChQ8SVGPTW1B0cfD11_7pMW7S4h_Z91x3xKW2F7RLS43jF9GW6n1y9y1T4TgqW5sgRqd8PZvc1W3rHbDs6ywnfkW6vBxZr6J7y4LW1NRmQM2c2f_fW1sGk474R62cNW42tpl_8PcHDBW1WYYZh8rlFd_W2zn02R54JqjnW2Y8fKf6LCqZPW7fc5CW5T0pmPW2wJdDJ9cDQKQW20NLRB4fzjFdW91KBXn79Nw-M39h51) Runners! Tell us what you like, and what you'd like to see more of in our running content and membership benefits. 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[Download Gaia GPS](113/cy08X04/VVJCJf6QwfNnW2rf39g57d6mQW5l3Nw34Bx3F4N89-QzS3q3npV1-WJV7CgYF7W4qWtZL7Pk0NYW3t216z9777klW8v6vjQ3mLDxxW2p4jz35g1dnSW7Kq_YS9h_C56W5FWMf-75Q36sW7yqdTh5CGds8W3CjrV65sG0KmW1lqZ221qCBnyW6gDzjB62ZMfGVd5VtF9kq_dWW68MzRQ5kGKpnW8Yqbsp73MMr7W3y1QC98gBgshW7C5Y8Z6p0Px8W57tnzL7NBpRQW4Fq2DX4nkf5GW61-xYM3B9pqfW11-ZQK4LxFwdW3yw3JG4n87zWW8zT6Qh6wCHYxN5ZgG-bv6r2s38vq1) Gaia GPS Trails, Skiing, Camping, Offroad Maps [Download Trailforks](113/cy08X04/VVJCJf6QwfNnW2rf39g57d6mQW5l3Nw34Bx3F4N89-QzS3q3npV1-WJV7CgGDPW8WY_J92SWWxNW4BvWyN6QYd7qW30QxV35mPpqZW2pK7wg3ZC0HmN1JGjLDwMW_nW3Cqm9T6dP-9fW5yvWV_3N13hxW53GYRw834nGfVpVk3756S2knW4TrCkK4MKLwpV3wj1x5yQmpMW4888zY4ch5-RW6KkqnQ4KJwSWW3-6kVQ3rrbScW6WT2qN7J1-1mW94l16x6b7GyJVltBwp3XRbV4N5KDG4nzbCzyW44vYGN3r3BJGW3jYr2h57_q2lMThgS35sBZ7W8_Nj_f1llCbp3b151) Trailforks Trail Map for Mountain Biking, Hike, Run [Download Outside Watch](113/cy08X04/VVJCJf6QwfNnW2rf39g57d6mQW5l3Nw34Bx3F4N89-Qzy3q3n5V1-WJV7CgRHkW2pGvSP25S4ZDW41qJM26LZ2R2W5-Sb-K13zhj0W9058YK7xXl56Vlgyds77ggySW8cwkV15-ZfqXW7dtfkk4VlycVW1xp9G47M2QBQW52VRz-2wDbm7W1mzrNG2JGs4NW7rSZbq50xsxkVKTZxr5lM6GqW6VTyc24xw0fnVPBxFj3D7lQyW1nRlx33zycY-W57v6Gd2w3LF_W64JccC2v5fgsW8nCFrP1gYpZ0W6Wn5rW5Q4mf0W4q8cGQ2gz69p3cKQ1) Outside Watch Stream outdoor lifestyle movies, series [Learn More →](113/cy08X04/VVJCJf6QwfNnW2rf39g57d6mQW5l3Nw34Bx3F4N89-QzS3q3npV1-WJV7CgGcHW7yLDb86P32dwW1Kq9sJ1p6cCXW6pJ3yV8TKWDTW3BNrYY43TrzPW2c6rLw3PQzW8W4wG5zm7N6BvWN3gnnGVZmwKMW5sKq2n1V1SB6W4gVpX21Wh48HW3Gs5Sz5d6FrLW30z03b1ZTQfPW86CTQF2LC4-hW6dshtv8CNHzMW3WW92-8450FNW92RP6p58MzCJW18QcbG4NXCp6W7k8kD12fCcbdW4pQS-s972-11W6hvgR_4_ZKjpW7WXxmS2T9MRBW3Q5R531BMgTrW8NX0bN3Cd-Gz332K1) PODIUMRUNNER [Run College: Optimize Your Stride with Jay Dicharry](113/cy08X04/VVJCJf6QwfNnW2rf39g57d6mQW5l3Nw34Bx3F4N89-QBL3q3phV1-WJV7Cg-rSW5kRQX92xVTnFW5TvhQm2bjS-TW6qChBs3ZMlkyW6b2d2G8Hw7D9W3cTqN-32wK4pW8gl2vQ6rDpQ6W79rpzP95SnZ_N93njKYkXcXPW653ZC64hjw7zN24qkczF7bdVVdBSjz5g7k89W60pznW8Pd6hTW3CV6kZ2_gtFmW2T8P3m72ftYFW3smT_96SbDcqW7pZLWX3RrmX_VdF7Y415crWMW96d5DW6wxDdJN5V8f6pFvNd-W1GCCC97zM_0LW6MfkYd1RHjB-W7CM9wh8pj3-LVH6B5J4Ng-jDW4gGkKL580Dp_W1ljC0c3fYHCqW7LLBht1BS2TJW84Yw8f1C4kc4W6qJPm09hZ1qY3mVl1) Outside+ Want to run farther, faster, and with less effort and wear and tear on your body? Rather than doing random exercises or trying to match someone else's idea of how you should run, this course will take you through all you need to stabilize your joints, improve your balance, and run more efficiently, powerfully, and durably. 113/cy08X04/VVJCJf6QwfNnW2rf39g57d6mQW5l3Nw34Bx3F4N89-QyZ5nCTJV3Zsc37CgJ_vN2NLdybSfznkW41p77t6YS0c3W3wCjNt7jYrhkN5pRPRM80kBtW8qXZvR87N02dW3FxYmS6fvQR4W6PkXDg4rBl08W6VQlKP95TWVzVv0GK24Q4jkMW564S471R58JcW1F-CL08J87RZN7lvb6N2rPvKW9byCnD41Z09bW1QRdd360p7RQW50MMxq3bJfvxW6fPsYL21L6JyL50WnnVTDFW8RMcnp17vkKJW5TJv1P7BGdZYW6P3BLz6WFsG2W3slYdQ78MsYdN4HnCvlct66VW5KhwNj7klDP0W6k71x-7RbFFnW7bM9gS52NRsnV8n3v67xCW66W1lhnjX6dhMs_N2qpxsG9Ch5cW6Z7Db63sLCBsW1Mdywf3BWQgnW6BQLqF1-r7Q5MnZ_0gv06zM32k01 [Privacy Info](113/cy08X04/VVJCJf6QwfNnW2rf39g57d6mQW5l3Nw34Bx3F4N89-QyZ5nCTJV3Zsc37CgB9XW5G_n196QVplnW4lypKg2JcwHgW6WfmRc8B4lZSW4X3pXB2nWHXRVdsS2w5z1K5VW6MtWQQ2GftjhW8kY6N34X0f9lW1GfzdZ4Z6wBSW4qkg094CM5nnW4xDgCW3BVBp9W21rKFP40S2S_W1VyFCh9dHd7lW4P7jtx1PqpK5W3xr6yy1NdfqwW5C0-1t2g5KGfW3-xh-Q3VDJy_W723bBF64f7NLW3nfdKM24HM02W7D9CmG5YhVn9W251l4Y78P0zxW7kDM-P3S4JQDW5QVKkn1sLNflW8b-dsJ6ZYv-0W90vFMt3MdVs3W5TQx_V8f4dgxW8-JRSH3Gw65FW8_Vc1W8bsbGfW4Cb7lS7tqvXJN8DLQlfL1NjNW8GRs0h5mf1FSW8LwYrp8MmssWW5BjxJR71XlY13kt81) PODIUMRUNNER [Does Pain Equate to Injury? Maybe Not.](113/cy08X04/VVJCJf6QwfNnW2rf39g57d6mQW5l3Nw34Bx3F4N89-QyZ5nCTJV3Zsc37CgPjFW4F55sQ25pG07N2NM3YLqZ-ftW842vPN1HLT7TW7Y72h12KSpVRW3K3qwV1LJVwBW31q-T982dPkGM32hrG9PRv3W1p34-h8H1t4KW8tNT1b7F4g0sVrWmkt3nJ0GVW25mtrV21sKw6W6RvgPY3s4GljW1BbhLy5tMwXPW3sytnf2Crlw-W2NB9Qh1_bsm6VK4CCv17b6FbW1Sw_1w59shkQVwb0-b1bzS_8W2Jwz7C3LXsf5W32S0Xg9m1xw7W7g7qtV3k9-YTW51ZDMq5w3Xw8W6gZm9f6V6GJCW3FJ84l6V14jJW6bVB266mnTLcVw7DDf7VLG7VW3Fm18J2L-mPKN7sttyP_n_FLW2h7dfF62D2n2W17THyq8x6Gv9W1K5dWd424GMcW6CdZcp5Lltx83cST1) Outside+ We're taught to believe that pain means injury, and the presence of pain means we need to stop running and get a diagnosis. But recent studies, as well as experience, reveal that the two aren't always directly connected and treatment can often be “too much medicine." Matt Fitzgerald explores the practical implications of these finding for the runner. PODIUMRUNNER [Do-Anywhere Mobility Plan for Runners](113/cy08X04/VVJCJf6QwfNnW2rf39g57d6mQW5l3Nw34Bx3F4N89-QyZ5nCTJV3Zsc37CgCwLVLF9Mw3VYkYWW5RR-Yr4Y7w8wW8kF9TZ8925BjW1hMvZk82RFbcW8gSHJv5Dt1C6W6n2cLt7hl6hzW6qpMD27gPwkzW40V6dr1JMDLpW7x88c28kF0KPW2PtX1x1LSLtCW7lRJ_R8fg6tBW1mtlJ-7dRSC0W1VsTHR2VVYKLN3D2WjnZdr61W5vwwL31wFDWmN1w-wNdgxC_mW90ZL_21bT8_qN31kl0kCqzLYW324sG28t7tTKVR4Jr03Z_MJKW4pL0lP9bqKtMW4x5Fzp8sxvzfW2lSygy5mxZn4W81dZJ-6rsXvwW5KRjYZ63Fv7JW1cncQS8tTWcSW2jR28c53F_PTW75VT0X8Hp-dzN81mQD-nm62GW26MW-h7pVtP9W2yjldD6JVWWLW2tH_rL2hDbwr342H1) Chances are, as you read this you're sitting down, hunched over a laptop or phone screen. Modern life often means hours of sitting—particularly now—and that robs your hips, spine, and shoulders of mobility, thus making you a less effective athlete. But you can counteract this with simple moves you can do in your home. Here's your plan. 113/cy08X04/VVJCJf6QwfNnW2rf39g57d6mQW5l3Nw34Bx3F4N89-QyZ5nCTJV3Zsc37CgFlrVGy_y94GttBnW2B8sgp2KSk98W3v4P-T687LztW8W_sRm17hZQ2N5QTnxny-V-5W3y2Y_C31tn3cVQ2xv79jSdB5W6J6c_T3qjMJbW47ZyPB6M_rCFN5dkLD9Qw6r2W4tyhGx47YsSqW4W84m467gSBrW69Byyf1llSvxW4WStTP70Lwm0W3CghjJ5tqqnKW4DR3M1256PzRW3rkLsK5khWM3W6wB3x94fMrgCN13sh-S5M2SxW5MwL8x99kGmJW69rZRW5DnDlxW9lc79L23f-DNW8q64mL1zjrMpW2w6-_63fRq1PW3mypt74DmyhrW1LrWpn2yV51ZN4hMv9hRHj8qW3-8K6w4c3S4sVhf3BT6ylXW4W4J4m9X4yDR1WN5pDy9xkTFZ4W7NTgT_9cz3YL32rJ1 [Privacy Info](113/cy08X04/VVJCJf6QwfNnW2rf39g57d6mQW5l3Nw34Bx3F4N89-QyZ5nCTJV3Zsc37CgFdVVVs3Nz43dD-SW7k4Jkw31s5kFW63rM654xp4dmW5Q3MFL3fq9d8W4WDNs45-ZX6lW67GFPd4l4QpTW4-wGSj5STTL_W5_Xgc64T3q3gW1lzLz22gD2mwW3ddTCD1s-5BLW6R0P723X4TvpW2GbD947ySCfCN1275C765WW5W3pX1fF6kCKkfW6f8c677ryNLhW32YDhj5_rRk5W25jGd595GyxVW92Q8Jx5pDxcyW8HJ8c85D19yKW7gKqZZ97jMp3W5GBFF93gHScRW2JT3RS1BMbQtVLSGsq4W-qZrN2XsMvpzkVkHW62bZ6H7xzTGYW1jyt86187cBpN9cCqnvg9Z83N3nkP_LvL-BsW2DjYbb402JQtW62WMVb32KZG2W6CQR3788q89nN3qQpJGDKcfs3kNC1) [Swiss-Curls-2_1310x682 copy](113/cy08X04/VVJCJf6QwfNnW2rf39g57d6mQW5l3Nw34Bx3F4N89-QyZ5nCTJV3Zsc37CgCwkW76g4Sc8SjXRYW2H5_yv4FgC5-W2_-8bJ4ln83GW2J0b_J99qQd8W1fVbCJ3f75r6VynPLL2Dw5q9W6DsNcY8w_l_yN7qZ-cy7vZKKN5CKY4fD8LplW86d02V1B_WFDW4nqmzm57_P5bW5FJ05b1pXVD7W4FY95V6XHX4zW5mc1sT6cyfV1W4wSZ5D4Pw1QvW5sMCQy22_mKKW849MKN7kmJ37W6KMSLk8gbkjLW4WhTPf4XSz6lTB6MS2f-3DGW79WhG0255tbvW94w7Xt6RyRFmW4lhCNj7LbB3TN2f52pGJvvVGW3449RH29GW1zN1fVwrWZQ8l7N8xN3935m0V5W98f0Y97sjBQdW6gyy156Jdh9lW77tVns36Bq3gW2q-Mh42Zqrh5W4qm65y795bRG3hmV1) PODIUMRUNNER [Build Running Durability In Your Garage](113/cy08X04/VVJCJf6QwfNnW2rf39g57d6mQW5l3Nw34Bx3F4N89-QyZ5nCTJV3Zsc37CgBSlW3RsFVZ2LH5GkW4lWnh42wTKz3W4fnJwh739KYVVc_b_K2vRK7hW1r6-sf8ny_51V3FRDC7lmyYDW108hBp6wPFpLW8XJKW_7y4y7KW187mxM7KtFT-W8YKFY_4VgXPYW7LwF8v2zJ1dHVmnXts5KYL-xW5GlDyn2Spt8YW66g1Zz6YwMh-W1HXQyX5fK-VJW17KD6q4-NFbxW6cdZG64LGg8RW95JZ3g729dhMVjYFP68sW_pSW2xwqD16pyz7rW32yP1m5WQn-1W87FCgP55qPw0W6-RBk687HC0GW8PBZTW2yhD46W6QPTby74XsqQW7JqWwB4Z6DHKW7fJ5zr1z-G8lW4KtGrs4NHj-VVCPmWd8yknPPW26Vmcx86Hq9dW31hJ5Y3dR2CcW9lfByW6XH35Y3gWY1) [sup-yoga-balance_h](113/cy08X04/VVJCJf6QwfNnW2rf39g57d6mQW5l3Nw34Bx3F4N89-QyZ5nCTJV3Zsc37CgLZ9W7QR6dk2xRb33W2kvT4d86fd-yMhMM8kG3ZSFW6NNlnZ74-csfW8x_dVN615zQSW7hN4Qv7_2ZVfW7MNqcx3VLbP5W6YlvGy90ZR0FW1nkVn78M4dx9N1rzH6RNRJQnW2M-mpz9kFhBGW8fKbXN8Ttk8jW8JSyDX1ScfDbW5Zn6Y01xVFRlW5Zhq2S3_8KccW6BJZz51JS4fQN47MR1hNbGQsW4SzcYm75dr1QW74SNkq85Sw2qW2jTZgR5G3wZGW7jCjTg5494BCW2gpLD-2xKFq9W2YLKQq2wHFl_W4BKTHT6t6tBFW3YqkDp1hCHz-W4GDc6b6320c-W18cw848lG8GNW1mrf9L1VFr4JW4hzx_l6mSK2cW26rJLD4f8LrcW6pN0SC1lgdqWW1Lrq-n1D0why3pJ41) OUTSIDE ONLINE [6 Exercises to Help Improve Your Balance](113/cy08X04/VVJCJf6QwfNnW2rf39g57d6mQW5l3Nw34Bx3F4N89-QyZ5nCTJV3Zsc37CgTn1W2JwJlK45l6M8W2742YJ388mTSN7d68xcNyKxpW1f4lVC6B5HPgW7t-j-y1fNcQrW1bd8D21LPTlzW639NMb4wCqGmW1gqYGP31P23tV8ZGCH6KCWXbW4qZLk-5QhvR7W89HNwD6M2zv0W6Vwhmf4Y6G5kW1zFJNC31vZM0W5Vz2QS5KPM_hW7m8yQM3N8zT3W22wxB44RnWcVVXqZjB1s6XWwW80s94W403vfqW7-y5DX65JftDW6ZsKVK8vZKcRW1b8Wdn7ZnG-DW2-Xw1S1twdqnW8wdp3L7lHShJN2hYyZ-QZMmvW42MHCq11B59sW7ds3Wl3vKQf0VtBNp-2LQ7G9W6_d1dP1T8YfLW1P7f8X8whqPjW2SFWk51p9p18W8t7kGZ15lvFPW2sr4p634cMqD3gjB1) [You are currently subscribed to PodiumRunner] You are receiving this Weekly PodiumRunner Highlights Newsletter email because you are subscribed to PodiumRunner, which is a part of the Outside Network. [PodiumRunner Home](113/cy08X04/VVJCJf6QwfNnW2rf39g57d6mQW5l3Nw34Bx3F4N89-QB73q3nJV1-WJV7CgDf0W89WXjf70xRWVW56-wQ51Q__M0W7KZBfy3L5_cfW7qf_1r3Vh-rVW94gJBJ5gQs3QW8j_Zzb89DvPHN3CPHyKhBkXMW61g8f86rHydwW62wsMK8zfm1qN6v82knp956FW3K0LjZ6T2chQVmf06T8T0z_BW4F0d6T4-xC24N8WWJLHR7skxW1PNSjV4Zbrp7W8tlFp03x1f6ZW8v3hNJ4CfKstW2GT-Yh49lzB9W3gpGMk14Sdm1W45rL1K2Bq6zrW8xx5kS3zG-D9W4c2MrH9gCGnyW98MP8T6bh01VW54mvBL7gjYb33q5H1) | [Outside+](113/cy08X04/VVJCJf6QwfNnW2rf39g57d6mQW5l3Nw34Bx3F4N89-QBr3q3n_V1-WJV7CgBmFW3CKLTz333BvsN3KbxFVcrJcqW5dbf5K7-5HCBW3bxLJ24WRmQ0Vx93tn8WhZ2YW5Krg-d7mXw7zW97yGyd4VR9yMW2LZ0W81q_mlkW3HWRkt4F_LwPW2f03v_5_zYqGW5ydR1n40JHDqN89zyPRd97dzW7yVHbv2jlL3JW6pNH2-7hS7jTW7prTlG4Wtt_CW7GYMVZ7tk__BW2hfJhV79n34kW1wGjwm7n-rbSW1wpGff7TZPK6W2tMfJn6fjpyLW7ksx0c2n5jrqW739djk3-pW9zW4LbkmH6dTd1mW53z_J28wr5-mW38QHs74lK6HJW19tlTb6R37q53hvy1) Outside | 1600 Pearl Street | Boulder | Colorado | 80302 | USA [Email Preferences](113/cy08X04/VVJCJf6QwfNnW2rf39g57d6mQW5l3Nw34Bx3F4N89-QzScjfp7V9V4KD7CgKh7V7KxMF7qwsLKW3S7ZZh78ZyVHV1y5Vw8S9cd1W1hN4T43ZT_JgW7MzjPQ4B916XW5jz3P87KC5ZgW789vVW7wLT9_V2t7Bx78QH6WV10c3X68qQHJW14xr3t1VdkZsW4mjnXw7MNVTRW1w3w9274QvlZW4zkn0m5N5c5pW8zTR4F2hczJDW5N96Mr99GfrgW1vrjrd3kcXqtW6YcLlD3VRHtfN2dRqxB7C2MNW8-yC0T3HyWlgW5yRTpR151lz-V93BQg7zw7tpW72Mnsr98r9tRW4WxStl2pPXStW19Q5tB3dzJwsW4KgWfJ3Kn461W7J3Qj_8H5vGsW70X7jr8nP5xbN82L34b7lldpW7w6mjc8fFfcTW7_RD5l397_xrW1k-xb56xXS37W6SnNCX6RPnjcW1R8dX67qmZ3YW3NJTnr4JMWPnW8tPVyq2-w5V6W62p9Lx6ZqRpmW7X0_gn4bBNL3W8hNjJ-992zxLW6k1RQZ81KwbBW5MWdg52sPXbDW6QqtV72xkCPgW2Jh32B39W9YGN4vXgWp74hyMW2jfyty1_-1z1W12428-8QLbHJW2RnDDn2hSCyPW4Y9-Y21gnTzCW6y8JLF8J2wJCN25HkQ7prPctVCcVrK1wBP9mN5J_ycbsJMYTW6yRFCx203mxfW51RwD_78FXRjW2nhXFC5s3C-vW5_L0zl6Yr-znN4q2SdGjmDqmW24BFly6qfwtJVLYWK_2yF9CDW6DzXqT33MhxfW59CXZH1Z0SZhW6Rw8HQ4lswr3W911RQk555SwZW4y_VsW1RddcyW6WyqpV5M3r_xW71lrw01NYb4fVbyJ151km_P5W1btkXN8dYylNW8tChzg3DcLM2Vt-2fX6yPWHlMTwx41KSzcdN80Ybrjf16hkW8XHxfS5Z-5XRW50-dVv1RkWX3N3dS_pt4MDx2N1BPlPc6w08NW8VhBx81P7SRcW4kWG-D5QdqPVW1-2-hy3G59jqW9cl_T81HZFvBV5kvp681fX8PW1qr4338Gg9MvW1Rv8Kr98sjkYW2qKBYC6cNdnvN4ydZSxTxx-1W54hjdG4XxmSNVg14H458gVSF3bmp1) [Privacy Policy](113/cy08X04/VVJCJf6QwfNnW2rf39g57d6mQW5l3Nw34Bx3F4N89-QBL3q3phV1-WJV7CgS_KW7WwV1b2xwSlNW85BPtz8wlVc3W5kc8Qt5LvX09N7np6V7YmGSqW1-PyY34lq-RyW1h9zLL5NVKLlW2dndVZ2vTgFJW6T2fzh5fF4TxW56xY8D4qNvLzW2twXTr3phqJMW3ZCXVM8wDwbMW7VtjLp3WQMfwW2cbBVZ59xJbjW4j4pbB8LrQjdW8Z49bG7ClMXQW4_QlSb2vhrKtW8qhXJF52d1JzW4S3xch6ls8BBW2_yxYN2VWyV6VnWY9C7GvBdpN2YRsMlHBqrHW3GTXjK34xkycW1LqZjg5fZXV_W7hZfZv7prfwFN3NCpntnjlcLF7_VN0WzgFkW3kY9Ms70vH09W7c0PGx12NMJq38GD1) [PodiumRunner is an Outside brand]