Running News Daily

Kipchoge expects tough test in Paris

Two-time Olympic champion Eliud Kipchoge anticipates a fierce battle at the Paris Olympic marathon, even tougher than when he won the first of his two titles in Rio 2016.

“It will be a tough race. 106 countries will be participating. Everyone at the start line is a champion in their rights. I do not underrate anybody. I am not the same as when I won my first title,” Kipchoge noted.

Last month, Kipchoge ran at the Tokyo Marathon, where he placed 10th in 2:06:50.

In a post-race interview, Kipchoge stated that it was a bad day in office for him but he hopes to build on the lessons learned.

The legendary Olympian said his sights are set solely on the Olympics, ruling out any other race as he puts all his energy and focus into securing a hat-trick of titles.

“I have no plans to race in any other marathon. I am putting all my mind and training into the Olympics. I want to win a third title,” he noted.

Confident in his abilities, the 39-year-old is determined to earn his spot to make his fifth appearance in the global extravaganza. 

“I trust I will make the final three to represent Kenya in Paris. This will be my fifth appearance in the Olympics,” he noted.

Athletics Kenya presented a list of five male athletes to the National Olympics Committee of Kenya to undergo training in readiness for the Olympics. Only three will go to Paris.

Kipchoge is joined by the Tokyo Marathon champion Benson Kipruto, Kagawa Half Marathon silver medalist Alexander Mutiso and Tokyo Marathon silver and bronze medalists Timothy Kiplagat and Vincent Ngetich.

 “Representing Kenya at such a stage feels good. This is the only way I can give back to my country. I can’t build bridges or roads. This is how I show my patriotism to my country,” he noted.

Kipchoge’s first appearance at the Olympics was in Athens 2004, where he won bronze in the 5,000m clocking 13:15.10. He upgraded it to silver at Beijing 2008 in a time of 13:02.80 — behind Ethiopia’s Kenenisa Bekele (12:57.82).

In Rio 2016, he clocked 2:08:44 to bag the marathon title and defended it at Tokyo 2020, clocking 2:08:38.

NOC-K secretary general Francis Mutuku tipped Kipchoge to achieve his dreams, especially with the determination and discipline he has shown in training under Patrick Sang.

“Sang told us that when he says training starts at 5 am, Kipchoge is ready at that time. He is devoted and disciplined in his training,” he noted.

Despite facing criticism, Kipchoge remains grounded, believing that humility is the ultimate key to triumph.

“The longest tree receives all the wind. The tree can lose all its leaves and endure the winter and still be firm. Being humble has been and will always be the key to success,” he added.

Natasha Wodak on her last dash for the Paris Olympics

With her final attempt at qualifying for this summer’s Paris Olympics just days away, Canadian marathon record holder Natasha Wodak says she feels proud of her marathon build and confident going into Sunday’s Hamburg Marathon. After falling short of the Olympic standard at the Houston Marathon in January, Wodak quickly embarked on another marathon build.

Wodak, who is 42, runs less mileage than some other elite athletes, and her builds include a lot of cross-training, which provides an aerobic hit while minimizing the risk of injury. Wodak’s favourite mode of cross-training is to use the elliptical trainer, and she shared three ways the elliptical aids her training, for the benefit of newcomers and seasoned runners alike.

Injury prevention 

In 2020, after facing a series of injuries that resulted in Wodak developing arthritis in her toes, her coach at the time, 1984 Olympic bronze medallist Lynn Kanuka (she is currently coached by physiologist Trent Stellingwerff) decided to mix things up. “We were like, ‘if we’re going to do the marathon, it’s a big injury risk, so we’re going to do a lot of cross-training,’” Wodak says. That’s when Wodak started getting on the elliptical trainer two or three times a week, which significantly benefited her aerobic fitness without stressing her joints or soft tissues. (Studies show that low-impact exercise modalities, such as the elliptical trainer, provide a great way to avoid injuries to bone, tendon, muscle, or ligaments). With the elliptical, Wodak explains, “I know it’s going to feel good; it’s not going to hurt.”

Changing things up

Unlike other elite female marathoners, who typically hit 200 kilometres a week and do double workouts, Wodak normally runs 140 kilometres weekly and supplements doubling with workouts on the elliptical trainer. “I do feel somewhat unique as an elite marathoner,” Wodak says, “but you just have to find what works for you and not get carried away with the numbers … I’m not losing a lot of mileage this way, and it works for me,” she says.

In addition to changing up the mode, Wodak likes to find ways to change her scenery. Wodak’s hometown, North Vancouver, rains an average of 157 days a year. For Wodak, the elliptical provides a break from the often unpredictable and rainy climate. “We have an elliptical at home, so on a day when it’s pouring outside, I can watch TV set up across from me… it’s nice!” Wodak says with a laugh. 

Lowering the impact 

Compared to running outdoors or on a treadmill, research shows that the impact on leg muscles is reduced through elliptical training. “It uses many of the same muscles without the same impact, and it’s not hurting my toes,” Wodak explains. While running in Houston, she suffered an injury to her hamstrings, and a cramp in her right calf late into the race. To prevent any chance of injury this time, she stuck to the formula that works best for her: lower mileage and lots of cross-training. So far, it’s doing the trick. “The marathon build went well–better than I could have hoped for with the short turnaround, and it seems to be getting better with tapering,” says Wodak.

Just days before hitting the start line in Hamburg, Wodak says her body feels much more ready than in Houston. She recalls, “The week leading up, I had a gut feeling that the race wasn’t going too well, my body didn’t feel good, and I thought about postponing.” This time, Wodak says she feels at ease, enjoying quality time with her team in Germany instead of worrying. “You don’t want to sound cocky, but you really have to believe it wholeheartedly, so I’m trying to do that,” says Wodak. “I’m excited, ready to go, and going to run standard; it’s happening.” 

Berihu, Ayele and Zeray ready for fast racing in Istanbul on Sunday April 28

Solomon Berihu of Ethiopia and Kenya’s Gladys Chepkurui head a very strong field of elite runners at the Türkiye Is Bankasi Istanbul Half Marathon on Sunday. They feature personal bests of 59:17 and 65:46 respectively. The men’s field is really impressive since eight runners have already broken the one hour mark and another nine feature personal bests of sub 61:00.

There are seven women with sub 68:00 PBs and an additional three have run under 70:00. A couple of European runners will try to achieve the qualifying times for the European Championships in Rome in June. Among them are Turkey’s record holder Ali Kaya, who will start a comeback, and Sweden’s debutant Meraf Bahta. The required times stand at 61:40 and 70:30 for men and women respectively.

Organisers of the Türkiye Is Bankasi Istanbul Half Marathon, which is a Gold Label Road Race of World Athletics, have registered a record number of 14,200 runners. This includes a 10k race staged parallel on Sunday. Turkey’s number one road race is one of the world’s major half marathons and has a world record course. Three years ago Kenya’s Ruth Chepngetich broke the global mark in Istanbul with 64:02. While the world record has been improved since the course record still stands and will likely remain in place on Sunday. 

However there could still be another very fast time from the women’s winner on Sunday. With a personal best of 66:04 Ftaw Zeray is the second fastest on the start list behind Gladys Chepkurui. It was three weeks ago when the 26 year-old ran her first race of the year and finished runner-up in the Berlin Half Marathon. In very difficult conditions with temperatures well over 20 Celsius she still ran 67:22. “I have well recovered from the race in Berlin. I feel I can run a personal best on Sunday,“ said Ftaw Zeray, who was sixth in the World Half Marathon Championships last year. 

With regard to the weather forecast high temperatures will not be a problem for Ftaw Zeray on Sunday in Istanbul. But with six other women who have already run sub 68:00 the challenge is likely to be tougher than in the German capital. While Gladys Chepkurui missed her flight to Istanbul and will now arrive half a day later, she will hardly be delayed when it comes to racing fast. The Kenyan clocked her 65:46 PB in Barcelona a year ago and has run sub 70:00 eleven times.

Ethiopians Betelihem Afenigus and Aberash Shilima are the next fastest on the entry list with PBs of 66:46 and 67:26 respectively. However a debutant could also be in the mix for a place on the podium: Just 21 years old Miriam Chebet showed great form and consistency this year with three sub 31:00 times at 10k. When she won the race in Ibiza, Spain, in January she clocked a fine PB of 30:40.

Another promising debutant is Sweden’s Meraf Bahta. The European 5,000 m champion from 2014 is a late entry to the Türkiye Is Bankasi Istanbul Half Marathon. The 34 year-old is the Swedish 10k record holder with a 31:22 PB from 2022. The former Eritrean could qualify for the European Championships if she runs 70:30 or faster in her debut. Due to an injury Italy’s Giovanna Epis had to withdraw from the race in Istanbul.

Solomon Berihu is the fastest runner on the start list with his PB of 59:17. He ran this time back in 2019 in New Delhi and has not raced for almost a year. “I had an injury that kept me away from training. Now, I am feeling better and I am back in shape,“ explained the 24 year-old Ethiopian, who hopes to come back with a bang on Sunday. “My first goal is to win the race, but I am also hoping to run 59:30 or even faster.“ The Istanbul course record stands at 59:15.

Another Ethiopian is among the hot favourites: Dinkalem Ayele has shown great form this year when he improved to 59:30 in Barcelona and then won the Lisbon Half Marathon in very warm conditions with 60:36. “I am in good form and confident that I can go close to 59 minutes if weather conditions are suitable,“ said 23 year-old Dinkalem Ayele.

Solomon Kipchoge will probably be among the athletes who will challenge the two Ethiopians. The Kenyan, who improved his half marathon PB by almost two and a half minutes last year when he ran 59:37 in Lille, chose to come to Istanbul because of the fast course. “I will not start the race with a certain time or placing in mind. It depends on how my body will feel during the race. But I will try to improve my PB,“ said Solomon Kipchoge, who has the same surname as the double Olympic Champion Eliud Kipchoge. “I have no connection to Eliud, I am often asked about this outside Kenya. I am happy to be asked, because Eliud is a legend.“

Having not race since 2020 Ali Kaya surprised the organisers when he asked them to include him on the start list for a comeback race. The 30 year-old former Kenyan, who competed for Turkey since 2013, is a former winner of the Türkiye Is Bankasi Istanbul Half Marathon. When he took the race in 2016 he established a national record of 60:16 that still stands today. The 61:40 qualifying time for the European Championships could be a goal for Ali Kaya. Spaniard Juan Antonio Perez, who has a PB of 60:58, will probably also target this time.

Elite runners and personal bests

MEN

Solomon Berihu ETH 59:17

Edmond Kipngetich KEN 59:25

Dinkalem Ayele ETH 59:30

Solomon Kipchoge KEN 59:37

Benard Biwott KEN 59:44

Antony Kimtai KEN 59:45

Tadesse Abraham SUI 59:53

Hicham Amghar MAR 59:53

Hillary Kipchumba KEN 60:01

Abraham Kipyatich KEN 60:03

Gemechu Bute ETH 60:12

Ali Kaya TUR 60:16

Cameron Levins CAN 60:18

Vincent Mutai KEN 60:20

Edward Pingua KEN 60:44

Benard Sang KEN 60:57

Juan Antonio Perez ESP 60:58

Albert Rop BRN 61:05

Mathew Samperu KEN 61:06

Tegegn Tamerat ETH 61:15

Ashenafi Moges ETH 61:22

WOMEN

Gladys Chepkurui KEN 65:46

Ftaw Zeray ETH 66:04

Betelihem Afenigus ETH 66:46

Aberash Shilima ETH 67:26

Anchinalu Dessie ETH 67:30

Zewditu Aderaw ETH 67:44

Betty Kibet KEN 67:44

Ruth Jebet BRN 68:22

Zinashwork Yenew ETH 69:16

Sheila Chelangat KEN 69:38

Meseret Dinke ETH 70:39

Amina Bettiche ALG 71:38

Miriam Chebet KEN Debut

Meraf Bahta SWE Debut

Jeannie Rice not only won the W75-79 age category at the London Marathon by 30 minutes–she also would have won the men's category

At the 2024 TCS London Marathon, 76-year-old running sensation Jeannie Rice shattered her own world record in the women’s 75-79 age group, clocking in at an impressive three hours, 33 minutes and 27 seconds. She surpassed her previous world record set just last October in Chicago (at age 75) by more than a minute.

Rice not only won the W75-79 age category at the TCS London Marathon by 30 minutes, she also would’ve won the men’s 75-79 category by 11 minutes. She averaged a ridiculous 5:03/km (or eight-minute mile pace) at age 76 for 42.2K. 

Rice told the media post-race that she was happy to have run an age-group record, but was hoping to finish closer to three hours and 30 minutes. “I fell off in the first few miles… I guess I’ll have to figure it out and run better in Berlin,” she said.

Defending champions return to defend Belfast Marathon crowns

A RECORD 5,500 runners are expected to take to the streets of Belfast on Sunday, May 5 for the sold-out Moy Park Belfast City Marathon, making it the biggest to date.

The 2023 winners, Morocco’s Mohamed Oumaarir and Kenyan Shewaye Wolde Woldemeskel, will be there to defend their respective male and female titles.

Oumaarir, who ran a time of 2:22:54 for the overall victory 12 months ago, will lead a strong contingent of international and local athletes. These include former Great Britain and Wales steeplechase representative Adam Bowden, who finished runner-up in last year’s event.

There are three interesting entries of east African origin. Former Ethiopian and now Bahrain national Aweke Ayalew finished 11th in the 2018 World Half Marathon Championships, recording a world-class time of 61 minutes and 19 seconds. More lately he clocked 2:07:12 in the 2019 Frankfurt Marathon, making him the fastest man in the field.

The Kenyan duo of Mathew Kemboi and Moses Kilmulwo also boast impressive credentials. Kemboi finished fourth in last November’s Istanbul Marathon in a time of 2:13:48, while Tuyange was 15th at the Barcelona Marathon last month in a time of 2:12:43.

Also taking to the field, will be GB’s Michael Young, who recently ran a time of 2:24:33 in December at the Valencia Marathon; William Strangeway, who finished third in the Murcia Costa Calida Marathon last year, recording a time of 2:20:32; and Welshman, Dan Nash, who won the Great Welsh Marathon on St Patrick’s Day in a time of 2:27.19.

Favorite for the first local prize is Annadale Strider Eskander Turki, who won the 2023 Moy Park Belfast City Half Marathon in a time of 1:09:10.

Dark horse here is the comeback kid Ed McGinley, who returned to the sport after an absence of nine years to win the Larne 10 Miles just over a week ago.

Conor Gallagher of St Malachy’s should not be ignored either given he was runner-up in the 2022 Belfast Marathon.

Turning to the women’s race, it will be Woldemeskel’s third time competing in Belfast, while Morocco’s Hanane Qallouj is no stranger to the Emerald Isle either, finishing sixth at the Dublin Marathon last October in a time of 2:37:20.

Others to watch out for are Qallouj’s compatriot Laila Aziza Selsouli, who finished eighth in the Marrakesh Half Marathon, and Kenya’s Beatrice Jepkemei, who recently ran 2:30:41 in the Linz Marathon.

North Belfast Harrier Gladys Ganiel heads the home challenge.

This year’s Moy Park Belfast City Marathon runners will be joined by 12,500 relay runners and another 1,200 participants in the 8-Mile Walk, all adding up to making it the biggest mass sport participation event in the north.

World record holder Jacob Kiplimo is first elite athlete named to run the Copenhagen Half Marathon

Organizers of the Copenhagen Half Marathon have announced that Jacob Kiplimo will run in the event on September 15.

Kiplimo, the current world record holder for the half marathon, may try to beat his own record of 57:31 set in Lisbon in 2021, suggested organizers.

Despite his age of only 24, Jacob Kiplimo of Uganda has already established himself as one of the world’s leading long-distance runners. This year he also shows excellent form where won the World Athletics Cross Country championships in Belgrade.

“We are proud that Jacob Kiplimo will start in Copenhagen. His participation is a clear proof that Copenhagen Half Marathon is established as one of the most prestigious and fastest half marathon races in the world and can attract both the absolute world elite and a record number of participants from both Denmark and abroad,” said Dorte Vibjerg, CEO of the organizers, Sparta Athletics & Running.

Try this workout anytime, anywhere

Adjust this bread-and-butter workout to suit whatever time and terrain you have available.

Even the most organized and well-prepared runner occasionally finds themselves scrambling to fit training into an overly busy schedule, or trying to slot it around unexpected life events. It’s helpful to have a few simple workouts that can flex with whatever time and terrain you have available. This session can fit seamlessly into your regimen, with customizable intervals to match your aim and ability.

No matter what your end goals are, you’re probably doing some combination of easy runs and speedwork, hill intervals and longer runs; most training plans also include tempo runs. Tempo sessions involve intervals that are run at a “comfortably hard” pace—this boosts your anaerobic threshold, so your body adapts to performing comfortably at a higher intensity.

The workout

Warm up with 10-15 minutes of easy running.

Run 5-10 x 3 minutes at 10K effort with 1 minute of easy recovery, aiming to stay consistent throughout all intervals.

Cool down with 10-15 minutes of easy running.

How to modify

If you’re training for a longer race like a marathon or ultra, extend your intervals and ease up on your pace. You should still be running at an effort that takes focus to maintain, but opt for a half-marathon pace (or slightly slower).

Short on time but still want maximum impact? Tighten up your intervals, ramp up your speed or cut your recovery time in half: try running 10 x 2 minutes with 30 seconds between intervals, at 5K pace. Feel free to shorten the length of your warmup and cooldown times, but make sure your legs feel fully prepared to work hard. Alternatively, if you have a few extra minutes when you have completed your cooldown and really want to finish your legs off, tack on a quick series of strength exercises, like these. 

This session works on the road, trails or treadmill, and if you’re training for a hilly race, simply take those intervals uphill. Make sure to follow a harder training session with an easy recovery or rest day.

Bernard Koech hoping to retain Haspa Marathon title and pocket millions of prize money set aside

Defending champion Bernard Koech has plans to successfully defend his title and walk away with the millions set aside as prize money for the top finishers.

Defending champion Bernard Koech hopes to defend his Haspa Marathon Hamburg title on Sunday, April 28 as he also chases the hefty prize money set aside for top finishers of the race.

Koech broke the course record last year after cutting the tape in 2:04:09 and he returns to the 38th edition of one of Germany’s greatest road races, with eyes set on the prize.

The Kenyan opened his season with a win at the Harmonie Mutuelle Semi de Paris and he looks to continue the winning streak in the streets of Hamburg.

As he returns to one of his favorite courses, the 36-year-old will also be fighting for the millions of prize money up for grabs, since the event is a World Athletics Gold Label Road Race. As per World Athletics, the minimum prize money for winners in such an event is about Ksh 4 million.

The athletes who finish second and third will walk away with about Ksh 2 million and Ksh 1.3 million respectively with those who finish fourth and fifth will bag Ksh 672,500 and Ksh 538,000 respectively.

The runners who finish sixth, seventh, and eighth will also be smiling to the bank after pocketing about Ksh 403,500, Ksh 269,000, and Ksh 134,500 respectively.

Meanwhile, Koech will face opposition from Getaneh Molla who has a Personal Best time of 2:03:34. He achieved the impressive time when winning his marathon debut in Dubai in 2019. Samwel Mailu will also be in the mix with Abraham Cheroben, who competes for Bahrain, will also be competing.

The women’s marathon has attracted Ethiopia’s Gotytom Gebreslase, the former World Champion from Eugene. Gebreslase was the runner-up at last year’s global championships in Budapest and has a personal best of 2:18:11. With this time she is the fastest woman ever entered into the field.

“We have made a really strong development in recent years. In the past two editions, there were three course records and world-class times.

“Now we have assembled another great field and it is quite possible that the course records come under threat once again,” said the chief organizer of Germany’s biggest spring marathon, Frank Thaleiser as per Watch Athletics.

Kipyego, Langat headline Madrid Marathon start list

The 2022 Rotterdam Marathon bronze medalist Reuben Kipyego will flex his muscles against 2022 French Riviera Marathon champion John Langat at the  Madrid Marathon on Sunday.

The marathon will feature a full marathon, half marathon and 10km race with the event organizers noting a huge turnout in the half marathon.

“The biggest race will be the half marathon with 20,000 participants, followed by the full marathon with 11,000 and the 10km with 9,000,” a statement from the organizers read.

Kipyego holds a personal best of 2:03:55 set while winning the 2021 Generali Milano Marathon in Italy.

The 28-year-old is also the 2019 Abu Dhabi Marathon champion where he clocked 2:04:40. Also in that year, he won silver at the South American Marathon Championships in Buenos Aires, Argentina, clocking 2:05:18.

Langat holds a personal best of 2:07:11 set at the Eindhoven Marathon in the Netherlands in 2019, where he placed third.

In 2016, he clocked 2:10:49 to finish second at the Daegu Marathon in South Korea. The 30-year-old is also a bronze medallist at the Adidas Stockholm Marathon in Sweden clocking 2:12:39.

Joining the fray is Bernard Kimani, a bronze medalist at the 2020 Loop Den Haag Half Marathon.

The Ethiopian duo of Mumbai Marathon champion Haymanot Alew and 2022 Rome Marathon champion Fikre Bekele will prove a tough test for the Kenyans.

Also in the lineup is Taiyuan Marathon bronze medalist Hicham Laqouahi of Morocco.

The billions Michael Johnson has received ahead of launching his track league in 2025

Michael Johnson has received a financial boost of billions as he seeks to launch his track league next year, with more details concerning the same to be revealed in June.

American sprint legend Michael Johnson has received massive backing as he looks to launch a track league next year with more details concerning the same scheduled for June.

As per the Sports Business Journal, Johnson has so far secured more than Ksh 4 billion (about $30 million) from investors and strategic partners who plan to support his initiative for the track league.

Expressing his elation on his X (Twitter) handle, Johnson said: “Working to change the game for athletes and fans! League details coming this June.”

arlier this year, the four-time Olympic champion announced his partnership with Winners Alliance, the for-profit arm of the Professional Tennis Players Association. The Alliance was the lead investor and will be the league's operating partner.

During the partnership announcement, the American announced that they have a plan to launch a track series in 2025 aimed at promoting the sport meeting the needs of all track and field athletes, and bringing back the spark.

The league is set to include a series of events from April to September and will have a limited number of athletes and offer very lucrative prize money. It will also aim to renew rivalries between them while catering to fan interests.

As preparations ramp up, the league has also hired Doubleday & Cartwright, a creative studio that specializes in sports, music, art, and culture. The agency has a proven track record, having worked with the world’s leading brands including Apple and Nike among others.

Johnson's league has also signed Two Circles and SRK Strategies, a data-driven sports marketing agency. Two Circles has worked with World Athletics and the International Olympic Committee. The firm will advise the league on how to generate new fans and motivate the existing ones in support of the league.

Still running strong: Michigan woman, 73, ready for Indy Mini, her 109th half-marathon

At 73 years young, Adele Pitt is no stranger to darting through the finish line.

She's gearing up to run her 109th half-marathon in the OneAmerica 500 Festival Mini-Marathon on Saturday, May 4.

"I've run all 50 states and D.C, five continents and a couple islands," she proudly listed.

But the 13.1-mile trek that starts in the heart of downtown Indianapolis is by far her favorite.

"How many people get to run on the Indy 500 track? It's awesome!" Pitt said.

In fact, she loves the "Indy Mini" so much that she's made the trip from her home in Benton Harbor, Michigan, to run almost every year since 2004, only skipping 2018, after she was diagnosed with colon cancer. She skipped that year as she started treatment, but refused to stay down for long.

The diagnosis may have slowed her stride, but never stopped her in her tracks.. 

She was back the next year, not at full strength, but fully confident she'd "run the cancer away," she said.

"I had a good race that year," she said, looking at a picture from 2019. Pitt loves to look back at race day photos and is now compiling them into a scrapbook.

Now in remission, "Back and Better" seems to be one of her mottos. She's ready to lace up her running shoes, and her running dress (yes, it's a thing, she said) – as she does every year. 

"I usually put on a fake tattoo and my mantra is, 'I can, I will, I am and then one foot, one foot, one foot,'" she said. "And that applies to more than just running. It's just one foot at a time, one step at a time."

Still running strong, Adele plans to tackle many more steps, miles and milestones, taking it all in full stride.  

"When I got to my 100th race, there were people that were like, 'Well, are you done now?'" she said, gladly telling them, "No, we are never done! We just keep on going." 

Aging without injury: how older runners are killing the game

Injuries are not fun, and neither is aging, but the two don’t always go hand in hand. Canadian physiotherapists argue that whether you’re fresh out of school or newly retired, age does not necessarily determine your running injury status. In fact, these physiotherapists have found older runners outperforming newcomers to the sport, and here’s why. 

Staying in tune

Waldo Cheung, a physiotherapist and speaker at Québec City’s The Running Clinic, says as much as 80 per cent of injured runners can have their injuries attributed to training errors. He explains that since the advent of running watches, many new runners have mistakenly overdone it by following their watch’s training schedule rather than listening to their bodies. Older more experienced runners who may have run for many years, Cheung says, tend to stick to what they know, which usually isn’t technology. Instead, they deload (i.e., take a short, planned break from high intensities and volume) from time to time, allowing their bodies to recover between training builds.  

Movement as medicine

An old stereotype observed by physiotherapists is that running into your old age can lead to knee osteoarthritis (the result of wear and tear and progressive loss of cartilage). In reality, the prevalence of knee osteoarthritis in recreational runners is three times less than in sedentary non-runners. Greg Cugnet, a physiotherapist at Kitsilano Physiotherapy Clinic in Vancouver, has found that older people, even those with knee osteoarthritis, improve their knees by running because they continue to build muscle. Younger runners who sign up for a race and take long breaks between training, Cugnet says, are at a much greater risk for knee injuries.

Reducing stress 

Mechanical stress quantification, also known as load management, is the process athletes use to manage stress on their tissues. Cheung points to studies by The Running Clinic that have found that younger runners often push their bodies to the limit, putting a lot of stress on their tissues. With more years under their belt, older runners tend to prioritize slower and longer runs, as well as being happy and well-rested, making it easier for their bodies to adapt to training.

Our bodies are very capable of adapting to change and telling us what they can do. But when we do too much, too soon, that’s when injuries happen—regardless of age.

Ethiopian Gudaf Tsegay targets 10,000m world record at Prefontaine Classic

Ethiopian Gudaf Tsegay is aiming to break the 10,000m world record that was set by by Letesenbet Gidey in June 2021.

Ethiopian Gudaf Tsegay has officially thrown her hat into the ring for what promises to be an electrifying showdown at the upcoming Prefontaine Classic in Oregon, United States. 

The reigning 10,000m world champion has set her sights on rewriting the record books by aiming to break Letesenbet Gidey's remarkable 10,000m world record of 29:01.03, set back in June 2021.

Tsegay boasts a personal best of 29:29.73 achieved during her triumphant run at last year's Ethiopian national championships. 

Her stellar performances have solidified her reputation as a force to be reckoned with in long-distance running, culminating in a gold medal victory at the 2023 World Championships in Budapest.

The road to success has not been without its challenges, as evidenced by Tsegay's silver medal finish in the 3000m final at the World Indoor Championships, where she narrowly missed out on the top spot. 

However, undeterred by setbacks, Tsegay kicked off her outdoor season with a bang at the Xiamen Diamond League, coming tantalizingly close to breaking Faith Kipyegon's 1500m world record.

In a stunning display of her versatility, Tsegay concluded the 2023 outdoor season by smashing the 5000m world record at the Diamond League final, further cementing her status as one of the sport's brightest stars. 

With the Paris Olympics on the horizon, Tsegay finds herself at a crossroads, contemplating which events to focus on for the prestigious competition.

"Which one? I don’t know. I will see with my coach…Maybe three or maybe two," she said as per Citius Mag.

The possibility of emulating Sifan Hassan's remarkable triple at the Tokyo Olympics looms large, with Tsegay considering the 1500m, 5000m, and 10,000m as potential battlegrounds for Olympic glory.

If Tsegay opts to pursue the triple challenge, she will undoubtedly be following in the footsteps of Hassan, who clinched gold in the 5000m and 10,000m events, alongside a bronze in the 1500m. 

The prospect of such a feat adds an extra layer of intrigue to Tsegay's Olympic journey, as she seeks to etch her name in the annals of athletics history.

With the Prefontaine Classic looming large on the horizon, all eyes will be on Tsegay as she takes her first steps towards rewriting the record books and etching her name in sporting immortality.

How to shave time off your marathon PB while running less

Sooke, B.C’s Kate Guy says that at 45, she is only getting faster in the marathon, and is close to breaking the three-hour mark, despite running less volume than she used to in her training.

The full-time consultant has been running for more than 20 years, and last week, ran her fastest Boston Marathon yet (3:10). It wasn’t until she started prioritizing quality work in every single run that she started seeing her marathon times drop significantly. She ran a three-hour marathon last year and now has her sights set on sub-three this summer.

Guy says that her run training has changed a lot in the two decades she’s been running, and the biggest difference is that she has cut out almost all “slow” running. She runs three or four times per week and ensures that these runs are packed with quality.

“In my experience, focusing on running at marathon pace is more helpful than long, slow, running” Guy says, when talking about where she prioritizes time on her feet. “If you only train your body to run slow, then you cannot expect to perform at a faster pace miraculously on race day.” 

As it turns out, Guy finds value in keeping some cycling in her weekly training. She credits this cross-training approach to her recent speed boost and history of staying injury-free (Guy has not had any major running injuries in her 20 years in the sport).

“On the weekend, I do a long bike (two to three hours) on Saturday, followed by my long run on a Sunday,” she explains.  “This is great, because my legs aren’t feeling fresh on Sunday, and it promotes running on tired legs, like you would at the middle to end of a marathon.”

Without easy runs in her week, Guy prioritizes three types of run sessions in her training: speed work, hill repeats, and long runs with tempo running sandwiched in. For the latter, there are three main long run workouts she follows:

Over-unders

5 km easy warmup 

3x (1 km at 15 seconds faster than goal marathon pace, 1 km at 15 seconds slower than goal marathon pace) 

easy cooldown 

Long run at race pace

20 to 30 minutes easy warmup

2 hours at goal marathon pace

15 minutes easy cooldown

Progression long run:

Running for 2.5 hours: start easy and every 30 minutes, increase pace by 15 to 20 seconds per kilometer 

High-volume running will always be the training method of choice for many top runners and coaches, but Guy proves that a different approach can produce the same results for amateur runners looking to maximize their available training time. For injury-prone runners, dialing back on volume but increasing quality and keeping in lots of cross-training may be the key to consistent improvement across long distances.

“This training style is definitely underrated, but my results demonstrate that you can get faster as you age, with less stress on your body,” Guy says.

How mismanagement cost Kenya's race walkers spot at Paris Olympics

Kenya's race walking team faced unexpected setbacks en route to a crucial Olympic qualifier in Antalya.

Kenya's aspirations for a strong showing at the Paris Olympic Games suffered a severe blow due to a logistical nightmare that prevented the national race walking team from competing at the World Athletics Race Walking Team Championships in Antalya, Turkey.

The team, which included notable athletes like 2022 world bronze medalist Samuel Gathimba and African Games champion Emily Ngii, embarked on their journey from Nairobi to Antalya, anticipating to secure their spots at the upcoming Olympics. 

However, a critical error in their travel arrangements led to unexpected detours and delays that ultimately dashed their hopes.

The ordeal began when the team, under the guidance of Athletics Kenya, boarded a Turkish Airlines flight at midnight on Thursday, destined for Istanbul. 

After a seven-hour and twenty-minute flight, they were supposed to catch another flight directly to Antalya. Instead, they were rerouted to Ercan International Airport in Northern Cyprus, adding unnecessary travel and complications.

Upon arriving in Cyprus, the situation worsened. The team was detained at Ercan International Airport due to the lack of necessary transit visas. 

As a result, they were forced to spend two nights sleeping at the airport, a distressing experience that left the athletes disheartened and exhausted.

“It’s quite disappointing that we had to go all the way only to be detained in Cyprus where we slept at the airport for two days,” said a team member in a statement to Daily Nation.

The confusion stemmed from the Ministry's oversight in flight arrangements, which inexplicably included a layover in Cyprus instead of a more straightforward route from Istanbul to Antalya.

“The ministry was in charge of the flight arrangement and we don’t know why they rerouted us to Cyprus when it was easy to connect from Istanbul to Antalya,” the source added.

While the Kenyan team struggled with bureaucratic red tape and logistical errors, the championships proceeded without them. 

The event saw stellar performances from athletes like double world champion Kimberly Garcia of Peru and Sweden's Perseus Karlstrom, who claimed the 20km women and men's titles respectively. 

Meanwhile, Spain and the People's Republic of China took home the men’s and women’s team titles, with Italy winning the inaugural Marathon Race Walk Mixed Relay gold.

This misadventure not only cost the athletes a chance to compete on a global stage but also the opportunity to qualify for the Paris Olympics. 

Athletics Kenya is reported to have promised to prepare a formal statement addressing the issue and to reassess their travel coordination strategies in light of the repercussions of this incident.

Kenya's Celestine Chepchirchir issued with three-year ban for doping offence

Kenyan runner Celestine Chepchirchir has been banned for three years after testing positive for a prohibited substance, forfeiting all recent titles and awards

Kenyan road runner Celestine Chepchirchir has been banned for three years from competing after being found to have violated World Athletics anti-doping rules.

The 28-year-old athlete provided a urine sample out-of-competition in Kapsabet on February 9, 2024 which tested positive for exogenous testosterone and its metabolites.

According to the official AIU statement, the laboratory in Lausanne, Switzerland, identified the presence of testosterone and its metabolites—Androsterone, Etiocholanolone, 5α-androstane-3α,17 diol, and 5β-androstane-3α,17 diol—as being of exogenous origin. 

"Ms. Celestine Chepchirchir did not have a Therapeutic Use Exemption that would justify the presence of these substances," the AIU confirmed. 

The ruling added that there was no departure from the International Standard for Testing and Investigations or the International Standard for Laboratories that could explain the adverse finding.

The athlete faced a mandatory four-year period of ineligibility for such a violation under the World Anti-Doping Agency (WADA) guidelines.

However, Chepchirchir's prompt admission of the violations and her acceptance of the consequences enabled her to benefit from a reduced three-year ban.

"The athlete did not reply within the initial deadline but subsequently signed an Admission of Anti-Doping Rule Violations and Acceptance of Consequences Form," the AIU reported.

Celestine Chepchirchir's ban will commence from March 26, 2024, the date on which her provisional suspension was first imposed.

Moreover, all her results post-February 9, 2024, will be disqualified, with all consequent titles, awards, medals, points, prizes, and appearance money forfeited. 

Rights of appeal against the decision are available to WADA and the Anti-Doping Agency of Kenya (ADAK), which could potentially take the matter to the Court of Arbitration for Sport in Lausanne, Switzerland. 

The AIU has confirmed that this decision will be publicly reported on their website as part of their commitment to transparency and fairness in the handling of doping cases in athletics.

This case marks another in a series of doping incidents involving Kenyan athletes a troubling pattern that has drawn global attention to the nation's sports programs.

Gotytom Gebreslase added to Hamburg field

Gotytom Gebreslase, the World Champion from Eugene 2022, has been added to the strong elite field of Sunday’s Haspa Marathon Hamburg.

The Ethiopian was runner-up at last year’s global championships in Budapest and has a personal best of 2:18:11. With this time she is the fastest woman ever entered into the Haspa Marathon Hamburg.

In the men’s race Bernard Koech returns to Hamburg as the defending champion. The Kenyan broke the course record last year with 2:04:09. Organisers expect to register a total of more than 35,000 runners for the 38th edition of the Haspa Marathon Hamburg. Over 14,000 of them are marathon runners.

“We have made a really strong development in recent years. In the past two editions there were three course records and world-class times. Now we have assembled another great field and it is quite possible that the course records come under threat once again,“ said the chief organiser of Germany’s biggest spring marathon, Frank Thaleiser.

Gotytom Gebreslase, who sensationally won her marathon debut in Berlin in 2021, hopes to still qualify for the Olympic Games. However because of the extraordinary strong competition for the three places she would probably have to smash the course record of 2:17:23 set by fellow-Ethiopian Yalemzerf Yehualaw two years ago. Nine Ethiopian women have run sub 2:17:00 during the qualifying period, which was supposed to end on 30th April but has now been extended by World Athletics to 5th May.

Getaneh Molla heads an impressive men’s start list on which seven athletes have personal bests faster than 2:05:00. The Ethiopian ran his PB of 2:03:34 when winning an impressive marathon debut in Dubai in 2019. However he has not run as fast again since then. In contrast course record holder Bernard Koech has already run sub 2:05 on three occasions. While fellow Kenyan Samwel Mailu had to cancel his start because of an injury, a debutant could be in for a surprise: Former Kenyan Abraham Cheroben, who competes for Bahrain, has a world-class half marathon PB of 58:40.

Ethiopian Olympic steeplechase finalist banned five years for EPO

Zerfe Wondemagegn, 21, will miss the next two Olympic Games due to a positive EPO test.

Zerfe Wondemagegn, an Ethiopian runner who reached the women’s 3,000m steeplechase final at the Tokyo Olympics and narrowly missed the world championship podium last year in Budapest, has been banned for five years by the Athletics Integrity Unit (AIU) after testing positive for two banned substances.

The 21-year-old was provisionally suspended by the AIU last November after traces of testosterone and erythropoietin (EPO) were found in an out-of-competition sample. According to the AIU, it received emailed testimony from an Ethiopian doctor stating that Wondemagegn had been given EPO as medicine to treat severe anemia and a kidney infection, but it “remained satisfied” she had broken anti-doping rules. The organization added that it had received a signed admission from the athlete last week.

Wondemagegn finished eighth at the Tokyo Olympics and fourth at the 2023 World Athletics Championships in Budapest. Two of the three samples in her case were taken while she was in Hungary (at worlds), and her result will be disqualified. Her fourth-place finish in Budapest earned her USD $16,000 in prize money.

Her suspension will leave her out of the 2024 Paris Olympics and run through October 2028, meaning she will also miss the 2028 Los Angeles Olympics.

Wondemagegn’s case is the latest in a series of doping cases in the women’s steeplechase event. The 2022 world champion, Norah Jeruto of Kazakhstan (previously of Kenya), is facing a doping hearing in June, five weeks before the Paris Olympics. World Athletics is appealing against an earlier decision to clear the runner. Jeruto has argued that ulcers and COVID-19 explain her irregular blood test results.

Kenyan Timothy Kipchumba triumphs at the Padova Marathon

The champion swept away the old record of the event that had stood since 2011, imposing himself with a time of 2 hours, 8 minutes and 22 seconds. Sixth place for Alessandro Giacobazzi from Modena. Record also in the women's half thanks to the Ethiopian Morine Michira Gesare.

The Kenyan Timothy Kipchumba won the Paduva marathon with the record time of 2 hours 08'22", a chronometric result which breaks the previous record of 2 hours 09'02" which dates back to 2011, set by the Ethiopian Tadese. Record also in the half marathon with the Ethiopian Morine Michira Gesare, who stopped the clock after an hour 08'30", improving the hour 09'06" of the Ethiopian Rahma achieved in 2021. But the technical aspect is combined with popular: between the almost 5 thousand of the competitive events representing 61 nations and the 20 thousand of the city races, there were at least 25 thousand participants in the Padova Marathon 2024.

The men's race

In the men's marathon up to the nineteenth kilometre, a group of seven athletes led the race together: Kipchumba, Kipchirchir, Assen, Kalale, Kibet, Mogos and Ademe, with the latter breaking away several times to rejoin after a few metres, losing ground , however, from then on. Moving on to half time, near the splendid Villa Cavalli in Teolo, around the hour 4'06", a new selection was recorded between the thirty-first and thirty-second kilometre, when the Kenyans Kipchumba and Kibet and the Eritrean remained in command Mogos, "escorted" by bike by his friend Eyob Faniel. The first two pulled away around the thirty-fifth kilometre, with a new break from the winner around the Bassanello bridge. But it is significant to note that Kibet, who had started the race at "hares" altitude, also crossed the finish line under the time of the previous race record in 2 hours 08'47", with Mogos third in 2 hours 09'32" . Also noteworthy is the sixth place of Alessandro Giacobazzi (Aeronautics) from Modena: the 2022 overall Italian champion finished in 2 hours 17'56”.

The women's race 

In the women's field, success for the Kenyan Lenah Jerotich, who after the bronze medal at the 2023 Turin marathon prevailed in Padua, signing her new personal best in 2 hours 31'47”. She remained in the group until the thirtieth kilometer with Mekonnen, Jepkemei and Rholex, and from the thirty-fifth only with Mekonnen and Jepkemei, she made a strong change of pace before the 40th by taking off alone.

Moroccan winners at Enschede Marathon Taoufik Allam was victorious in the men's race and Oumaima Saoud won in the women's race

 With a record number of participants and several great winners, the Enschede Marathon was a great success on Sunday, April 21. “We have implemented various changes in recent years,” says Sandra Melief, director of Enschede Marathon. “And that is now paying off. What a great day it was last Sunday! We only saw excited and happy faces.”

Full and half marathon winnersThe participants of the Demcon Marathon and Mazars Half Marathon started at 10 a.m. under almost ideal conditions, although the wind seemed slightly stronger than expected. The men turned it into a real, but tactical, race in the 2nd part of the Demcon Whole Marathon . It was the Moroccan Taoufik Allam who, like a predator, eliminated his opponents one by one and took the win in 2:08:58. Kenyan Noah Kipkemboi finished 2nd at 8 seconds .

Among the women, Oumaima Saoud recorded the fastest time with 2:27:16.

The fastest Dutchman in the marathon was Gert-Jan Wassink in 2:23:33. Among the women, Elizeba Cherono Franken was the fastest, running 2:32:07 in her comeback marathon.

Enschede's Martijn Oonk was the big winner at the Mazars Half Marathon. He ran the 21.1 kilometers in a time of 1:08:28. The fastest woman over this distance was the German Joleen Gedwart in 1:14:28.

International appearance Just like last year, the start and finish of all distances took place on the Boulevard, with Van Heekplein set up as a pleasant meeting place for participants, supporters and visitors.

The total number of participants at the Demcon Marathon showed that the entire marathon remains popular in Enschede, says Melief. “This year there were almost 2,000 participants at the start of the longest distance. That is more than ever.” The participants no longer come exclusively from the region, she continues. “We see that Enschede Marathon now has an international appeal, which applies to all distances. No fewer than 35 different nationalities were present this year. It was striking that among the 15,000 participants, 1,470 participants came from Germany.”

Twee van EnschedeA special mention deserves the 'exercise event' the Twee van Enschede, which was organized the day before, on Saturday evening. Because although the Enschede Marathon is a top event in terms of sport, the organization also believes it is important to involve people who are at a distance from exercise. “That is why we organized the Twee van Enschede for the second time together with SPortal and the Municipality of Enschede. This is a cheerful and casual exercise event where fun is central. There is no timekeeping: everyone could participate at his or her own pace.” The route of two English Miles (3.2 km) led straight through the city center of Enschede with start and finish on the Oude Markt. “It was a cheerful party with only happy and enthusiastic participants. We are also proud of that, because that is also the Enschede Marathon!”

The 41st Vienna City Marathon was won by ethiopian Chala Regasa

The 41st Vienna City Marathon has its winner. The Ethiopian Chala Regasa won on Sunday in 2:06:35 hours. The best Austrian was Mario Bauernfeind, who crossed the finish line after 2:14:19 hours. Nazret Weldu triumphed in the women's race in 2:24:08.

Regasa secured the first Ethiopian VCM victory since 2015, when Sisay Lemma won in 2:07:31. Regasa himself had only competed in one marathon before that, finishing fifth in Rotterdam in April 2023 in 2:06:11. However, he had already been to Vienna in 2019 when he paced Eliud Kipchoge in his 1:59 "lab race" in 2019, including on parts of the VCM course. "I'm not here to hold back," Regasa said on Thursday - and put his plan into action.

Bauernfeind beats HerzogIn the end, he had a huge lead of more than four minutes over the second-placed Kenyan Leonard Barsoton. Bauernfeind clearly won the duel with ÖLV record holder Peter Herzog for the best ÖLV athlete and was also ranked among the European leaders in this race. Herzog was a good minute behind his compatriot. "This is a dream come true for me," said a delighted Bauernfeind.

Mayer defies her periodJulia Mayer was unable to match her ÖLV record, but her performance was almost as impressive as the magnificent 2:26:43 in Valencia. "Unfortunately, I'm going through a difficult phase at the moment, I'm on my period," Mayer reported at the finish. "But I've already been able to prepare myself mentally for it. But it was a really good performance today and I'm proud of it." She finished tenth and second best European in 2:31:25. "That's also a respectable result."

Austrian victoryThere was an Austrian victory in the half marathon. The 19-year-old Timo Hinterndorfer from Vienna ran with the marathon leaders and completed the distance in a new personal best time of 1:03:05 hours, just two seconds slower than the VCM leaders. Just two weeks ago, Hinterndorfer had won the Linz half marathon in 1:03:25. Timon Theuer in 1:05:45 and Thomas Messner in 1:06:29 completed an Austrian triple victory.

The race took place in better conditions than had been feared from the forecast. Even at the start area, the 35,000 athletes, including the side events, were greeted by sunshine, temperatures were in the low single digits and the wind was not as disruptive as expected.

Alexander Munyao Wins Men’s Race at the 2024 London Marathon

The 27-year-old broke away from Kenenisa Bekele, who finished second in a new masters world record.

For the second time in the past week, the men’s winner at a World Marathon Majors crossed the line in survival mode. Six days ago, it was Sisay Lemma holding on to win Boston. This morning, it was Alexander Munyao in London. The Kenyan survived a strong move in the 18th mile to win in 2:04:01.

Kenenisa Bekele, arguably the greatest male distance runner in history, placed second in 2:04:15, four seconds faster than the masters world record he set in Valencia last December. The 41-year-old Ethiopian superstar was, surprisingly, largely responsible for the 4:35 18th mile that broke up what had been a nine-man pack.

By 35K (21.7 miles), the race was down to Munyao and Bekele. The two shared the lead more because of doing the best job of recovering after the earlier push than because they were speeding up. Munyao then got half a step on Bekele early in the 22nd mile, and broke him for good over the next mile.

Once they were dropped by Munyao and Bekele, the other earlier members of the lead pack that hit halfway in 61:29 suffered significantly. Tamirat Tola of Ethiopia, the 2022 world champion who broke the New York City course record last November, had looked eager to take over after the final pacer exited the course a little before 30K. Instead, Tola lost more than 20 seconds to the leaders before 35K, and dropped out before 40K.

The severe disintegration of the lead pack led to third and fourth place going to British runners who had been paced more moderately early on. Emile Cairess finished third in a personal best of 2:06:16 after being in 13th place at halfway (62:50). Mahamed Mahamed placed fourth in 2:07:05, also a personal best. Both men are now likely to be named to the British team for the Olympic Marathon, which will be held on August 10.

Munyao and Bekele were also running in part to secure spots on their Olympic teams. Munyao’s win, combined with his 2:03:13 PR and runner-up finish in Valencia in December, makes a good case. Bekele’s bid is even stronger. With Tola’s poor showing and Bekele’s second strong marathon in a row, will Ethiopian selectors recognize that a three-time Olympic and 19-time world champion deserves to toe the line in Paris?

Brian Shrader, the lone U.S. elite entrant, placed tenth in 2:10:50.

Canadian Boston Marathon age-grouper shares tips for running as we age

Sandy Rutledge began running in his early 60s; he has run the Boston Marathon four times. The Nova Scotian clocked an impressive 3:31:38 at Monday’s 128th running of the famous race, earning him second place for his division and top Canadian in that age bracket.

“It was a slower than normal Boston, with the heat,” Rutledge told Canadian Running after his race. “I backed it off and went a little slower than last year, because I didn’t want to push it and not finish.”

After a decade of running, Rutledge knows what he needs to do to stay competitive, but above all else, he’s looking at his longevity in the sport. “My goal is to run as long as I can,” he says. “In my 60s, I could run seven days a week and over 100 kilometres per week, but I’ve now backed that off to five days a week and lower volume,” he adds.

Rutledge has completed around 19 marathons and several shorter-distance races. And he has stayed relatively injury-free, thanks to a couple of key regimens that anchor his weekly training.

“I take Tuesdays entirely off running, and I do strength training,” he says, acknowledging that the consistency of these sessions has helped his healthy running streak. “I focus on the core in these… as we age, many people tend to develop back issues, and I’m no exception.”

Rutledge also shared that 20 to 30 minutes of daily stretching, often before his runs, has also played a big role in injury prevention.

As his career in real estate has wound down, Rutledge is grateful to running for helping him keep a daily routine, and a sense of purpose. “I wake up at 5 a.m.–I’m a morning person,” he says. “Running has brought me a sense of youth. I have continued doing most of the things I could do when I was younger, and I think running has done that for me.”

Having taken up running later in life than many other runners, Rutledge encourages anyone to give it a try if they’re curious, no matter their age. “I started really slow,” he says. “It began with walking and then adding in some running slowly… maybe a kilometre to start, and building up from there.”

Rutledge has no plans to slow down. “I’ve heard that most people have a 15-year life cycle in the marathon, and I’m 10 years in,” he says. “I’d like to keep running marathons into my 80s, but as long as I can keeping running five days a week, I’ll adjust the speed and the distances of my races, if I need to.”

Rutledge is looking forward to, hopefully, running the Athens Marathon later this year or next.

“That’s where it all began,” he says of the marathon. “I think we all owe it to the running gods to do that one at least once.”

The Surprising Way Air Hunger Limits Your Endurance

The fitter you get, the more likely you are to feel that you can’t get enough oxygen during hard exercise

Our lungs and airways are “overbuilt,” according to exercise physiologists. Though we gasp and pant during heavy exercise, that’s not what actually slows us down. Instead, the bottleneck is the heart’s ability to pump oxygen-rich blood to the muscles, or the muscles’ ability to make use of that oxygen. That’s why the heart and muscles get bigger and stronger in response to training, while the lungs stay the same: we already suck in more oxygen than we’re able to use.

Or maybe not, according to a new study in Medicine & Science in Sports & Exercise that takes a fresh look at what it means to be out of breath. It turns out there are different subtypes of breathlessness. Your chest might feel tight; or your breathing muscles might feel overworked; or you might feel that you can’t get enough air in. That last one, sometimes called “air hunger” or (more scientifically) “unsatisfied inspiration” is usually associated with lung conditions like chronic obstructive pulmonary disease. But the new study finds that about a third of healthy adults experience air hunger during all-out exercise—and it’s the fittest people who are most susceptible.

The study, led by researcher (and accomplished mountain runner) Jordan Guenette and graduate student Olivia Ferguson of the University of British Columbia, reanalyzed earlier results from lung-function tests completed by 321 healthy adults between the ages of 19 and 40 in labs at the University of British Columbia and McGill University in Canada. Among the tests was an incremental cycle to exhaustion, after which subjects were given a list of 15 phrases that described subjective sensations of breathlessness and asked to pick which ones applied to them.

Four of the phrases corresponded to air hunger: “I cannot get enough air in,” “I cannot take a deep breath in,” “My breath does not go in all the way,” and “I feel a need for more air.” Those who picked at least three of those four phrases were classified as having air hunger. Healthy adults usually associate breathlessness with the perception that their breathing muscles are working really hard, rather than with air hunger. But to the surprise of the research team, 34 percent of the subjects fell into the air hunger category.

Air hunger doesn’t necessarily mean that you’re truly short of oxygen—but it feels that way, which is enough to create problems. There are two distinct dimensions of breathlessness: the sensory experience (what it feels like) and the affective/emotional response (how you react to that feeling). Air hunger is a sensory experience, but it’s tightly linked to a negative emotional response. No one likes to feel that they can’t get enough air in. In patients with lung disease, the feeling of air hunger is a major deterrent to exercise even when it doesn’t directly compromise exercise capacity.

To figure out if the same thing happens in healthy adults, the subjects were also asked to rate the discomfort in their legs on a scale of zero to ten, do the same for breathing discomfort, and make as estimate of how much their decision to give up in the exercise test was due to leg and breathing discomfort, respectively. Sure enough, breathing discomfort was higher in the air hunger group, and about half of them said that it played a part in their decision to quit, compared to less than 30 percent in the non-air hunger group.

One sign that this breathing discomfort wasn’t all in their heads is that the air hunger group had stronger markers of “critical inspiratory constraints” (CIC)—that is, limitations on their ability to breathe more deeply. When your body detects that carbon dioxide levels in your blood are rising, it automatically triggers deeper breathing to flush out the carbon dioxide and get more oxygen in. But if you have CIC, you’re at a point where it’s hard to inflate your lungs any further, so there’s a mismatch between your desire to inhale and your ability to do so. Sure enough, the people in the air hunger group had several indicators of more severe CIC. For example, they had a smaller peak inspiratory capacity (the maximum volume of air they could inhale), and a smaller increase of inspiratory capacity during exercise.

The next question is what determines who suffers from air hunger and CIC. One difference between the groups is that those with air hunger had, on average, higher VO2 max by 1.5 percent, and reached a higher peak power output by 3.4 percent. They were also breathing faster at exhaustion (50 breaths per minute compared to 47) and sucking in more air (120 liters per minute compared to 116). “Contrary to popular belief,” Guenette points out, “exercise training doesn’t improve lung capacity.” So one version of the story is that fitter people can push themselves harder for longer, but their lungs aren’t equipped to handle the higher load, so they’re more likely to approach their breathing limits.

On the other hand, while the differences in VO2 max are statistically significant, they’re pretty subtle. Could there be other factors that dictate who suffers from the feeling of air hunger—something in the structure of the lungs or the strength of respiratory muscles? Is it a function of how the brain and central nervous systems respond to a given level of oxygen and carbon dioxide in the blood? None of this is clear yet, and neither is the crucial question of whether there’s anything you can do about it. There’s been a lot of research over the years about the idea of training your breathing muscles (including some by Guenette), and one of the theories is that any performance benefits are more about changing your subjective response to the feeling of breathlessness rather than actually delivering more oxygen to your muscles. That might be one way of combating the feeling air hunger; another possibility is the asthma medication salbutamol, which Guenette hopes to study further.

For now, what I take from this study is that I need to rethink one of my standard pieces of advice to beginner runners. Feeling out of breath is one of the dominant sensations when you first start running, but I’ve always assured people that it’s a feeling you get used to, and not something that really limits your performance. It turns that, for at least some people, that’s not true. My sense is that the recent hype about “better breathing” has far outpaced the evidence, but it’s clear that we still have a lot to learn.

Kepchirchir breaks women-only world marathon record in London

Olympic champion Peres Jepchirchir smashed the women-only world record by 45 seconds at the TCS London Marathon, winning the World Athletics Platinum Label road race in 2:16:16* on Sunday (21).

In what was widely regarded as one of the deepest and highest-quality women’s fields ever assembled, the three-time world half marathon champion sprinted away from world record-holder Tigist Assefa, 2021 London winner Joyciline Jepkosgei and last year’s runner-up Megertu Alemu – all of whom finished inside 2:17 – to notch up her third victory in a World Marathon Majors race.

Jepchirchir’s compatriot Alexander Mutiso Munyao made it a Kenyan double, winning the men’s race in 2:04:01 to defeat Ethiopian distance legend Kenenisa Bekele by 14 seconds.

No secret had been made of the fact that breaking Mary Keitany’s women-only world record of 2:17:01 was the big target for the women’s race. With that at the forefront of their minds, a lead pack comprising all the big contenders soon detached themselves from the rest of the field and blazed through the first 5km in 15:44 – comfortably inside 2:13 pace.

They maintained that tempo through 10km, covered in 31:26, and at this point they were 67 seconds ahead of Ethiopia’s Tsige Haileslase, the closest challenger to the lead pack.

The front group – which included Assefa alongside past London winners Jepkosgei, Yalemzerf Yehualaw and Brigid Kosgei – got to 15km in 47:37. Soon after, Sheila Chepkirui – the runner-up in Berlin last year – started to drift off the pack.

Not long after passing the drinks station at the 20km point, 2019 world champion Ruth Chepngetich lost contact with the leaders. It meant that just seven women remained in the pack as they reached the half-way point in 1:07:04 – the second-fastest half-way split ever recorded in London, and putting them on schedule to smash the women-only world record by almost three minutes.

Kosgei was the next to drift back, and with the pacemakers having done their job, it left six women out in front: Jepchirchir, Assefa, training partner and Dubai marathon champion Tigist Ketema, 2022 London winner Yehualaw, 2021 London champion Jepkosgei, and 2023 London runner-up Megertu Alemu.

The sextet ran together through 25km (1:19:38) and 17 miles, but Ketema and Yehualaw were unable to hold on for much further and started to lose contact, leaving four women – Assefa, Jepchirchir, Jepkosgei and Alemu – to battle it out for the three podium places.

The difference between 25km and 30km, 16:18, was the slowest 5km section of the race. The lead quartet was either starting to feel the effects of their early efforts, or they were starting to bide their team for an anticipated surge in the closing stages.

With 1:44 on the clock, the four leading women managed to navigate their way around the two lead vehicles that had been forced to stop due to a wheelchair racer who was experiencing some technical difficulties.

Assefa and Jepchirchir both took turns testing the waters by making subtle surges to see how their opponents would respond, but their overall pace continued to drop and they reached 35km in 1:52:48, putting them on course for a 2:16 finish.They passed 40km in 2:09:13, still running side by side. It was clear that no one else other than these four would be claiming places on the podium, but predicting a winner – and, indeed, the athlete who’d miss out on the podium – was still impossible with less than two kilometres to go.

As the clock ticked to 2:15, with little more than a minute of running left, Alemu was finally dropped. Seconds later, Jepchirchir unleashed her trademark finish to leave behind Jepkosgei and Assefa.

The diminutive Kenyan charged through the finish line in 2:16:16, finishing seven seconds ahead of Assefa. Jepkosgei (2:16:24) and Alemu (2:16:34) followed soon after, making this the first marathon in which four women have finished inside 2:17.

Jepchirchir will now turn her attention to defending her Olympic title in Paris in less than four months’ time where she’ll aim to become the first ever back-to-back women’s marathon gold medallist in the history of the Games.

The men’s race played out in similar fashion with a surprisingly large group remaining together into the second half before the final few contenders were left to battle it out in the closing stages.The late Kelvin Kiptum’s world (2:00:35) and course (2:01:25) records were not being targeted by the elite men, but a lead pack of 12 nevertheless set off as a respectable pace, going through 5km in 14:35 and 10km in 29:03.

They remained together through 15km (58:20) with the likes of Munyao, Bekele, 2022 world champion Tamirat Tola and 2021 Chicago winner Seifu Tura all in the lead pack.

They reached half way in 1:01:29 with 10 men still running together, more than 80 seconds ahead of Britain’s Emile Cairess, who was running alone in 13th place. France’s Hassan Chahdi soon drifted off the lead pack, and eight men were in the pack at the 30km point (1:27:20).

With 1:30 on the clock, big changes started to happen. The lead pack was down to five men: Munyao, Bekele, Tola, Ethiopia’s Dawit Wolde and compatriot Milkesa Mengesha.  Less than 10 minutes later, Tola and Wolde had dropped back, leaving Bekele, Munyao and Mengesha as the lead trio. Mengesha lasted five more minutes before he, too, succumbed to the pace, unable to stick with Munyao and the 41-year-old Bekele.

Just before the clock ticked over to 1:55, Munyao finally dropped multiple world and Olympic gold medallist Bekele, who was visibly struggling to match the Kenyan’s pace.

Munyao maintained his lead to the finish, eventually winning in 2:04:01 to Bekele’s 2:04:15, the fastest time ever by an athlete over the age of 40.

With several of the leading contenders dropping out in the closing stages, Cairess came through to take third place in 2:06:46 ahead of fellow Briton Mahamed Mahamed, who clocked 2:07:05, both setting huge PBs.

Tamirat Tola aims to follow New York success with victory in London Marathon

Tamirat Tola feels a carefully planned build-up will give him every chance of adding the London Marathon title to his success in New York.

The 32-year-old Ethiopian – world champion from 2022 in Oregon – clocked a new course record of two hours, four minutes and 58 seconds when he won in Manhattan during November last year.

Tola hopes his meticulous preparations will allow him to again hit top form as he aims to be the first over the finish line on the Mall on Sunday afternoon, having come third last year.

Tamirat Tola of Ethiopia is the men's open-division winner, setting a course-record time of 2:04:58. #TCSNYCMarathon pic.twitter.com/VZRtRRrZxa

— TCS New York City Marathon (@nycmarathon) November 5, 2023

“(Winning in) London is not easy, but I worked hard to win New York and my training has all been OK since then, so I am ready,” said Tola, who also took the 2023 Great North Run title.

“Everything is good with what my coaches have prepared for me to win, so we can hope for a good result on Sunday.”

The late Kelvin Kiptum, who was killed in a car accident in February at the age of 24, set a new London Marathon record with victory last year.

While that mark of 2hrs 1min and 25secs is unlikely to be tested on Sunday, Tola is still confident of a swift pace.

“If we go together to help each other, then we will run with a better time,” Tola said.

“It depends on a pacemaker, but it is OK for me to go fast, and if it is a normal (pace) then that is also OK for me.”

Emile Cairess will lead Britain’s hopes in the elite men’s race, having finished sixth on his debut last year.

Cairess is aiming to better the Olympic qualifying mark to join training partner Phil Sesemann in the Team GB squad for Paris.

The 26-year-old, though, also has one eye on a long-term target of breaking Sir Mo Farah’s six-year-old British marathon record, which was set in Chicago.

“I have a time in my head. I will be trying to run maybe about three-minute kilometres,” Cairess said.

“Mo’s British record is something I definitely want to beat in the near future, but I am not looking at that this weekend.”

Scottish marathon record-holder Callum Hawkins will make his return in London following a number of injury setbacks, which included ankle surgery after the Tokyo Olympics.

Marc Scott, winner of the Great North Run in 2021, is set for a marathon debut, along with Mahamed Mahamed.

Canadian Boston Marathon age-grouper shares tips for running as we age

The Halifax runner took up running in his early 60s, and ran his fourth Boston Marathon on Monday.

Sandy Rutledge began running in his early 60s; he has run the Boston Marathon four times. The Nova Scotian clocked an impressive 3:31:38 at Monday’s 128th running of the famous race, earning him second place for his division and top Canadian in that age bracket.

“It was a slower than normal Boston, with the heat,” Rutledge told Canadian Running after his race. “I backed it off and went a little slower than last year, because I didn’t want to push it and not finish.”

After a decade of running, Rutledge knows what he needs to do to stay competitive, but above all else, he’s looking at his longevity in the sport. “My goal is to run as long as I can,” he says. “In my 60s, I could run seven days a week and over 100 kilometres per week, but I’ve now backed that off to five days a week and lower volume,” he adds.

Rutledge has completed around 19 marathons and several shorter-distance races. And he has stayed relatively injury-free, thanks to a couple of key regimens that anchor his weekly training.

“I take Tuesdays entirely off running, and I do strength training,” he says, acknowledging that the consistency of these sessions has helped his healthy running streak. “I focus on the core in these… as we age, many people tend to develop back issues, and I’m no exception.”

Rutledge also shared that 20 to 30 minutes of daily stretching, often before his runs, has also played a big role in injury prevention.

As his career in real estate has wound down, Rutledge is grateful to running for helping him keep a daily routine, and a sense of purpose. “I wake up at 5 a.m.–I’m a morning person,” he says. “Running has brought me a sense of youth. I have continued doing most of the things I could do when I was younger, and I think running has done that for me.”

Having taken up running later in life than many other runners, Rutledge encourages anyone to give it a try if they’re curious, no matter their age. “I started really slow,” he says. “It began with walking and then adding in some running slowly… maybe a kilometre to start, and building up from there.”

Rutledge has no plans to slow down. “I’ve heard that most people have a 15-year life cycle in the marathon, and I’m 10 years in,” he says. “I’d like to keep running marathons into my 80s, but as long as I can keeping running five days a week, I’ll adjust the speed and the distances of my races, if I need to.”

Rutledge is looking forward to, hopefully, running the Athens Marathon later this year or next.

“That’s where it all began,” he says of the marathon. “I think we all owe it to the running gods to do that one at least once.”

Runners Disqualified After Competitor Was Allowed to Win Race

Three runners seemed to allow Chinese runner He Jie to finish ahead of them at the Beijing Half Marathon. All four have now been disqualified.

In video footage of the Beijing Half Marathon finish line, three runners abreast who are in the lead subtly slow their pace and one motions with his hand for He Jie of China to pass them and win the race. The video has gone somewhat viral as many running fans found issue with Jie being essentially given the win. 

Jie ran together with the other men, Robert Keter and Willy Mnangat of Kenya and Ethiopian runner Dejene Hailu Bikila for the entire race, and Mnangat told BBC Sport that they were working as Jie’s pacers. “I was not there to compete,” Mnangat said. “It was not a competitive race for me.” 

Mnangat said the three African runners, as well as a fourth who dropped out before the finish, were hired to help Jie, the 25-year-old Chinese national champion and record holder (2:06:57) for the marathon, to a Chinese half marathon record. 

“I don’t know why they put my name on my bib/chest number instead of labeling it as a pacemaker,” Mnangat told the BBC. “My job was to set the pace and help the guy win but unfortunately, he did not achieve the target, which was to break the national record.”

He won in 1:03.44, missing the record by a little over a minute, while Mnangat, Keter, and Bikila tied for second place. 

However, after the Beijing Sports Bureau launched an investigation into the circumstances around Jie’s half marathon finish, all four runners were disqualified and required to return their medals and award money. The special committee investigating the situation found that the main organizers of the race had not been made aware before the race that Jie would be running with pacers.

“We deeply and sincerely apologize to the world and to every part of society, that we did not discover and correct the mistakes in time at this race,” the committee said in a statement. As punishment, Zhong’ao Lupao Sports Management Co., the main organizer of the race is losing its right to host the Beijing Half Marathon.

October the biggest month for marathons: Apple Heart and Movement Study

Apple has released an update on users’ walking and running workouts from the Apple Heart and Movement Study, which is based at Brigham and Women’s Hospital in Boston. 

The study found October to be, by far, the most popular month for marathons in the U.S.; more marathon-length workouts were run by Apple Watch users in October than any other month–but, surprisingly, every month of the study yielded at least five marathon workouts, even during the pandemic. November was the next most popular month, followed by April.

This makes sense, when you consider that three of the U.S.’s biggest marathons (Chicago, the Marine Corps Marathon in Washington, D.C. and the Portland Marathon) are all in October, November has the country’s biggest (New York City), as well as the Philadelphia Marathon and April has Boston (the third largest U.S. marathon). 

More on the study

Between November 2019 and Jan. 1, 2024, almost 200,000 U.S. Apple Watch users recorded at least one walking workout and almost 100,000 users recorded at least one running workout. One workout in five years may not sound like much, but it’s enough for researchers to identify people who exercise (as distinct from the general population who either do not exercise, or who don’t record their exercise on their Apple Watch) and to use their data for research purposes. All users in the study gave permission for their data to be collected and analyzed.

More than half of those almost 300,000 users did at least one 5K walking or running session during the study period. The study notes that the 5K distance is popular with those who are new to running, because it can be accomplished over a relatively short period and does not require the same time commitment or fitness as longer endurance events, such as the marathon.

As one might expect, for the highest percentage of people, their longest logged workout was 5K, and the percentage decreased steadily for the 10K, half-marathon and marathon; for less than two per cent of runners (defined as people who logged at least one running workout during the study period), the marathon was their longest logged workout. The study found that 1,507 participants ran a total of 2,623 marathons during the five years of the study.

New York runner receives marathon rejection email with his face on it

Getting into marathon majors like Boston and New York is hard enough, now picture the rejection email having your face on it. Well, that was the case for New York’s own Nick Parisi, as reported by NBC New York. Parisi applied for a spot in the 2024 New York City Marathon, only to receive an email with his own image giving finger guns, saying better luck next year.

When Parisi received the email on March 28, he did not expect to be the face of rejection. He also did not expect his rejection story to go viral. Almost 160,000 rejection emails went out from the New York Road Runners (NYRR), all of them with Parisi’s image on them. (But he was the only runner to see his own face.)

The photo generated the nickname Negative Nick online. “I did not expect to become an internet meme,” Parisi said. 

The story has a happy ending for Parisi, though. The viral photo reached the NYRR marketing team, and they felt they had to make it up to him. NYRR CEO Rob Simmelkjaer showed up at Parisi’s club Front Runners NYC last week, apologizing for the mix-up and offering him a guaranteed spot at the 2024 TCS New York City Marathon start line with the bib “Positive Parisi.”

Parisi, who ran his first marathon in New York last year, is entered in his second marathon this September in Berlin. A few weeks before he races New York again this year, he will be running Berlin in honour of his mother, who passed away in 2022 from a rare form of skin cancer (mucosal melanoma). He is raising funds for Fred’s Teams and Memorial Sloan Kettering Cancer Center in New York. To go along with the apology, NYRR will match Parisi’s final donation amount. He has raised nearly USD $2,000 so far.

There’s No Such Thing as Too Much Post-Workout Protein

A new study blows up the conventional wisdom about maximum protein doses for athletes.

One of the key articles of faith of modern sports nutrition is that your body can only use a certain amount of protein at a time. Opinions differ on what that amount is. It might be as little as 20 grams; it might be as much as 40 grams, particularly for older adults whose bodies are less sensitive to the muscle-growth-stimulating effects of protein. Maybe it needs to be expressed relative to body size, like 0.4 grams per kilogram of body weight, rather than as a fixed number. Those details don’t matter here; the point is that there’s a maximum.

The reason that’s important is that most North Americans eat lots of protein, but don’t spread it evenly throughout the day. A typical pattern might be 10 to 15 grams at breakfast and lunch, then 65 grams or more at dinner. That means that at breakfast and lunch, you’re not getting enough protein to max out the synthesis of new muscle protein. At dinner, on the other hand, you’re getting too much, so the excess will simply be burned for energy. The better solution, according to this logic, is to smooth out your protein consumption so that you’re getting at least 20 grams (or 40 or 0.4 grams per kilogram or whatever) at each meal, adding a protein-rich snack sometime during the day, and perhaps even another one right before bed.

That’s the conventional wisdom. So a recent study in Cell Reports Medicine from researchers at Maastricht University in the Netherlands, led by noted muscle physiologist Luc van Loon (whose vivid, no-nonsense advice I’ve written about previously), has generated plenty of buzz. In short, van Loon’s new data suggests there’s no upper limit on protein after all, and that huge doses of protein—they use 100 grams in the study, because that’s about how much protein they figured they could eat at a barbecue without force-feeding themselves—produce proportionately larger increases in the formation of new muscle.

The study involved 36 volunteers split into three groups. They each did a one-hour weight-training workout and then immediately downed a drink containing either 0, 25, or 100 grams of protein. The protein came from the milk of a Holstein cow that the researchers injected with a special carbon isotope tracer. This meant that one of the amino acids in the milk had a slightly different chemical form than usual, enabling the researchers to track the progress of the protein drink as it was digested and incorporated into new muscle proteins in the subjects’ bodies. (I once interviewed one of van Loon’s postdocs about an earlier “glowing cow” experiment, and he described the unexpected responsibilities he had to take on: “My job was to talk to them, brush them, and basically keep them in a good mood,” he recalled. “If the animal becomes stressed, milk production declines, so we treated them like princesses.”)

Anyway, the next part of the experiment basically involved sitting around for 12 hours and taking a bunch of blood samples and muscle biopsies to figure out what was happening in the subjects’ muscles following the exercise-protein combo. That combination is important: both resistance exercise and eating protein boost the formation of new muscle protein, but putting them together within a window of four to six hours produces a muscle-building effect that’s greater than the sum of its parts. The full suite of measurements and analysis is extremely complex (and free to read about, if you’re interested), but the most important parameter is how much new muscle protein is being synthesized, because that’s what (more or less) dictates how much muscle you’ll gain over time.

There are two key things about the study. One is the time frame: most previous studies only monitored muscle protein synthesis for six hours or less, so 12 hours provides a much longer window for the effects of a big protein dose to show up. The second is the protein dose: previous studies topped out at 45 grams, so it may have been hard to see big differences compared to, say, 20 or 30 grams.

Here’s the key result, showing protein synthesis over the 12 hours following the workout and protein drink. Black circles are the 100-gram group; grey circles are the 25-gram group; and white circles are the 0-gram control group:

The effect isn’t subtle: the 100-gram group is getting way more protein synthesis than the 25-gram group right away. And the biggest difference comes after the six-hour (i.e. 360-minute) mark: by that point, the 25-gram group is back to baseline, while the 100-gram group still hasn’t gone back to baseline even after 12 hours. The extra protein synthesis isn’t exactly proportional—that is, four times more protein doesn’t give you four times the synthesis—but it’s substantial.

There’s a straightforward conclusion here, which is that the idea of a maximum protein dose—at least, one at 40 grams or less—was wrong. You always want to be cautious about chucking away a whole bunch of seemingly settled science on the basis of a single study. But this study seems solid, and it has identified some clear gaps—in duration and protein dose—in the earlier studies that it’s overturning. So let’s assume for now that it’s correct. The question, then, is what it means for how athletes should eat.

For practical purposes, the real apples-to-apples comparison would have been 100 grams of protein versus four doses of 25 grams spaced four hours apart. Which pattern would produce more protein synthesis in that comparison? Nobody knows at this point. There are a bunch of other reasons that I’ll be sticking with three meals a day, including the fact that I really enjoy all my meals. As an endurance athlete, I’m also as conscious of my carbohydrate supply as I am of protein. And even for protein and muscle-building, there are lots of unanswered questions—like whether you’d need to time your workout around your 100-gram protein bomb. If I lift weights in the morning then get all my protein in the evening, or vice-versa, does that still work?

There are certainly people who are into the one-meal-a-day thing, and for these people this is an important result. In their discussion, van Loon and his colleagues note that their findings suggest that time-restricted feeding shouldn’t necessarily lead to muscle loss. For me, the main takeaway is that it’s probably not as important as I once thought to spread my protein perfectly throughout the day. That won’t change how I actually eat, because getting 25 grams of protein at every single meal has always been more aspiration than reality—but at least I’ll feel less guilty about it

Running with Your Dog Is Good for Your Health, According to Science

Running with your dog offers great health benefits for you and your four-legged friend. Here's what we know. We all know that running makes humans healthier. Lace up a pair of shoes and, before you know it, you’re experiencing a boosted immune system, stronger body, higher bone density, and enhanced overall wellness. In many ways, running provides athletes with a fountain of youth.

But running with your dog further maximizes those perks, allowing you to further capitalize on your time on the trail. It’s easy to write this idea off, claiming that dogs just make us happier, so, of course we’d love our doggy trail runs more than our solo runs. However, current research shows that owning and recreating with a dog not only boosts mental health, it also boosts your physical strength and fitness. After looking into the details, here’s what else we know about the benefits of running with your dog.Research consistently demonstrates that spending time outside has largely positive impacts on the human mind, helping to calm anxiety and depression while boosting concentration and attention. It turns out that owning a dog increases the amount of time that you spend outside. In fact, dog owners have been shown to spend three times the amount of time exercising than non-dog owners. Plus, your running endurance gets a huge boost when you grab your pet and hit the trails.

British runner and coach Holly Stables, a former elite international marathoner and mountain runner, said that sometimes the UK’s weather makes her want to train inside, but being a dog owner forces her to get outside. “Sometimes I want to go on the treadmill,” she said, “but I can’t because I have to take the dog out.”

She added that running with your dog is likely to make the pet stronger, which can be both a blessing and a curse. Once they reach that peak level of fitness, they need to more regularly blow off steam, making you even more accountable to getting outside.

Stables said that her dog is easily as excited to get out the door as she is (more on this later), a sentiment he conveys by sitting at the bottom of the stairs while she puts her running shoes on, which makes it really difficult to choose to leave him at home. However, finding the balance between taking your dog on a run and prioritizing your training can be tricky.“I think having a dog to run with, especially if you run a few times a week, is perfect. If you’re training really hard, it can be tricky,” she said.

For some runners, owning a dog might be just what they need to create a regular routine. Those who operate on a strict training schedule might find balancing doggy runs with training to be challenging. Or, in Stables’s case, sometimes she’ll take her dog out for the first few miles before dropping him off at home and continuing her journey.

Jeffrey Stern, a California-based runner and coach, agrees that owning dogs is more likely to get him out the door. “In my experience, most dogs want to get out and play and walk. It definitely keeps you active,” he said. “The daily walk, or even the daily double, is pretty non-negotiable. One of [my dogs] doesn’t like the rain; the other doesn’t mind the rain. But they’ve gotta get out. So even if we’re not running we’re walking or hiking. That’s definitely one of the benefits of having dogs—you can only be lazy to a point.”

Dog breeds and personalities vary widely, which means the effects of running with them may vary, too. Some dogs might be willing to sustain a fast pace for large chapters of time, while others might struggle with pacing or simply refuse to speed up.

Stern finds that his dogs increase the fun factor, and they often drive him to run faster. “I don’t run with them every day, but on the days I do we’re definitely moving,” he said. They add to his motivation, which can be a helpful tool on speed runs. “On days when I want to run fast, I’ll take them. They kind of know one speed until they drop (which is kind of the opposite of my training principle). I don’t think pacing is their strong suit.”

Stern’s dog’s relentlessness can be both a powerful tool and an Achilles’ heel. While the quality helps him increase his pace in some situations, it can be difficult to get his dogs to slow down their pace, which is why he’ll leave them home on moderate runs.Dog lovers almost immediately experience the feel-good release of oxytocin upon seeing a pup. Being around dogs not only makes many people happier, it also has a positive impact on their cardiovascular health.

A Swedish study that evaluated 3.4 million people between the ages of 40 and 80 with no history of heart disease found that dog owners had a 15 percent lower risk of cardiovascular disease. Additionally, dog owners are 31 percent less likely to die of heart-related conditions like strokes and heart attacks.

Not only do dogs seem to have a direct impact on heart disease, but they’ve also been shown to decrease heart rate and blood pressure in humans, meaning that they likely reduce stress and anxiety in conjunction with reducing heart disease risk factors.

Many of these benefits are reciprocal, meaning that dogs that run also experience a reduction in cardiovascular disease, too, while boosting joint health, respiratory function, and immune strength. And since dogs are also highly attuned to their owners, reducing your own anxiety and stress levels can help you to lower your dog’s levels, as well.Finally, you’re not the only one that experiences the runner’s high. Dogs also experience this phenomenon, according to a study that was published in the Journal of Experimental Biology. Like the human endocannabinoid high, the dog’s runner’s high can last anywhere from a few minutes to a few hours, leaving them in a better state of both physical and mental health, which can lead to longer lives.

Additionally, running with your dog not only makes them feel good, but it also seems to increase the human-pup bond. “My first pointer was the love of my life from the time he was a pup. They’re very willful. They can really test you. When I started running with him, he just clicked. He wanted to be with you. It was so cool to see,” said Stables.

While, admittedly, there isn’t a wealth of research that evaluates whether people who are more inclined to own a dog are simply more active, there does seem to be a link between dog ownership and wellness. The benefits of running with your dog extend beyond the experience of joy. They encapsulate everything from enhanced fitness and health, to more feel-good chemicals and positive mental health outcomes.

Do you want to hold yourself accountable to spending more time on trail? Are you looking for ways to improve your overall health? Chances are that taking a pup out might help. Although the specific benefits of running with your dog are varied, the movement certainly contributes to better overhaul health, consistency, and accountability for both you and your furry friend.

Kenenisa Bekele honors Kelvin Kiptum ahead of London Marathon

Kenenisa Bekele has honored the late Kelvin Kiptum's legacy ahead of a poignant London Marathon, reflecting on his profound impact on running.

Ethiopia's Kenenisa Bekele has expressed profound sentiments as he prepares for the upcoming London Marathon set for Sunday.

The marathon will be marked this year by the absence of world record holder Kelvin Kiptum whose life tragically ended in a car accident in February.

Kiptum, only 24 at the time of his death, had set a staggering course record at last year's London Marathon and had become a prominent figure in the sport.

Speaking to reporters, Bekele underscored the deep respect and admiration he and his fellow athletes hold for Kiptum.

“Kelvin of course, all of us miss him. Even within his short time, he has been setting an amazing history,” Bekele reflected.

 “The course record is also under his name and we are all remembering him."

Bekele added that Kiptum’s impact transcends his record-setting performances.

 “We put him in a special place in our heart because in a really short time he has done a lot for our sport,” he said.

With the race ahead, Bekele is aware of the challenges in surpassing the benchmarks set by Kiptum. 

The course in London demands a strategic approach, something Bekele is well accustomed to. 

“Most of the time in London, maybe the first half is a very fast start because of pacing, but with me it can depend,” he explained.

Other top contenders, such as Ethiopia’s Tamirat Tola, the reigning New York Marathon champion, are also entering the race with high expectations. 

Tola, optimistic about his preparation, remains focused on the present challenge. 

“My training is OK and my body is okay, so we will see (what happens) on Sunday,” he noted.

Before the race starts, memory of Kiptum will be honored with 30 seconds of applause a moment meant to reflect on his contributions and celebrate his life. 

Three simple core exercises every runner should make time for

Every runner knows core strength is one of the foundations for success in their sport. From helping you to stay upright while running to protecting your spine, the benefits of a strong core extend beyond just helping prevent injury.

With a myriad of core workouts available on the web, it’s easy to get overwhelmed when deciding how to target this massive muscle group. We’ve compiled four simple, yet effective, workouts that you can fit in before or after your run in just a few extra minutes.

1.- Plank

There are many plank variations, and the beauty of this exercise is that it requires no equipment. High plank (arms extended) and low plank (on the forearms) are the simplest versions, but side plank allows you to target the smaller muscles in the core, such as the intercostals. Add in some movement like plank walk-ups, and you have several options to rotate into your routine, ensuring you don’t get bored. Increasing the duration of a plank hold is another way to make this increasingly more challenging as you progress.

2.- Boat

Any runners familiar with yoga may recognize this one. Similar to the plank, boat pose can take several different variations that can increase or decrease its difficulty and target different areas of the core. You’ll feel a simple, still boat pose in your lower abdomen, but challenging yourself with some prayer twists brings the heat to the side abs, too. While in the posture, bring your hands to heart-centre and alternate touching one elbow on the ground at a time. Bicycle and simple crunches are another great option.

3.- Bridge

This one packs a lot of punch for how simple it is. In a successful bridge, runners will need to activate their glutes, another muscle group essential to injury prevention in running. As with the other two exercises, runners can keep this one simple or add single-leg movements to isolate the individual glutes and provide deeper strengthening.

Runners not currently doing extra core work will see the benefits with a few repetitions of these exercises weekly.

Ruth Chepngetich set to conquer 2024 London Marathon amidst elite competition

Ruth Chepngetich is targeting victory and a record at the London Marathon against a strong field as she eyes Olympic selection.

Two-time Chicago Marathon champion Ruth Chepng’etich is poised for a challenging race at the 2024 London Marathon this Sunday. 

Chepng’etich, a formidable competitor who secured third place in the 2020 edition of the event, is aiming for a strong performance, although she has not discounted the possibility of setting a new record. 

The pacemakers in the marathon will play a crucial role in maintaining the pace for the women's group, aiming to beat the women-only world record—a distinct possibility in London where the elite women compete in a separate event from the elite men and the larger mass of runners.

In a press conference ahead of the race, Chepng’etich expressed both enthusiasm and realism about her prospects against a competitive field. 

"I’m happy to be back after that race in 2020. I’m ready to run well, but the field is so strong," she stated. 

Her main rivals include Ethiopia's Tigst Assefa, Kenya's Brigid Kosgei, Olympic champion Peres Jepchirchir, and Yalemzerf Yehualaw from Ethiopia, who won the London Marathon in 2022.

"Everybody here is chasing something. For me it’s about winning first, then I’ll think about setting records," she added. 

The London Marathon has been a stage for numerous world records since its inception, with seven records broken to date, including Paula Radcliffe's unmatched 2:15:25 in 2003. 

The marathon’s route, largely unaltered since 1981, takes runners through some of London’s most scenic landmarks, such as the Tower of London and the Houses of Parliament, starting from Greenwich Park and concluding on The Mall in front of Buckingham Palace.

Chepng’etich also touched upon her Olympic aspirations, noting the importance of the upcoming race for her selection to the Kenyan national team for the Paris Olympics. 

"The Federation will make its selection after Sunday so we’ll see. But winning in London will be harder than in Paris," she noted.

Eritrean runner Nazret Weldu wants to get to Paris via Vienna

Nazret Weldu intends to get to Paris via Vienna on Sunday. The Eritrean long distance runner is among a number of athletes who target a last minute qualification for the Olympic Games in August at the Vienna City Marathon.

Weldu is the favorite in the women’s race and could produce the first ever Eritrean victory in the history of Austria’s major road running event.

A total of over 42,000 runners have entered the 41st edition of the Vienna City Marathon. This is the third highest entry number of the event. For the first time since 2013 there are more than 10,000 marathon runners among them. The Vienna City Marathon is an Elite Label Road Race of World Athletics.

Nazret Weldu broke the national marathon record at the World Championships in Eugene in 2022 with 2:20:29. She placed fourth and missed the bronze medal by just eleven seconds. She was additionally unlucky since the qualifying period for the Olympic Games in Paris did not start until a few months later. Nazret Weldu ran two impressive marathons in 2023 as well, but somehow still did not achieve an Olympic qualifier. She was sixth in Boston with a fine 2:23:25. However this course is not record eligible, so World Athletics does not accept the Boston times for qualification. Next Nazret Weldu produced another very strong performance at the World Championships: In tremendous heat she finished eighth in Budapest – this time she was outside the 2:26:50 Olympic qualifying time with 2:27:23.

“I was fourth in the World Championships in 2022 and eighth in 2023 and still I am not qualified for the Olympic marathon this year in Paris,“ she said during Thursday’s press conference in Vienna. “But now I have the big chance to finally do it here in Vienna. My goal is to run a fast time on Sunday. I will see how it goes during the race. If there should be problems then I will make sure to run just fast enough to qualify for Paris,” explained Nazret Weldu, who trains in Ethiopia. “The reason for training in Addis is that I have a strong training group there.“ Among her training partners is Ethiopia’s 2022 World Champion Gotytom Gebreslase who was runner-up in Budapest last year.

While fellow Eritrean Dolshi Tesfu had to cancel her start in Vienna due to visa problems the strongest challenge for Nazret Weldu will probably come from two Kenyans: Shyline Torotich won the Enschede Marathon last year with a personal best of 2:22:45. The personal record of Rebecca Tanui is in a similar time range. She took the San Sebastian Marathon in 2022 with 2:23:09 and has the advantage of knowing the course in Vienna. A year ago she was fourth here with 2:26:34 when there were warm conditions.

“Last year I was unlucky since I was injured two weeks before the race. During training a motorcycle hit me from behind. This year I am fine,” said Rebecca Tanui. “For me the cooler conditions forecasted now are better than the warm weather we had last year. So I hope to run a PB on Sunday.“

Namibia’s Helalia Johannes is the fastest woman on the start list with a personal best of 2:19:52. The 43 year-old is not expected to join the first group which is likely to run roughly a 2:22 pace. However she will be among those runners who target the Olympic qualifying time of 2:26:50. Jovana de la Cruz Capani of Peru will probably join this group as well. To be among the three fastest runners of her country during the qualifying period she needs to improve her PB of 2:26:49 by just three seconds.

With a surprise improvement to 2:26:43 in Valencia last year Austria’s Julia Mayer has achieved the Olympic qualifying time. “I am ready to go on Sunday, it is a home game for me. I don’t expect to run a PB, but the goal is to achieve a very good place,“ said Mayer.

Kenyans Faith Chepkoech and Winny Kosgei are part of this year’s “OPEC Fund Rookie Team” in Vienna. They will both run their marathon debuts on Sunday.

Should trail running be an Olympic sport?

Did you know that off-road running was part of three historic summer Olympic Games, including the 1924 Olympics in Paris? One hundred years on, runners from four different clubs in Britain have come together to launch a campaign to bring trail running (as we now call it) back to the Olympics. The next Games to include new sports is Brisbane 2032, and the group of passionate trail runners feel strongly that trail running deserves a spot.

“At Paris 2024, four new sports are being added that include breakdancing, surfing, skateboarding and sport climbing,” runner Jimi Harrison said in an interview with British media outlet The Star. “We feel that new Olympic sports should reflect the trends and popularity of the current day and believe the time has come for trail running to be adopted at future Olympics.”

To raise awareness for the cause, Harrison and the group ran a relay of more than 455 km, from London to Paris. Their feat ended on Sunday in the French capital.

Backed by running shoe brand Merrell, the group are calling on Olympic decision-makers. They have written an open letter to representatives of the International Olympic Committee (IOC) and International Trail Running Association (ITRA) to support their cause. (Merrell recently signed Olympian Alexi Pappas to its athlete roster. Pappas, who raced the 10,000m at Rio in 2016, setting a national record for Greece, ran two big trail ultras in 2023: the Black Canyon 100K and the Leadville 100.)

Some would argue that cross-country running is a more obvious fit for inclusion in the Olympics. With shorter, looped, spectator-friendly courses, cross-country could be more attractive to broadcasters, thus generating more interest. And cross-country usually features track runners. There is less crossover between track and trail running, though it’s not unheard of for track runners to transition to trails, as we have seen.

This is not the first attempt to bring trail running to the Olympics. In 2021, a trail running company from Spain launched its own campaign to bring it to the 2028 Olympics in Los Angeles. (They were not successful.)

Trail running has increased significantly in popularity in recent years, thanks partly to events like the Barkley Marathons, UTMB (Ultra-Trail du Mont-Blanc) and the Golden Trail Series, which make international news headlines.

Kipruto confident ahead of Paris Olympic Games debut

Kenyan long-distance runner Benson Kipruto has vowed to light up the 2024 Paris Olympic Games on his way to a podium finish.

Kipruto pledged a master-class act at the Games, saying he would be out to prove the nation’s mettle as an athletics powerhouse

Kipruto, 33, comprises the talent-laden list of Kenyan male marathoners tasked with flying the country’s flag at the premier quadrennial global showpiece.

He will hold forte for the East African athletics powerhouse alongside compatriots Eliud Kipchoge, Alexander Mutiso, Vincent Kipkemoi Ngetich and Timothy Kiplagat.

He heads to the French capital booted by impressive credentials in his stellar career having previously tucked away the 2021  Boston Marathon, the 2022  Chicago Marathon as well as the Tokyo Marathon earlier in the year.

Kipruto, who will be testing his grit for the first time in the official Kenyan colours, has pledged to stamp authority in his maiden assignment for the East African nation.

“I consider it a special honour to compete for my country in the Olympics because I’ll be doing it for the first time in my career. This means a lot to me,” Kipruto remarked.

It will also be the first time he will be involved in a team effort having battled on his own in the past. Kipruto, however, said he is not quaking in the boots at the thought of navigating the unfamiliar waters.

“It will be a whole new experience because I’m used to battling for individual effort as opposed to teamwork. I’m trying as much as I can to learn the new ropes.”

Kipruto said he is not under the pump to stamp his authority in Paris.

“I don’t feel any pressure since I know what the race entails. I have participated in many other races and, therefore, appreciate the significance of remaining calm.

“I’m ready for the challenge and up to the task ahead,” Kipruto stated. Kipruto said he will adopt a mental strategy in the cut-throat competition while acknowledging he will require a lot of resilience and fortitude to get the job done and dusted.

“The secret is to maintain your composure until the very end of the marathon. Therefore, it is crucial to always forget everything when you are at the starting line. The race is 42km long and requires one to exercise a lot of patience and refrain.”

The athlete said he draws inundated inspiration from his childhood hero Eliud Kipchoge whom he will unfortunately trail his guns on this time around.

Big changes ahead for TCS Toronto Waterfront Marathon weekend

The Toronto TCS Waterfront Marathon will now be a full-fledged race weekend, with the 5K event moving to Saturday.

October’s TCS Toronto Waterfront Marathon can now call itself a race weekend. On April 16, Canada Running Series announced it has been granted a permit from the City of Toronto to host the annual Waterfront 5K race on Saturday, rather than on marathon Sunday.

The 5K event will still be run in conjunction with Sunday’s marathon and half-marathon, but will now be held on Saturday morning, bringing a true event weekend vibe to Toronto this fall as the race celebrates its 35th anniversary.

In the past, the 5K event has followed a point-to-point course, starting at Ontario Place on Toronto’s Lakeshore Blvd. and finishing in front of Toronto City Hall in Nathan Phillips Square. According to race director Alan Brookes, the 2024 5K route has not yet been finalized, but will likely be a looped course starting and ending at Nathan Phillips Square.

Registration for the Toronto race weekend 5K opened on Tuesday and will have a cap of 8,000 participants. Runners can also enter multiple events, combining Saturday’s 5K with Sunday’s marathon or half-marathon. Those already registered for the marathon or half-marathon will receive an email with a $10 discount code if they choose to register for the 5K.

“We are thrilled with this development and believe it will take the TCS Toronto Waterfront Marathon to the next level,” said Charlotte Brookes, national event director for Canada Running Series. “It signals the next era of running in Toronto, with a complete weekend of races, as seen at other world marathons in New York City, Boston, London and Chicago, and here in Canada in Montreal, Ottawa, Halifax and Regina.”

Registration for the Toronto race weekend 5K opened on Tuesday and will have a cap of 8,000 participants. Runners can also enter multiple events, combining Saturday’s 5K with Sunday’s marathon or half-marathon. Those already registered for the marathon or half-marathon will receive an email with a $10 discount code if they choose to register for the 5K.

“We are thrilled with this development and believe it will take the TCS Toronto Waterfront Marathon to the next level,” said Charlotte Brookes, national event director for Canada Running Series. “It signals the next era of running in Toronto, with a complete weekend of races, as seen at other world marathons in New York City, Boston, London and Chicago, and here in Canada in Montreal, Ottawa, Halifax and Regina.”

This year’s Toronto Waterfront Marathon and Half-Marathon will take place on Sunday, Oct. 20, with the 5K on Saturday, Oct. 19. For more information and to register for Toronto race weekend, visit www.torontowaterfrontmarathon.com.

World record holder Tigst Assefa out to make history in first London Marathon

World record holder Tigst Assefa hopes to set a new women’s-only best time in the TCS London Marathon on Sunday and believes it will be tougher to win than this year’s Paris Olympics.

Ethiopian Assefa smashed the world record in September when she finished the Berlin Marathon in two hours, 11 minutes and 53 seconds.

Next in Assefa’s sights is success in her maiden London Marathon and the women’s-only record, which is 2:17:01 and was set by Kenyan Mary Keitany at the 2017 event.

“I am very happy to be in London for the first time,” Assefa said via a translator.

“I did train very well for Berlin and I have trained well for this one. God will show how good I am on Sunday.

“I have prepared very well for this race and I am sure I can beat the course record here. As I am sure all my competitors here will feel as well.

“Regardless of whether it is London or Berlin, it will not change my strategy at all.

“I am here to win.”

Assefa took part in pre-race press duties on Thursday and was joined at the media centre in St James’ Park by Brigid Kosgei, Ruth Chepngetich and Peres Jepchirchir.

Kosgei of Kenya held the world record until Assefa broke it in September but has won the London Marathon twice.

All four athletes were asked if victory in Sunday’s 26.2-mile race would be harder than winning the marathon at the Paris Games after London Marathon race director Hugh Brasher suggested that would be the case on Wednesday.

Only Kosgei felt the Paris Games would be harder with Assefa, Chepngetich and Jepchirchir all in agreement this weekend’s strong field made Sunday’s race the most difficult to win.

After Kosgei failed to finish last year’s race due to injury, she revealed preparation this time had gone well.

“I am happy to be here again this year,” Kosgei said. “Last year when I reached here I was not feeling well.

“I have been preparing well in Kenya and I am ready.”

Olympic champion Jepchirchir finished third in 2023 and backed a women’s-only record to be set this weekend.

Jepchirchir added: “On Sunday I know the field is strong and I know it is not easy. We are running with strong ladies.

“For myself, when I see the field is strong, I see the (course) record on Sunday. Yes, may the best win.”

Kenyan trio of Peter Mwaniki, Emmaculate Anyango and Bravin Kipkogei headline the 16th edition of TCS World 10K Bengaluru

The Kenyan trio of Emmaculate Anyango, Peter Mwaniki and Bravin Kipkogei headline the 16th edition of TCS World 10K Bengaluru on April 28.

The World Athletics Gold Label Road Race is a Sh27m prize money event featuring some of the world's most accomplished road and track athletes.

Anyango, the world's second-fastest woman over 10K, clocked 28:57 in Valencia while finishing behind compatriot Agnes Ngetich, who posted a 28:46 world record.

A silver medalist at the 2019 African Junior championships in 3000m, Anyango barely missed the podium at this year's World Cross Country Championships in Belgrade, Serbia.  

“I am very excited to be in Bengaluru for the first time for this incredible event, which has gained a worldwide reputation for being one of the best 10K races. I have heard so much about the events hosted in India and the running revolution they began nearly two decades ago," said Anyango.

"I am looking forward to being there and doing my best. The field of runners in the women’s category is quite strong this year and I love a good challenge."

She will be joined by Lilian Kasait (29:32), Faith Chepkoech (29:50), Loice Chemnung (29:57), Cintia Chepngeno (30:08) and Grace Nawowuna (30:27). 

Two Ethiopians, Aberash Minsewo, this year's Tata Mumbai Marathon winner, and Lemlem Hailu, 2022 World Indoor 3000m champion, add further shine to the women's start lists.  

Mwaniki is the fastest among the men with a time of 26:59 he achieved while finishing third in Valencia earlier this year. He is the 19th runner in the World to run 10K in under 27 minutes. 

Kipkogei, the 2019 African junior champion over 10,000m is credited with 27:02 from Madrid last year while Kiprop, clocked an impressive 27:16 this February at Castellon, Spain.

They will keep the race interesting.   

Two more Kenyans, Hillary Chepkwony, last year's third-place finisher, and Patrick Mosin, the runner-up in Castellon the previous year, are expected to provide the necessary boost to return fast times.

Two young runners, John Wele from Tanzania and Boki Diriba from Ethiopia may also threaten the Kenyans.  

Kenyans Nicholas Kimeli (27:38) and Irene Cheptai (30:35) have held the course records in Bengaluru since 2022.

The winners in the men's and women's categories will each take home Sh3.3m.  A course record bonus of Sh1m is also up for grabs.

Time on feet training–is it right for you?

Time on feet training is becoming increasingly popular, but who is it best for?

Time on Feet (ToF) training is an approach that prioritizes the duration of a run rather than specific distances. Emphasizing the time spent running, rather than the pace or distance covered, this training method can offer unique benefits for certain types of runners. Canadian Running spoke with Jason Fitzgerald, a coach, 2:39 marathoner and host of the Strength Running Podcast, to learn what ToF training entails and who should consider incorporating it into their program.

The basics

In ToF training, runners aim to meet a prescribed duration for their training runs instead of focusing on a specific distance. For instance, a training plan may specify a two-hour long run, rather than a set mileage. This approach allows them to maintain a consistent effort without the pressure of reaching mileage targets.

Benefits for competitive runners

Fitzgerald says ToF training can be particularly valuable for competitive runners who want to avoid the pressure of running at a specific pace. By prioritizing time, athletes can focus on maintaining a comfortable effort level without the constraints imposed by set distances. This approach allows for better pacing control and helps prevent overexertion during training.

Fitzgerald notes that race-specific workouts and training for specific distances should not be neglected entirely. While ToF training provides flexibility, distance-focused training is crucial to prepare for races that follow set distances. “Races are rarely run by time (i.e., the most you can run in one hour) so it’s helpful to focus on distance when you want to run race-specific workouts or ensure that you can finish a long race, like a marathon,” he says.

The benefits for new runners

For novice runners, ToF training offers a valuable approach to building endurance and capacity gradually. Rather than focusing solely on hitting specific distances, new runners can concentrate on running for longer durations. This approach allows their bodies to adapt and gradually increase their running capabilities, reducing the risk of injury associated with pushing distances too soon.

Considerations for track athletes

Track athletes primarily focus on shorter distances and require precise training to improve their speed and performance. “Their workouts will likely be on the track, which is a venue that helps you run particular distances more precisely,” says Fitzgerald. “But even track runners can use this methodology for some of their runs when distance isn’t important, like an easy “base” run for an hour.”

Utility for ultrarunners

Fitzgerald says ultrarunners, in particular, can greatly benefit from ToF training. This method prepares them to endure prolonged periods on their feet, including walking and rest stops during races. By practising running for extended periods, ultrarunners can develop the stamina and mental fortitude necessary to tackle gruelling events.

“Many ultramarathoners will venture onto the trails for a two- to four-hour long run. Their goal is time on feet, not distance or pace, which prepares them to stay on their feet for a very long time on race day,” he says.

How to add ToF training to your schedule

The good news is that implementing ToF training into your program is simple. “Just convert distances to time, and run those instead,” says Fitzgerald. “So if your training plan asks you to run four miles, you can instead run a certain amount of time that generally corresponds to that distance.” 

The bottom line

Time on feet is a great training option when you’re trying to control your pace during runs, prepare for a long race like an ultra or avoid increasing your mileage too quickly when you’re new to running or returning from an injury. It’s easy to implement, and can take some of the pressure off your runs, so you can get more enjoyment out of your training.

Shock as Geoffrey Kamworor withdraws from London Marathon

Multiple World Cross-country champion Geoffrey Kamworor has withdrawn from the London Marathon.

Three-time World Cross-Country champion Geoffrey Kamworor has pulled out of the 2024 London Marathon due to persistent hip flexor irritation. 

The Kenyan long-distance runner, who clinched second place at last year’s London Marathon, confirmed that his current physical condition has hampered his training and ultimately led to his withdrawal.

His absence is a blow to the marathon, where he was among the favorites to win.

The athlete's management team noted that Kamworor had been experiencing discomfort during his training sessions and opted for a conservative approach to avoid long-term damage. 

They confirmed that he did not travel to London and would be undergoing further medical evaluation and treatment.

As the elite runners adjust to the news of Kamworor’s withdrawal, the spotlight shifts to the champions of the recent Boston Marathon wheelchair races, who are now heading to London with hopes of back-to-back victories in the Abbott World Marathon Majors.

Among them is Britain’s Eden Rainbow-Cooper, fresh from her historic win at Boston, where she became the first Briton to clinch a wheelchair race at the prestigious event. 

Rainbow-Cooper, who finished third at last year’s London Marathon, shared her excitement about competing again in her home country. 

“Winning in Boston was surreal, and competing in London feels like coming home. I’m ready to give my all once again,” she said.

Rainbow-Cooper’s victory in Boston was a remarkable feat, finishing the course in 1:35:11, ahead of seasoned competitors like Manuela Schär of Switzerland and Australia’s Madison de Rozario, the defending London Marathon champion.

In the men’s wheelchair category, Swiss athlete Marcel Hug is also eyeing another major win after setting a new course record in Boston.

Despite a crash at Mile 18, Hug completed the race in an impressive time of 1:15:33, continuing his dominant streak with 11 consecutive marathon victories.

Edna Kiplagat opens up on how she managed to seal a podium finish in Boston

Kiplagat is still flying high at 44 years of age and is not showing signs of slowing down.

At 44, many athletes would be winding down their careers or already retired. However, for Edna Kiplagat, the journey continues.

The Kenyan distance running icon continues to defy age and expectations, delivering a stellar performance at the Boston Marathon on Monday that left spectators in awe.

Returning in the iconic streets of Boston, Kiplagat crossed the finish line in a remarkable 2:23:21, clinching a well-deserved third-place finish. What makes her achievement even more impressive is the fact that she was competing against athletes nearly half her age.

Like a vintage wine that only improves with time, Kiplagat's career trajectory showcases that age is merely a number. Her unwavering passion for the sport and relentless work ethic have enabled her to remain at the forefront of distance running, challenging and even outperforming her younger counterparts.

In a recent interview with KTN News, Kiplagat shared her reflections on the Boston Marathon and the challenges she encountered during the race.

"It was an exhilarating race, and I am delighted that we achieved a Kenyan podium sweep," Kiplagat remarked. "The competition was intense, with many athletes at their peak. I knew I had to be at my absolute best to remain competitive."

Expressing her gratitude for her podium finish, Kiplagat acknowledged the rigorous training that prepared her for the demanding race. "Standing on the podium is a testament to hard work, dedication, and ultimately, God's grace," she added.

Kiplagat's journey in the world of marathon running is nothing short of inspirational. She first burst onto the big city marathon scene by winning the New York Marathon io her debut 14 years ago. Since then, her career has been a fairytale journey across continents and championships.

With two World Marathon Majors trophies to her name and two World Championship marathon titles, Kiplagat's accolades speak volumes about her prowess as a distance runner. Her personal best of 2:19:50, achieved at the 2012 London Marathon, stands as a testament to her exceptional talent.

While many athletes might find it challenging to maintain peak performance over the years, Kiplagat continues to defy expectations. Known for her late-race surges, she has a knack for dramatically overtaking her opponents in the latter stages of a race, leaving them trailing in her wake.

As the world continues to marvel at her achievements, Edna Kiplagat remains a timeless legend in the world of distance running, inspiring generations of athletes with her resilience, determination, and unyielding spirit.

The monthly KATA Time Trial was started in Sept 2021 and it just keeps getting better

The monthly Kenyan Athletics Training Academy (KATA) Time trial for April was held today on a cold wet morning near Thika Kenya.  

The attendance was good with 55 participants. Kelvin ragui opened the day with a win in the 5km with a personal best lowering his previous time by two seconds clocking 14:51. He was followed by Fredrick kiprotich 15:27. Charles ndirangu finished in third posting a personal best of 15:42.

Ismael mburu who finished in 7th position as well captured a personal best of 16:32, lowering his previous time by more than 40 seconds.

Karen chepkemoi won the women 5km race in 17:55. Lilian musenya came in second with a personal best of 18:50.

Raphael karita won the Men's 10km clocking 29:11 which was only two seconds off his personal best time. He was followed by job kamande who posted a personal best of 29:33. Peter mwangi posted a very impressive time, 29:29 a personal best. 

Charles ndirangu ( 64 years old) posted 37:37 lowering his previous time by 54 seconds.  This is a world class time and is 91.98% age graded.   

Jacinta kamau won the crown in the women's 10km race in a personal best of 35:11 by more than 30 seconds. Virginia wanjiru who finished in 4th place in a time of 37:01 also lowered her personal best by 29 seconds.

It was a good day of racing.  The 33rd KATA Time trial will be held May 8, 2024.  "Come join us," says director/owner Bob Anderson who is currently in Monforte da Beira Portugal setting up the second KATA Running Retreat opening in June 2024.  5km Men

1 Kelvin ragui 21 488 14:51

2 Fredrick kiprotich 23 326 15:27

3 Charles ndirangu 23 311 15:42

4 Amos chirchir 23 158 15:56

5 Gabriel gikeri 19 140 16:03

6 Clinton otieno 23 417 16:31

7 Ismael mburu 23 312 16:32

8 Ramadhan ambani 24 247 16:46

9 kariuki wangari 24 202 16:47

10 Geoffrey ngama 50 133 17:04

11 Jeremiah obura 20 146 17:26

12 peter Mukundi 25 84 17:54

13 Charles kabuthia 28 318 17:56

 14 lewis mwangi 15 320 18:10

15 John kiragu 28 322 18:44

16 Zachary onyimbo 24 191 18:51

17 Alex kamau 22 253 19:20

18 Dennis kamau 14 162 23:15

19 Samuel maina 14 435 24:06

20 Donald gatunga 21 319 24:28

5km women 

1 Karen chepkemoi 22 389 17:55

2 Lilian musenya 22 321 18:50

3 Anastasia muthoni 21 415 20:22

4 Emily wanjiku 17 254 22:22

10km Men 

1 Raphael karita 24 246 29:11

2 Job kamande 23 251 29:23

3 peter mwangi 27 442 29:29

4 Dismas okioma 19 490 29:30

5 John njuguna 25 473 30:04

6 John muthui 48 264 30:17

7 Joshua kibet 26 250 30:22

8 Zachary kirika 22 992 30:31

9 Brian wekesa 26 130 30:46

10 peter ndungu 24 189 31:40

11 lewis kuria 22 188 31:49

12 Charles mwangi 21 198 31:50

13 Gabriel kahura 41 44 32:00

14 Anthony Mukundi 35 444 32:03

15 kiriuki karanja 50 314 34:16

16 Stephen ngigi 20 150 34:26

17 Bernard gicheha 33 315 34:49

18 Samuel kiroko 22 143 36:02

19 Charles ndirangu 64 317 37:37

20 Emanuel mang'anyi 23 249 40:37

21 Nahashion kiarie 33 185 40:38

10km women 

1 Jacinta kamau 22 414 35:11

2 Lois wambui 23 455 36:04

3 Susan njeri 30 316 36:49

4 Virginia wanjiru 22 419 37:01

5 Lucy muritu 38 248 49:23

The KATA April sprint trials was good despite the weather conditions.  The KATA sprinters tried their best. We are the only club that is training long distance, middle and sprints,last month three of our own athlete were selected for all African games,400m hurdles, rahab wanjiru,and also Gladys ngure was selected for South Africa relay ,our sprint star Doreen waka was also in the team to ghana but due to some logistics she was left behind, I coach Julius do believe in change ,we can produce the best with time.

KATA sprinters time trials at kasarani stadium April 17, 2024

100m Women

1.Doreen waka   11:90 

2.shelmith rono.  12:35

       200m Women 

1.peris chege. 25.8 sec

2.Emma wavinya 25:9 

        400m women

1.Emma wavinya 57:5 

       Men 100m

1.festus waita 10.8

2.Antony Owino 11.0 

 3.chris mutahi 11.5

         200m men

1.festus waita 21.7 sec

2.Antony Owino 22.5

     400m men 

1.Alvin mise 50.6 sec

2.benjamin mulanda 51.5

3.gerald orero 52.4 

4.joseph kamau 53.1

London Marathon: Alexander Mutiso leads Kenyan charge against Ethiopian rivals

Elite runners aim to honor Kelvin Kiptum's legacy in a fiercely competitive 2024 London Marathon with a record-breaking field.

One of the most underrated Kenyan runners is Alexander Mutiso is set to headline an incredibly strong field at the 2024 London Marathon as elite runners converge with hopes of claiming the title previously held by the late Kelvin Kiptum. 

This year’s race promises to be a thrilling contest with some of the fastest marathoners in history lining up at the starting line on Sunday, April 21, 2024.

Among the distinguished athletes is the reigning 2024 New York City Marathon champion, Tamirat Tola from Ethiopia, who holds a personal best of 2:03:39. 

Joining him is Mosinet Geremew, also from Ethiopia, who boasts a staggering personal best of 2:02:55, making him the seventh-fastest man ever in marathon history.

Mutiso, who was runner-up at the 2023 Valencia Marathon with a time of 2:03:11, also aims to make a significant impact.

The event will also witness the return of multiple world champion and track legend Kenenisa Bekele. Bekele, who is the third-fastest marathoner ever with a personal best of 2:01:41.

The British contingent will be represented by Emile Cairess, the third-fastest Briton who made a remarkable debut last year. 

Alongside him, Callum Hawkins, who finished fourth at the World Championships, will compete, as well as Marc Scott and Mahamed Mahamed, both of whom are set to make their marathon debuts.

As the runners prepare, Kamworor looks to improve on his second-place finish from the previous year and aims for the top spot. 

Meanwhile, Bekele seeks not only to showcase his legendary status but also to prepare for the upcoming Olympic Games in Paris.

After a change in management, Bekele is especially motivated to demonstrate his prowess following a challenging race at last year’s Valencia Marathon.

The course, stretching 42km from Greenwich Park to The Mall, will guide runners past iconic London landmarks such as Tower Bridge and Buckingham Palace, setting a picturesque backdrop for what is expected to be a fiercely competitive race.

This marathon is particularly poignant as it comes after the stunning performance by Kelvin Kiptum, who set the current course record of 2:01:25 at last year’s race. 

His untimely passing has left a legacy that the participants aspire to honor by pushing the limits of endurance and speed.

With such a loaded field, the 2024 London Marathon is not just about winning; it is about etching names into the annals of marathon history. 

The athletes are set to provide a riveting display of endurance, speed, and strategy, each hoping to step into Kiptum’s shoes and carve out their own legacy on the storied streets of London.

British duo win Manchester Marathon

British duo impress at the 2024 adidas Manchester Marathon

Sunday saw over 32,000 runners take the streets of Manchester to cover the 26.2 miles on one of the flattest courses in the UK.

On a day helped by perfect weather conditions, Adam Clarke from Aldershot, Farnham and District AC took the elite men’s title after completing the marathon in 2:16:29.

It was a comfortable race for the 33-year-old as he soared ahead from the leaders at the 18-mile mark, completing the race with a lead of just over two minutes.

The Brit has been training alongside his partner, Charlotte Purdue, who was recently named in the first wave of Olympic marathon selections for the British team ahead of the Paris Games.

Behind Clarke was Marshall Smith from Ashford AC who finished second with 2:18:22 as Alexander Teuten from Southampton AC took bronze clocking 2:18:37.

Charlie Arnell, from MK Distance Project, made her marathon debut as she was the first woman through the finish with 2:37:12. The Brit ran 77:27 at the Bath Half Marathon in March.

Arnell finished almost five minutes clear of Melissah Gibson from Ealing Eagles Running Club (2:42:09) who finished in second with a great run considering she ran 100km just over two weeks ago at the Sri Chinmoy 100km in Perth.

Gibson, who completed 16 marathons last year, finished second at those trials which booked her a place on the IAU World 100km Championship team set to compete in India later this year.

Finishing in third behind Gibson in Manchester was Anna Lawson from Clapham Chasers, clocking an impressive PB of 2:43:32 having not started with the elite field.

Arnell finished almost five minutes clear of Melissah Gibson from Ealing Eagles Running Club (2:42:09) who finished in second with a great run considering she ran 100km just over two weeks ago at the Sri Chinmoy 100km in Perth.

Gibson, who completed 16 marathons last year, finished second at those trials which booked her a place on the IAU World 100km Championship team set to compete in India later this year.

Finishing in third behind Gibson in Manchester was Anna Lawson from Clapham Chasers, clocking an impressive PB of 2:43:32 having not started with the elite field.

Among the notable figures joining the mass field of participants, the event also saw multiple world records set.

Almost impossible to miss were a group of six participants, Marcus Green, Rich Bidgood, Hugh Tibbs, Nick Wright, David Mills and James Bewley dressed as a caterpillar, setting a world record for the fastest marathon in a six-person costume (2:57:31).

Christian Howett ran the full marathon in a pair of crocs, finishing in 2:58:54 which saw him claim the world record.

Ultra marathon queen Steyn wins fifth-successive Two Oceans, Khonkhobe reigns supreme for men

Gerda Steyn proved once again that she indeed is the queen of ultra marathon on the continent after she claimed her fifth-successive victory at the TotalSports Two Oceans Marathon in Cape Town on Saturday morning.

The 34-year-old from Bothaville in the Free State cruised to victory with a record time of 3:26:54, beating her 2023 time of 3: 29:05.

Relaxed as ever throughout the marathon, Steyn cemented her status as the country's best female ultra marathoner of all time.

Representing her running club Phantane AC regalia, Steyn surpassed South Africa's Monica Drogemoeller (1988, 1990, 1991 and 1992) and Russian twin Elena Nurggalieva's (2004, 05, 09 and 12) records to be the most decorated ultra marathoner in competition.

Coming to the race, Steyn said she expected a hard-fought battle.

In windy conditions, it was clear from the start of the race that she meant business as she sped into the lead.

At 14km defending Champion Steyn, Irvette van Zyl, and Zimbabwean Loveness Madziva all formed a tight bunch of three, all running an average of 3:35 a kilometre.

At 28km, it became a two-horse race between Steyn and Van Zyl as they climbed small Chappie's neck on neck.

The race between the two titans, a classic rematch of two years ago, there was little separating the two as they descended Chapman's Peak.

At the marathon mark (42.2km), Steyn showed her supremacy and pulled ahead of van Zyl.

Nicknamed the “Smiling Assassin”, she looked unbeatable climbing Constantia Nek and the writing was on the wall for Van Zyl at the 50km mark.

As Steyn passed the finish line, she received a kiss on the cheek from her husband Duncan and cheers from the UCT upper campus sports ground mound.

Van Zyl finished second with a time of 03:29:30 while Madziva clocked 3:38:00 at the end.

In the men’s race, Klerksdorp's Onalenna Khonkhobe became the first South African since 2019 to win the race.

“I’m announcing my arrival; tomorrow you will acknowledge me.” Those were the words of Khonkhobe before the marathon.

He did exactly that with as triumphed in a time of 3:09:30 for top podium finish.

It was his second Two Oceans after making his debut last year, finishing in sixth place.

His Nedbank AC teammate, Lloyd Bosman finished second in 3:09:58 while defending champion Givemore Mudzinganyama could not repeat his 2023 feat, as he took third position in 3:11:13.

Kosgei, Chepngetich, Jepchirchir headline stellar Kenyan cast in London Marathon chase

Three Kenyan women aim to break the women’s-only marathon world record at the 2024 TCS London Marathon.

Three of the top four fastest women in marathon history, all from Kenya, are set to take center stage at the 2024 TCS London Marathon, aiming to break the women's-only world record. 

This elite trio, comprised of Brigid Kosgei, Ruth Chepngetich, and Peres Jepchirchir, are gearing up for what could be a historic race on the streets of London.

Brigid Kosgei, who previously set the world record at the 2019 Chicago Marathon with a time of 2:14:04, is the veteran of the group. 

She has been in top form since breaking Paula Radcliffe's longstanding record and is no stranger to the pressures of big-city marathons. 

Joining Kosgei is Ruth Chepngetich, the fourth-fastest woman of all time with a personal best of 2:14:18. 

Chepngetich's aggressive racing style and ability to maintain a blistering pace make her a serious threat to the current record.

Rounding out the trio is Peres Jepchirchir, the reigning Olympic champion. 

Jepchirchir's tactical acumen and proven track record, especially in championship races, position her as a key challenger in this record-breaking attempt. 

Her victory at the Tokyo Olympics showcased her endurance and determination, qualities necessary for a successful run in London.

The current women's-only world record was set by Mary Keitany during the 2017 London Marathon, with a time of 2:17:01. 

However, with advancements in training and competition, this record has been under threat, particularly with the recent performances of these Kenyan athletes.

Hugh Brasher, Event Director of the TCS London Marathon, emphasized the significance of this race in the context of marathon history. 

"We are in a golden age of women’s marathon running," said Brasher. He added, "Despite the incredible achievements in recent years, Mary Keitany’s record has remarkably stood the test of time.

However, with athletes like Kosgei, Chepngetich, and Jepchirchir in the field, alongside ten other women who have all run under 2:17:30, that record is under serious threat."

The race strategy for Kosgei, Chepngetich, and Jepchirchir will likely involve a collaborative effort with pacemakers to ensure a fast, consistent pace throughout. 

The London Marathon's unique setup, with elite women running separately from the men, provides an optimal environment for record-breaking performances. 

Additionally, the event will feature other top-tier athletes, including Ethiopia’s Tigst Assefa, the current world record holder, and Yalemzerf Yehualaw, the 2022 TCS London Marathon champion.

Hellen Obiri executes proper strategy to defend her Boston Marathon crown as Kenyan women sweep race

Hellen Obiri made it back-to-back titles at Boston Marathon with fellow Kenyans Sharon Lokedi and Edna Kiplagat completing a podium sweep.

Kenya’s Hellen Obiri defended her Boston Marathon title after running a tactical race to fend off the challenge of compatriot Sharon Lokedi on Monday April 15.

It was an all Kenyan affair as Obiri led a 1-2-3 for the country with Lokedi finishing second while veteran Edna Kiplagat managed an impressive third place but the three waited until late before showing their claws.

Obiri, Lokedi and Kiplagat would exchange leads but stayed close to each other in the final stretch.

The 44-year-old Kiplagat appeared set to pull an upset, and perhaps win her third title in Boston, but she ran out of gas when Obiri and Lokedi pulled away.

Obiri then waited until the tail end to sprint away from Lokedi to win her second straight title in a time of 2:22:37 and defend her crown.

Obiri became the sixth woman to make it back-to-back titles in Boston in what is now becoming her favorite course after her maiden marathon victory last year.

The New York Marathon champion has effectively sealed her place in Team Kenya to the Paris Olympics after being named in the final team of six over a week ago.