A Guide to the Best Mountain Town Music Fests

How to fill nearly every weekend this summer with nearly every genre of music

We’re sliding into summer, which means mountain towns across the country are transitioning from ski season to warm-weather music festival mode. That means more bands and more beer to be enjoyed in the sunshine. Great musical acts to suit every taste are heading to the mountains over the next few months, so we made you a playlist and a plan.

Mountain Jam

Hunter Mountain, New York
When: June 14–17

“Huntahhh’s” (as the locals say) Mountain Jam is the first stop of the summer for a bunch of bands that will be all over the country for the rest of the season, like Chicano Batman, Woods, and Sturgill Simpson. Not to mention George Clinton and Parliament Funkadelic, the greatest show on earth.

Telluride Bluegrass Festival

Telluride, Colorado
When: June 21–14

Telluride has been the standard bearer of mountain town music festivals for 45 years. The best musicians in bluegrass, like Béla Fleck, Sam Bush, and Chris Thile, show up pretty much every year. Also on the lineup this year are the new queens of old-style Americana, I’m With Her, a power group including Sara Watkins, Sarah Jarosz, and Aoife O’Donovan, who first played together in Telluride while there with their own bands.

High Sierra Music Festival

Quincy, California
When: July 5–8

Earlier this month, Pitchfork analyzed the gender breakdown at major festivals and noted a lack of female headliners. High Sierra bucks the trend with a lineup stacked with powerful female voices, including Margo Price, Grace Potter and the Nocturnals, and Sister Sparrow and the Dirty Birds. The String Cheese Incident is playing two nights, if you’re into that kind of thing.

Newport Folk Festival

Newport, Rhode Island
When: July 27–29

So technically Newport isn’t a mountain town, but we’re willing to push the line a little for the best couple in music, Amanda Shires and Jason Isbell, who are playing the festival both alone and together. They’re just the start of it. If you make it to Fort Adams State Park, you also get to see Brandi Carlisle, Phoebe Bridgers, St. Vincent, Gary Clark Jr., Shakey Graves, and Toots and the Maytals(!).

Travelers Rest Fest

Missoula, Montana
When: August 4–5

Last year, The Decemberists decided Missoula—where lead singer Colin Meloy grew up and formed the late, great band Tarkio—needed a music festival. It went so well that they’re doing it again. The band is playing both nights, and they’re bringing in Jeff Tweedy, Mavis Staples, Lucy Dacus, and Waxahatchee.

Pickathon

Happy Valley, Oregon
When: August 3–5

Happy Valley isn’t a misnomer. Pickathon is a Portlandy zero-waste utopia of stages set in the forest, complete with food trucks and Fred Armisen sightings (both in and out of character). Don’t let the name throw you off—in addition to traditionalish musicians like Shinyribs and Shovels and Rope, you’ll get to see acts like Jamila Woods and Broken Social Scene. Every band plays twice, and some have been known to throw impromptu jams in the campground, so you never have to be stressed about missing a show.

Otis Mountain Get Down

Elizabethtown, New York
When: September 7–9

What were you doing the summer after college? I was living in a tent and drinking too much. The crew of recent University of Vermont graduates behind the Otis Mountain Get Down were pulling together one of the coolest music festivals in the country by bringing a bunch of bands to a tiny town across the lake from Burlington. Six years later, it’s a love letter to the local food, biking, and arts scene in the Adirondacks and a launchpad for upcoming musicians. This year, that means bands like Weaves, the Shacks, and Swale. Proceeded go back to Otis Mountain, the hometown ski hill where they host the event.

Get a taste of some of our favorite musicians making the festival rounds below.

Take Public Transportation to Your Next Adventure

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Our obsession with rooftop tents, vanlife, and overland vehicles means we’re producing more carbon to get to the places we work so hard to protect. Taking the bus, on the other hand, saves up to 82 percent greenhouse-gas emissions per passenger mile.And especially in major cities, public transportation is no longer a subpar option for outdoor escapes—it can take you to some great spots and sports. Here’s how to find adventure near five major cities without a car.

It’s time to finally use the portable kayak living under your bed. For those looking to paddle beyond the Chicago River, board the Chicago Metra for a 90-minute ride to Fox Lake, Illinois. Those without their own vessels can rent kayaks at Jet Funn ($15 per hour), a 10-minute walk from the Metra stop. Put in on Pistakee Lake and paddle south for an adventure on the Upper Fox River. This section of the Fox River Waterway is not for beginners, so be prepared for wind, motorized vehicles, and a series of dams and portages. When you’re ready to head home, there are a few Metra stops along the water to choose from including Fox River Grove (mile 18), Geneva (mile 45), and Aurora (mile 55).

Not ready for a river epic? Sign up for a tour with a local guiding company like Urban Kayaks.

Skip the public transit altogether, and hop on your bike. The Chesapeake and Ohio (C&O) Canal trail stretches 184.5 miles from D.C. to Cumberland, Maryland. In addition to the dozens of free hiker-biker campgrounds along the way, bikepackers looking for a bed can reserve a historic lockhouse for the night. Upon reaching Cumberland, the C&O Canal trail fluidly connects to the Great Allegheny Passage, offering intrepid cyclists another 150 miles of trail to Pittsburgh. Pro tip: much of the path is gravel, so skip the skinny tires for this one.

New this year, the Virginia Breeze bus offers direct service from central D.C. to Front Royal, Virginia, which is just four miles from the Shenandoah National Park entrance. For the ultimate public-transit trip, hitchhike a ride to Front Royal and travel north on the Appalachian Trail. After a few nights in the woods and 54 miles under your feet, you’ll arrive in Harpers Ferry, West Virginia, where you can catch a train back to to D.C.

From downtown Los Angeles, choose between an Amtrak bus or train for a two-hour ride to sunny Palm Springs. A scenic 2.5-mile tram ride from the desert brings you to the Mount San Jacinto wilderness. There you’ll find dozens of day hikes and campground options. For wilderness campgrounds, don’t forget to apply for your five-dollar permit at least a month in advance for summer weekends.

Or continue on from Palm Springs to Joshua Tree National Park aboard the new, free Joshua Tree Road Runner. Take the shuttle to the 124-site Jumbo Rocks Campground to enjoy scrambling on massive boulders, camping, and clear desert night skies. Camp among the boulders at Hidden Valley Campground, which is first come, first served and walking distance from Joshua Tree’s climbing mecca, the Real Hidden Valley. Currently, the shuttle is a pilot program and only scheduled to run through April 2019, so hop on while you can.

The breadth of outdoor pursuits available within and near New York City is always as surprising as the city’s hordes of surfers willing to rally at 5 a.m. to join the lineup before work. Watch the Rockaway Wave cam for those clean offshore waves, purchase your $2.75 Metro card, and hop on the A train from Midtown Manhattan to Rockaway Beach, Queens, for some of the most public-transit-friendly surfing in the country.

Dirtbag climbers stuck at desk jobs will rejoice in the 90-minute bus ride from the city to one of the East Coast’s climbing meccas: the Shawangunks. (Though this easy access means that you may need to go up a few pitches for solitude.) And note that while the bus will get you to the gateway town of New Paltz, there are eight miles between the bus station and the crag, so thumb it or jump into an affordable local taxi at the station.

Buses heading south from Miami offer a multitude of options for paddlers, anglers, and divers looking for tropical coral reefs and miles of water trails. Take the Miami Dade 38 bus to Homestead, Florida, for a free trolley ride to Key Biscayne National Park. The park’s over 170,000 acres are best explored by water. Paddlers can enjoy mangrove forests and divers can follow the Maritime Heritage Trail to six submerged shipwrecks. Or take the Greyhound to the diving capital of the world, Key Largo. If you’re feeling really ambitious, you can continue on the Greyhound to Key West and transfer to the ferry that heads to Dry Tortugas National Park, where crystal-clear waters, a historic fort, and vibrant sea life await.

The Art of Pacing Is More Complicated Than You Think

New research compares men’s and women’s pacing patterns, and finds some telling differences

For many years, I assumed that Aesop was the ultimate authority on pacing: slow and steady, like the tortoise, wins the race. But for all the seductive simplicity of even pacing, very few world records are actually set that way. In fact, as I noted when I wrote about optimal marathon pacing a few months ago, even the best runners, coaches, and researchers in the world still have varying opinions on the best approach. That’s why it’s instructive to look at what actually happens in real life when top runners are having a good day.
 
To that end, a new paper in the International Journal of Sports Physiology and Performance takes an in-depth look at the pacing patterns of the world’s best 800-meter runners in recent years. Researchers from Italy looked at the 20 fastest male and female performers each year between 2010 and 2016, dug up their season’s-best races on YouTube, and analyzed each performance to calculate the intermediate times after 200, 400, and 600 meters. Of the potential data set of 280 races (seven years, top 20 for men and women), they were able to find data for 142 of them, which is pretty impressive. The big advantage of this paper, compared to a lot of the previous research in this area, is the ability to directly compare the pacing patterns of men and women to see if there are any consistent differences.
 
The 800, which takes just under two minutes for top runners, is a particularly interesting distance to consider, because it lies right at the border between sprint and endurance events. The pacing in sprints is generally pretty straightforward: you start really fast, and hang on as best you can, slowing gradually all the way to the finish. In endurance events, by contrast, you tend to see a U-shaped pattern: you start fast, then settle into a sustainable and relatively even pace, then you pick it up at the end.
 
In a discussion of this topic in my book, Endure, I included this figure, based on a 2006 analysis of a century’s worth of men’s world records by Ross Tucker, Mike Lambert, and Tim Noakes:

You can see the finishing sprint, where the curves bend upward, in the longer races, but it’s absent in the 800. Exactly why this occurs is a long discussion (a whole chapter of the book!), but it has to do with the balance between fatigue in the central nervous system and fatigue in the muscles themselves. Your brain is still trying to accelerate toward the end of an 800, sending increasingly powerful signals to the muscles—but your muscles can no longer respond.
 
Two things are missing from this graph, though: women’s records, and a sense of how pacing patterns might be changing with new generations of athletes. So here’s what the new study, led by Luca Filipas of the Università degli Studi di Milano, found:

(International Journal of Sports Physiology and Performance)

Shown here are the average speeds for the four sections of the race, as a percentage of the final time. The men start very fast, then get progressively slower with each succeeding split. The women also start very fast, but then settle into an even pace for the remainder of the race (with, perhaps, the slight hint of a finishing kick).
 
Why should men and women have different pacing patterns? One simple explanation is that the men are running a race that takes (in this data set) 1:43.5 on average; the women are running a race than take 1:58.2 on average. Given that the 800 seems to be right on the border between sprint and endurance, it’s plausible that this difference in duration allows the men to run it more like a sprint, while the women’s pacing looks a little closer to the patterns seen in longer races.
 
There are some more subtle, and perhaps controversial, possibilities. Robert Deaner, a psychologist at Grand Valley State University, has done a lot of research on male-female pacing differences in longer races, and has consistently found that women pace themselves more evenly while men are more likely to start fast and then fade. He attributes this to differences in competitive behavior reflecting, at least in part, “innate predispositions that evolved in response to the difference challenges men and women faced during our evolutionary history.”
 
Deaner’s views are speculative, and others have suggested various alternate explanations for the findings, including differences in participation that may reflect social barriers and opportunities. While the 800-meter data seems to fit this pattern, since the women run more evenly, the story doesn’t quite fit: the women actually have a slightly more aggressive start than the men in the first 200 meters.
 
Instead, the authors of the new study suggest, there may be more subtle tactical factors at work. The 800 is the shortest race where everyone has to jockey for position on the track (the 400 meters is run entirely in lanes), so positioning at the cut-in point, roughly 100 meters into the race, is crucial. Physiology aside, there’s a big game theoretic advantage to starting fast to avoid getting stuck behind your competitors. By several measures, the top men’s 800 runners are more evenly matched than the top women’s 800 runners (e.g. there’s a 2.33 percent gap from 1st to 8th place in men’s Diamond League races, on average, compared to a 2.95 percent gap for women’s races). So, in this theory, both men and women start hard to ensure good positioning at the cut-in, but the women can ease up a bit in the second 200 because there’s less jockeying for position.
 
One final point worth noting is the changing nature of the event. It’s a bit of a cliché to say that modern 800 runners are so fast that the event has transitioned from a middle-distance event to a long sprint. But there’s some evidence that this is happening. Ross Tucker has shown that improvements in men’s 800 times in recent decades have come mostly from blasting the first lap more quickly. A few months ago, I met a researcher from New Zealand named Gareth Sandford who’s been traveling the world testing the top speed of world class 800-meter runners, exploring the role of what he calls “speed reserve.” To handle the blazing first lap of a world-class 800 these days, he argues, you increasingly need to have world-class top-end sprint speed.
 
The authors of the new Italian paper make a similar point by looking at a couple of semi-arbitrary thresholds for world-class sprint speed. In 2000, of the top 20 800-meter runners in the world, none of the men had ever run sub-46 for 400 meters, and nine of the women had run sub-53. By 2012, there were five sub-46 runners among the top 20 men, but still just nine sub-53 runners among the top women. There’s evidence, in other words, that the 800 is becoming more of a sprinter’s game for the men, but not yet for the women—perhaps because the race is 14 percent longer (in time, not distance) for the women, so still requires that little extra bit of endurance.
 
If you’re an 800-meter runner, you might want to plot the splits from some of your best races to see how your pattern compares. You shouldn’t necessarily try to match the average split pattern shown here, but seeing where you diverge might offer some insights about your strengths and weaknesses that will inform your tactical decisions.
 
For the rest of us, I think the takeaway is broader: pacing isn’t as simple as we often assume. It depends on psychology as much as physiology, and on the actions of the competitors around you as much as on your own pre-race plan. The best advice I can offer is that you shouldn’t assume that whatever you’re doing now is the best possible pacing plan. Experiment; try going out hard; try holding back. You might fail, but you won’t know until you give it a shot.


My new book, Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance, with a foreword by Malcolm Gladwell, is now available. For more, join me on Twitter and Facebook, and sign up for the Sweat Science email newsletter.

Knee Pain, Explained—and 7 Exercises for Relief

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Knees don’t discriminate. Whether you run, climb, ski, bike, or hike, nagging knee pain may be just around the corner. Outdoor athletes are used to pushing through discomfort, but when aches and twinges turn into persistent irritation, the situation may call for more than ibuprofen. Below, Nicole Haas, a board-certified orthopedic clinical specialist with a doctorate in physical therapy, and Jared Vagy, who holds the same credentials and is also a certified strength and conditioning specialist, explain the mechanisms behind nagging knee pain—and how to work through it.

If you’re not dealing with a specific injury—say, a torn ACL—sorting out knee pain can seem complicated. The knee is composed of two joints: the tibiofemoral joint, between the femur (thigh bone) and tibia (shin bone), and the patellofemoral joint, between the femur and patella (knee cap). Each is an anchor point for multiple tendons, fascia, and other structures, including the IT band. If you have bad biomechanics, typically caused by a muscle imbalance, especially weak glutes, repetitive movement can irritate structures in the knee and lead to what is broadly known as anterior knee pain—a catchall category for general pain in the front of the knee.

The stabilizer muscles for the knee, counterintuitively, are in the hips. When those muscles are weak or imbalanced, they can’t keep your knee properly aligned. “If you’re not able to control the position of your leg as your foot makes contact with the ground, pedal, or rock, it can result in increased stress to the structures of the knee. To further complicate the issue, once the pain signals your brain that there’s a problem, this can lead to further compensations in response to the irritation, which can shut off key muscles and tighten up other structures,” Haas says.

If your knee pain came on gradually over time and you have no excessive swelling, these moves might help increase the functional strength and mobility of the muscles that support your knee and improve your biomechanics. According to Haas, there’s a simple test to check: Stand on one leg and quickly do a couple squats while watching how your leg moves. If this provokes pain, and if your knee wobbles back and forth or dives inward, that’s a sign that these corrective exercises could help—but they are by no means one-size-fits-all.

If you can trace your knee pain to an acute injury or a single moment—say, you wrecked your mountain bike, tweaked it climbing, or heard a loud pop while skiing—these exercises aren’t for you. Excessive swelling or pain in the back of the knee are also signs of a more serious injury. “These exercises do not replace the need for a proper evaluation by a physical therapist or other qualified practitioner if pain persists or gets worse,” Haas says.

Try these exercises three to five times per week, and make sure you’re not sore from the previous session when you start again. “It’s important to start gradually and to avoid overdoing it,” Haas says. “If they are right for you, they are targeting muscles that are not normally getting used. If you can’t hold the proper form during the exercises due to soreness, then you’ll likely start using other muscle groups to compensate, and that’s not the point.”

Haas and Vagy both say it’s still okay to get outside, even if you’re in recovery mode. “I encourage outdoor athletes to continue to do everything they love, but you may have to modify the intensity or the quantity early on,” Vagy says. “Pain should always be your guide. Keep active, but do not do anything that generates more pain.”

  • Resistance band
  • Massage stick or foam roller
  • Tennis ball or massage ball
  • Dyna-Disc or pillow

Strengthens the hips and glutes.

With a resistance band around your ankles, stand with your feet together and a slight bend in your hip and knees. Keep your toes pointed straight ahead and your pelvis level as you take hip-width steps to one side. Control your knees and do not allow them to collapse inward or touch. “If you step too wide, you’ll likely lean forward in your torso or cave in your knees, and that will feed the faulty mechanics and knee-pain cycle,” Haas says. Pay close attention to proper form.

Start with a five-foot distance (roughly eight to ten steps) from left to right; repeat in the opposite direction. To progress this exercise in the following weeks, increase the number of steps and not the width of the steps.

Strengthens the hips and glutes.

Follow the same process as the side-step exercise above, but instead of stepping sideways, take diagonal (45-degree angle) steps backward. Between each step, bring your feet back together. For example, step backward with your right foot, bring your left foot in, step backward with your left foot, bring your right foot in, etc. With each step, make sure you land on a flat foot versus on your toes. Like the previous exercise, keep your toes pointed straight ahead, and focus on correct form.

Start with a five-foot distance (backward), and build up the overall distance, not the width of a step, as you gain strength.

Targets eccentric hamstring control.

Stand on one leg with your knee slightly bent. Without rounding your back, reach forward and down toward the ground as you lift your other leg behind you in the same plane as your trunk. Reach as far as you can without losing good form or knee control, then stand back up. Remember to keep your hips level and back straight, and focus on leg control.

Start with five reps on each leg, and increase the number in the following weeks.

Strengthens the glutes and improves balance.

While holding onto a wall for balance, stand on one leg and move your free leg out and back at a 45-degree angle as high as you can without losing form. Immediately return to the starting position for one dynamic rep. Repeat these dynamic hydrants five times. On the sixth rep, let go of the wall and hold the leg up for 15 seconds while working on balance. Focus on the form of your stance leg (the one on the ground), and do not allow your knee to collapse inward. Also remember to keep your hips level.

Start with five dynamic reps followed by a 15-second hold per leg. Up the challenge by adding more sets.

Loosens leg muscles to increase mobility.

Using a myofascial stick—like the Rad Rod (Haas’s favorite) or foam roller—roll out your quads, hamstrings, IT band, and calf for one to two minutes per leg. Use a tennis ball or massage ball to roll out the sole of your foot as well.

Increases ankle and lower-leg mobility.

One leg at a time, place the ball of your foot on the edge of a step and lower your heel to gently sink into a calf stretch without pain. Hold the tension for 30 seconds on each leg. “Most people need this,” Haas says. “Ankle stiffness greatly impacts the rest of your movement all the way up the [leg].”

Trains balance and correct movement pattern (stable knee with no inward dip).

With your hands on your hips and toes pointed forward, stand on one leg with a slight bend in your knee. Proper form looks like a level pelvis, level shoulders, and your standing knee in line with your second toe.

Reach your other leg out in front of you, toward 12:00 on the ground, then return to the starting position without touching the ground. Now reach your leg to the side, to either 9:00 or 3:00 (depending on the leg), and return to the starting position. Finally, reach your leg behind you to either 7:00 or 5:00 (again, depending on the leg), and return to the starting position. Switch legs and repeat. Remember to maintain correct knee alignment throughout the exercise.

“The goal is not to increase your strength. It’s to train a movement pattern and work on stability,” Vagy says. “As long as it’s pain-free, you can do this as often as possible and in as many environments as possible to have the greatest carryover to your sport.”

You can make the exercise more difficult by standing on an uneven or soft surface, such as a Dyna-Disc or pillow. “The key is to focus on the correct form and avoid moving with the faulty pattern you’re likely already good at,” Haas adds.

Our Favorite Fall Flannels for Women

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Mornings are turning frosty, nights are growing chilly, and we’re scouring our closets for clothing that’s easy to layer through the day. Here are some of our favorite flannels for women to throw on when temperatures dip. 

Made to look great in the city or on the trail, the Scout Shirt is constructed from heavy-duty cotton twill to withstand wear and tear. The rear shoulder pleats leave extra room so you don’t feel any restrictions when on the move. 

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Made from 70 percent wool and 30 percent nylon, the Canada has just the right amount of natural wool insulation to be a perfect midlayer or top shirt. The front snap buttons make for easy on and off, and the elegant feminine cut allows you to wear this from the woods to the bar. 

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If you prefer to stand out in a crowd, the brightly colored Work Shirt is for you. It’s is made from 100 percent cotton, and the front pockets are slightly different sizes to add a small contrasting design element.

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The Fjord is made from 100 percent organically grown cotton so you can look good and feel good about indulging in this stylish piece for fall. The pearl buttons add just the right amount of femininity and will catch the light on sunny days. 

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This feature-heavy flannel is 60 percent cotton and 40 percent polyester to blend performance and comfort. The bottom right hem has an integrated glasses cleaner and the back panel has two vertical stretch gussets to allow for a full range of motion. 

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The Quest to Run a Sub-Four-Minute Mile at Age 40

Being old doesn’t mean you can’t be fast. Just ask two-time Olympian Anthony Famiglietti.

I used to think that turning 40 was something that only happened to other people. Now that I’m in my mid-30s, I’m starting to steel myself for the inevitable. Not that I’ll be investing in an obscene sports car, or anything like that. The economics of online publishing being what they are, I’ll probably have to find a less ostentatious way to cling to my vanishing youth. Worst case, I’ll start using Snapchat.
 
Anthony Famiglietti has loftier ambitions. After the two-time Olympic steeplechaser turns 40 this November, he wants to become the fourth man in history to run a sub four-minute mile after hitting the big 4-0. (If he can secure the funding, he intends to make a documentary about it called Age Defiant, which will also feature other athletes who maintained elite-level performances well into their 40s and beyond.) Famiglietti’s moonshot mile is perhaps an unusual way to confront the beast of senescence, but it makes a crazy kind of sense. When you’ve spent more than half your life constructing your identity around the fact that you can run faster than 99.99 percent of the world’s population, it’s not easy to let go.
 
“As an elite athlete you have to come to terms, on a much deeper level, with the slow degradation of your ability,” Famiglietti says. “When you see that number, 40, the mid-life crisis, the waking up at night stuff starts to creep in. You take an inventory of what you’ve achieved and what you haven’t.”
 
And Famiglietti’s inventory of running accomplishments is nothing to scoff at. In addition to making two U.S. Olympic teams (2004, 2008), he was a dominant presence on the New York City road running scene in the mid-aughts, honing his ability by churning out endless loops in Central Park. According to the IAAF all-time list, Famiglietti’s mile PR (3:55.71, set in 2006) makes him the 388th fastest man in history over the distance. With his 40th birthday looming, Famiglietti wants to substitute that small piece of running immortality for a larger chunk.  
 
“There are seven billion people, but only a thousand and change have ever run a sub four-minute mile—that’s astonishing. And only three, after 40, have ever gone under four,” Famiglietti says. 
 
The three runners who belong in that exclusive latter group are Bernard Lagat, Eamonn Coghlan, and Anthony Whiteman. It’s worth noting that these men were all 1,500-meter specialists at one point in their careers. (Though Lagat and Coghlan also went on to establish themselves as world-class threats in the 5,000-meters.) That was never the case for Famiglietti, whose principal discipline was the steeplechase, before he turned to longer road events like the 8K, where he was the 2007 USATF champion.

If Famiglietti were to reinvent himself as a miler, it would fly in the face of the conventional wisdom of his sport. The standard approach for professional runners is to move up in distance with age—not the other way around. A 1,500-meter runner may graduate to the 5,000 for the latter part of his or her career (see: Lagat or Shannon Rowbury), just as 5,000 and 10,000-meter specialists (see: Mo Farah or Galen Rupp) often move to the marathon. The frequently cited reason for this is the gradual decline in VO2 max, which typically begins around age 30, as well as a decrease in muscle mass and power. Although we still don’t have a comprehensive scientific explanation for the myriad factors surrounding athlete age and performance, generally speaking, the belief is that speed goes before strength. Haile Gebrselassie was 35 when he broke his own world record at the 2008 Berlin Marathon. In the mile, on the other hand, the world record has almost always been held by someone in their mid-20s.

Seen in this light, Famiglietti’s attempt to run within four seconds of his mile PR (which he set as a 27-year-old) feels like act of defiance­. This would be consistent with the devil-may-care persona that he has cultivated over the years. When we spoke on the phone, Famiglietti told me that in his first race ever, as a fifth grader, he ran so hard that he passed out midway through. Famiglietti’s notoriously crappy diet also stands out in a sport where most pros are hyper-vigilant about what they eat. While competing at the 2001 University Games in Beijing, Famiglietti claims he ate at McDonalds every day for two weeks. True to form, Famiglietti’s running apparel company, which he co-manages with his wife Karen, is called Reckless Running. (In case you’re wondering, the Reckless aesthetic seems to be vaguely retro with an emphasis on skulls, as if Tracksmith were taking posthumous creative instruction from Alexander McQueen.)
 
All recklessness aside, Famiglietti says he is taking his current training very seriously. He is being coached by Alan Webb, the American record holder in the mile. The main challenge is dealing with accumulated injury, like severe arthritis in his right foot and ankle joints that have taken a beating from years of competitive steeplechasing. “Sometimes, when I start to run, my left foot will dislocate and I’ll have to run up to a tree, place it between the branches, and pop it back into place,” Famiglietti says. Occasionally he will solicit help from a lucky stranger.
 
Admittedly, that doesn’t sound like someone who is on his way to breaking four minutes in a few months’ time. Although Famiglietti has already improved on the 4:16 road mile he ran at the beginning of this month by clocking 4:11 on an uphill course last weekend, 11 seconds in the mile is an eternity.
 
Still, Famiglietti may have an outside shot of achieving his goal. The fact that only three 40-year-olds have run a sub four-minute mile is probably a little misleading; it’s safe to assume that the majority of runners who might have been capable of achieving the feat retired from competitive running long before their 40th birthday. In other words, at least part of the reason why so few elite runners have done it is because most haven’t bothered to try. 
 
Famiglietti wants to be the exception. And while he never had the running economy of someone like Bernard Lagat, whose hypnotic stride is the epitome of grace, he says that he’s never given much credence to the idea that getting older means you can no longer be fast. Famiglietti can back up this skepticism: he coaches several top high school runners in North Carolina and says there are days when he can still outsprint them in practice.
 
“In the past, I think a lot of people made the assumption that as you age you lose speed and that it wasn’t worth trying to maintain, and that it would be easier to just dive into marathons and ultras. Even Lagat is doing half marathons now,” Famiglietti says. “I used to abide by the same myth. But I noticed in workouts that I wasn’t losing speed—I just wasn’t utilizing or activating it. When I did, initially it was difficult, but then there would be these moments where I’d outkick all the kids, run a 26-second 200, and feel great.” The day after these sessions, Famiglietti always feels a little sore, but it’s reassuring to tap that reservoir of speed. “I realized that it’s still in there,” he says, “it just needs to be awakened.”

Finding Home in the West—by Smokejumping

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First, the smell: Inside the jump plane, it’s Jet-A fuel mingled with stale sweat and fresh chewing tobacco.

Then, the fire: 1,500 feet above the forest floor, cramped between Kevlar and parachutes, we jostle for a view of our wildfire. I lean toward the smokejumper on my right. “Are we really gonna jump this?

“Looks like the spot I broke my back last summer,” he says. The smokejumper to my left eyes the ground below and crosses himself. His lips move silently.

“Can you pray for me, too?” I whisper.

“Are you baptized?”

“I’m Jewish.”

He nods. “Good enough for today.”

I look down at the jump spot, a slender ridge filled with chiseled boulders and dead, brittle standing trees. Sweat gathers beneath my breasts, in the bends of my arms. Panicked questions pulse in my head: Will I miss the ridge? Crash through snags? Break my back? Or just a leg?

The only thing I do know is that if I refuse to jump, I won’t get another chance. Smokejumpers don’t turn down fires because the jump scares them—it always scares them, and they jump anyway.

I’ve fought wildfires for years but completed smokejumper rookie training only months ago. I’ve never spoken the words aloud: I am a smokejumper. Because when I look in the mirror, I don’t see a smokejumper staring back. I see me, wondering if it’s possible to be one of the guys when I’m a girl.


Brad Pitt introduced me to smokejumping. When he starred in A River Runs Through It, about fly-fishing brothers Paul and Norman Maclean growing up in early 20th-century Montana, I was a Wayland High School sophomore living in the Boston suburbs. Initially, I was drawn to the film by the prospect of seeing Brad—the soft light reflecting off his high cheekbones, river water beading above his rakish grin. But after the movie, it was Robert Redford’s narration that echoed in my head. The way he said “Montana” felt more spiritual than the way our rabbi chanted the blessing “Shalom Rav.”

I left the movie theater on Route 9 in Framingham, Massachusetts,no longer smitten with Brad but with the permanent golden hour of the West.I didn’t want to dance with a handsome Maclean brother. I wanted to be a brother, to run through conifer forests and float down the deadly river myself.

I wanted to go to university out West, but my parents extinguished that dream, insisting that their only daughter stay closer to them. I relented and was proud to be admitted to a college back east with an essay that began, “Sometimes I wish I were a boy.”

My freshman year, researching summer jobs that paid the most over the shortest period of time, I found myself drawn back to the West. I was going to fight fires in a seasonal job with the U.S. Forest Service. When my parents asked about my summer plans, I lied and told them that I’d gotten a job cleaning campgrounds in Washington.

“Doesn’t sound very appealing to me,” my father said, without looking away from a Red Sox game on the television. My mother said she couldn’t take me to the train station—her way of showing she disapproved.

My grandmother ended up taking me to Boston’s South Station. When we hugged goodbye, I clung to her cashmere sweater, inhaled her Chanel perfume.

“This is a ridiculous notion,” she said. “Go get this wild scheme out of your system so you can…” Her commanding voice faltered. I kissed her on the cheek and finished her sentence in my head: So that you can come backeast and marry a nice Jewish (doctor, financier, choose your own respectable profession).

My first day as a USFS firefighter, I picked up a tool I didn’t recognize that looked like an ax-hoe hybrid. “That’s your Pulaski,” said Steve, the crew boss. “Sharpen it. Oil it. Don’t lose it.”

I nodded, trying to convince myself: I can do this. That summer, I hiked through the Okanogan National Forest clutching my Pulaski in one hand, spilling fire out of my drip torchwith the other, for a prescribed burn. While the aluminum canister full of mixed fuel dropped fire on the ground, I chuckled to myself: I’m lighting the forest on fire and getting paid more than everyone I know who’s temping in Manhattan!

It became clear that I was the lowliest grunt on my 20-person crew.The work required a virtual dictionary full of terms I’d never heard before: direct line, hose line, face cut, Jesus clip, pack test, red pack, yellow pine, serotinous pine. I struggled to become fluent in this new language. I fought fire for 21-day stretches, sharpened my Pulaski, and ate MREs with an ash-stained smile.

Driving up Washington’s Methow Valley after a three-week tour on large fires in Oregon, I watched the topography outside the government truck wind and turn along the river. The terrain felt familiar by now. My cheeks flushed, and I smiled to see it. The only other time I’d felt this way about a place was upon returning to my childhood home. For a moment, the feeling embarrassed me, as if I were betraying a first love, falling fast and hard for this beauty I’d just met.

By the end of fire season, I had a bank account in the West full of fire money and was hell-bent on buying my first vehicle to drive back to school. Not just any vehicle: a truck. Owning a truck was like a badge of honor that said “behind this wheel sits a westerner.”

On our day off, Steve, my crew boss, offered to take me to the Colville Indian Reservation to buy a truck from his friend. I nodded my head and mumbled aloud, “Really?” Why would my crew boss, who typically spoke to me only in orders, give up his sacred day off to help?

On the drive over Loup Loup Pass, he stared straight ahead, gripping the steering wheel at ten and two. Finally, he said, “You don’t want to be broke down. By yourself and all.” Then he pulled his baseball cap low over his eyes, and we continued on in silence.

In a 1984 burgundy Chevy pickup, I drove back east with Washington state plates. When I reached the Connecticut River, I began to cry. I downshifted, hoping that if I drove more slowly, I wouldn’t ever make it back to school. That summer, for the first time in my life, I had felt what it was like to be part of a crew that chose to look out for one another.


For the next six fire seasons, I tried to keep up and fit in. Can’t hike as fast? Fine, I’ll work longer. Someone offered me a pinch of chew? Sure, I’ll take it. The harder the goal—helicopter rappeller to crew boss to smokejumper—the better. My first season rappelling out of helicopters, I was the only female crew member. Sometimes I was the only woman for 100 square miles. We hopscotched from Washington to Oregon to Nevada, flew over open pit mines, slept in the dirt, dug hot fire line, and drank for free in dark casino lobbies. When my crew invited me to a whorehouse, I didn’t hesitate. Hell, yeah.

A woman in her late fifties opened the door, wearing a practiced smile. She was thin, without makeup or style, a nearly invisible woman. She ushered my crew into the brothel. Behind her, women lined up in transparent nightgowns. “Come in. Don’t be shy,” the madam repeated. Then she saw me. “Not. You.”

I froze.

“No women allowed. House rules.”

A set of keys flew through the air and smacked my open palm. “There’s a six-pack in the truck,” our helicopter pilot told me. The madam escorted me out. The sun was setting, amber light washed over the cul de sac of brothels, but Brad Pitt was nowhere to be seen.

Soon, men who arrived at the parking lotstarted to ask me, “Are you working?” I had never thought until this moment that to the outside world, perhaps to everyone but me, I was female first. Being just one of the guys—being a brother—seemed impossible.


Days later, we rappelled a fire in Oregon’s Strawberry Mountain Wilderness, four of us versus a wind-driven wildfire that grew from one acre to ten in half an hour. We dug direct line and called for retardant. An air tanker dropped a full load of red slurry. We tied our line into the anchor point, cheered, and slapped one another’s shoulders. That’s when I slipped on retardant and my Pulaski came to a stop—in my leg.

I looked down at my now-red leather boot and wondered: retardant or blood? I yanked the ax from my leather boot and felt an enormous volume of liquid rushing out: definitely blood.

I hobbled off the fire and hiked to the nearest road (which wasn’t near) to catch a ride into the town of John Day and argue with a nurse.

“No, you cannot cut off my boot.”

I explained that it would take weeks to break in another boot. But what I was really thinking was: I’m not going to let this accident take me out of my own competition.

The nurse and I had reached a stalemate when the rappel base manager arrived. I was mortified to see him. I am not that weak, clumsy girl. Not me, not today. I turned to him.

“Will you pull off my boot?”

He looked to the nurse, who clutched her scissors. The nurse shrugged. He placed his hands on my boot and counted to three. Then he gave a swift, violent tug.

The three of us stared through the slice in my blood-soaked tube socks, into the gaping ravine in my flesh. Blood splattered onto the white linoleum floor. “I’ll go get some folks to stitch you up,” the nurse said. What pain I felt was numbed by the relief that I hadn’t passed out. Or, god forbid, cried.


Back in the plane during my first jump season, we orbit our wildfire and eye that slender ridge. The spotter yells my last name over the prop wash.

It’s my seventh season in fire, but most days, I’m still the slowest runner and hiker. I wear the labels: frailest and weakest. In my head, I keep a list of the people who doubt me. When my legs burn and my blisters bleed, I hear each one of them taunting me: I knew you’d wash out.

In the jump plane, I move carefully under the oppressive weight of my gear. When I stand in front of the open airplane door, I know the spotter sees the fraud in me. He barks, “Do you see the spot?”

I don’t dare glance down at the parachutes of the previous jumpers, now tangled in the snags. I look at the horizon. “Yes.”

“Do you have any questions?”

I scream to myself: What the fuck are you doing?

“No.” I answer confidently.

“Get in the door,” he commands. Then he slaps my shoulder.

I throw my entire being into the void. The noise of the plane fades. Ground and sky blur. My static line tightens, the chute opens. Free of the plane, the world is absolutely quiet. My senses rack to focus. I toggle the parachute, making adjustments as the earth, and every hazard on it, rushes toward me.

I touch down in the middle of the jump spot, miss every rock, clear all the trees. I hear cheers before I unclip my parachute. Jumpers who have never looked me in the eye approach with arms in the air, palms open. High-fives all around. The sound of acceptance.

Then, as quick as it came, the moment’s gone. The jumpers fade into the dark timber, searching for our wildfire. I’m alone in the jump spot, apart from my crew. Wait, wasn’t this supposed to be the grand finale? But I can’t hear the music swell.


I double down, commit to another season, jump more fires. I’m so desperate to prove I belong that when a parachute oscillation slams me into a clearcut and forces my femur into my pelvis, I don’t say a word. I lie still, eyes closed, until another jumper kicks my boot and says, “You dyin’?”

I laugh, trying to make light of my inaction. He’s not amused. “Let’s head on up to the fire.” It’s not an invitation.

I manage, “I’m not sure. Something doesn’t feel right.”

“For fuck’s sake, Berns. If you’re the last one in the spot, carry all the parachute gear.”

“Sure thing.” Anything for a few seconds on the ground, unmoving.

After carrying everyone’s parachute gear through acres of logging slash, I pace up and down a game trail, hoping the pain in my hip will cease. I walk because I’m terrified that if I stop moving, everything I’ve sweated for, everything I’ve yearned for, will also end. A broken pelvis proves that I’m fragile. Feminine.

Then it hits me—right there on a burning mountainside in Montana. Maybe acceptance by the crew isn’t the thing I’m after. Acceptance is a finicky friend: One day, it’s here (hey, have a chew, I’ll help you buy a truck, high-fives, come rafting with us). The next, it’s gone (you don’t deserve to be here, this is always going to hurt—deal with the pain and shut the fuck up). What I’ve been searching for, I now see, is something bigger than acceptance, bigger than smokejumping, bigger than proving I can be one of the guys.


That night at the brothel, after I’d been abandoned, I didn’t stay in the parking lot. I wandered around to the back of a different brothel and rang the doorbell on the gate. A woman with dark, soft curls appeared, cradling the day’s mail in her arm.

“What can I do you for?” she asked, without judgment or care.

I asked if she had any openings. Not a serious inquiry, of course. But I’d say anything to get away from the leering men outside. Her doe eyes traveled expertly down my body, over my sweat-stained T-shirt and crumpled Levi’s. I slipped my hands into my pockets, afraid she’d see the ash etched into each crease of my skin, the dirt under my fingernails. She unlocked the gate, and I followed her into the kitchen. Around a huge wooden table sat a half-dozen women. Doe Eyes placed her mail on the counter and introduced me by saying, “She wants a job.”

Immediately, a chair was pulled out. The women shouted out their names. I smiled and introduced myself. The room was kinetic, women entering and leaving constantly. Some wore bathrobes; others were in jogging gear. Someone tossed an oven mitt into the air. “Your turn!” A woman tightened her ponytail and used the mitt to open the stove. Inside, baked potatoes cooked in orderly rows.

“My sister’s name is Sarah,” said a woman with a brown crew cut. “Do you have an H at the end?”

I laughed, nodded that I did. Crew Cut asked if I wanted a potato, and my mouth immediately filled with saliva. A steaming-hot baker appeared in front of me, a full spread of fixings right behind. I piled on slabs of butter, fresh chives, and bacon (don’t tell my rabbi). I took a deep breath and inhaled the aroma of the warm, welcoming kitchen.

The sex workers and I settled down to the table. Together, we ate and chatted. My formal interview consisted of a sideways question about my first trick. I finished chewing and pulled from every prostitute scene I’d read and watched—told them a fictitious five-minute story about giving a blow job in Central Park. Perhaps it was the details I tossed around (green paisley tie, creased leather shoes, Old Spice, and instant coffee) or the foreign locale, or maybe they believed me because—well, why wouldn’t they? These women welcomed me without pretense—something for which I’m eternally grateful—and I told them a simple story they’d heard a thousand times.

In return, they told me about their “real” jobs (paralegal, mom), their dreams (a PhD, home ownership), their relationships (boyfriends, husbands). I talked with the women until my friend burst into the room. The ladies shouted at him to leave, but he searched the gathered faces, panicked, until he saw me.

“Berns! I’ve been looking everywhere for you!”

I stammered, “This is my…brother.”

He backed me up. “Yup, she’s my sister.”

My buddy, for the record, is Latino. I’m not. And I don’t know anyone who calls their sibling by their last name.

We ran out of the brothel kitchen laughing, fought fire together the next day, and never again talked about that night. But I think about it sometimes. In the company of those women, I’d had my own adventure—a much more interesting one than any of my crewmates had that night and one I never would have had on the East Coast, where I supposedly belonged.


My life has been forever changed by the friendships I made fighting fire for more than a decade. I drove through a deadly ice storm to attend a jumper’s wedding. I won a saloon arm-wrestling match, shot my first deer, preg-checked cows, hitchhiked, and swathed hay. I tore open a newborn’s amniotic sac in the front seat of my fire friends’ truck along a western highway.

I sold my own truck to buy land and bought a chainsaw to heat my cabin. I met my husband on a wildfire and babysat children who have cared, in turn, for my own daughters. Today, my family and I all live out West, in the same valley where I first picked up a Pulaski.

I understand now that taking nearly a decade to achieve my supposed goal—becoming a smokejumper—was a gift. Because in the end, being a smokejumper—one of the guys—wasn’t the real achievement. It was becoming a part of something grand: the West. It was belonging to this wild land—building a life, a home, in the one place in the world where I feel whole.

Is #VanLife Ruining Camping?

With more people than ever taking to the woods, we need to rethink how we spend time on public lands

Last fall, while cruising central Colorado, Jen and I decided to spend a week at one of our favorite sites outside Salida. The spot, a dispersed camping area on BLM land where we’ve stayed numerous times over the years, has a dozen or so pull-throughs tucked among the piñon pines on a rib of scratchy desert. It’s a quiet reprieve with big views over muscly mountains. But on this visit, dozens of Sprinter vans and trailers crowded the place. There were one or two free spaces, but we didn’t feel like contending with the loud music, late-night conversations, and clamor of this camping subdivision.

These days, it feels as though we see more trailers on the roads—yep, that includes me and Jen in our four-year-old Airstream. We find fewer empty campsites and have greater difficulty booking reservations in state and national parks. As it turns out, more people are indeed heading to the woods. According to a new study funded by KOA, more than 6 million North American households have taken up camping since 2014, with the largest increases (64 percent) among avid campers who go out three or more times a year. Almost 331 million people entered U.S. national parks in 2017, on par with 2016 for the highest number of annual visitors ever recorded.

Likewise, the RV Industry Association (RVIA) says that sales of recreational vehicles are at an all-time high, with more than 504,600 units shipped in 2017, up 17.2 percent from 2016 and 213 percent over the previous decade. “The industry has had growth in the high single digits and low double digits since the [2008] recession,” says Bob Wheeler, co-chair of the RVIA and president of Airstream. “Then last year saw a very big jump.”

Baby boomers, 10,000 of whom reach retirement age every single day, are among the biggest forces behind that growth. After acknowledging the deluge of retirees, Wheeler also cited the success of advocacy organizations like GoRVing.com, as well as the gathering millennial market—Airstream has seen a spike in younger owners following the release of its Nest model—as two major factors.

As far as I’m concerned, there’s another factor at play, one that speaks to Wheeler’s reflections on the success of marketing and the growth of the youth segment: social media. Every outlet, from the New York Times to the Wall Street Journal to Outside, has covered the #vanlife movement, whose eponymous Instagram hashtag has 3.1 million posts. That number doesn’t include the ad nauseum permutations (#projectvanlife, #sprintervanlife, #vanlifewithkids).

Glorious photos of perfect adventure rigs in stunning places are so pervasive that you could be forgiven for thinking that a van on the beach is now more sought after than a house on the water. The comments are as telling as the photos. “You guys are so inspiring,” says one commenter. “I need this life,” writes another. And then my favorite, simply “#lifenvy.” The campgrounds are filling up, in part, because those who use them are selling them so well.

Even Wheeler, whose company is thriving because of the growth, is worried that existing campground infrastructure won’t be able to handle it. “We’re very concerned about the number and quality of campgrounds,” he says. “Infrastructure hasn’t kept up with growth, and good locations are getting harder to get.” Then, as if searching for the silver lining, he continues, “We’re definitely seeing a shift toward people who want to dry camp in national forests or other public lands, which should take off some of the pressure.”

That’s why the Salida experience made me take note. It was one of the first times we’ve really felt crowded in the backcountry, and it made me wonder: Will finding a good campsite on public land soon become as difficult as trying to get into managed sites in parks?

(JJAG Media)

We got a glimpse of what this future might look like recently in Sedona, where we met a #vanlifer named Chris. (That’s not his real name.) Though the redrock valley hemming in the town means public lands open to camping are sparse, Chris and his partner have managed to eke out a few spots where they can park while they hold down full-time seasonal jobs. Because of the 14-day limit on BLM and Forest Service camping, the couple has to move every few weeks, and authorities have rousted them early a few times, partly because the areas where they were camping had become so overcrowded that it was hard for rangers to monitor one group from another. Last I saw him, in March, Chris had found an amazing new site completely off the radar. Understandably, he wouldn’t share the location. Meanwhile, he said that he worried how long public camping in Sedona would remain viable. He’d heard the Forest Service was considering getting rid of dispersed camping altogether because of the strain it was putting on the land.

I’m not saying the sky is falling. The American West, with its vast space and huge swathes of public lands, still has so much open space if you’re willing to look. But it’s important for all of us to realize that’s not an endless commodity. The carving up of places like Bears Ears and Grand Staircase-Escalante, the increase of land leases to oil and gas corporations, and the gating of public property by private property owners are all changing our access to open space right now. But public lands are just as vulnerable to irresponsible use as they are to the whims of oil and gas companies.

If you camp in the backcountry, it’s worth being both cognizant of avoiding overcrowding—find a different spot if there are already campers—and cautious of opening up a new campsite if it’s unnecessary. Jen and I will only camp where others have before, and we do our best to not pull out on pristine land, even if it’s legal. Likewise, consider taking a page from Chris’ playbook and don’t share every great spot you visit on social media, at least not with location details. (I recognize the seeming hypocrisy of that statement, though Jen and I are careful about which places we promote and how.)

In Salida, Jen and I fired up OnX, spent some time scouring the nearby land for other spots with promise, and eventually set off. It took another hour or more of driving, but up a disused dirt road farther from town, we eventually discovered another a sweet, shady site where the only noise was the wind in the pines. It’s out there for waiting for you, but no, I’m not going to tell you where it is.

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Where Are the Women in Sports Science Research?

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Riding on the Queen Ka’ahumanu Highway during the 2002 Ironman World Championships in Kona, Stacy Sims felt off. With a low-grade headache and her body starting to swell, the then 29-year-old took a couple glucose and electrolyte tablets. Immediately, she had to pee. A lot. She later learned that the sodium levels in her blood were low and she was becoming hyponatremic, a serious condition that can be life threatening if not properly treated. Post-race, she found herself in the medical tent.

Sims, who at the time was working toward her PhD in environmental exercise physiology and nutrition science, was curious. Why did she have trouble with heat and hydration? Did she not taper correctly? Did her training partners experience similar issues during the race? After all, they followed the same nutrition, training, and heat-acclimation protocols. Was there another explanation? So she asked her female training partners and found that those who were about to get their periods were also borderline hyponatremic, while those at the beginning of their cycle had great races.

This wasn’t the first time Sims wondered if a woman’s menstrual cycle played a role in athletic performance. She says that as an undergraduate on her school’s crew team, it was taboo to discuss the subject with her teammates. “We had a joke that when we had our period, we performed worse,” she says. “But why is that? Is it because we can’t talk about our periods, or is there something else going on?”

When Sims returned home from Kona to the University of Otago in New Zealand, she decided she wanted to become a “biohacker for the female race.” She has devoted her research to understanding how hormones affect the way women regulate body temperature, use macronutrients, maintain hydration, perform, and recover. Since the passage of Title IX in 1972, the number of women participating in sports has skyrocketed, increasing 560 percent at the college level, yet women continue to be underrepresented in exercise science research—both as participants in general studies and as the specific subject of scientific inquiry—creating huge gaps in knowledge about female physiology and performance. For decades, scientists have worked under the misguided assumption that, with the exception of their reproductive organs, men’s and women’s bodies were essentially the same.

Sims, now a senior research fellow at the University of Waikato in New Zealand, has become one of the leading voices pushing for greater consideration of sex and gender in sports science. She co-founded Osmo, a hydration company that formulates products customized for men and women. In 2016, she published Roar, a training and nutrition guide aimed at women.

“I didn’t think I would be sitting here in 2018 still talking about how we need to have this conversation,” Sims says. “Women are not little men. When you look specifically at our physiology and genetic profile, and when you adjust our training and nutrition to account for those factors, we get better performance outcomes.”


Men have long been overrepresented in medical research for a few reasons. “Males were predominantly the ones conducting the research and in the position to make decisions about policy and research design,” says Audrey Bergouignan, a physiology researcher at the University of Colorado at Denver and the French National Center for Scientific Research. She recently studied an all-women trek to the North Pole to understand how the female body adapts to extreme environments. Decision-makers may also have been drawn to studying men because it was easier. With more men participating in sports in general compared to women, there were simply more males to choose from in the potential pool of research subjects.

There’s also the issue of funding. Exercise science is often supported by sports organizations like the NFL and the Union of European Football Associations (UEFA). “Women’s sports organizations don’t have as much money as male sports organizations,” says Dr. Kate Ackerman, director of the Female Athlete Program at Boston Children’s Hospital.

Then there are the logistical and methodological hurdles. It can be more expensive to study female athletes since women exhibit greater physiological variability due to fluctuating hormones. These chemical messengers have wide-reaching effects on temperature regulation, macronutrient metabolism, hydration, and central nervous system fatigue, in addition to the menstrual cycle. Those effects can create noise in the data that’s difficult, time-consuming, and expensive to control for in the research design.

When Bergouignan studies women, she has to pay attention to where a woman is in her menstrual cycle. That means that in addition to all the research parameters she must account for—recruitment, staff, equipment—Bergouignan must run additional tests to ensure that all her subjects are in the same phase of their cycles. “That all costs money, and you haven’t even run your study yet. And research budgets are limited,” Bergouignan says.

As a result, researchers across disciplines have frequently opted to exclude females from cell, animal, and human studies and assumed research findings from men could be applied across the board to both sexes, affecting everything from disease prevalence and risk factors to treatment and medication protocols. It’s the biomedical equivalent of “shrink it and pink it.”

The implications of this bias have far-reaching consequences across scientific and medical research. For example, women and men experience widely different heart attack symptoms. While doctors recognize crushing chest pain as a red flag in men, women tend to have more diffuse and vague symptoms that resemble the flu. As a result, doctors are more likely to misdiagnose women or dismiss their symptoms as “stress,” especially if they are under the age of 55. On the flip side, a handful of conditions like breast cancer, osteoporosis, and relative energy deficiency in sport (RED-S) disproportionately affect women. While men also suffer from these ailments, they are heavily investigated in the female population, Sims says, creating knowledge gaps in how to treat men.

The same risks apply to medication where dosage and treatment recommendations are based on the effects on men. A 2001 report from the Government Accountability Office found that eight of the ten prescription medications that were pulled from the market between 1997 and 2000 were removed because of adverse effects for women.

The absence of females is pervasive across all medical research. A review of 1,382 exercise medicine studies published between 2011 and 2013 found that women made up 39 percent of total study participants. A follow-up evaluation found that among 188 studies published in two academic journals in early 2015, women made up 42 percent of study subjects. The discrepancy is particularly pronounced in sport science. Among studies in that field, women accounted for only 3 percent of participants.

As Angela Colantonio, professor and director of the Rehabilitation Sciences Institute at the University of Toronto, put it, “If your science isn’t generalizable to half of the population, how good is your data?”


Despite this imbalance, there’s growing recognition that women experience training, injury, and recovery differently than men and would benefit from sex-specific research and guidelines.

Take concussions, for instance. When women and men play the same sports by the same rules and use the same equipment (say, in soccer), women have a 50 percent higher concussion rate, according to a 2015 study in JAMA Pediatrics. Women also suffer different concussion symptoms and take longer to recover than men do. A 2017 study in the British Journal of Sports Medicine found that, of 207 male and female athletes evaluated for concussion, women presented a greater number and severity of symptoms. While 34 percent of males completed concussion treatment within two months, only 12 percent of females were cleared in the same time frame, and approximately 35 percent of females still experienced concussion symptoms six-plus months post-injury. But there are no female-specific care protocols for women with brain injury. The 2017 Consensus Statement on Concussion in Sport mentions the word “sex” just once, and “gender” is included in one footnote.

“Women have long been the invisible patients in brain injury” says Katherine Snedaker, executive director and founder of PINK Concussions, a nonprofit focused on female brain injury. “When a woman judges her symptoms and recovery by the male experience, she may doubt herself when she’s not better by the time she and her doctor think she should be.”

A handful of variables may account for the differences between male and female concussion episodes. Physically, men have stronger necks on average compared to women, which may provide a measure of protection against head trauma. More likely, however, hormones are the main culprits. Snedaker says variations between male and female brain injury patterns emerge around puberty—premenstrual girls have similar outcomes to men—and a woman’s monthly cycle may also affect recovery and end results.

Still, there are few studies that explain why or how these differences occur in female athletes, which makes it difficult to create treatment recommendations tailored to women’s experiences. “You can’t have guidelines without data feeding into those guidelines. There’s not a lot of data to draw upon that’s sex-stratified,” Colantonio says.

In an effort to gather more data on brain injuries, the NCAA and Department of Defense teamed up to launch the Grand Alliance CARE Consortium. During the first two years, they enrolled more than 23,000 students, 35 percent of whom are female (on par with the gender breakdown in sport science research overall), to study brain injury in student athletes and cadets. Other groups, including PINK Concussions, are encouraging women to donate their brains to research after their death. U.S. National Soccer Team players, including Brandi Chastain, Megan Rapinoe, and Abby Wambach, are among the athletes who’ve committed to donating.

Sims sees the lack of data and understanding of female physiology as the missing piece to unlocking higher levels of female performance. She’s one of a handful of scientists studying the role of hormones. When hormones like estrogen and progesterone rise and fall during the month, female body systems fluctuate in a way that a man’s body doesn’t.

For example, when women start their periods, estrogen and progesterone drop, and they most resemble men hormonally. During this time, women can easily metabolize carbohydrates and experience less fatigue. “You can hit really hard training and get fantastic training adaptation during this time,” Sims says. As hormone levels increase, women generally don’t perform as well. In addition to cramps, GI issues, and bloating, core temperature rises and plasma levels drop, making it harder to stay cool. It’s also more difficult to metabolize stored carbohydrates and repair muscle during this high-hormone phase.

“Our menstrual cycle shouldn’t be a detriment,” Sims says, but women need information about how it affects their bodies so they can make adjustments to account for those changes.


Recently, the rallying cry for greater representation and inclusion of women in scientific research has grown louder. In June 2015, the National Institutes of Health (NIH) announced a new policy stating that scientists must include sex as a biological variable (just like age or weight) in the design, recruitment, analysis, and reporting of preclinical cell and animal research, in addition to human studies. If not, scientists must justify why it’s not included. (Canada began requiring all research grants to include sex and gender as a variable in 2010.) It’s a step up from the 1993 National Institutes of Health Revitalization Act, which required scientists to include women and minorities in NIH-funded clinical trials.

High-level journals are beginning to follow suit and now require reporting on sex and gender in published studies, which may hold researchers accountable to their research plan. Even if scientists don’t explicitly dig into sex differences in their work, it’s important to have the data available, segmented by sex, for future researchers who may want to compare results across multiple studies, explains Colantonio.

Beyond simply including women in research studies, some, like Ackerman, are championing female athlete–specific clinical practice. In 2013, Ackerman started the Female Athlete Program at Boston Children’s Hospital. “My vision was to have comprehensive care in one place to address the underlying issues female athletes face,” she says. The team of physicians, registered dietitians, and psychologists looks at the whole athlete in an interdisciplinary context, assessing exercise and training, hormone levels, nutrition, and mental health, not just injuries. That same year, Ackerman launched the Female Athlete Conference to increase collaboration in the field of sports medicine and science nationally and internationally. Proceeds from the conference go toward funding more research.

Others are putting the latest findings into the hands of female athletes so they can proactively use the information in their training. Last year, Orreco, a tech company that uses biomarkers and sports data to improve performance, launched FitrWoman, an app that helps women track their period and tailor their training and nutrition based on hormonal fluctuations. “People want to know why they feel the way they do and what they can do about it,” says Georgie Bruinvels, research associate at St. Mary’s University in London and lead scientist for FitrWoman. In July, FitrWoman announced a partnership with USA Swimming to provide educational workshops for coaches and athletes and to conduct research. Sims’ book Roar is a manual to help female athletes understand the inner workings of their body and home in on the best nutritional and training strategy to perform well.

More interdisciplinary groups working together could lead to more accurate information about exercise science and better clinical guidelines—including prevention, injury, and return-to-play protocols. While these efforts are a step in the right direction, questions about sex- and gender-based differences in sports remain. “The conversation is still muted,” Sims says.

Ultimately, looking at scientific research through a more inclusive lens benefits everyone. “It leads to better science across both sexes and genders, because you’re not just lumping everyone together,” Colantonio says.