#19: Start running

Happy 4th! Today, we’re digging into the benefits of running, and how to get started with ultramarathoner and coach Kayla Jeter.

Plus: 

• How an entrepreneur simplifies his pursuit of fitness

• New protein gummies, salt-powered performance, trendy collabs, and more

Let’s go!
- Ash Read and Joe Niehaus

How to start running with Kayla Jeter

The benefits of running go way beyond cardio health. A new study of nearly 3,000 people found that two weekly 30-minute runs significantly improve mental well-being too.

The upside is clear, but starting and sticking with a running routine can be challenging.

How to start: To jump-start your journey, Kayla Jeter, a certified running and strength coach and ultramarathoner, offers these tips:

• Know your baseline: Recognize your current fitness level and be kind to yourself

• Set clear goals: Decide if you're running to compete, chase a personal record, or just for fun, then choose realistic goals

• Manage intensity and volume: Start slow and gradually increase your speed and mileage

Time on your feet: Out of the gate, focus on overall time rather than distance. Keep the pace conversational, starting with 10-30 minutes and increasing by 5-10 minutes weekly.

To level up: Jeter suggests this 45-minute workout: 30 minutes at a conversational pace, followed by 8 x 30-second strides (short bursts of faster running) with 1-minute easy jog recoveries.

More than just hitting the pavement. Mobility and strength training are crucial for preventing injuries and improving speed, efficiency, and endurance. Jeter recommends the 1x20 Method — a training protocol designed by Dr. Michael Yessis focused on performing 20 reps of various exercises at moderate intensity. 

Establish a recovery routine: "Recover harder than you train" is Jeter’s mantra. Stretching pre- and post-run is essential. For advanced recovery, she uses Hyperice’s Normatec 3s.

The bottom line: Embrace running for physical and mental health. There’s a lot to be gained from putting one foot in front of the other. 

My Health Stack by Stefan Olander

Each week in our Health Stack series, Wellworthy taps into its network of health and fitness experts to offer personal insights and recommendations.

This week: Stefan Olander. He’s co-founder and CEO of OMORPHO, a weighted training apparel company. Before founding OMORPHO, he spent over 20 years at Nike leading digital innovation.

Stefan's active lifestyle and desire for versatile equipment inspired him to launch OMPRPHO.

Here’s Stefan’s Health Stack.

What I use to recover:

• Hyperice Normatec and Hypervolt: “Now, more than ever, I consider my recovery to be equally as important as my training regime. I use the Hyperice Normatec following heavy leg workouts, such as a tennis match or following one of the many amazing yet strenuous hikes in and around greater Portland, OR.”

• iReliev Therapeutic Wearable System: “As a competitive tennis player and overall active individual, I find iReliev to help with pain and release of muscle tension. Their Therapeutic Wearable System is easy to use and easily to travel with, not to mention it aids in my recovery following workouts and on court activities.”

My go-to supplement: 

• Creatine from Momentous: “I was turned on to Momentous since they employ many of the same values as OMORPHO. They encourage a healthy lifestyle and I use a number of their products, including creatine. I find it provides me with added energy and allows me to continue to create muscle mass as I age.”

How I track everything:

• Oura Ring: “I often find myself working late and waking early. More and more though I’m realizing the importance sleep can have on productivity and have used Oura Ring to track my sleep, analyze my data and improve my energy and alertness throughout the day. I firmly believe that greater quality sleep allows me to be more productive in my daily routine.”

How I get stronger:

• OMORPHO G-Vest Sport: “As mentioned, I’m an avid tennis player and wear my G-Vest Sport on the court throughout my practice session. I also use it during my morning runs and even wear it when doing plyometric training. The added weight improves my training and when I take it off I feel like can fly around the tennis court.”

• OMORPHO G-Short 2-in-1: “This is one of my go-to fitness products and probably the one I wear most often. The OMORPHO G-Short 2-in-1 weighs about 2lbs, but this small amount of weight has had a big impact on my overall fitness. After 30-40 minutes of any activity, tennis, hiking, running, I start to notice my body working harder.”

Introducing the Nike Well Collective

^{Presented by Nike.}

Wellness is a journey, and Nike is here to support yours. 

Whether you’re a runner or yogi, beginner or weekend warrior, Nike Well Collective has you covered.  

Combining movement, mindfulness, nutrition, rest, and connection, it delivers expert support and community, plus a full range of products to support your wellness goals.

From squat-proof leggings and lightweight sports bras to sweat-wicking training essentials, Nike nails the details. Ensuring you look and feel good, your Nike fit goes from the gym to brunch to hanging out without missing a beat.

The goal? Elevate your overall health for a balanced, fulfilling life. Join the movement today.

Just dropped: Salt-powered performance

Entrepreneurs Ross MacKay (plant-based chicken brand Daring Foods) and George Heaton (clothing brand Represent) teamed up to introduce Cadence, a salty performance beverage. The drink features a proprietary blend of electrolytes including Sodium Chloride, Magnesium Lactate, and Potassium Chloride.

It was previously soft-launched in the UK and is now available online in the US. The citrus flavor offers the familiar taste of lemon-lime soda but with zero sugar and zero calories. Order here.

More drops perfect for:

• Conscious consumers. Canadian classics brand Reigning Champ just introduced the Econyl Nylon Riptide Short. It’s made from recycled fishing nets and other reclaimed waste. Grab a pair here.

• Ball players. WNBA star Sabrina Ionescu and Nike released her second collaborative shoe. The Sabrina 2 “Court Vision” is available in both men’s and women’s sizes (but a lot are sold out!). Shop here.

• Boosting protein intake. A new brand called gramms makes “lemonade protein” with grass-fed whey protein isolate and stevia. It has 20 grams of protein per serving. Try it for $55 per bag.

• Summer classics. Better-for-you energy drink Juvee came out with a limited-edition Orange Dream flavor. It has no sugar and just 5 calories. Get it while it lasts.

• Federer fans. Following its Zendaya partnership and LOEWE drop, On has released a limited edition version of its Roger tennis shoe alongside Japanese streetwear brand BEAMS. Check it out here.

• Wimbledon. Polo Ralph Lauren, the Official Outfitter of the tennis tournament, presents this year’s line of preppy gear. Find the capsule here.

• Trendy runners. Bandit has restocked its popular women’s Stamina compression bras and shorts. Shop here.

• Supplement purists. Heights introduced its Magnesium product and it has just one ingredient: magnesium glycinate. It claims to power over 300 bodily functions including sleep, recovery, and energy. Find out more here.

Today’s newsletter was brought to you by Joe Niehaus and Ash Read.

P.S. We’d love to hear from you! Send us your favorite gear, personal health stack, or feedback on the newsletter.