Running News Daily

Try this 4/3/2/1 interval workout when you’re time-crunched

Ssome days, you find yourself with only 30 minutes to squeeze in a run, and you want to make your time count. If you’re looking for more than just an easy jog, it can be challenging to come up with a workout that gives you what you’re looking for in a such a small window. Time-crunched runners will find value in this “countdown” style interval run that breaks up the harder efforts in descending, manageable blocks.

The workout is simple and effort-based rather than data-based, meaning you don’t need to worry about pace, heart rate or any other metric. It gives you a chance to explore the upper-end of hard running by feel, as you’ll work progressively harder on each of the short intervals of four, three, two minutes and one minute, with rest between intervals.

The workout:

10 minutes easy warmup (conversational pace)

4 minutes tempo pace, 2 minutes easy

3 minutes harder than temp0, 90 seconds easy

2 minutes harder, 1 minute easy

1 minute all-out

Remainder easy

With 10 minutes of quality, hard efforts in this workout, you’re working your anaerobic system. Getting faster on each interval means you’re running harder on tired legs, which helps you learn to finish strong in a race.

The four-minute tempo interval in this workout sets the tone for the rest of the set, so you’ll need to pick your effort appropriately here. It should feel like you’re working, but have some gas in the tank left for the remaining six minutes of work, where the intervals get progressively faster. This should feel like an effort around your 5K pace.

With half of the previous interval’s length as your rest time, you give the body a chance to recover between these fartlek-style efforts while not allowing your heart rate to drop too much in between.

This workout is great prep for your next 5K race. For runners who like the descending structure but have more time available for a workout, simply repeats the 4/3/2/1 ladder twice or three times, depending on the time available and your workout goals.

Strong world class elite field competing in Riga marathon this weekend

This weekend, the Rimi Riga Marathon will host world-class running stars who have stood atop the podium at prestigious marathons in Paris, Amsterdam, Frankfurt, Doha, Vienna, Hamburg, Dubai, Seville, and other prestigious events. The biggest competition for a spot on the podium this year is expected in the half marathon, where an especially strong field of runners will compete on the same course where world champions in the half marathon were crowned last October.

An intense battle is also anticipated among Latvia’s leading runners, who will compete not only for the Latvian championship medals in the road mile and the marathon, but also for high-quality results in the 5km and 10km distances. Because of the strong lineup of participants, we anticipate that in several distances we’ll see the Rimi Riga Marathon course records, and possibly even Latvian records, broken.

The Rimi Riga Marathon, the Baltic’s most magnificent mass sports event, on May 18 and 19, will not only bring together over 30,000 running enthusiasts from nearly 100 countries worldwide but also top elite runners from Latvia and around the globe.

FOREIGN FAVORITES IN THE HALF MARATHON WILL AIM TO BREAK THE RIMI RIGA MARATHON COURSE RECORDS

The most intense competition is expected in the half marathon at the Rimi Riga Marathon, where participants will attempt to surpass the time of 59:10 set by Sebastian Sawe, the winner of the World Athletics Road Running Championships in Riga last October. In the men’s elite competition, several accomplished Kenyan runners will compete this year, including last year’s World Athletics Road Running Championships bronze medalist Samwel Nyamai Mailu, Solomon Kipchoge, who ran under one hour – 59:37 in 2023, and Titus Kimutai Kipkosgei who triumphed in the Milan Marathon in April this year and holds a half marathon personal best of 59:44 set back in 2022.

Among the international elite women in the half marathon, there are also several representatives from Kenya and Ethiopia. Among them, Judy Jelagat Kemboi, a Kenyan runner who set an impressive personal best in the half marathon on May 5 this year – 65:45, clinching victory in the Geneva Half Marathon. She will face competition from her compatriots – Valary Jemeli (personal best of 66:14 set in 2019), who triumphed in the Doha Marathon this February, and Gladys Jemaiyo, who set her best time of 68:18 in 2022. On the course, we’ll also have the opportunity to see Ethiopian Gebru Azmera Hagos, whose personal record in the half marathon from 2017 stands at 70:40.

To break the records of the half marathon course, which belong to the Kenyan Sebastian Sawe (59:10) and the acclaimed Kenyan runner and the reigning Olympic marathon champion Peres Jepchirchir (67:25) since the World Athletics Road Running Championships 2023 in Riga, organizers encourage Riga residents and visitors to actively support the leaders on the streets of Riga on the morning of May 19.

ON THE MARATHON COURSE, THE LATVIAN CHAMPIONS WILL BE DETERMINED

Determined to become the Latvian marathon champion this year is Dmitrijs Serjogins, the national record holder in the half marathon and the holder of the highest marathon personal best among Latvians. Also lining up at the starting line will be the podium finishers of the Latvian Marathon championship 2023 – the reigning champion Aleksandrs Raščevskis, vice-champion Renārs Roze, and bronze medalist Kristaps Vējš-Āboliņš.

In the marathon course, several strong foreign runners have also registered, including the Kenyan Rodgers Maiyo, who boasts an impressive personal record in the half marathon – 61:56 (2015), and multiple-time Georgian champion and holder of the national record Davit Kharzishvili (2:11:46, 2023), both of whom will be aiming to be the first to cross the finish line in Riga.

In the women’s competition, for the Latvian championship medals will compete last year’s medalists – Amanda Krūmiņa, who won the gold medal, Anna Kļučņika, who secured the silver, and one of the holders of the all-time highest marathon results and the 2023 bronze medalist, Anita Siliņa (PB 2:39:57, 2014).

Worth remembering is that the Rimi Riga Marathon record holder for men is the Ethiopian Andualem Belay Shiferaw, who won in 2019 with a time of 2:08:51. However, in the women’s marathon Ethiopian Birke Debele Beyene’s time remains unbeaten from 2019 – 2:26:22. Meanwhile, the fastest Latvian runner results in the Rimi Riga Marathon are the Latvian record set by Valērijs Žolnerovičs in 2017 with a time of 2:14:24, and the 2:40:23 result set by Ariana Hilborn in 2015.

Kipruto excited to run side by side with legendary Kipchoge

The 2024 Tokyo Marathon champion Benson Kipruto reckons he has polished his act satisfactorily to reap immensely at the Paris 2024 Olympic Games.

Kipruto emphatically stated his desire to light up the French capital with a sublime performance. 

“I’m looking forward to competing in the Paris Games. Being named to the team is a great privilege and I cherish the rare chance to represent the country in the Olympics,” Kipruto stated.

“I’m ready to fight bravely for my country. I believe I’m in good shape and ready to make the nation proud in Paris,” he added.

Kipruto said the thought of being on the same team as his role model Eliud Kipchoge fascinates him a lot, adding that the double Olympic champion has always been his key source of inspiration.

The duo mske up the quintet of Kenyan male marathoners tasked with flying the country’s flag at the quadrennial global multisport showpiece set for July 26 to August 11.

Kipruto tipped Kipchoge to spearhead Kenya’s lofty hunt for a podium sweep but vowed to give him a run for his money.

“He is a brilliant athlete, one who has always inspired me a great deal. I desire to be as great as him and step into his shoes once he calls time on his career,” Kipruto remarked.

Kipruto reiterated an earlier call made by his teammates for a concerted effort, pointing out it was the only way to ensure a podium sweep.

“I believe in the strength of team effort. Away from competition, we train together reside in the same camp, and interact like a family. I don’t see what should prevent us from going for an Olympic as a team,” Kipruto stated.

He said they would do away with their pre-race favourites tag to stave off complacency, adding that it would be tactically suicidal to underrate their opponents.

Kenya will be defending the title that Kipchoge stashed away at the Tokyo 2020 Olympics in Japan and Kipruto has tipped the nation to replicate the feat in the French capital.

“We can’t afford to head to the competition with a superior mentality. I’ll appreciate that we have a solid team but we should be careful not to take our opponents for granted,” Kipruto said. “Marathon is a tricky venture and anything is bound to happen in competition,” he added.

Kipruto heads to the Games buoyed by impressive credentials as the winner of the Boston Marathon in 2021, the Chicago Marathon in 2022, and the Tokyo Marathon earlier this year.

Faith Kipyegon withdraws from Prefontaine Classic amidst injury concerns

Two-time Olympic champion Faith Kipyegon unexpectedly withdraws from Prefontaine Classic.

Two-time Olympic champion Faith Kipyegon has made an unexpected withdrawal from the Eugene Diamond League commonly known as the Prefontaine Classic.

Scheduled to compete in the 5,000m on Friday May 24 Kipyegon’s departure comes as a sudden pivot in her preparation for the upcoming Paris Games.

The Kenyan middle-distance star expressed her decision through a heartfelt announcement.

 "I’ve been building in a great way during the past months for a beautiful season ahead. Some weeks back I got a small muscle problem that was handled well," Kipyegon revealed. 

Despite the setback, she confirmed her continued dedication to her training regime. 

"I’m now back in full training, focusing to start my season in four weeks' time at the Kenyan Trials for the Olympic Games," she added.

The anticipation for Kipyegon at the Prefontaine Classic was high, especially given her stellar track record and her history with the event.

"I saw my name announced for @preclassic, it’s one of the greatest competitions in the circuit and I plan to compete there again in 2025," Kipyegon stated.

Kipyegon’s decision is particularly poignant as it follows her world record-breaking performance in Paris last June where she clocked an astonishing 14:05.20 in the 5,000m.

Unfortunately, this record fell outside the Olympics qualification window, necessitating another qualifying run to secure her spot for Paris. 

The qualifying standard for the 5,000m is set at 14:52.00, a mark Kipyegon has previously surpassed but must achieve again within the designated window from July 1, 2023, to June 30, 2024.

The 2023 season saw Kipyegon ascend to new heights in athletics, breaking three world records across various distances. 

Starting with the 1,500m in Florence, she continued her record-setting spree in Paris before topping the one-mile world record at the Monaco Diamond League. 

Her victories at the World Championships in Budapest, where she clinched gold in both the 1,500m and 5,000m, further cemented her dominance in middle-distance running.

However, her 5,000m world record was short-lived, as Ethiopia's Gudaf Tsegay surpassed it at the Prefontaine Classic in September with a time of 14:00.21.

Eugene, the host city for the Prefontaine Classic, holds a special place in Kipyegon’s career. It was here she won her second world title in the 1,500m in 2022 and secured last season’s Diamond League Trophy over the same distance. 

Her withdrawal not only impacts her preparations for Paris but also leaves her fans and fellow competitors in a state of surprise and anticipation for her next move.

Emmanuel Korir reveals when he will make long-awaited return

Olympic 800m champion Emmanuel Korir has announced when he will return to action as he seeks to return to shape ahead of his title defense in Paris after a poor 2023 campaign.

Olympic 800m champion Emmanuel Korir will make his long return to action at the Marrakech Diamond League in Morocco on May 27.

Korir has not been in competitive action since his disappointing outing at the 2023 World Championships when he was eliminated at the heats and subsequently failed to defend his title.

The 28-year-old was just returning after a long injury layoff but found the going tough after which he went downlow perhaps to tune up for his Olympic title defense.

Nine months on and Korir will be hoping for a good outing in Marrakech where he will run in the 800m but faces stiff competition from compatriots Emmanuel Wanyonyi and Wycliffe Kinyamal.

World 800m silver medalist Wanyonyi is the man of the moment and will head into the race on confidence having shown no signs of rustiness at the Kip Keino Classic last month, when he ran a world leading time of 1:43.57 to win what was his first race of the season.

Another extra motivation for Korir will be the need to hit the Olympic qualifying time given his 1:46.78, clocked at the World Championship was out of the set standard of 1:44:70.

Korir is hoping to get back to the heights of 2022 when he won the world title in 1:43.71 which will also get him closer to his rivals ahead of the Olympics.

With new runners emerging, such as world champion Marco Arop of Canada and Wanyonyi in his absence, the 28-year-old has a lot of work on his hands to regain his old form.

Korir, who has had to deal with a calf injury, also opened his 2023 season in Morocco, starting in Rabat, where he finished eighth, before proceeding to Paris, France, only to finish 10th.

He followed that up with another eighth-place finish in Stockholm, Sweden before his poor showing at the World Championships.

How motherhood turned Peres Jepchirchir into the marathon force to be reckoned with

The reigning Women's marathon Olympic champion has revealed how her daughter helped her take her running back to the next level.

Peres Jepchirchir is one of the most recognisable and well accomplished athletes in the world of marathon.

The 30-year-old has been conquering road races for quite a while now ever since she launched her running career in 2013, when she ran two 10k road races in South Africa and then took part in the Kisumu marathon and cross country running, alongside a certain Faith Kipyegon.

It was in 2016 that she really starting becoming consistent after a few struggles, as she started dominating in half-marathons. She continued on  her trail and even broke two half-marathon records. It was after that that she was blessed with a daughter, Natalie.

As the world recently celebrated mother’s day, Jepchirchir believes becoming a mother has made her a much better athlete, as it motivated her to go beyond her limits, knowing there was now someone in her life looking up to her and depending on her.

“It has changed my life since Natalie was born. You have to work extra hard because now you know you have someone who is depending on you,” Jepchirchir told Olympics Kenya.

Although motherhood is a beautiful thing, it did not come without its challenges, as it effectively meant her life was not her own anymore.

“There were some challenges, but it was mostly good. When Natalia was young, sometimes it would be difficult as she would get sick sometimes. You do not know if she is feeling pain and sometimes, it would be difficult to go for races. 

“I returned to action when Natalia was one year and two months old, which made it difficult for me. I was uncomfortable traveling without my daughter because you just could not tell if she was healthy.”

Getting back to action was no easy streak. Jepchirchir had to shed off her weight, but also had to balance and find a way to solve the issues her baby went through, including the occasional illness.

“It is not easy. Losing weight was a tall order. It was also difficult to sleep. When you want to wake up, she also wants to wake up, when the baby is unwell, its issues, but challenges are there. You just have to commit yourself, love it and enjoy it.”

Jepchirchir has gone on to win the Olympic Games, and recently set the women’s-only world record in the marathon, finishing in two hours, 16 minutes and 16 seconds in London.

She attributes it to the motivation her daughter has instilled in her, describing her as her biggest cheerleader.

“They are playful. Sometimes she will tell me, ‘mommy, you are going to be okay! Mommy, you are going to win!’ Kids are comforting sometimes if you are down.

“Like the other day at the London Marathon, Natalia got emotional. People were cheering me on, but she was crying. She is used to seeing me winning.

"So the one time I got third in London, she was crying ‘Mommy, why did you not win?’ and you end up asking yourself why.”

As she continues to pursue excellence on the marathon course, Peres Jepchirchir exemplifies the extraordinary balance of motherhood and athletic achievement, proving that with dedication and love, anything is possible.

Kenyan Alex Nzioka Matata wins the Bucharest Half Marathon

Kenyan Alex Nzioka Matata won the Bucharest Half Marathon held last Sunday, May 12, with a time of one hour, one minute, and four seconds.

Second place was taken by another Kenyan, Chebor Elvis Tabarach, with a time of one hour, four minutes, and three seconds, while third place went to another Kenyan athlete, Kibet Bismark Langat, with a time of one hour, four minutes, and 10 seconds, according to News.ro.

The first Romanian in the ranking was Leonard Mitrică, finishing in fifth place, followed by Alexandru Corneschi, who placed sixth.

The former finished in one hour, seven minutes, and four seconds, while the latter finished in one hour, seven minutes, and 56 seconds. 

In the women's category, the first in the ranking was Rabecca Chepkwemoi from Kenya, who finished the race in one hour, 12 minutes, and nine seconds.

Why Faith Kipyegon is under pressure to deliver at Prefontaine Classic

Multiple world champion Faith Kipyegon will open her season at the Prefontaine Classic, where she will run the 5,000m, but there is little margin for error given what is at stake.

Two-time Olympic champion Faith Kipyegon will open her season at the Eugene Diamond League, popularly known as the Prefontaine Classic, but the event holds more significance for her as far as the Paris Olympics is concerned.

Kipyegon will be running the 5,000m in Eugene on May 24 where she is seeking to hit the Olympic qualifying standard even though she has not made up her mind on whether she will double at the Paris Games.

Kipyegon run a world record 14:05.20 in Paris, France in June last year but that was outside the Olympics qualification window which means she will have to do it all over again to be in contention for a place at the Paris Games over the 5,000m.

The Olympic qualifying window for individual events, other than the 10,000m and combined events, is from July 1, 2023 and June 30, 2024 and Kipyegon and Co will need to clock 14:52.00, which is the mark set for Paris Olympics qualification.

That will give the world 5,000m champion some extra pressure heading to Eugene but she will be counting on her experience to get her over the line.

Kipyegon had a wonderful 2023 season that saw her break three world records, starting with her specialty 1,500m in Florence, Italy last June before the 5,000m in Paris a week later.

She would lower the one-mile world record at the Monaco Diamond League in July before winning gold in 1,500m and 5,000m at the World Championships in Budapest, Hungary a month later.

Her 5,000m world record was, however, broken two months later by Ethiopia's Gudaf Tsegay who ran 14:00.21 at the Prefontaine Classic in September.

Eugene holds special memories for Kipyegon who won her second world title in 1,500m in the US city in 2022 as well as last season’s Diamond League Trophy over the distance.

Betsy Saina, Diego Estrada win Amway River Bank Run 25K

Betsy Saina, now a back-to-back champ, crossed the finish line first to win the 47th annual Amway River Bank Run women’s 25K Saturday, followed by the record-breaking men’s winner Diego Estrada.

Saina finished with a time of 1:22:31.61. Estrada had a time of 1:13:09.51, breaking the American record. Each earned the $10,000 first prize and Saina got a $2,500 bonus for winning the ‘race within a race’ that pits the men against the women.

After winning the River Bank Run for the second year in a row, Saina said Grand Rapids has a special place in her heart.

“Last year, when I came, I won the race, and I felt like it was a special place for me. Honestly, I love Grand Rapids. It’s one of the best cities I like to be in. The people are so nice. Everything is just so perfect for me. That is why I am here,” she said.

Saina, who has a 2-year-old boy, had a message for her fellow mothers.

“I just want to let them know that no matter what, when you have a child, it’s not the end of the career, it is the beginning of it,” said Saina.

At this year’s race, Estrada broke the course record and set a new American record for the 25K. After finishing the race, Estrada fell at the finish line out of exhaustion.

“I was very exhausted. I made sure to put everything I had so there was nothing left in the reserves. So when I finished, I was like I hope it does not hurt because I’m going down,” said Estrada.

He said that he pushed himself hard during the last two miles of the race.

“Well, to be completely frank, when you are broke and this is how you eat, you can’t leave it up to chance,” said Estrada. “I knew I kind of had to suffer and put it down and that is what I did. I made a move.”

The 25K is the largest road race of its kind in the country and the national championship event for USA Track and Field. It has included the “race within a race” since 2015: The elite women get an 10:30 head start on the men to compensate for the average difference in finish times between sexes. If the women hold their lead and finish first, they win. If the men make up that difference and finish before the women, they win.

Tom Davis, from Fremont, Indiana, won the 25K handcycle race. He is a retired two-time Paralympian who started handcycling after he was injured while serving in Iraq.

“I started doing handcycling for therapy. A couple of years after that, I felt like God was telling me to get my bike out, start riding it, and race it and do it to glorify him. I did. It has been about eight years racing at the top level in the world,” said Davis. “I’m out here doing it for fun now.”

Miguel Jimenez-Vergara, from New Jersey, won the 25K wheelchair race. It was his first time participating in the Amway River Bank Run.

“It’s a really, really, really cool course. I have never done it before. It’s my first time coming out. It’s a really cool course with smooth roads and rolling hills. It was really cool,” said Jimenez-Vergara.

He plans to take part in the U.S. Paralympic Trials in Florida in July in hopes of joining the U.S. Paralympic Team this year in Paris.

Kenyans outsprint locals and the rest in yet another Absa Run Your City race

Kenya’s Vincent Langat and Diana Chepkorir made it two wins in as many Absa Run Your City Cape Town 10K Series starts when they crossed the finish line first in the men’s and women’s races, respectively, in Sunday’s race in the Mother City.

Just five weeks after winning the Gqeberha, Eastern Cape, leg of the popular 10km race, Langat produced his first sub-28-minute clocking on South African soil when he won the Cape Town contest in 27:52.

Said Langat after the race:

I was excited when I made my move with 1km to go. This was my best win. Elroy is a strong guy. I like him and I appreciate the competition. I will now go and prepare for the Olympics in the 10 000m.

South Africa’s Elroy Gelant grabbed the second spot.

The two-time Olympian stopped the clock at 27:55, while Francis Abongo ran a personal best of 28:16 to claim third place in his first official 10km road race outside his native Kenya.

With three personal bests over 10km, 21km and 42km over the last nine months, 37-year-old Gelant says he feels more confident than ever. He had wanted to attack Precious Mashele’s 27:35 national record, even though the wind had other ideas.

He walked away with R85 000 in prize money—R25 000 for second place and R60 000 for breaking 28 minutes.

Said Gelant:

The wind was a factor. I just told myself, like a skipper who’s on a boat when there’s wind, you just need to change your sails, so I just changed by angle of running. But I knew that I would run well. I set my watch to SA record. I didn’t get there, but I’m still happy with the race.

Meanwhile, Chepkorir emulated her compatriot with her second victory in a row.

She clocked 31:47 to win in Cape Town after her victory at the Gqeberha race early in April.

Lesotho’s Neheng Khathala was the runner-up in 32:16, while Getenesh Sase Agafew of Ethiopia came in third in 32:48.

Herzog and Kovacs win Salzburg Marathon

The marathon specialist Peter Herzog from Saalfelden (Pinzgau), who has been active internationally for a long time, won the Salzburg Marathon on Sunday. The 36-year-old ran for the first time in his own state capital. The Hungarian Eva Kovacs won the women's event.

For his victory, Herzog needed two hours, 21 minutes and 46 seconds to cover the 42.2 kilometers. Shortly behind him, world-class runner Peter Wahome Murithi from Kenya crossed the finish line – just under a minute behind. Then nothing happened for a while. The Austrian Mahdi Sareban came third, almost 15 minutes behind Herzog.

The Pinzgauer's song of praise for the route

The Saalfelden native said immediately after his arrival: “It went better than I could have hoped for. Time is totally irrelevant. The feeling was awesome. By the second round I already felt that I was no longer as fit as I was in Vienna. But the marathon feeling and the scenery were perfect. That’s exactly how I wanted it.”

Hungarian woman in front

In the women's race, Hungarian Eva Kovacs needed three hours, nine minutes and six seconds - ahead of Tyrolean triathlete Sabrina Exenberger, who arrived two minutes later. The German Eva Kiggen came third.

Race organizers have confirmed additional financial bonuses for record-breaking performers at the Okpekpe road race 10k

Financial bonuses for record breakers at 10th Okpekpe International 10km Road Race.

Daniel Simiu will be one of the athletes making a return to the race, having won the previous edition in style and he will be looking to impress one more time.

As per the race organizers, athletes who break the course, African or world records will be awarded bonuses of Ksh 262,300 ($2,000) and Ksh 655,750 ($5,000) respectively.

This is an additional amount to the prize money which is about Ksh 2.6 million (between $15,000 and $2,000) for the top five finishers of the race. The winners of the race have the honor of walking away with about Ksh 2.8 million if they manage to break the African/world record.

The men’s course record currently stands at 28 minutes and 28 seconds (28:28) and it was set last year by the World 10,000m silver medalist Simiu who displayed a great run and he will be looking to lower it and walk away with the bonus.

The women’s course record stands at 32 minutes, 41 seconds (32.41), and was set in 2014 by Ethiopia’s Wude Ayalew.

The men’s African/world record stands at 26 minutes, 33 seconds (26:33) and was set by Kenya’s Rhonex Kipruto in 2020 while another Kenyan, Agnes Jebet Ngetich holds the women’s world record of 28 minutes, 46 seconds (28:46) that set back in January this year.

As quoted by New Telegraph, Zack Amodu, the Okpekpe international 10km road race director revealed why the performance bonus has been introduced to this year’s race.

“This year, we have the $2,000 and $5,000 performance bonus to be earned by any man or woman who breaks the course record and African/World record respectively.

“Last year, we saw how Daniel Simiu moved very close to running a sub-28 minutes on his way to setting the 28:28 course record.

“We are motivating the athletes to run a little faster with the introduction of the performance bonus as we celebrate the 10th anniversary of the competition,” he said.

Controversy Arises Over Boston’s Moving 6-Hour Results Cutoff

For back of the packer, heartbreak is learning their finishes are not official, even though they have times.

Laura Caster wants to be clear: She knew what the Boston Marathon rule was about official finishers. 

She was aware she had 6 hours from the time the last finisher crossed the starting line to finish the race in order to be considered official. 

Her problem? She didn’t know what time the last finisher crossed the starting line. 

Caster, 52, from Idlewild, California, was in corral 7 of Boston’s final wave, wave 4. And she crossed the starting line at 11:25 a.m. So for how many more minutes were runners crossing the starting line behind her? “Are they a minute behind me? Five minutes?” she wondered. 

Every minute would count for her. 

As it turned out, the final starter crossed the line at 11:28 a.m., so Caster needed to finish by 5:28 p.m. to be considered official.

Caster typically runs about 5:40 for a marathon. She finished Tokyo on March 3 in 5:41:50. Tokyo was her fifth of the World Marathon Majors six-star challenge. Boston was to be her sixth. 

To gain entry to Boston, she had run for a charity, Team for Kids. She raised more than $5,000—part of the more than $40 million Boston Marathon organizers say the race raises through charity runners every year. And she treated Tokyo as a long run for Boston. 

But the weather was warm on Marathon Monday, April 15. The slower runners start later in the day. And from early on, Caster knew she was in trouble. Her stomach was upset. She couldn’t take in all the fluids she needed. She was grabbing ice every time a spectator offered it. 

Still, she plugged along, hitting every timing mat—even though the mats are rolled up along the course on pace with the 6-hour finish time. She passed halfway in 2:58:40.

At numerous points, Caster became aware of a vehicle trailing runners like her, who were going at about 6-hour pace. And she asked a volunteer at one timing mat, “How do I know if I’m going to be official?” Caster said he pointed at the car and told her she needed to finish in front of it. 

“I was like, okay. That’s a definite answer,” she said. “I’m not going to look at my watch. I’m going to focus on not throwing up and being in front of that car.” 

Caster was well ahead of the car on Commonwealth Avenue when she turned right onto Hereford Street. Just to be safe, as she approached the finish line on Boylston, Caster took a final look behind her. No sign of the official car. She crossed at 5:31 p.m., in 6:05:59. Volunteers put her in a wheelchair and sent her to the medical tent. From there, she was transported to a hospital with low blood potassium levels. She was released later that evening. 

At the hospital, she looked at the results and realized she was not official. She had a gun time and a net time, but no place. 

Caster was devastated. All the training, all the time and expense of pursuing the six stars, and she wasn’t really done. “I’ve worked for years, was so excited to have gotten to this point,” she said of her progress. “I was just leveled.” 

Caster’s coach is Meb Keflezighi, an Olympic silver medalist and the 2014 Boston Marathon champion. On the phone with him, she broke down. 

He told her, “I couldn’t be prouder of you. You missed it. We both know that you completed all six. You’re not official. But you showed grit, you showed determination.” 

Allowing roads to reopen

Caster was not alone. Chris Lotsbom, a BAA spokesman, wrote in an email to Runner’s World that 497 people appeared to have crossed the Boston finish line this year after it officially closed. Volunteers staffed the area and handed out medals for approximately 4 hours, or until 9:45 p.m., longer than the race has ever continued to note times before. 

Of those 497, many were within a few minutes or seconds of 5:28 p.m. 

Cortney Blackburn, also in pursuit of her sixth star at Boston, missed by 37 seconds. 

In an email exchange after the race with BAA officials, she asked how she was to know what the cutoff time was after she had started running. She, too, was told about the car, with flashing lights on the top, going at 6-hour pace and alerting runners if they were falling behind. Blackburn never saw the car—she finished well ahead of it—and she, too, recorded a split at every finish line mat along the way. 

Lotsbom confirmed the car was there—a “road reopening vehicle”—he called it, meant to inform runners that roads were reopening and aid stations were shutting down. 

“Without knowing specifics, I can’t comment on the individual instances referenced,” he wrote. “I can say that we are reviewing our processes and procedures in regards to final finishers for future Boston Marathons.”

Blackburn crossed the finish line and picked up two medals: the Boston Marathon medal and the World Marathon Majors six-star medal. Only later did she realize she wasn’t official in Boston’s results and therefore isn’t official in the WMM results, either. She has the medals, but no online record of her achievement.

But if the finish line remains open, and the timing continues, why not allow runners to be official? Or at least communicate a time—for example, 5:30 p.m.—that is consistent from year to year? Why use a moving target? 

Boston’s strict cutoff is part of the agreement the race has with the cities and towns along the route. The 6-hour time limit is in place “to support the communities throughout which the race runs, to allow their road reopening program to commence as planned,” Lotsbom wrote. 

“We understand we could do even more in communicating the closing time on race day and we are looking to enhance that messaging to all runners for next year to ensure everyone is clear [on] the time limit and time that the finish line will officially close on race day,” Lotsbom wrote. 

A grace period

A few runners who are much slower than 6 hours get to start in earlier waves, which gives them more time to finish. For some runners close to the 5:28 p.m. cutoff, starting in an earlier corral of wave 4 would have meant the difference between an official and unofficial finish. 

In 2015, some members of Boston’s Quarter Century Club, people with 25 or more consecutive Boston finishes, were concerned about the 6-hour limit, which was imposed for the 2016 race. So race officials moved them to Wave 2. Problem solved. 

For others, the problem remains. And the moving cutoff appears to affect more women than men, older runners more than younger ones, and many runners of color.

Hector Espinal, like Blackburn, only discovered well after the race that he wasn’t official. He wrote on Instagram on April 18, “Despite crossing the finish line, finishing the race and receiving my medals, this morning I was informed that I did not complete the Boston Marathon in the time allotted to be considered an official finisher and @wmmajors 6 Star Marathoner.” 

The post has more than 10,000 likes, and 1,000 comments, the majority of them supportive. Elite runner Mary Ngugi of Kenya, who was sixth in 2:24:24, wrote, “No no, you are a 6 time world major marathoner and a hero.”

Boston is a race that has at times struggled with its image, which critics call elitist. Spectators last year accused the race of over-policing enthusiastic fans, most of whom were people of color, at a mile 21 cheer zone, which prompted a lawsuit. Runner’s World reported in 2022 about the B.A.A.’s obscure, largely white, invitation-only membership group, which is involved with governance of the organization. 

To many observers in the running community, setting a fixed finish time would be an easy way to help the race’s image as concerned about runners of varying abilities, not just the front of the pack.

Other races in the World Marathon Majors are much more lax about their finishing times, with the exception of Tokyo, which has nine cutoff points along the route, and runners are stopped if they lag behind. There are no questions, however, about where they stand. 

But finishers of London, New York, and Chicago appear in results with times hours slower than the races’ published cutoff times. Berlin, which has a posted cutoff time of 6:15, stays open for an extra 15 to 20 minutes before the Brandenburg Gate closes, according to previous finishers. 

Blackburn won’t be back to Boston anytime soon. “I don’t know honestly if I would do it again without major changes to actually be inclusive of non-qualifying athletes,” she wrote in a message to Runner’s World. “I think [B.A.A. officials] are putting out ‘we are trying’ vibes without actually trying.”

Caster, on the other hand, plans to try again. The uncertainty while she was on the course—and the wrong information she was given about the official vehicle—were what upset her. She doesn’t know if it would have made a difference for her had she been aware of the time she had to beat. 

“But I would have liked to the opportunity to have tried,” she said. “That’s the part that I’m sore about.” 

How to Use Running to Overcome Your Anxiety, According to Experts

If you have running anxiety instead of finding relief in the movement, here’s why and how to change that.

I learned that I suffer from anxiety when, some 10 years ago at the age of 20, I checked myself into a hospital for what I was convinced was an impending heart attack. My chest felt tight, my breathing rapid, my head spinning, arms tingling. I couldn’t think straight. After a series of tests, the ER doctor told me that physically, I was healthy. Then he gently suggested what I’d just experienced may have been a panic attack.

That a mental state could manifest itself as physical symptoms was a complete revelation to me. I’d experienced a variety of them before (usually attributing them to post-illness recovery or environmental reactions) but not at this magnitude. To help treat my anxiety, among other things, he recommended aerobic exercise. Because of its low barrier to entry, I turned to running.

My controlled treadmill runs went fine, but the moment I ran outside, it took a mere few minutes before a wave of tension washed over my body, leading to the symptoms I knew so intimately: shortness of breath, a fast-beating heart, sweating. Running made me more anxious, I figured. I tossed the idea—together with my running shoes—in the corner, and that was where my short-lived running venture ended.

It would take years for me to lace up my running sneakers again. I had to learn about how to get into running gradually and pace myself, along with accepting that I can walk when I need to. Now, running helps me manage my anxiety in ways I’d never expect.

After talking to other runners and psychologists, I learned that my situation isn’t unique. So with the help of experts, we’re sharing tips on how to make running work for your anxiety, alleviating your symptoms instead of exacerbating it.

What is anxiety?

Anxiety is the world’s most common mental health disorder, according to the World Health Organization (WHO). 

“We have fear and we have anxiety,” says Arash Javanbakht, M.D., a psychiatrist and director of the Stress, Trauma, and Anxiety Research Clinic at Wayne State University, and the author of AFRAID: Understanding the Purpose of Fear, and Harnessing the Power of Anxiety. “Fear is when I’m perceiving a danger that is clear and identified. Anxiety is a vague state of fear when I’m worried about something happening with no specific thread detected yet.”

Around the world, 301 million people had an anxiety disorder in 2019, WHO reported, and although it’s highly treatable, only one in four people receive treatment.

We think of anxiety in two ways, says Jacob Meyer, Ph.D., an associate professor of exercise psychology and the director of the Wellbeing and Exercise Lab at Iowa State University. There is state anxiety, which is situational and can fluctuate throughout the day. Then there is trait anxiety, which, unlike state anxiety, stays with the individual and is thought of as less modifiable but can potentially improve with the right intervention over time.

Running can be part of this intervention.

What is the link between running and anxiety?

Running is scientifically proven to positively affect not only your physical, but also your mental health.

“People who exercise generally feel less stressed, less depressed, less anxious, less fatigued, more energetic, and tend to have better cognitive function,” Meyer says. “Almost any psychological process you might be worried about, at least in the short term, can be influenced positively by exercise.”

Zooming in on anxiety specifically, running can play an important role in treating the mental condition because it triggers the release of neurotransmitters like serotonin, a chemical that acts as a natural mood stabilizer, and a lack of which is linked to anxiety. It plays a role so important, in fact, that we dedicated a whole section to the science of it in The Runner’s World Guide to Mental Health.

As a plus, exposure to physical symptoms of anxiety can have a therapeutic effect, as you’ll learn to feel safer and more comfortable with these symptoms.

“Your brain automatically feels less worried about, say, increased heart rate or a tightness in the chest because it has happened over and over in a friendly environment where you had fun and nothing bad happened,” Javanbakht says.

By running, you’re creating more resilience against anxiety and exerting a bit of control over the situation.

How can you overcome running anxiety?

Understanding the science behind running’s positive influence on anxiety is a great first step toward utilizing the sport to improve your mental health. Here are some more suggestions on how to overcome running anxiety:

Get the official “clear”: If you have medical concerns, talk to your doctor to ensure you’re physically healthy and have no reason to worry about the sudden increase in heart rate or shortness of breath that aerobic exercise causes.

Start exposing yourself to running: If you previously thought of your running symptoms as anxiety symptoms, you created a link in your head that needs to be rewritten. One tool to help you do that is exposure therapy, especially in a controlled environment, like on a treadmill. “You crank it up, you feel your heart rate and your breathing getting labored, then you turn down the intensity,” says Jennifer Heisz, Ph.D., an associate professor in the department of kinesiology at McMaster University and the author of Move The Body, Heal The Mind: Overcome Anxiety, Depression, and Dementia and Improve Focus, Creativity, and Sleep. “As you watch all those body symptoms return to baseline, you realize you’re okay. In theory, exposing yourself to those symptoms can create a habituation to them so they’re not as fear-provoking.” 

Keep your run under control: Slow progress is key. While on the run, reach the level of anxiety you can tolerate, say four or five out of 10 on a scale of perceived exertion, and stay there, Javanbakht says. Don’t let it get up, instead, stay with it until it recedes. “You have now developed a new learning,” he says. “Master this level, don’t rush it because, at the same time, you’re gaining confidence. Then you can move to the next level of exertion. Gradually, you’ll overcome your anxiety.”

Find a running buddy or group: “Social support is a major factor in how people feel in response to activity,” Meyer says. Surround yourself with like-minded runners who match your pace and goals. From helping you keep it slow while chatting to distracting you from your symptoms, experiencing running alongside others, and having a support network right alongside you goes a long way—and so does accountability.

How can you deal with anxiety if it comes up on the run?

The anxious state often arrives unexpectedly. If you feel anxiety creeping up while running, try the following strategies:

Repeat to yourself: You’re safe: If your anxiety doesn’t have any roots in your physical state, reminding yourself that you’re safe can help reduce the feeling of anxiety, Javanbakht says. Remember that most of your anxieties are false alarms.

Reframe your thoughts: When you start experiencing symptoms you perceive as anxiety, such as sweating, instead of negative concerns, try to link it to a positive thing, being caused by the movement you’re doing. “Think, how do I link my behavior to my feelings in an intentional and systematic way? Let’s make it my goal to reorient the way I think about sweating,” Meyer says. The same goes for other symptoms. Reframe them as you go.

Practice mindfulness: Anxiety means that your mind is in the past or the future, instead of the present. Mindfulness exercises can help bring you back to your body. While on the run, pay attention to the sounds you hear, or look around and list the colors you see, with all its shades, Javanbakht says. You can use all five senses, including your bodily feelings, to ground yourself in your body and the present moment.

Try humming: In one of the latest podcast episodes of Brene Brown’s Unlocking Us, Esther Perel, a psychotherapist, explained the soothing benefit of humming, which not only recreates the sounds heard by a baby when still in utero and the sensation of hearing the voice on the inside, but also, while humming, you’re very likely to focus on doing that instead of other worries on your mind. “When you hum, you create a barrier, a space between the thought that is creating the anguish and your nervous system,” Perel says.

What if anxiety perseveres?

On days when you go for a run already feeling anxious, be extra kind to yourself. Your heart rate may be elevated or you may already feel short of breath going into it, so take it slower than you normally would. Taking a break from tracking metrics on apps like Strava and letting go of expectations may be beneficial.

“Uncoupling exercise from performance for mental health may help,” Heisz says. “On days I’m not feeling very good, I take the intensity off and just put in the time. More of a compassionate approach to exercise is absolutely necessary.”

In the end, just remember that you’re not anxious as your default, you just have anxiety. Not every run will feel like a million bucks, but it doesn’t mean that running isn’t your thing. Tomorrow is always another day for another run. 

As for me, it’s been a long journey to get here. These days, I run to soothe my anxiety, to silence it while being in control of the symptoms that once stood in my way. Hand-in-hand with therapy, I found it to be the best tool to help me make it through any day, but especially the ones ridden with anxiety. I may have been skeptical once, but I now believe that running is for everyone.

She’s the First Woman to Finish the Barkley Marathons—Ever. Here’s How She Did It.

Jasmin Paris did the “impossible” with the same pair of shoes she wore in her first two attempts. The Barkley Marathons is not a race in the traditional sense. It’s a war of attrition where participants, at times, work together more than they want to beat each other to the finish line. Completing five 20-ish mile laps under the 60-hour time limit is the goal—the order of the finishers is secondary.

The 2024 edition of the race, which started at 5:17 a.m. on March 20 and concluded 2.5 days later on March 22, was historic. Five runners completed the arduous race—the most in one year ever—including the first woman to finish, Jasmin Paris, a 40-year-old British mother of two.

Skeptics, including the race’s controversial organizer, Lazarus Lake, have stated in years past that it was impossible for a woman to complete Barkley. But Paris broke the glass ceiling, finishing with less than 2 minutes to spare, in 59:58:21. (At this year’s race, only four of the 40 participants were women.)

“I’ve always enjoyed proving people wrong, especially if it’s something to do with being told that a woman can’t do it,” Paris said after the race. “It gives me great satisfaction.”

Runner’s World caught up with Paris, fresh off a well-deserved vacation with her family, to talk about how she prepared for the unpredictable ultramarathon.

Hills pay the bills

Barkley is a race where experience matters. It’s uncommon for someone in their first year to finish. But after becoming the first woman to complete three loops in 2022 and again in 2023, Paris was hungry to come back. 

“The first time, I was intrigued by this idea of something that was on the very cusp of what was possible,” she said. “And clearly, the likelihood is that you would fail. But there’s still this glimmer of a chance that you might not fail.”

Barkley is difficult to plan for because of secrecy. It’s invitation-only, and participants are quietly told that they can race an undisclosed amount of time before the event. The starting date changes year-to-year, but it’s generally sometime in March or early April.

Paris had an inkling that she’d be given a chance to become the first woman to finish, so she planned her winter training on the assumption that she’d line up. Metatarsal pain in November and December forced her to cross-train on the elliptical or bike for six weeks, but by Christmas, she was back running.

Paris then hunkered down on hill work. At Barkley, a race with an estimated 65,000 feet of elevation gain, it’s essential to practice climbing—something that Paris doesn’t shy away from anyway. For years, she honed her skills at fell races—a niche sport where runners race off-road over hilly terrain—and this Barkley cycle, she added even more elevation than in years past.

As a cornerstone of her training, Paris added circuits of hills into her long runs around the foothills near her home in southern Scotland. She would also supplement her running (and hiking) with sessions on the stair climber, where she’d knock out 3,200 feet of climbing in 40-minute intervals.

About a month out from Barkley, Paris completed her toughest week of training yet: 90 miles of running with an extra 20 miles of hiking. She estimates she traversed around 36,000 to 39,000 feet of elevation that week. (Mt. Everest is 29,000 feet tall, for comparison.) 

Her most Barkley-like training run was a 22-miler over the winter. Usually, Paris will run before she drops her kids off at the pool on Saturday mornings, but she planned a long workout, so she went to bed at 8 p.m. the night before and started her run at 1 a.m. The session, in driving rain that turned to snow, simulated the testy conditions she might experience at Barkley on a bad day. Since a large portion of Barkley isn’t on marked trails, Paris logged much of the eight hours of hills off-trail, totaling over 15,400 feet of net gain. 

"That was really good training for Barkley,” she said. Strength training is key

The biggest change that Paris made in recent years was adding more strength training into her routine. 

As a girl growing up in northern England, Paris was an avid horseback rider, competing in competitions as well as riding for fun at the local stables. But when she was 17, she partially tore the ACL in her left knee after falling off her horse and landing on a fence—then fully tore it chasing after a train. Paris never got reconstructive surgery, so to this day, the ligament is not connected in her knee. 

Trail running can test your balance, especially on technical courses with hairpin turns, so Paris has focused on strength training in recent years to stabilize her knee. Now, the joint is as strong as ever, she said, and weights have become a fixture in her training routine. 

Paris takes a 30-minute online strength class three times a week, where a virtual coach monitors her form and prescribes movements like lunges, single-leg squats, bridges, and sit-ups. But Paris said that advancing past bodyweight exercises to weights has especially leveled-up her strength. 

“I definitely felt stronger going into this year,” she said. “Not just my legs, but my core and my upper body as well.”

Don’t stress over the little things

Part of what makes Barkley so tough to complete is its unpredictability. The spring weather in Tennessee can be bitterly cold or sweltering hot, but participants don’t know what to expect until days before, since the start time is kept a secret.

Paris, in turn, took a laissez-faire attitude toward her race preparation.

The 60-hour time limit at Barkley leaves little room for sleep—Paris told The Guardian she slept about 3 minutes during the race—but she doesn’t believe in simulating tiredness before the event. In fact, quite the opposite. 

In the lead-up to Barkley, Paris focused on starting the race feeling refreshed. And although she knew exhaustion was inevitable, she said that coming over from the U.K. was actually an advantage. Because her hometown is five hours ahead of the time zone in eastern Tennessee, Paris said the middle of the night—when sleepiness would naturally kick in for U.S.-based athletes—felt like the morning to her since she was still used to U.K. time. 

Nutrition is also difficult to dial in, or anticipate, Paris said, because she usually doesn’t have trouble eating until the 10 or 12-hour mark of an ultramarathon. And that’s if she’s moving fast. She rarely trains that long, if at all, so it’s difficult to simulate hunger.

“It’s hard to repeat in training that sort of dry feeling [where you] can’t swallow,” Paris said. At Barkley, she turned to moist foods, like frittatas, pizza (without the crust), and hot cross buns with raisins. 

Paris packed for the race intently, although she admits she forgot some things, like electrolytes. An ardent environmentalist and co-founder of the The Green Runners, Paris prefers to use existing gear, or borrow from others, rather than buy new products—even if hers is worn. 

Days before Barkley, Paris’s mother helped sew up the holes in her pants. Paris even wore the same pair of shoes that she used during her previous two attempts at Barkley, Inov-8 Mudclaw G 260s, after repairing some holes in the uppers.

“You don’t really need the newest stuff; that’s not really what makes you able to run well or what keeps you going,” Paris said. “It’s more about what’s in your head and what training you’ve done.”

Salzburg prepares for duel between Murithi and Herzog

The Salzburg Marathon is ready for its 21st edition on Sunday, May 12th. A new starting area, the historic flair of the “Mozart City”, the participation of the Austrian national record holder and a truly international field with runners of 85 nationalities provide all the ingredients for an unforgettable event.

Austrian national record holder Peter Herzog and Kenyan Peter Wahome Murithi are the headliners in the marathon race. An exciting duel is on the cards. Herzog has a personal best of 2:10:06 from London 2020 and made a return to good shape this spring after a year and a half full of injuries. Murithi even ran 2:09:40 in Graz 2023, a time that has to remain unofficial, as this event was not registered in the World Athletics Global Calendar.

Both athletes are coming to Salzburg bringing their personal running experience from the recent Vienna City Marathon three weeks ago. Herzog made a fine comeback in 2:15:29 in Vienna, while Wahome was on course for a sub-2:10 time, but dropped out after 30 km due to health problems. He is now hoping to make the most of his second chance to achieve a good result in this spring marathon.

Local hero Peter Herzog explains: “It was a decision of desire, not necessarily one of logic. I have rediscovered my marathon euphoria and am delighted that I will be able to enjoy this special marathon feeling a second time.”

The marathon field will be sent off at a new start area on the “Staatsbrücke“ bridge with a great view on the historic city center and UNESCO World Heritage Site of Salzburg. “Over the past two decades, we have gradually put Salzburg on the international map of running and anchored it there. Today, we are an international event that attracts participants of 85 different nationalities from all over the world. Our aim is to ensure that they arrive in Salzburg with anticipation and a good feeling and return home with outstanding personal experiences“, say the race organizers.

Compared to previous years, the start has been brought forward by half an hour. This will give amateur runners in the marathon in particular the opportunity to run in the cooler morning hours for 30 minutes longer and 30 minutes less in the time when the highest temperatures of the day are expected.

Public transport to and from the race is available free of charge for all participants within the region of Salzburg on the day of their race. Salzburg Marathon is certified as an ecologically sustainable event by Austrian control authorities. Runners enjoy high quality organic food made from local products at the marathon village. The use of renewable materials and an integrated programme for the reduction of transports and natural resources is in place.

Three snappy interval sessions for unstoppable stamina

Becoming a strong runner means occasionally suffering through some discomfort, whether it’s during a long training run or a harder-than-anticipated race day. Spice up your weekly routine with some pain-tolerance-building intervals by adding a stretch session. Adaptable for any ability, a stretch workout will have you pushing your limits and will leave you spent.

A stretch session involves covering slightly more distance in each segment of a set of time-based intervals, culminating in an all-out effort in the final push. This type of workout challenges you to pay close attention to your effort level, while the gradual increase in pace builds discomfort tolerance by forcing you to speed up as your legs tire.

It’s important to pace yourself in a stretch session; choose your starting speed wisely. If you begin too fast, you won’t be able to increase your pace from there—your first interval should be hard, and your last one or two should be an all-out effort. Adjust the length (and number) of your intervals according to your ability or goals, and feel free to run stretch sessions on road, track or trail.

1.- Stretch interval basics

Warm up with 10-15 minutes of easy running.

Run 5-6 x 2 minutes, with each progressively getting faster—take 3-4 minutes rest as you jog back to your starting point.

Cool down with 10-15 minutes of easy running.

2.- Uphill stretch session

This session is done by effort, rather than using a GPS watch to calculate distance; you could also use markers instead of a watch, when running on the flats.

Warm up with 15 minutes of easy running.

Run fast uphill for 1 minute and drop a marker (a brightly colored sock works) at your stopping point; recover over 2 minutes as you run back to your starting point.

Run uphill fast for 1 minute again, aiming to cover slightly more distance than you did the first time. Drop a second marker at your stopping point. Recover over 2 minutes as you jog back to your starting point.

Repeat 6-10 times, depending on your fitness level, with your final rep run at full speed.

Cool down with 10-15 minutes of easy running.

3.- Short and sweet

Short on time? This stretch workout is perfect for those days when you’re slammed but need to get in some solid training.

Warm up with 5-10 minutes of easy running.

Run 6-8 x 1 minute of progressively harder efforts, with 2 minutes of easy running as you move back to your starting position.

Cool down with 5-10 minutes of easy running.

After any harder training session (even a short one), take a rest day or a very easy running day, and remember to hydrate well.

Comedian Leslie Jones Will Be A Commentator At the Paris Olympics

The former Saturday Night Live cast member is a major fan of Team USA and will be covering her third Olympics as “chief super fan commentator.”

Comedian Leslie Jones will be an official commentator for the 2024 Paris Olympics, rejoining NBCUniversal’s coverage as “chief superfan commentator.” The former Saturday Night Live cast member will provide segments for a variety of events on NBC, Peacock, other NBCU channels and platforms, and will be posting updates on her own social media accounts as well. 

“I’m pumped to be heading to Paris to report on Team USA,” Jones said in a statement. “These athletes train for years to compete at the highest level, and I’m so excited to be back in the seat with NBCUniversal, cheering for Team USA and serving as chief super fan commentator. USA!! SLAY ALL DAY!! LET’S GOOOOOO!!”

Jones was first invited to become a part of NBCU’s Olympic coverage in 2016 after she live-tweeted day one of the Summer Games in Rio, offering hilarious commentary as she rooted for Team USA. She also provided commentary for the 2018 PyeongChang Olympics. 

Showcasing the energy, enthusiasm, and comedy Jones brings to track and field coverage, Citius Mag posted a reminder of the time in 2021 that the Ghostbusters actress recorded herself discovering the steeplechase event, spouting expletives and yelling in disbelief, “Is that like a roadblock they jumpin’ over? That’s not a hurdle! Okay, so like, they horses? I’ve never seen no sh*t like that.”

“We are excited to welcome Leslie back to our Olympic team,” said Rebecca Chatman, coordinating producer for NBC Olympics. “She is a passionate fan of Team USA, and we can’t wait to hear from her at events and sites across Paris.” The Olympics will take place from July 26 through August 11, and NBC will include live events in its daytime coverage and a mix of highlights and other segments in primetime. In an unprecedented scope of programming, Peacock will be streaming every sport, including live coverage of all 329 medal events.

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How to Access the Elusive “Fourth Dimension” of Endurance

Consider two runners who, in lab testing, have identical values for VO2 max, running economy, and lactate threshold. These are the three quantities in the “standard model” of endurance performance; you can plug them into an equation to calculate your expected marathon time. So who will win the race?

The question is not as hypothetical as it seems. At the top end of the sport, athletes tend to have relatively similar values for all three of the parameters. And if they’re weak in one, they’ll compensate in the other two. And yet lab testing isn’t capable of reliably picking winners. The cyclist with the highest ever VO2 max flopped as a pro; the top marathoners that Nike picked for its Breaking2 marathon, including Eliud Kipchoge, didn’t have unusually high lab numbers. There’s clearly something missing from the equation.

Over the past few years, researchers have zeroed in on a suspect for what one paper calls “the fourth dimension” in the endurance equation. It has various names: durability, physiological resilience, fatigue resistance (which is the term I used when I first wrote about it in 2021). It’s a measure of how much your physiological parameters change over the course of a race. Maybe your VO2 max is 70 ml/kg/min at the start of the race, but has dropped to 65 ml/kg/min by the time you’ve run 20 miles. If your doppelgänger starts with the same values but still has a VO2 max of 67 ml/kg/min after 20 miles, he’ll beat you.

No one is entirely sure what determines fatigue resistance, which is why there’s currently a flurry of research into the topic. Two new papers fill in some gaps, suggesting that what you do before the race and what you do during the race can both have an impact.

The first study, published in the Scandinavian Journal of Medicine & Science in Sports by Runar Jakobsen Unhjem of Nord University in Norway, compares trained runners with “active adults.” The runners had been training for an average of about a decade, averaging a little over 40 miles a week with 10K bests of 33 minutes for men and 38 minutes for women. The active adults played recreational sports but did no more than two days a week of endurance training. Both groups completed a pair of VO2 max and running economy tests before and after an hour of running at a moderate pace corresponding to 70 percent of their individual VO2 max.

In both groups, VO2 max and running economy got worse after an hour of running—but the decline was much steeper in the active adults. Running economy is a measure of how much energy it takes to sustain a given pace; that energy cost increased four times more in the active adults than in the runners. VO2 max dropped by 5.0 percent in the active adults, but just 1.2 percent (not a statistically significant change) in the runners.

That means the active adults had to work harder to sustain the same pace, while at the same time their capacity to do that work was declining. Both groups started at 70 percent of their rested VO2 max, nominally working equally hard. But the figure below shows that by the end the active adults (AA) were pushing at well over 75 or their max while the trained runners (TR) were barely working harder at all:

The takeaway here is that fatigue resistance isn’t just something you’re born with, which is good news. It will improve with training–although what specific type of training targets it best remains to be determined.

The second study, published in the European Journal of Sport Science by a multinational research team led by James Spragg of the University of Cape Town in South Africa, looked at what types of in-race efforts cause the biggest changes in baseline values. Spragg was one of the authors of the study I wrote about back in 2021, which looked at fatigue resistance in professional cyclists after spending amounts of energy ranging between 1,000 and 3,000 kilojoules. But there’s a big difference between doing 3,000 kilojoules of work at a steady pace and doing it with surges and hill-climbs and so on.

The new study tested fatigue resistance in 14 professional cyclists after burning 2,000 kilojoules in two different ways. In one test, they stuck to steady low-intensity riding below their critical power. In the other test, they did 5 eight-minute intervals of hard riding above critical power plus enough easy riding to accumulate roughly the same amount of total work. Sure enough, the higher-intensity intervals produced a greater drop in their baseline physiological values, with the biggest effects on sprinting ability. The results suggest that, within a given run or ride, mid-race surges are what will deaden your finishing kick.

Based on the individual results, Spragg and his colleagues classify the cyclists as fatigue-resistant, semi-fatiguable, or fatigue-sensitive, with three, four, and seven of the riders, respectively, falling into these categories. Their previous research using real-world data from pro cyclists suggests that, all else being equal, fatigue-resistant riders are the ones who win races. So what determines who ends up in which category?

Other studies have linked poor fatigue resistance to inadequate fueling, but in this study all the riders took in 90 grams of carbohydrate per hour. There may also be metabolic differences in how different people use their internal stores of carbohydrate versus fat. The new data suggests that keeping your pace steady and avoiding unneeded surges might be advantageous. And as with the comparison between trained runners and active adults, training might be part of the answer. Previous data from pro cyclists did find that higher training volume was associated with greater fatigue resistance. In other words, we still haven’t figured out how to access the fourth dimension—but we’re finally getting some clues.

Marathon winner disqualified after taking, drinking water from dad during race

The winner of a marathon was disqualified after taking and drinking water from his father during the race.

According to PEOPLE, 24-year-old Esteban Prado initially finished in first place in the Orange County Marathon on Sunday. Per the publication, he crossed the finish line with a time of 2 hours, 24 minutes and 54 seconds, but was disqualified soon after.

USA Today reported that Prado's father rode up to the former winner on a bike and gave him water during the competition. Organizers also said that Prado drank from the bottle, which violated the USA Track and Field rulebook, according to the publication.

Per USA Today, citing the rulebook, competitors may only use water from official hydration stations or if it's carried or attached to the runner from the beginning of the race, with no outside drinks being permitted without permission from the judges or referees.

Race director Gary Kutscher issued the following statement to USA Today:

"We were forced to disqualify a participant after it was confirmed they received unauthorized assistance from an individual on a bicycle, in violation of USA Track and Field rules and our race regulations. We take these rules seriously to ensure fairness and the integrity of our event for all competitors."

Prado spoke with KABC, and said that he wasn't aware of the rule regarding taking water from spectators, adding that only the second place runner could have seen him drink it.

"Whenever I got to these stations, the volunteers were scrambling because I'm the only runner in sight," Prado told KABC. "You could barely see me, like, at certain turns."

Prado went on to tell KABC's reporters that he didn't lose much from the decision.

"I don't want to argue over something that's 15 minutes away from you, you get no money or anything. You know, if he wanted that congratulations for that first place, if he really felt like he needed it, it's just for him at the end of the day," Prado told the station. "I really got nothing out of it. I know I won."

Per KABC, Jason Yang of San Pedro was declared the winner with a time of 2 hours, 25 minutes and 11 seconds.

Usain Bolt eyes a comeback

The greatest sprinter of all time is set to make a brief return, after Paris Saint Germain superstar Kylian Mbappe accepted the challenge of facing the eight-time Olympic champion in a 100m race.

Usain Bolt might well lace up his spikes again, writes Vlad Andrejevic. Bolt, the greatest sprinter of all time, is set to make a brief comeback, after Paris Saint Germain superstar Kylian Mbappe accepted the challenge of facing eight-time Olympic champion Bolt in a 100m race, though he does not fancy his chances against the Jamaican icon.

Bolt, who is an avid football fan and participates in numerous charity football events, recently spoke about his admiration of the 25-year-old forward, admitting he was “inspired” by the French international and suggested that Mbappe should face him in a charity race.

The World Cup winner responded warmly to Bolt’s comments at a recent promotional event organized by sponsors Nike and his ‘Inspired by KM’ foundation, offering fans the prospect of a tantalizing crossover event.

“It would be fun, why not one day if we both have the time? I don’t expect much from the result,” said Mbappe when asked about the potential matchup. “He inspired everyone, and I think everyone has woken up late in the night to watch one of Bolt’s races. I can say that it’s reciprocal and that I started to admire him first.”

Despite retiring in 2017, Bolt remains the world record holder of the 100m, clocking a remarkable 9.58s in Berlin in 2009. He has since moved on from professional athletics and taken up a multitude of roles throughout sport, most recently becoming T20 World Cup 2024 Ambassador, however he would be willing to return to the track for this event.

His opponent, who is 12 years his junior, could prove to be a formidable opponent as he is widely regarded as one of the fastest players in the game. The World Cup winner, who is set to leave Paris this summer after 7 years at the club, has shown his devastating pace and ability at the highest level since he burst onto the scene in 2016, making him the most valuable player in world football.

With Olympic fever starting to pick up as the event this summer draws nearer, and with Mbappe possibly representing his country at the games, a charity race between the two sporting greats would garner a huge crowd.

Mother's day gifts for running moms

If you have a running mummy or wife in your life why waste your money on flowers and chocolates, well maybe the chocolates! and get them something they will absolutely love, as runners are passionate about running show them there worth it with a running mothers day gift.

Here’s runningbug’s top Mothers Day gift guide for the moms that runs.

Sports Massage

It’s a hard job being a mum that runs and the constant pavement pounding can tire the legs so get her booked in for a nice leg massage to give those muscles some TLC

New kicks

Shoesssss.. What woman doesn’t love new shoes, and the bouncy running ones are the best, but be sure to check her size and brand before hand.

Race entry

Forget tickets to the ballet, as lovely as that is but that won’t get the blood pumping like surprising her with a 10k race voucher.

A shiny new watch

But not an ordinary watch – moms are always on the go and 24 hours in never enough time to get everything done so spoil her to a new GPS fitness tracker that will track her steps, record her running route and activity but not just that, mum will never miss a call, text and email again with the bluetooth tech and all at a touch of the wrist.

A nice piece of jewelry

What woman doesn’t like a piece of jewelry to jazz up an outfit so how about a stylish pair of trainer tags to jazz her her favorite pair of shoes.

Sunday afternoon off (after her run of course)

Give the ultimate mother’s day gift and give her the gift of me time.

A good book book – running related of course, a nice scented candle and of course some nice epsom salts to ease those muscles.

Socks

Socks are not just for christmas, moms on the run can run in style and keep their legs warm at the same time with a pair of these funky socks.

Medal hanger

Let her show off all her hard work sweat and tears and get her a bling hanger. She’s earned them medals so show them off.

Your first trail ultra: three things to consider

So you’ve decided to run an ultramarathon–congratulations. Whether you’re coming from a pure road running background or you’ve dabbled in some shorter trail races, when you take on a distance of 50 kilometers or more by foot, you’re in for an entirely new experience.

Trail runners often describe ultramarathons as “life-changing,” and for good reason: covering such long distances, runners often find themselves running alone, in nature, up against conditions that road running simply doesn’t provide. Regardless of your running background, there are several things that every runner should consider before choosing their first ultramarathon.

1.- Your current training environment

Stepping up in distance is a challenge, so limiting new variables like terrain and altitude can help ensure success in your first ultra. Where you train should factor into the first race you choose. Unless you have access to challenging terrain, choosing a technical course for your first race is risky. Same goes for altitude; if currently live and run at sea-level, you’d be wise to choose a race in the same region for your first attempt. Fortunately, there are a number of popular races across Canada that serve as great options for a road runner making the move to ultrarunning for the first time.

2.- Start small

As ultramarathons range from 50K to multi-day events comprising hundreds of kilometers, first-time runners should be realistic about what they can successfully complete in their first race. As your pace will already be slowed on trails, consider how long you may be on your feet for any given distance. For most runners, 50K will be a big enough step up in single-day running, making it a great place to start. Once you have more ultrarunning under your belt, distances like the 100K and 100-miler will be more manageable.

3.- Your support system

Many ultramarathons allow racers support from unregistered runners accompanying them on various parts of the course. For long races, it can be crucial to have a crew to help you to the finish line, as navigating trails in harsh conditions when you’re already tired is much easier when you have someone with you. Consider who from your running network you can lean on to support you in your first race–having someone on course with you could be the key to a successful finish.

Outside of race-day support, first-time ultramarathoners should also consider the support they have in the lead-up to a race. To train for an ultramarathon, you’ll need to be out running for long periods of time, week after week. For the everyday runner with a job and family, this will take planning ahead and making sure your loved ones are on-board to support you when you need it.

Ben Flanagan and Rory Linkletter to headline Canadian 10K

On Monday, Run Ottawa revealed the headliners for the 2024 Canadian 10K Championships, which is part of the Ottawa Marathon weekend on May 25-26. This year’s 10K race promises to be one to remember, with two of Canada’s best road racers and upcoming Olympians gearing up for a head-to-head matchup on the banks of Ottawa’s Rideau Canal—Ben Flanagan and Rory Linkletter.

Flanagan, who holds the the Canadian 10K record, returns to Ottawa after missing last year’s epic showdown between Cam Levins and Moh Ahmed due to a scheduling conflict. This will be Linkletter’s third consecutive year competing in the Ottawa 10K. This time he is coming off a marathon personal best 2:08:01 performance in Seville and looking for his first Canadian national title.

“I love Ottawa race weekend and I think the organizers and city put on an amazing event, says Linkletter. “So long as it fits my schedule, I intend to make it a tradition.” 

Both Flanagan and Linkletter have qualified to represent Canada at the Paris Olympics this summer, and the Canadian 10K Championships at Tamarack Ottawa Race Weekend is an opportunity for the two to face off in the lead-up to the Games. Their last appearance together in the nation’s capital (the 2022 Canadian 10K Championships) saw Flanagan run away with first in 28:40, Linkletter second in 29:02.

“I’m excited to compete against Ben in Ottawa. He’s one of Canada’s greatest distance runners—especially at the 10K distance,” says Linkletter. “I would consider Ben one of my greatest rivals and friends in Canadian running. It’s an honour any time we can compete head to head.”

For Canadian fans, seeing two of Canada’s Paris Olympians compete on home soil is a rare treat. The Ottawa 10K, with its rich history and enthusiastic crowd, provides the perfect stage for such a showdown. The women’s elite race kicks off at 6:15 p.m. ET, followed by the men’s start at 6:30 p.m. on Saturday, May 25.

For those who want to be part of the action, registration is open to join Canada’s fastest distance runners at this year’s Canadian 10K Championships. As Tamarack Ottawa Race Weekend celebrates its 50th year of running in 2024, don’t miss the chance to be a part of it!

Kosgei believes she can go one step further and win title in Paris

Tokyo 2020 Olympics women's marathon silver medalist Brigid Kosgei believes she can go one step further and nail the title in Paris this year. 

In an exclusive interview on Wednesday Kosgei said she is ready to annihilate the rich field of competitors in the cut-throat 42km race on her way to the winner's dais. 

The two-time world champion constitutes the starry eight-member Team Kenya marathon delegation for the Paris 2024 Olympic Games unveiled by Athletics Kenya last week. 

"I'm happy to be part of the team. The biggest dream of any athlete is to don the national colours and I'll do everything within my power to make the country proud," Kosgei remarked.

 "It's one great opportunity I cannot take for granted. Several brilliant Kenyan athletes deserved to be on board but were left out. My goal is to steer the nation to victory," she added. 

Kosgei will be gunning for the women's accolade alongside compatriots Peres Jepchirchir and Hellen Obiri. Sharon Lokedi is the reserve in the squad. 

"We have a strong team of marathoners and I'm certain we can achieve something positive results if we put our heads together," Kosgei stated. 

Her performance at the London Marathon on April 21 was, however, disappointing after she clocked two hours, 19 minutes, and two seconds to fizzle out to a disappointing fifth. 

She will, nevertheless, find comfort in her masterclass act on March 17, 2024, where she stormed to the Lisbon Half Marathon title.

Kosgei is well aware she has a lot to pan out in Paris after her inclusion in the starting lineup ahead of Lokedi ruffled some feathers, with a section of fans arguing that she ought to have been the reserve runner judging by their recent performances. 

Born on February 20, 1994, in Elgeyo-Marakwet County, Kosgei has demonstrated her gumption as a course diva since her inauguration, having bagged five World Marathon Majors. 

She gleamed to the Chicago Marathon title in 2018; and took the  2019 London Marathon gold medal, becoming the youngest woman to win the event. The feat saw her record the third-best time after Paula Radcliffe in 2005 ( 2:17:42) and Mary Keitany in 2017 ( 2:17:01).

She went on to replicate her conquering exploits at the 2019 Chicago Marathon. Her credentials were boosted further by a first-place finish at the 2020.

London Marathon and another gold medal at the  2021 Tokyo  Marathon. 

This will be her second appearance at the Olympics after wrapping up second behind Jepchirchir at the Tokyo 2020 Olympic Games and ahead of compatriots Cheruiyot and Ruth Chepng'etich.

Fiona O’Keeffe, Emily Sisson, and Dakotah Lindwurm to headline New York Mini 10K

Fiona O’Keeffe, Emily Sisson, and Dakotah Lindwurm to headline world’s original women-only road race, which has garnered more than 200,000 finishers since 1972.

New York Road Runners (NYRR) has recruited the 2024 U.S. Olympic Women’s Marathon Team – Fiona O’Keeffe, Emily Sisson, and Dakotah Lindwurm – to headline its Mastercard® New York Mini 10K taking place Saturday, June 8 in Central Park.

O’Keeffe won the 2024 U.S. Olympic Marathon Trials in February with an event record in her 26.2-mile debut and will now make her NYRR race debut. O’Keeffe joined the professional ranks in 2021 after a decorated career at Stanford University, where she was a six-time NCAA All-American.

“I’m excited to step to the line of my first road race since the U.S. Olympic Marathon Trials at the Mastercard New York Mini 10K on June 8,” O’Keeffe said. “It’s my first time running the Mini and I’m looking forward to running alongside a great group of women, some of whom I’ll be seeing in Paris later this summer.”

Sisson, the American record-holder in the marathon, finished runner-up at the U.S. Olympic Marathon Trials to qualify for her second Olympics and first in the 26.2-mile distance. She is a six-time national champion and has been successful in New York, finishing as runner-up at the United Airlines NYC Half twice and winning the USATF 5K Championships. Sisson was fourth at last year’s Mastercard® New York Mini 10K.

“The Mastercard New York Mini 10K is one of those special races that I always have circled on my calendar,” Sisson said. “Although my summer will look a little different this year with a marathon in Paris in August, I wouldn’t miss the chance to race with New York Road Runners in Central Park with my Olympic teammates and thousands of women from around the globe.”

Lindwurm finished third at the U.S. Olympic Marathon Trials and first gained notoriety after winning back-to-back titles at the Grandma’s Marathon in 2021 and 2022. Her highest finish at an NYRR race previously was sixth place at the 2023 United Airlines NYC Half.

“I’m really excited to join my Olympic teammates Fiona and Emily for the Mastercard New York Mini 10K,” Lindwurm said. “I’ve heard great things about the Mini my entire career, but it’s never quite worked with my racing and training schedule. This year, it works as a great step toward the starting line in Paris.”

New York Road Runners started the Mini 10K in 1972 as the first women-only road race, known then as the Crazylegs Mini Marathon. Seventy-two women finished the first race, and three weeks later Title IX was signed into law, guaranteeing girls and women the right to participate in school sports and creating new opportunities for generations of female athletes.

The Mastercard® New York Mini 10K is now one of non-profit NYRR’s 60 adult and youth races annually and has garnered more than 200,000 total finishers to date.

The 2024 Mastercard® New York Mini 10K will offer $39,500 in total prize money, including $10,000 to the winner of the open division.

Mastercard® will serve as title sponsor of the event for the fourth year, and as part of its ongoing partnership with NYRR will also serve as the presenting sponsor of professional women’s athlete field.

The event will be covered locally in the tri-state area by ABC New York, Channel 7 with live news cut-ins. The professional race will be covered by a livestream, distributed by ESPN+, abc7ny.com, and NYRR’s digital channels beginning at 7:40 a.m. ET.

The full professional athlete field for the Mastercard® New York Mini 10K will be announced later this month.

Kenyan Josephine Chepkoech provisionally suspended by the Athletics Integrity Unit

A Kenyan marathon runner has been provisionally suspended by the Athletics Integrity Unit over alleged use of prohibited substances.

The Athletics Integrity Unit (AIU) has provisionally suspended Kenyan marathoner Josephine Chepkoech following allegations of doping involving the prohibited substance, testosterone. 

In a statement, the AIU said Chepkoech had been served with a Notice of Allegation for violating Article 2.1 and Article 2.2 of its anti-doping regulations. 

"The AIU has provisionally suspended Josephine Chepkoech (Kenya) for Presence (Testosterone Metabolites)/Use of a Prohibited Substance (Testosterone)," the AIU confirmed.

Chepkoech, 35, set her personal best marathon time of 2:22:38 in February at the Seville Marathon. 

She had made her marathon debut in 2018 at the Nairobi Marathon, dominating the women's race with a winning time of 2:33:11.

Chepkoech's provisional suspension means she cannot participate in any competition until a final decision is reached which could result in an acquittal or a formal ban. 

This is part of the AIU's crackdown on prohibited substances in athletics which has seen a rising number of Kenyan athletes penalized.

Notably, former youth world champion Jackline Wambui was also provisionally suspended in February due to a violation involving 19-Norandrosterone and 19-Noretiocholanolone which are also prohibited substances. 

She faces a two-year ban pending a Court of Arbitration for Sport (CAS) appeal.

Wambui's achievements include winning gold at the 2017 under-18 world championships and becoming the 2019 African junior champion. 

U.S. Olympic Marathoners Will Race the Bolder Boulder 10K as a Pre-Paris Tune-Up

Conner Mantz, Clayton Young, and Leonard Korir will run in the International Pro Team Challenge on May 27.

Memorial Day is always an exceptional celebration for runners in Boulder, Colorado, but this year, it will have some extra special Olympic flair.

On Monday, May 27, more than 40,000 runners will run through the city that’s known for the iconic Flatirons rock formations, the Pearl Street pedestrian mall, and an exceptionally active population in the annual Bolder Boulder 10K. Now in its 44th year, it’s been one of the top road running races in the U.S. since its inception, and this year will serve as one of the final tune-ups for the men’s U.S. Olympic marathon squad before racing in the Paris Olympics later this summer.

Conner Mantz, Clayton Young, and Leonard Korir, the top three finishers in the 2024 U.S. Olympic Trials who will be racing the marathon in the Paris Olympics on August 10, will be competing as Team USA Red in the Bolder Boulder’s International Pro Team Challenge that follows the citizen’s races. (Korir is expected to officially be named to the U.S. team in early May based on final pre-Olympic international rankings.)

The pro race, which has a prize purse of $83,700 before potential bonuses, is one of the things that makes the Bolder Boulder so unique. After all the runners in 98 citizen waves have completed the race, professional men’s and women’s international teams from more than a dozen countries compete on the same course for team and individual titles. The races feature a staggered start, with women beginning 15 minutes before the men so the winners of each race will finish about 10 minutes apart inside the University of Colorado’s Folsom Field football stadium.

The finishing moments are among the thrilling spectacles in American running. By that point, the stadium is filled with a near-capacity crowd of roaring runners, family, and friends who have been watching the action play out on the massive video screens.

“The finish in the full stadium is like nothing else in the sport,” says Mantz, 27, who won the men’s race last year in 29:08 with a thrilling late-race surge to pass Kenya’s Alex Masai in the final 200 meters before the finish. “It was pretty electric. It took away all the pain you’re feeling mid-race. I was like, ‘Just race as hard as you can.’”

Team USA Red will have plenty of competition, from Team USA White, the secondary American team of Jared Ward, Futsum Zienasellassie, and Sam Chelanga, as well as teams from Kenya, Ethiopia, Mexico, and Rwanda. Teams are scored like a cross country race, with points awarded on the basis of finishing place, which means the team with the lowest combined score for all three runners is the winner. Ties are decided by the positions of the third-place finishers.

The women’s Team USA Red team will be led by defending champion Emily Durgin, along with Sara Hall and Boulder native Nell Rojas. Durgin finished ninth at the U.S. Olympic Trials in February and won the USATF 10 Mile Championships on April 7 in Washington D.C. At last year’s Bolder Boulder, she stormed to victory in 33:24, winning by 24 seconds over Kenya’s Daisy Kimeli.

Hall placed fifth in the U.S. Olympic Trials Marathon on February 3 in a U.S. master’s record (2:26:06) and 15th in the Boston Marathon on April 15. The women’s Team USA White roster will be composed of an all-University of Colorado alumnae squad—Makena Morley, Sara Vaughn, and Carrie Verdon.

“I can’t wait to be back in Boulder for the best day of the year,” says Durgin, 29, who will compete in the U.S. Olympic Trials 10,000 meters on the track in late June with the hopes of making the U.S. Olympic team. “Competing with Nell and Sara will make the experience even better.”

The women’s U.S. Olympic marathon team of Fionna O’Keefe, Emily Sisson, and Dakotah Lindwurm were invited to race in the Bolder Boulder but each runner declined, citing scheduling timing conflicts or a disinterest in racing at Boulder’s lofty altitude (5,430 feet). All of the runners who are racing for the U.S. teams in Boulder live at 4,500 feet or higher.

An Olympic Legacy

Boulder is known as one of the top running  meccas in the U.S., in part because elite-level American and international runners have made it their training base since Olympic gold medalist Frank Shorter arrived in the early 1970s. Emma Coburn, Jenny Simpson, Yared Nuguse, Joe Klecker, Jake Riley, Hellen Obiri, and Edna Kiplagat are among the many top-level runners who are currently training in Boulder.  Shorter, the 1972 marathon gold medalist, was a co-founder of Bolder Boulder 10K in 1979, and helped it grow into one of the country’s largest races. 

Since then, numerous U.S. Olympians have raced in the Bolder Boulder, including Deena Kastor (a three-time women’s champion), Aliphine Tuliamuk (the 2022 women’s winner), Alan Culpepper, Elva Dyer, Ryan Hall, Abdi Abdirahman, Jorge Torres, Shalane Flanagan, Amy Cragg, Magdalena Boulet, and Libby Hickman, as well as Korir (who won it in 2022), and Ward (who was fourth in 2022).

Thanks to Boulder’s robust running community and the prestige of the race, the Bolder Boulder has also always featured fast sub-elite runners competing in the early citizen waves. Yet, the race has also celebrated dedicated middle-of-the-pack runners, as well as the first-time runners and walkers in the later waves. It was one of the first races to have bands playing along the course (as well as belly dancers and other entertainers), runners dressed up in costumes, elite wheelchair races, and in recent years, it has been known for a mid-race slip-and-slide and unofficial bacon aid station.

For the past 25 years, the Bolder Boulder has organized a special Memorial Day tribute—one of the largest in the country—that honors military veterans and new cadets.

The U.S. men’s Olympic marathon team competing in this year’s Bolder Boulder will be a legacy moment for the race, says Bolder Boulder race director Cliff Bosley.

“Having the three men that will represent our country in the marathon at this summer’s Paris Olympic Games is something we are extremely proud of,” Bosley says. “All three ran here last year, and to have them back is just incredible for the race, the city of Boulder, and the sport of running.”

Lesotho star Neheng Khathala set to spice up Run Your City Cape Town 10K

Lesotho national marathon holder Neheng Khathala has confirmed her participation in this weekend’s Absa Run Your City Cape Town10K thus spicing up the women’s race.

Fresh from running her second fastest marathon time late last month when she finished 10th at the Hamburg Marathon with an impressive 2:28:37, Khthala will be up against her compatriot Blandina Makatisi who finished runner-up in the season-opening race of the popular Series in Gqeberha early last month.

Reflecting on her run in the German city, Khathala said she could have clocked a quicker time were the latter stages of the race not as difficult as they were.

“The second half of the race (refering to the Hamburg Marathon) was tough with a few small hills all the way to the finish. So that’s where I struggled. But I was well looked after and made it to the finish,” the Hollywoodbets Athletics Club athlete said.

‘See how the body responds’

She has been recuperating well since and she is looking forward to the sprint in the Mother City on Mother’s Day: “For recovery, I’ve just been jogging and seeing the physio - the usual stuff, nothing much. For Cape Town, I’ll just see how the body feels on the day and then I’ll take it from there. I don’t have a pre-determined objective to run a certain time. I will just run according to how the body responds.”

Having run just 31 seconds outside of her national marathon record, bet on Khathala to be among those challenging for victory in Cape Town where she has good memories of her previous Run Your City races. She ran a personal best time of 32:06 in 2022 and last year she occupied the third step on the podium, a sign that she enjoys running in the Mother City.

But the athlete based in Potchefstroom will have to bring it all out if she is to deny Diana Chepkorir a second successive victory in this year’s series. The 22-year-old Kenyan who is one of only 17 women worldwide to have broken the 30 minutes for the 10km, won the Absa Run Your City Gqeberha 10K early in April and will definitely toe the start line on Sunday as the favourite.

"We're thrilled to have Neheng Khatala return to the Absa Run Your City Cape Town 10K in 2024," says Michael Meyer, Managing Director of Stillwater Sports and Series Founder.

"With Neheng and Diana Chepkorir both confirming their entries, we're seeing an exceptional level of talent that’s elevating the standard of women's racing in the series. Their participation not only adds to the competitive edge but also underscores the international appeal of the Absa Run Your City Series. We’re expecting an exciting race in the women's field and look forward to witnessing their outstanding performances.”

Omanyala among top sprinters to headline Prefontaine Classic

Africa’s fastest man Ferdinand Omanyala and world indoor 60m champion Christian Coleman of the USA will go head to head at the Prefontaine Classic in Eugene, Oregon, on May 25.

Omanyala shattered the African 100m record with a lightning-fast time of 9.77 at the 2021 Kip Keino Classic, just narrowly trailing behind USA’s Trayvon Bromell, who clocked 9.76.

His dominance continued with back-to-back victories at the Kip Keino Classic in 2022 and 2023, clocking 9.85 and 9.84 respectively. 

He, however, fell short during this year’s edition placing fifth in 10.03. USA’s Kenneth Bednarek took the title in 9.91.

Coleman claimed the Diamond Trophy over 100m last year in Xiamen, China, by equaling the world lead of 9.83 set by Zharnel Hughes.

Also in the lineup is the World Indoor 60m bronze medallist Ackeem Blake of Jamaica.

In the women’s 100m, USA’s Sha’Carri Richardson will be the one to keep an eye on.

Richardson sped to victory over 100m at last year’s World Championships in Budapest, setting a PB of 10.65 to equal the championship record, and followed it by anchoring the USA to gold in the 4x100m.

She will, however, face fierce competition from World Indoor 60m champion Julien Alfred of St Lucia and African record-holder Marie-Josee Ta Lou of the Ivory Coast.

The men’s 200m in Eugene will also be highly competitive as USA’s Erriyon Knighton, Letsile Tebogo of Botswana and Bednarek going head to head.

Knighton – who has a lifetime best of 19.49 – took silver in that discipline at last year’s World Championships, earning his second global medal before even turning 20.

Tebogo won back-to-back world U20 titles over 100m in 2021 and 2022, then claimed world 100m silver and 200m bronze in Budapest last year, just weeks after turning 20. His PB of 19.50 is just 0.01 shy of Knighton’s.

Bednarek claimed Olympic silver in 2021 and followed it with world silver in 2022. Along with Tebogo, Bednarek is one of a small number of men who have broken 10 seconds for 100m, 20 seconds for 200m and 45 seconds for 400m.

Four ways running makes your life better

Taking up running for the first time as an adult usually comes from an initial goal like weight loss, improving health or finally completing that dream marathon. New runners often find that once you meet your first goal, there are so many more to set and achieve; before you know it, running has become a bigger part of your life than you imagined it would.

If running is a new hobby for you, know that by committing to a routine, you will soon see benefits pop up in your day-to-day life in areas you weren’t expecting. Here are five ways in which running translates nicely to other areas of life.

1.- Time management

When you’re committed to your running but your days are full, you recognize the power of half an hour. You understand that the “too busy” excuse is just fluff, because you’ve been raising your fitness in small blocks of spare time here and there. Suddenly, you recognize that one hour of the day can be used for small career gains, extra de-cluttering or a solid catch-up with an old friend.

2.- Work

You committed to a local 5K and successfully completed it. Months later, you ran your first 10K. Last year, you knocked your PB down significantly. Suddenly, that intimidating project seems more doable. (It also helps that those morning runs have you more perky and alert by the time 9 a.m. rolls around.)

3.- Relationships

You understand what it means to show up for that scheduled run with your training partner. You also know how they feel if you suddenly ghost them on the planned workout or cancel your plans to cheer them on at their upcoming race. Sportsmanship–or lack thereof–is the magnified version of everyday life relationships.

4.- Goal-setting

Once you set (and achieve) an initial goal you never thought possible, you realize what’s possible. For many runners it’s the first time they’ve felt truly challenged. What often follows is that eureka moment when you realize it’s time to do the same in a non-running-related area of life, such as finances, career or travel.

Solid times at the 33rd Monthly KATA time Trials series in Thika Kenya

A total of 27 athletes registered for the 34rd meeting monthly KATA (Kenyan Athletic Training Academy) Time Trial series this morning (May 8) in Thika Kenya. . Raphael karita won the Men 5km race in a personal best time of 14:26 which is also the meet record. His time was indeed impressive considering the wet, humid conditions.

He was followed by Charles ndirangu in second place who posted a personal best of 15:40. Ismael mburu finished in the 3rd spot and also posted a personal best of 15:42.

Virginia wanjiru took the crown in the women's 5km race in a personal best time of 17:59. Virginia impressively lowered her previous time by 29 seconds. Emmily wanjiru a junior finished in 2nd place in time of 22:47. 

Peter mwaniki took the victory in the 10km Men in a time of 29:10. Zachary kirika finished in 2nd place in a personal best of 29:39. The day really belongs to Kelvin ragui who finished in 5th position in a personal best time of 30:42. Kelvin's improvement was indeed astonishing lowering his previous time of 31:17 by 35 seconds. 

Jacinta kamau topped the podium in women's 10km race in a personal best time of 35:06, taking 5 seconds off her previous time.

In general our athletes have portrayed a courageous and mesmerizing character irrespective of the weather conditions. The performance told it all. As a team, we can confidently express and validate that training is a language, only understood through performance. The next KATA time trial will be June 12, 2024.  

5km Men 

1 Raphael karita 24 417  14:26

2 Charles ndirangu 23 319 15:40

3 Ismael mburu 23 318 15:42

4 John mutiso 19 253 16:15

5 Geoffrey ngama 50 146 16:47

6 Collins maina 20 140 14:04

7 Jeremiah obura 20 249 17:05

8 peter Mukundi 25 488 18:18

9 Lukas pytel 34 74 19:49

10 Alex kamau 22 317 21:28

5km women 

1 Virginia wanjiru 22 419 17:59

2 Emily wanjiru 17 313 22:47

10km Men 

1 peter mwaniki 26 325 29:10

2 Zachary kirika 22 246 29:39

3 Job kamande 24 442 29:51

4 Brian wekesa 26 191 30:40

5 Kelvin ragui 21 315 30:42

6 Joseph mwangi 22 326 30:43

7 Titus kemboi 19 199 31:05

8 Anthony Mukundi 35 444 32:04

9 Stephen ngigi 20 418 33:07

10 Boniface mungai 26 247 33:25

11 Joseph makeli 32 455 35:04

12 Charles ndirangu 64 414 37:46

10km women 

1 Jacinta kamau 22 320 35:06

2 Karen chepkemoi 22 248 36:48

3 Lucy muritu 39 322 48:27

World champion Kiplangat to lead Uganda marathon team in Paris

World marathon champion Victor Kiplangat will lead Uganda’s athletics team at the 2024 Paris Olympic Games.

Dominic Otuchet, President of the Uganda Athletics Federation (UAF), confirmed in an interview with Xinhua on Monday that despite multiple athletes meeting the qualifying standards, only the top three men and women have been selected for the team.

The 24-year-old Kiplangat, who clinched gold at the 2023 World Athletics Championships in Budapest, will be joined by Stephen Kissa and Andrew Kwemoi.

“I continue to work hard because there is still some time left before the Olympics,” said Kiplangat, who finished 15th at the Tokyo Marathon in March.

The women’s team has Stella Chesang, the 2019 Commonwealth Games 10,000m champion, Mercyline Chelangat and Rebecca Cheptegei.

“I am very happy that I have made the team. This will be my first time to compete in such a highly formidable race,” said Chesang.

Otuchet expressed confidence in the selected athletes, noting their extensive experience and ongoing preparations. He emphasised that the six marathon runners representing Uganda are all seasoned athletes capable of winning medals at the Olympics.

Kinyanja and Ekai eyeing glory in Leiden Marathon

Kenya's Mildred Kinyanja returns to the Netherlands on Sunday to defend her Leiden Marathon title against a formidable lineup of female athletes. 

Last year, Kinyanja clocked 2:32:40 to claim the race ahead of Linet Chebet ( 2:32:47) and Gladys Chemutai (2:36:26), who finished second and third respectively. 

She boosts a person best (PB) of 2:37:57 set in 2023 at the Eindhoven Marathon, where she placed sixth in a race largely dominated by Belgian athletes.

In the same year, she clinched a bronze medal at the Dodoma Marathon, clocking 2:45:22, amidst tough competition from Naum Kebenei (2:45:20) and Tanzania’s Sara Makera (2:43:05) who secured second and first position respectively.

Adding to her accolades, Kinyanja also claimed the Kuching Marathon crown in Malaysia in 2019 with a time of 3:08:56.

Joining her in the quest for glory is Janeth Kiptoo, boasting a PB of 2:40:14 from the Kigali International Peace Marathon, where she finished eighth.

The Kenyan duo will face fierce opposition from Ethiopia's contingent, led by 2022 Jo'burg 10km Road Race bronze medalist Meskerem Tesfaye. 

Tesfaye holds a PB of 3:00:24 from the 2018 Khon Kaen Marathon, where she finished fourth. She will be accompanied by Dadi Alemu, who achieved a PB of 2:51:35 at the 2017 Stara Zagora Marathon, securing fifth place.

In the men's elite race, Generali Koln Marathon silver medalist Anthony Ekai will spearhead Kenya's charge.

Ekai, 28, finished second last year with a time of 2:15:21, just behind Amos Kipkorir, who clinched the title in 2:14:43.

Ekai will be joined by John Mungai, Isaac Yego, and Emmanuel Kipchumba, forming a formidable Kenyan lineup.

However, the Kenyan contingent faces tough competition from Uganda's Bernard Cheptoch, boasting a PB of 2:14:06 from the 2019 Rabat Marathon, where he finished 14th.

Cheptoch secured the Muscat Marathon title in 2022 with a time of 2:19:28 and claimed bronze at the 2018 Libreville Marathon in 2:21:28.

Representing the hosts is seasoned athlete Bjorn Koreman, with a PB of 2:10:32 set at the 2022 Rotterdam Marathon, where he finished ninth.

Anna Rohrer, at 23 weeks pregnant, wins 2nd straight Indy Mini-Marathon

Mishawaka native Annan Rohrer successfully defended her title in the OneAmerica 500 Festival Mini-Marathon on Saturday, but this time around she was 23 weeks pregnant!

Rohrer, a Mishawaka High School and University of Notre Dame graduate, was the women’s champion after finishing the race with a time of 1:15:18. This comes one year after she won the race with a time of 1:11:31.

Given the circumstances of her pregnancy, she told our sister station WTHR she wasn’t sure what to expect in this year’s race.

“I didn’t think I’d run quite the same time last year, but you know, whatever God wills is gonna happen on the day,” she said.

In high school, Rohrer was a two-time state cross country champion and three-time state champion in track in the 3,200. She also won the 1,600 state title as a senior.

At Notre Dame, Rohrer was a four-time first-team Cross Country All-American, a two-time indoor track first-team All-American, and a three-time outdoor track All-American. Rohrer was an Atlantic Coast Conference cross country champion in 2016. She also won ACC titles in the 5,000-meter (indoor and outdoor) in 2017 and was the 10,000-meter outdoor champion in 2017 and 2019.

Rohrer, who now lives in Carmel, tells WTHR this will be her first child.

Mississauga runner Sergio Raez wins BMO Vancouver Marathon

For the first time since 2022, a Canadian runner has won the BMO Vancouver Marathon. After finishing third last year, Sergio Raez Villanueva of Mississauga, Ont., broke the tape in Vancouver on Sunday with a time of 2:22:45, marking the fastest time ever by a Canadian on the course.

It was a weekend to remember for Raez Villanueva, who chalked up his first career marathon win, which happened to be the morning after he saved another elite marathoner from choking.

Raez Villanueva told Canadian Running he had to perform the Heimlich maneuver. “He was choking on some food, and it helped,” says Raez Villanueva. “The experience left me very shaky afterward, but I guess that extra adrenaline translated well for the marathon.”

Raez Villanueva ran with McMaster University during his collegiate career and made the move up to the marathon in 2022, with a 10th place finish at the 2022 TCS Toronto Waterfront Marathon in 2:18:04, which still stands as his personal best. Raez Villanueva returned to Toronto this past year, finishing as the third Canadian in 2:20:48.

Finishing behind Raez Villanueva for second on Sunday was Chris Balestrini of London, Ont., in 2:23:53. Matthew Neumann of Canmore, Alta., rounded out the podium with a time of 2:24:46.

The women’s race saw two international athletes cross the finish line in first and second. Argentina Valdepeñas of Guadalupe, Mexico, won the women’s marathon by nearly a minute over Kate Landau of Tacoma, Wash., in 2:39:38. Landau crossed the finish line exactly 56 seconds later for a time of 2:40:35. Vancouver’s own Emily Andrews rounded out the top three with a time of 2:45:02.

More than 23,000 participants gathered for the annual event starting in Vancouver’s Queen Elizabeth Park and finishing in the downtown Coal Harbour neighbourhood. Participants for this year’s race ranged from seasoned athletes to first-time marathoners, and collectively raised more than $360,000 for charity via the RUN4HOPE program.

Ethiopians Lemi Berhanu Hayle and Bedatu Hirpa Badane win the Prague International Marathon

Ethiopian Lemi Berhanu Hayle won the 29th edition of the Prague Marathon in commanding fashion, running away from the field at 25km and not giving anyone else a chance. His winning time was 2:08:44, one minute and 44 seconds ahead of second place Kipkemoi Kiprono. Martin Edlman (2:22:19) produced the surprise performance of the day, becoming the first Czech finisher.

“The race had a great standard. You never get tired of seeing the joy on the runners’ faces. We are all already looking forward to the jubilee thirtieth year,” said Carlo Capalbo, president of the RunCzech organizing committee, whose events have been awarded World Athletics labels.

The men

Last year’s race record by Alexander Mutiso still stands at 2:05:09, but Lemi Berhanu Hayle, winner of the 2016 Boston Marathon, put on a great performance. “I am very happy. I wanted to win here. And it worked, so I’m very happy. It was difficult mainly because of the nasty wind,” Hayle said. Kenyan Kipkemoi Kiprono (2:10:28) finished in second place, while his compatriot Joshua Kipkemboi Kogo (2:10:51) secured third place.Four runners who had already run under 2:05 were competing for the win.

Herpasa Negasa Kitesa, Abebe Negewo Degefa, Lemi Berhanu Hayle and Abayneh Degu Tsehay all came to the race in good form, but today Hayle was able to pull away from them with ease and secure a clear victory. “I felt very good from the beginning. It was a beautiful race, Prague is beautiful and the fans cheered us on all along the track. I would like to come back here again. It came out perfectly,” said the Ethiopian champion.

The women

In the women’s race, Ethiopian Bedatu Hirpa Badane won in the time of 2:23:41, surprising even the biggest favourites. In second place was the Kenyan Dorcas Jepchirchir Tuitoek clocking a 2:24:50. She was followed by another Ethiopian in Amare Shewarge Alene (2:27:32) who at 37 years of age was only minutes behind her personal best, despite the challenging conditions.

The Czech Republic champion was Petra Pastorová (2:47:03). “I am extremely happy. Considering my age, it was difficult, but I enjoyed it,” said the 47-year-old winner.

Abdi Gelelchu and Margaret Agai took the honors at Copenhagen Marathon

With all 15,000 entries sold out in January, the Copenhagen Marathon already set a historic record since the race was born in 1980. But the elite runners were aiming for more records Sunday May 5th as they took on the newly designed, fast and flat course in near perfect marathon weather.

Edition number 43 of Copenhagen Marathon was a new breakthrough for the race with the strongest starting field ever sent out into the streets of the capital of Denmark. The female winner of the day was Margaret Agai from Kenya, who surprised the favorites and finished in 2:27.31.

“I’m very, very happy. The spectators were amazing and carried us through,” Agai said shortly afterwards and found a smile when talking about meeting the Danish crowd.

In the men’s race, favorite Gadisa Birhanu was also challenged by a strong field of favorites and was ultimately beaten by Abdi Gelelchu from Bahrain, who followed up on the surprises and crossed the finish line at Øster Allé in a winning time of 2:09.11.

“I’m very happy,” were the words that came out of the mouth of a hard-pressed winner who managed to lift his thumbs in triumph.

Last year’s female winner Rodah Chepkorir came into the race as the clear favorite with her race record from 2023 of 2:23.14. However, the 33-year-old Kenyan faced very strong competition. A total of 11 women were entered with times under 2 hours and 30 minutes. Mongolia’s Khishigsaikhan Galbadrakh surprisingly broke into the top 10 at the Tokyo Marathon this year and initially conquered the pacer and opened a small gap to Chepkorir and the other favorites. After 20 kilometers, she extended her lead to over a minute and was on course for direct Olympic qualification.

But her energy ran out and instead Agai came blowing from behind in a more measured race strategy to take the win and receive the flowers and be wrapped in the Kenyan flag.

Favorite defeat in the men’s raceIn the men’s race, expectations were high for Birhanu. The 31-year-old Ethiopian ran 2:04.59 when he won the Seville Marathon last year. The pacer was booked for a finishing time of just under 2:07 hours. It was a strong signal that the race record set by Eritrea’s Berhane Tsegay two years ago with 2:08.23 should be put to bed in the good conditions on an improved route. At the same time, it was well below the current time requirement for direct Olympic qualification of 2:08.10.

That goal was sought after early in the race when the favorite field of just under 10 runners completed 5 kilometers in 14.51. 25 seconds faster than the previous course record and also a pace well below the direct Olympic qualification requirements. It wasn’t enough for Gelelchu, but a lot of effort was put in to give the Danish audience a record.

After 25 kilometres, the front runners were still within reach of the race record. And after 35 km, a trio of Birhanu, Kenyan James Kiplagat and Abdi Gelelchu were decisively free and set the biodynamic GPS after breaking a yellow triumphal ribbon at the finish on Øster Allé.

Top-3 men and women

Women’s top three1: Margaret Agai, Kenya 2:27:312: Mercy Kwambai, Kenya 2:28,123: Alisa Vainio, Finland 2:28:21

Mens top three1: Abdi Gelelchu, Bahrain 2:09:112: Gadisa Birhanu, Ethiopia 2:09:553: Abebaw Muniye, Ethiopia 2:10:27

Americans Bowman, Bareikis take first place at Pittsburgh Marathon

Two Americans topped both the Men's and Women's Division at this year's Pittsburgh Marathon. Andrew Bowman and Jane Bareikis were the first to cross the finish line in their divisions.

Bowman, who is married to 2018 marathon champion Sydney Bowman, ended the race at 2:15:52, more than a minute faster than his next two competitors.

"Anything can happen in a marathon, so surreal. But now I'm just incredibly grateful that it all came together," Bowman told Pittsburgh's Action News 4.

At 2:37:37, Bareikis became the first woman to cross the finish line. Bareikis set her own personal record earlier this year with a time of 2:29:00.

Wesley Kiptoo crossed the line for the half marathon, becoming a three time winner of the half. Kiptoo's time is marked at 1:01:32. The time is just shy of beating the course record of 1:01:25.

USA's Stephanie Bruce was the first woman to finish the half at 1:11:11.

Elite athletes, including last year's winner Tyler McCandless, took off at 7 a.m. McCandless, 37, crossed the finish line at last year at 2:16:08. This year, McCandless finished in third at 2:17:45.

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Participants from 50 states and 24 countries crossed the finish line at this year's event as over 300,000 spectators watched their run from all over the course.

This year's marathon is bigger and better than ever, bringing in new events and more people.

"There are movers from all over the world coming to move with us this weekend, whether they're walking, jogging or running this weekend," P3R CEO Troy Schooley said.

For over 43% of runners, this was their first time running a 26.2-mile marathon.

The Pittsburgh community came together to cheer on its hometown runners and support new visitors coming to the city.

"It's unbelievable," Schooley said. "And not just the movers with us, it's the spectators. Some will never take part in the event, but they know the first weekend in May, they're going to get out on the street, support the runners and help them get to the finish line."

Kenyans dominate Belfast City Marathon with record-breaking performances

Kenyan athletes triumph at Belfast City Marathon setting new records and demonstrating their dominance in long-distance running.

Kenyan athletes reigned supreme at the Belfast City Marathon by smashing records and leaving their competitors in awe on Sunday.

Beatrice Jepkemei and Mathew Kiplimo emerged as the champions in the women's and men's races respective.

Jepkemei, 26, delivered a stunning performance breaking the women's race record with a remarkable time of two hours, 35 minutes, and three seconds. 

Her outstanding achievement shaved off one minute and 47 seconds from the previous record set in 2012 by Ukrainian Nataliya Lehonkova. 

Despite facing a fierce challenge from Morocco's Lalla Aziza Alaoui Selsouli in the final stretch Jepkemei held her nerve to secure victory, finishing 17 seconds ahead of her rival.

In the men's race, debutant Mathew Kiplimo showcased his potential by claiming victory in a time of 2:14:44.

Kiplimo's triumph was all the more impressive as he overtook long-time leader Aweke Ayalew of Bahrain in the final mile, crossing the finish line a mere eight seconds ahead of Ayalew. Moses Kilmulwo of Kenya completed the men's podium, finishing in 2:15:10.

Last year's women's champion, Ethiopian Shewaye Woldemeskel, put in a commendable performance to secure third place with a time of 2:39:58, holding off a challenge from Glady Ganiel, the 2022 winner from North Belfast, who finished fourth.

The ideal running conditions set the stage for outstanding performances, with over 5,000 runners participating in the full marathon and an additional 12,000 taking part in the relay event. 

Jepkemei and Woldemeskel dominated the women's race from the outset, with Jepkemei surging ahead after the 22 kilometers mark to secure her lead.

In the men's race, Kiplimo, Ayalew, and Kenyans Matthew Kemboi and Moses Kimulwo formed a leading quartet until the halfway mark. 

Ayalew and Kimulwo then broke away, with Ayalew appearing poised for victory until Kiplimo unleashed a remarkable burst of speed in the final mile to claim the title.

Local athletes also made their mark on the event, with Annadale Striders' Eskander Turki finishing as the top Northern Ireland-based athlete in ninth place, clocking an impressive time of 2:22:22 in his marathon debut. 

Additionally, 64-year-old Tommy Hughes delivered a standout performance finishing 25th overall with a time of 2:36:37. 

Hughes who represented Ireland at the 1992 Olympics has set numerous world age-group records in recent years.

Spectacular finish in Mainz, both course records smashed

A new fast German half marathon has emerged in the city of Mainz at the picturesque river Rhine. On Sunday morningboth course records were smashed at the Gutenberg Half Marathon Mainz and the men’s fight for victory ended in a spectacular and very rare dead race.

Debutant Benson Mutiso and fellow-Kenyan Victor Kimutai stormed over the finish line in 61:01 and neither with photos nor with video material it was possible to separate them. While both athletes shared victory Collins Kipkemboi followed in third with 61:38 and made it an all Kenyan podium.  

There was more success for Kenyan debutants in Mainz: Josephine Naukot won the race in 69:26 while Brenda Jepchirchir took second with 69:45. Both ran their first half marathon. Belgium’s Hanne Verbruggen took a fine third place with a personal best of 70:15. Once again she was inside the qualifying standard for the European Championships in Rome next month. 

The new focus on the half marathon distance turned out to be an immediate success for the event that was the former Mainz Marathon. The fine winning times propelled the race up into second place in the current German rankings of half marathons. Only the Berlin Half Marathon produced faster times in 2023 and 2024. “We have achieved the times we targeted and we showed that it is possible to run fast in Mainz. And there is quite some room for improvement,“ said Race Director Jo Schindler, who is also the Director of the Mainova Frankfurt Marathon. Including races at shorter distances organisers registered around 11,000 entries for the Gutenberg Half Marathon Mainz.

Benson Mutiso and Victor Kimutai took the lead after the 12k point and it was then mainly Mutiso who ran in the lead. However shortly before the finish Kimutai moved ahead. But Mutiso reacted and once they reached the line they were right next to each other. “I thought I was ahead,“ said Benson Mutiso, who had run a marathon before (2:09:21 in Munich last year), but never competed in a half marathon. “My next goal is to run a fast marathon in October. I would like to go to Frankfurt for that.“ Victor Kimutai as well thought that he was first over the line. “We know each other well since we train together in one group in Iten. So it is fine for us to share victory,“ said Kimutai who ran a personal best in Mainz with 61:01. Behind Collins Kipkemboi (61:38) fellow-Kenyan Patrick Kiprop took fourth place and also ran inside 62:00 minutes with 61:55.

In the women’s race Josephine Naukot already took the lead around the 13k mark. With 69:26 she was then well ahead of fellow-Kenyan Brenda Jepchirchir (69:45). “This was the best race of my career and my greatest victory,“ said Josephine Naukot. “My next goal is to run a time between 65 and 66 minutes. I would like to come back to Mainz next year and further improve the course record. I am not thinking about the marathon yet.“

Belgium’s Hanne Verbruggen showed another fine performance, improving her recent PB of 70:23 to 70:15. “I hoped to run sub 70:00, but I was on my own for large parts of the race. That made it difficult. My big goal is to break the Belgium half marathon record of 68:58“, said Hanne Verbruggen, who is now number three of the Belgium all-time list. Next month she will compete in the European Championships’ half marathon and then in the Olympic Games’ marathon in August. 

The top five women in Mainz all clocked personal bests in good weather conditions. Ethiopians Lelise Wakweya and Hadas Shimuye finished in fourth and fifth places with 71:17 and 72:39 respectively. “My impression after this race is that there is huge potential in Mainz. We can build on this,“ said Elite Race Coordinator Philipp Kopp.

NHL legend Zdeno Chara crushes 50K ultra-trail race

Three weeks after finishing the Boston Marathon, the former 6'9" foot defencemen took on a 50K ultra-trail race, finishing eighth overall

Former NHL defenceman Zdeno Chara may have found his new hobby: ultrarunning. On May 13, the 46-year-old completed his first ultra-trail race at the Watuppa Trail 50K in Fall River, Mass., and performed admirably.

“I tried a new distance today,” Chara wrote on his Instagram. “I can’t thank my team enough for their incredible help and support for my first ultra trail race.”

Despite lacking ultra experience, the former 6’9 foot defencemen finished the 50K in eighth overall, in 5:07:29, and even took second place in his 40-54 age category. 

Since retiring from the NHL in 2022, Chara has found an interest in distance running. He completed the 2023 Boston Marathon in a very respectable time of 3:38:23; he also raised USD $33,333 for The Hoyt Foundation during his campaign.

Chara holds the all-time NHL record for most games played by a defenceman, with 1,680. He played for four teams over his 20+ year career, starting with the New York Islanders, Ottawa Senators, Boston Bruins and Washington Capitals.Chara entered the race with his friend and training partner Becca Pizzi,who won the 50K outright in 3:59:11. Pizzi also helped pace Chara for his first marathon last month.We think it’s only a matter of time until we see the big man take on a 100-miler.

California runner almost collides with group of bears on trail

A California woman lived every trail runner's nightmare

Having a run-in with wildlife goes hand in hand with trail running, and it’s part of the risk you take when you’re trekking off the beaten path. Every trail runner’s worst nightmare is encountering a bear, as they can pose a significant risk to humans if they feel threatened.

Laura Gold of Los Angeles was out alone for a run on the Mount Wilson Trail in California’s Sierra Madre Mountains when she turned a corner and found that she had some unexpected company. Not one, not two but three bears were on the trail, less than 10 metres ahead.

Thankfully, Gold came to a halt before potentially colliding with Momma Bear, and kept her footing on the narrow trail. Once Gold made eye contact with the bear, she started to backtrack, and the momma bear’s maternal instincts took over, as she stepped toward Gold. According to Gold, a hiker soon arrived, and together they scared the family off into the valley.

“Once I saw her, I stopped as fast as I could and almost slid down the mountain doing so,” wrote Gold on Instagram. “Once I saw the cubs, I knew I wasn’t safe.”

Gold said she was trying to remember what she’d read about how to deal with a bear encounter, but did not have bear spray with her. “The Momma bear continued to charge toward me until the hiker came and helped scare them away,” wrote Gold.

Bears are known to be unpredictable, especially if they are around their cubs. We’ll assume this will be the last time Gold heads out on a trail run without bear spray.

Earlier this summer, two hikers and their dog were killed by a bear in Banff National Park in Alberta. The Parks Canada response team was called via Garmin InReach GPS, but due to inclement weather, they arrived on the scene too late.The U.S. Wildlife Service and Parks Canada both recommend that people carry bear spray at all times when on trails and know how to use it. They also recommend that all runners and hikers watch for signs of a bear, such as tracks and droppings.

3 ways runners can boost their iron levels

Research indicates ways runners can improve their health and bid farewell to iron deficiency Are you tired of feeling tired, dizzy, or out of breath when you run? You’re not alone. Research shows that 35 per cent of female and 10 per cent of male athletes suffer these symptoms of iron deficiency: a condition that can zap energy, impair cognitive function and compromise the immune system, significantly impacting performance. (Iron deficiency is particularly high in female athletes due to menstruation.)

Iron is one of the most important micronutrients for runners, as it plays a crucial role in oxygen transport and energy production. As a runner, you’re more prone to iron deficiency due to increased hepcidin production (a hormone that makes it harder to absorb iron) during exercise. But here’s the silver lining–there are three powerful ways to boost your iron levels. Applying these strategies to your running routine can improve your overall health and kick iron deficiency to the curb.

Consume iron-rich foods 

Consuming foods with a high iron content is a great way to boost your iron levels. But here’s a pro tip: look for foods with high iron bioavailability. This term refers to how much iron from a food source can be absorbed and used by your body.

Fruits rich in vitamin C, like oranges or kiwis that, while not being good sources of iron themselves, help your body absorb the iron you’re taking in from other sources. In particular, you want to focus on foods rich in hemeiron (the form of iron most readily absorbed by your body). These include spinach, liver, sardines and poultry.

Eat at the right time 

When it comes to iron intake, timing plays a role. Research indicates that when you eat can significantly impact your iron absorption—for example, consuming a meal before a run has been found to reduce iron absorption, compared to eating after a run. This is because your body struggles to absorb iron in a rested state, thanks (again) to that hormone mentioned earlier, hepcidin.

Hepcidin regulates iron levels in the body. Your body produces more of this hormone when you’re at rest, inhibiting iron absorption and making it harder for your body to get the iron it needs. The optimal time to eat a meal is either 30 minutes or 12 hours after a run. During these periods, your body produces the least amount of hepcidin, allowing it to absorb iron more efficiently.

Consider an oral supplement

Researchers recommend oral iron supplements (in liquid or tablet form) as a safe and effective way to increase iron levels. Athletes have long preferred this method due to its affordability and non-invasiveness. But, it’s essential to consult a doctor before starting any supplement regimen, as some doses can have side effects. If you have any symptoms of iron deficiency, consult your doctor for a blood test to determine your iron levels. For instance, unlike liquid iron, iron tablets have been associated with stomach lining injuries. So, it’s crucial to be aware of these and monitor your body’s response when taking oral iron supplements.

Kenyan Vincent Langat back to run Absa Run Your City Cape Town 10K

Having come out of left field to win the season opening Absa Run Your City Gqeberha 10k in April, Vincent Langat is looking to make it two out of two in the popular 10km series.

The Kenyan will line up for the Absa Run Your City Cape Town 10K on May 12 looking to once again pull the rug from underneath the local stars’ feet just as he did in Gqeberha. Unheralded and not even included in the pre-race elite runners’ media conference as he was to run his maiden race out of Kenya, Langat ran a Personal Best (PB) time of 28:01 to leave all of Elroy Gelant, Precious Mashele and Thabang Mosiako in his wake.

He showed that he is a top class runner just this past weekend when he bettered that mark to 27:11 which earned him fifth place at the Adizero Road to Records in Germany. Langat now has his sights set on reigning supreme in Cape Town on Mothers’ Day.

“I have been well. I just went on with training without any problems. It was very nice to cross the finish line as the first finisher,” he said in reference to his victory in Gqeberha “I (had) hoped for a faster time, but the circumstances didn’t allow it. I want to win another race in South Africa! And try to better my PB.”

But Langat will not have it his way, especially now that the South African runners are aware of him. Both Mashele and Gelant are likely to want to gain revenge on the Kenyan and with the legendary Stephen Mokoka in the mix too, it will take something special for Langat to be victorious again.

Another South African keen to do well next weekend is Kabelo Mulaudzi who had a breakthrough 2023 in the Absa series.

The youngster sat out the Gqeberha race doe to injury but has since healed and is excitedly looking forward to Cape Town.

“I’ve recovered from the injury and have been training well,” he said “I’m just focusing on my race because I know it’s not going to be an easy one. I’m racing against the best in the country, the likes of Precious Mashele, Stephen Mokoka and Elroy Gelant. But for now, I’m focusing on my race. If I can get a top five or top three podium position, I would be happy. I’m looking forward to giving my best.”

Michael Meyer, Managing Director of Stillwater Sports and Series Founder is thrilled that Langat is back for the second of the five-legs series: “His return adds an extra level of excitement, highlighting the competitive spirit of the Series. It's fantastic to see South Africa's elite athletes like Kabelo Mulaudzi and Precious Mashele going head-to-head with international athletes of Langat's calibre. We can’t wait to witness this thrilling competition at the Absa Run Your City Cape Town 10K."

Emma Coburn to miss Olympics with broken ankle

American steeplechase star Emma Coburn shared on Instagram that her “dream of Paris” is over after she broke her ankle at the Shanghai Diamond League last month.

The 2016 Olympic bronze medalist and 2017 world champion landed heavily during a jump in the 3,000-meter steeplechase at the event in China, forcing her out of the race, and was diagnosed with a fracture in her right ankle.

Coburn had been gearing up for the U.S. Olympic trials in Eugene, Ore., next month and was a favorite to make her fourth American Olympic team in Paris this summer.

“I don’t know what to say,” she wrote in her post, which shows her fall at the Shanghai race, initially believing the damage was just a sprain. “When I got home, images showed torn ligaments, damaged cartilage, and a fracture in my medial malleolus.”

The 33-year-old shared that she had surgery on Wednesday and hopes to return to “jogging” some time in the next six weeks.

Coburn’s post shares videos of her in a cast, beginning her rehab with strength exercises and riding the stationary bike. A well-loved figure on the U.S. track and field scene, her post garnered supportive messages from several fellow running stars, such as marathoner Kara Goucher and decorated track star Allyson Felix, who wished her well in her recovery and expressed support for her comeback.

“I love this sport and nothing heals a broken heart like working hard and getting back,” she says in her post. “See ya out there later this year.”

Coburn placed 14th in the steeplechase at the 2021 Tokyo Olympics before learning her result was disqualified when she stepped off the track after a last-lap stumble over the barrier. 

Meet the 85-year-old man who’s run every OneAmerica 500 Festival Mini-Marathon

For most people, running just one marathon is a big achievement.

But for 85-year-old Eugene Lausch, running in his 48th mini-marathon Saturday will be just another accomplishment.

The retired lawyer has run more OneAmerica 500 Festival Mini Marathons than nearly everyone in the field. Of the approximate 200,000 runners, Lausch is one of only six who have participated every year since the marathon’s start in 1977.

It’s a hobby that came to him almost by accident.

“I desperately wanted to be an athlete when I was a boy and, like every Hoosier lad, I wanted to be a basketball player, but I don't have good hand-eye coordination,” Lausch said.

And since basketball requires a great deal of hand-eye coordination, he settled on running.

And, obviously, the hobby has stuck around.

As a student at Indiana Central University, now known as the University of Indianapolis, Lausch ran track. He went on to compete in the Indianapolis-Scarborough Peace Games and later coached track at the St. Richard Episcopal School in Indianapolis.

But his passion for marathons began in 1977, after being inspired by Olympian Frank Shorter. In the early seventies, Shorter became the first American runner in decades to win the Olympic marathon.

“That was an inspiration for a lot of people, including me,” Lausch said.

And 48 years later, he’s still going. 

To keep fit, his regime is simple.

“I walk 23 miles a week,” he said. “Also, I do a considerable amount of outside activity and gardening that I think helps keep me fit.”

And even though Lausch is in better shape than most 85-year-olds, it hasn't always been easy.

In 2019, Laush was hit by a car while crossing the street.

“A car, which I never saw, knocked me down and broke my left hip,” Lausch said. “It was determined pretty quickly that my hip was fractured.”

The doctors told Lausch what he was already expecting, that he couldn't participate in the mini-marathon.

His ongoing streak would have been ruined if it were not for community members, including his granddaughter Claudia.

Several of the runners from St. Richard Episcopal School and Claudia pushed Lausch in a homemade cart for a portion of the mini-marathon that year.

“I must say that it's a bummer to have to be hit by a car and have your hip broken, but I was really buoyed up by the outpouring support,” Lausch said. “I think I really figured out what the Mini was all about.

“I don't think I really understood it before that it is less about winning. It's more about taking the assets you have and making the best of your circumstances.”

What was once a disaster turned into one of Lausch’s fondest memories associated with the marathon.

Lausch’s wife, Carolyn, and their two sons used to join him during the marathon. But now, Lausch runs by himself.

“I'm really happy about being able to continue to run, but I ended up not knowing very many people now who run the mini,” he said.

But even though he may not know everyone, people seem to know him. After his accident in 2019, several people came up to him to wish him well, he said.

“That was very heartening. I appreciated it a great deal,” Lausch said.

For now, Lausch will be walking the mini-marathon. He plans to continue to do it until he reaches 50 straight races in 2026.

She Qualified for Boston by Doing the Majority of Her Running in Water

Running changed my life trajectory. Before I started running, I had a job as an executive in fast-food marketing. After I started, I changed my career course to focus on health and fitness. I became a certified personal trainer via the American Council on Exercise (ACE) in 2008. In 2011, I became a USA Track & Field run coach, certified Aquatic Exercise Association instructor, and then created Fluid Running as a result for my passion of water running. 

I started running 5Ks and 10Ks, but then signed up for a marathon. I ran my first marathon, the Chicago Marathon, in 2001. Then in 2002, I ran the Chicago Marathon again and qualified for Boston. I was hooked. I followed Hal Higdon’s plans exclusively for my first 12 marathons that I ran between 2001 and 2009, and still reference him. 

However, in 2010, I was training for the Chicago Marathon with my siblings, and raising money for the Juvenile Diabetes Foundation in honor of my nephew. Six weeks before the race, I tore my calf muscle and my doctor told me I could not run. I was devastated, yet determined. 

I searched “how do you stay in running shape when you can not run,” and came across an article on aqua jogging, and contacted the author who is a running coach. His associate gave me a training plan that included five runs a week in the pool, including my 20 miler! I ran solely in the water for the final six weeks of marathon training. 

After I discovered pool running in 2010, I would still reference Hagdon’s plans, but I would replace two to three of the land runs on the schedule for water runs.

For pool running, I wear a flotation belt which allows me to run as if I were on land. I am upright in the pool with my legs underneath me. I keep my head held high, shoulders pulled back, and my arms swing by my side. My legs mimic land running form but with a little more “sweepy” back and forth motion. 

For the 2022 Chicago Marathon, I decided to try a Track Club Babe training plan because I liked lower mileage, and I focused on speed and slower long runs. I only did the long run and one speed work run on land. The rest I replicated in the pool, and I still qualified for Boston! 

Since discovering pool running, my last six marathons have been a combination of about 50 percent pool and 50 percent pavement.

This was my “aha” moment, and I wanted to share my journey, so I created Fluid Running in 2011. A huge benefit is that there is absolutely no impact on the body, so you can do it with many common injuries.

In my recent training for the 2024 Boston Marathon, I did two or three land runs per week (which includes a speed session and the long run), the rest of my running in the water. 

I honestly don’t know what I would do without running in my life! It’s my moving meditation. I started dating my husband through running, made many friends, and ultimately created Fluid Running because of it. 

These tips have made my running journey a success:

1. Strength train

I’m a huge fan of strength training, especially as we age. I do two sessions a week focusing on my leg muscles and core. I do a lot of single-leg exercises. I know this has played a huge role in keeping me strong, especially toward the end of marathons. 

2. Adopt positive self talk

I’m a big believer in positive self-talk. I talk to myself constantly during my runs. One of my mantras that I will say over and over when I run is “strong legs, strong mind, strong body.” “Yes you can” is another one I say often.

3. Learn from your setbacks

I’ve had some setbacks, like all runners. Setbacks, though, are when I ultimately become better and stronger. Setbacks allow me to reflect, and they make me realize just how much I love and need running in my life! Setbacks are temporary, so don’t stress out about them.

Jennifer’s Must-Have Gear 

→ SPI Belt: I love it because it’s comfortable and holds so much—my phone, my airpods, gum, and a gel! 

→ Power Plate Vibrating Roller: I love it because it gets so deep and feels so good. I try to use it both before and after my runs. 

→ Goodr Sunglasses: I love them because they are light, cute, and they make everything look deeper in color. The sky is so blue when I wear them!

Not an Early Riser? Try Dusk Patrol

Making time for adventure at sunset is just as effective and admirable as waking up for an alpine start

Whether you’re a seasoned backcountry skier or a new trail runner, chances are you’ve heard a pack of your fellow outdoorspeople gloating about their latest sunrise summit attempt, patting each other on the backs and guffawing because they had so much fun waking up at 4 A.M. for dawn patrol. Yuck.

Dawn patrol refers to the act of waking up before the sun and heading out on an early morning adventure, then speeding back to town to clock in to your desk job. There’s nothing inherently fun about rising early to ski or run or paddle, but when you call it “dawn patrol,” it becomes something else. As long as I’ve been in the outdoor world, dawn patrol has felt like the proverbial cool kids table that, in theory, anybody can sit at, so long as they like to rise in the dark and get their sweat on before their brains are fully awake. Unfortunately, that’s not me.

As a certified non-morning person who needs several cups of coffee to get going each day, it’s darn near impossible to convince me to wake up any earlier than I have to before reporting to work at my computer. Because I value my sleep and often have morning job commitments, I carve my adventure time out later in the day. I know I’m not alone in this. Those of us who still want to get after it on a random weekday from time to time deserve our own glorified phrase: dusk patrol.

I spent 19 years living in Los Angeles with a full-time day job. For me, dusk patrol often meant zooming out of my office’s parking structure at 5 P.M. on the dot to lace up my trail runners, don a headlamp, and jog up the side of Mount Hollywood, just as the city’s infamous smog would turn an otherworldly tangerine with the sunset. It was hard but rewarding to make these sunset jaunts happen. On one such occasion, I even stopped on the hike down for an impromptu planetarium show at the historic Griffith Observatory.

On another one of my post-work whims, I checked the moon phases app on my phone and reached out to a few friends to join me for a nighttime trek up the coastal Los Liones Trail. A full moon meant that we didn’t need to use our headlamps, and our late start time meant that we had the trail entirely to ourselves. The smell of SoCal chaparral and the moonlit ocean views from the gravel path made for an utterly magical evening as we twirled around and made hand puppets with our prominent moon shadows.

Once I had really gotten into the spirit of these sojourns, friends started divulging their own favorite nighttime microadventures with me, like well-guarded family secrets that needed to be whispered and held tightly. A guy I was dating once left work early and drove out to Joshua Tree with me to scramble up one of his favorite unnamed peaks at sunset, cans of beer conveniently stashed in our packs. My buddy Brandon introduced me to a weekly cycling meet up in Los Angeles called The Passage of a Few People Through a Rather Brief Moment in Time, which took riders to the farthest-flung corners of the city. It was a group for athletic lovers of the odd and the urban, meeting at 24-hour strip mall donut shop and taking its participants through secret tunnels, down pitch black dirt trails, to industrial mining quarries, and along abandoned piers overlooking the ragged Pacific.

I live in Boulder, Colorado now, and though the after-work traffic is nowhere near as soul-crushing as in the City of Angels, I’ve tried to keep the spirit of dusk patrol alive, which is much easier these days with a chunk of the Rocky Mountains at my doorstep. But of course, better outdoor access also gives me more room to get creative with my outings.

Last October, my partner Oliver and I drove my minivan across a series of winding roads to witness the autumn elk rut in Rocky Mountain National Park as the sun set over the soaring Continental Divide. As we hiked around a rocky bend, our terror and delight, we witnessed an enormous bull screeching his bugle call just off trail as he gathered his harem. I’ve knocked out countless sunset summits with my mutt, Marla, on Mount Sanitas and multiple Flatiron trails near town, and this year, I aim to step it up a notch and take advantage of the nearby Indian Peaks Wilderness to get out for some weeknight backpacking trips, planning to be back at my desk at 10 A.M. to check my email.

If you can’t tell by now, I’m a huge fan of having your cake and eating it too. In other words, even if you’re not a morning person, you can still get after it on a random weekday evening. Here are some of my tried-and-true tips for making dusk patrol a smooth experience.

No one wants to rush to the trailhead after work, only to realize that they forgot their precious hydration bladder. Pack the night or the morning before your nighttime rendezvous, when you’re not in a tizzy, then toss your fully-loaded pack and trail shoes (or inflatable kayak/SUP if you’re more or a river rat) into your car, so you can leave straight from work.

In Alastair Humphreys’ appropriately-named new book, Local, he sets out to complete one adventure per week for an entire year. The catch? They all have to be within his neighborhood. He’s proof that you don’t have to live at the foot of a 14er or on a piece of waterfront property to have a weekday adventure–climb a tree and watch the sunset, take a five mile jog around a part of town you’ve never been to, or try out mudlarking (scouring a shoreline at low tide to try to unearth ocean treasures). Fellow adventurer and Outside contributor Brendan Leonard told me that once, in lieu of heading into the Rocky Mountain foothills, he and some friends biked the entire 53 mile length of Colfax Ave in Denver (the longest commercial byway in the U.S.) and experienced the thrilling immersion of passing through multiple radically different neighborhoods as they bisected the city on two wheels.

It goes without saying that most dusk patrol missions will not involve time-consuming, home-cooked meals with a knife and fork. Either pack a no-cook, soak-in-the-bag meal to eat at the trailhead or summit (Pact-It Gourmet makes a bevy of awesome treats that can dehydrate in lukewarm water while you trek), or splurge on your favorite take out, then chow down during the drive to your starting point.

As someone who didn’t start rock climbing until age 29, it was news to me that you can easily purchase a veritable floodlight to place atop your head that’ll cast a blinding glow, suitable for the most intense evening excursions. Just be sure to pack an extra set of batteries or double-check your light’s charge level (if it’s a plug-in model) the night before your dusk patrol plan. The Petzl Actik Core and Black Diamond Spot 400 have both served me well on night hikes and low-light rock scrambling missions.

Not only is it safer to have a friend in tow on after-dark excursions, should things go sideways, it’ll also help hold you accountable, so that you don’t bail on your mountain goals after an annoying phone call or conference room fiasco at the office. Plus, aren’t sunsets just a smidge more spellbinding when you experience them in good company? Pick a specific time and place to meet each other after work, and don’t forget to tell someone not on the adventure what time you both plan to return home.

Terry Fox's van, prosthetic leg to be displayed at Royal British Columbia Museum

The personal belongings of Canadian running icon Terry Fox will have a new home and public display at Victoria’s Royal British Columbia Museum, with an exhibit dedicated to the late hero officially open this spring. The “All Things Terry” collection, comprising items used by Fox during his famous Marathon of Hope, include the runner’s prosthetic legs, T-shirts and the bottle of ocean water he collected in Newfoundland when he started his run. The exhibit is part of a 20-year partnership between the museum and the Terry Fox Centre Owned by the Fox family, the artifacts have been displayed in public exhibits before, but have mostly remained stored in Fox’s bedroom at his family home in Port Coquitlam.

“It is an honour to announce the preservation of iconic artifacts belonging to Canadian hero Terry Fox,” said Lana Popham, Minister of Tourism, Arts, Culture and Sport, in the original press release. “These artifacts serve as powerful reminders of Terry’s indomitable spirit and unwavering dedication to his Marathon of Hope. By safeguarding these pieces of history, we ensure that Terry’s legacy continues to inspire generations to come, encouraging perseverance, resilience, and the pursuit of helping Canadians everywhere.”

Beyond clothing items and small souvenirs gathered along his run, the collection also includes the van he and his crew slept in throughout the journey, and a large collection of letters written to Fox from school children across the country.

Fox began his cross-Canada run in 1980 in St. John’s, Newfoundland to raise money for cancer research. His daily marathons came to a halt on September 1 of that year in Thunder Bay when his bone cancer returned. Fox passed away at the age of 22.

April 12 marked 44 years since Fox set out on his Marathon of Hope.