Running News Daily

Frankfurt hopes to come back with a bang as Selly Kaptich eyes the course record

The Mainova Frankfurt Marathon is the last major German city marathon to make its comeback after a two-year break because of the Corona pandemic.

The 39th edition will be started on Sunday with a field of over 11,500 marathon runners. Including running events at shorter distances the total number of participants is expected to be over 20,000 athletes. Elite runners could bring the Mainova Frankfurt Marathon back in overdrive as they are aiming for fast times. Ethiopia’s Gebru Redahgne and Kenyan Selly Kaptich head the start lists with personal bests of 2:05:58 and 2:21:09.

Weather conditions look very good although it may become warm towards the end of the elite races. The Mainova Frankfurt Marathon is an Elite Label Road Race of World Athletics, the international athletics federation. A live stream can be accessed on the event’s website at: www.frankfurt-marathon.com , however this will not be possible in territories where there is live TV broadcast.

The women’s race

Back in 2019 it was a woman who produced the highlight of the Mainova Frankfurt Marathon: Kenya’s Valary Aiyabei established the course record of 2:19:10, which was the first sub 2:20time in the history of the race. It could well be the women’s race again that stands out on Sunday. Selly Kaptich is ready for a very fast race. “I am confident that I can run a sub 2:20personal best and I want to attack the course record - that is what I am here for,“ said Selly Kaptich, who heads a field of eight women with personal bests of sub 2:25.

The former track runner mentioned a half way split time target of 69:00, which caught Christoph Kopp, Frankfurt’s Elite Race Coordinator, by surprise. “We had not heard about these plans from her management. However if she really wants to go that fast we will rearrange pacemaking to support her,“ said Christoph Kopp.

Fellow-Kenyan Helah Kiprop travelled to Frankfurt with a PB of 2:21:27. The marathon silver medallist from the World Championships 2015 ran this time in Tokyo in 2016. Earlier this year she showed fine form again with a 2:24:10 victory in Copenhagen. The 37 year-old has competed in the Mainova Frankfurt Marathon back in 2014 when she was fifth with 2:27:14.

"I am happy to be back here. In 2014 I ran a PB in Frankfurt, so I hope to do it again here on Sunday,“ said Helah Kiprop.

Yoshi Chekole is the third woman in the field who has a PB of sub 2:22. The Ethiopian improved to 2:21:17 in Sevilla this February. “My goal is to run a personal best on Sunday and to finish in the best position possible,“ said Chekole, who prepared for four months for the Mainova Frankfurt Marathon and feels she is in fine form. 

A runner who might be in for a surprise is Gladys Chepkurui. The Kenyan ran 2:28:55 in Paris this spring. However her PBs at 10k (30:48) and and in the half marathon (68:09) suggest that she could be able to run a time of around 2:22.

The men’s race

Gebru Redahgne is a newcomer to running at international level. The Ethiopian only competed outside his country for the first time in 2021. This spring he improved his personal best to 2:05:58 in Barcelona, the second marathon of his career. Redahgne is seeking to run even faster on the Frankfurt course which is renowned for speedy performances.

“I’ve trained well and want to break my personal best,” he said, confidently. The plan is for pacemakers to ensure the first half of the race is run in 62:45. “Gebru is not only the fastest but also the youngest on our list. It all adds up to making him the pre-race favourite. If the result is a time under 2:06, I’ll be delighted,” said Christoph Kopp.

One Kenyan is returning for his fifth attempt at winning the Frankfurt title: Martin Kosgey has deservedly earned the title of “Mr Frankfurt” with his consistently outstanding performances. He has twice finished runner-up in the Festhalle (in 2016 and 2018) and fourth on another two occasions (2017 and 2019). He ran what remains his personal best here in 2018 with 2:06:41.

“I shall definitely run in the leading group. A new personal best and also victory are possible,” said the father of three with high expectations. “Frankfurt is like a home town for me. I feel good, being here.”

His 29-year-old compatriot Charles Ndiema has a current personal best of 2:08:12, achieved this April in Vienna. His story of how he discovered the Frankfurt Marathon is unusual, but reflects the modern age: watching the race on YouTube three years ago created a long term goal for him. “I’m ready to run fast and stay at the front as long as I can,” said Ndiema.

One absentee will be the Ethiopian Betesfa Getahun, originally listed on the start list as the fastest in the men’s field with 2:05:28 but he cancelled his participation at short notice.

Germany’s Hendrik Pfeiffer intends to break his personal best of 2:10:18 and hopes to achieve a sub 2:10 time on Frankfurt’s fast course. He was a member of the German marathon team which took the silver medal in the team event at the European Championships in Munich this summer. Pfeiffer finished 24th in the individual event. Another German, Filimon Abraham, targets a sub 2:10 time as well.

He dropped out in his debut marathon in Hamburg this spring. For the two German runners the qualifying time for the 2023 World Championships of 2:09:40 could become a target as well.

Elite runners with personal bests 

Men:

Gebru Redahgne ETH 2:05:58

Martin Kosgey KEN 2:06:41

Balew Yihunie Derseh ETH 2:07:22

Asefa Mengisa ETH 2:07:47

Charles Ndiema KEN 2:08:12

Brimin Misoi KEN 2:08:41

Deresa Ulfata ETH 2:08:42

Dominic Letting KEN 2:09:30

Hendrik Pfeiffer GER 2:10:18

Stephen Mugambi KEN 2:11:39

Justino da Silva BRA 2:13:31

Edson Arruda BRA 2:14:35

Justin Mahieu BEL 2:14:43

Filimon Abraham GER  - - -

Linus Maruka KEN Debüt

Ashenafi Gebru ETH Debüt

Eyob Solomun ERI Debüt

Merhawi Ghebreslasie FRA Debüt

Women:

Selly Kaptich KEN 2:21:06

Yeshi Chekole ETH 2:21:17

Helah Kiprop KEN 2:21:27

Atalel Anmut Dargie ETH 2:22:21

Juliet Chekwel UGA 2:23:13

Jackline Chepngeno KEN 2:24:21

Serdana Trofimova KGZ 2:24:38

Zinash Lema ETH 2:24:55

Meseret Abebayehu Alemu ETH 2:25:18

Caroline Jepchirchir KEN 2:26:11

Laura Hottenrott GER 2:28:02

Gladys Chepkurui KEN 2:28:55

Martha Akeno KEN 2:29:00

Sofiya Yaremchuk ITA 2:29:12

Thea Heim GER 2:36:10

How much water does a runner need?

When we exercise, we lose fluids – essentially water – through increased sweating and, to some extent, labored breathing. The higher our body temperature, the more we sweat. If we wait until we are thirsty to drink water, we’re ultimately waiting for our bodies to signal that dehydration is beginning to occur. Ideally, we need to implement ways of maintaining good hydration, particularly when engaging in regular running or other exercises. 

Warning signs of dehydration

When you are well hydrated, you generally feel good; when you begin to dehydrate, the warning signs will quickly begin to appear, gradually increasing the longer you go without addressing it and replenishing your fluids. 

The first thing you may notice is that your focus and concentration feel a little harder to maintain, and your heartbeat may quicken; you may just generally feel a little unusually fatigued. In addition, as dehydration worsens, runners may experience more labored breathing and dizziness, worsening fatigue, and even feelings of confusion and disorientation. These can be warning signs of heat stroke, which must be treated as an emergency. 

Other aches and pains can also become harder to manage once we become dehydrated. While resting or carrying out stretching exercises for sciatica may bring about some temporary relief, it’s important to address hydration as a priority.

How does being dehydrated affect your running?

With or without running, we all need to be adequately hydrated to generally feel at our best. When exerting energy such as when running, it’s even more important to focus on maintaining optimal hydration to combat the increased loss of fluids through sweat. 

When you lose too much water from your body, the levels of essential minerals, such as sodium, potassium, magnesium, calcium, and chloride, and electrolytes can also be affected. A loss of these electrolytes can impact muscle and nerve function, which can significantly affect the quality of your performance. 

Ideal water intake

The goal is to be well-hydrated at the start of a run, and then adequately replace the fluids you lose through sweat and exertion as you go. If you drink whenever you feel thirsty, you will avoid the threat of any significant dehydration, but you will not be optimally hydrated. 

According to a report by the US National Academies of Sciences, Engineering, and Medicine, adequately hydrated women consume an average of 2.7 liters of fluids per day (from all drinks and foods), while men require an average of 3.7 liters. Water and other drinks accounted for 80% of the fluids, while foods rich in water (mainly fruits and vegetables) made up the rest. 

While these figures give you a base point for maintaining optimal hydration, they are based on the average American – as a runner, you also must ensure that you replace the fluids lost during exercise, particularly if you run further and faster than the average runner. 

Experts suggest that anyone running for more than an hour should aim to consume between 700 – 950 ml per hour of running and to take in smaller amounts every 15 minutes or so to avoid any gastrointestinal overwhelm (stitches and the like). Marathons require careful planning to maintain optimal performance. 

Be sure to continue replenishing any lost fluids after your run, too. This can also help to optimize your recovery. The easiest way to gauge your current hydration status is to observe the color of your urine – if it’s pale/clear yellow, you’re well hydrated; if it’s darker, you need to take in more fluids. 

How to stay hydrated if you don’t like water

It can be understandably harder to stay well-hydrated if you’re not a big fan of drinking water. While taking in any fluids does ultimately add to your body’s water content, some beverages, like coffee, for example, can have a diuretic effect – not to any alarming extent, but still not very helpful when trying to hydrate.

Eating plenty of water-rich foods, such as watermelon, lettuce greens, and celery can make a significant difference throughout the day. When it comes to drink substitutes, milk can be beneficial thanks to its protein and electrolyte content, and there are also some tasty Organic flavored waters to keep the calories down. Having enjoyable options will help keep you motivated, so it’s worth researching the solutions that work best for you.

When about replacing electrolytes?

So long as you begin a run well-hydrated, then one to two hours of running should only require water replenishment. On longer runs or in particularly hot weather, you’ll need to replace some electrolytes as well. 

Some runners sip on electrolyte-infused sports drinks along the way. For others, there are purpose-made gels and chews that can feel more convenient.

Make it easy to stay hydrated

One of the easiest ways to find yourself battling dehydration as a runner is going out unprepared and relying on water fountains. There are plenty of products on the market that can help you to stay hydrated with ease, such as bottle belts and bladders inside a vest or backpack with straws for easy access to water while on the go. Plan ahead to avoid dehydration getting in the way of your best performance.

Four atomic steps to making new running habits stick

We’ve all been there–you want to start running in the early mornings, but, despite laying out your clothes the night before and checking the weather app, every time your alarm goes off, you hit snooze. James Clear, author of Atomic Habits, has four science-backed steps to making a new habit stick.

“The four laws of behavior change apply to nearly every field, from sports to politics, art to medicine,” says Clear. “These laws can be used no matter what challenge you’re facing.” Whether it’s committing to regular speedwork or leveling up your nutrition, his four simple steps will have you nailing new habits in no time.

What is a habit?

Clear defines habits as behaviors that have been repeated enough to become automatic, like brushing your teeth or getting dressed. Who doesn’t want getting out the door for their run to be as simple as that? The process of building a habit can be broken into four steps that compose a feedback loop: cue, craving, response and reward.

1.- Make it obvious (cue)

The two most common cues are time and location, and Clear suggests a practice called habit-stacking to start incorporating your new habit into daily life. By attaching the desired habit to other things you regularly do, you can create obvious cues. Habits like “eat better” or “run on my lunch break” are worthwhile, but the goals need specific instructions on how and when to act. Decide exactly when you want to slide your habit into your life.

Clear uses adding a push-up habit to his own life as an example, and it can easily be shifted to one of your running goals. “When I wanted to start a push-up habit, my habit stack was ‘When I take a break for lunch, I will do 10 push-ups’,” Clear says. He soon realized this was unclear–would he do the push-ups before lunch? After?

Clear explains that after a few inconsistent days, he changed his habit stack to “when I close my laptop for lunch, I will do ten push-ups next to my desk.” Get rid of as much ambiguity as possible when planning out how you want to implement your habit.

Habit-stacking formula: After I (current habit), I will (new habit).

2.- Make it attractive (craving)

The best way to make a habit stick is to make it absolutely irresistible. “Habits are a dopamine-driven feedback loop,” says Clear. While scientists used to think dopamine was all about pleasure, they now know it plays a key role in neurological processes like learning, memory and motivation. Clear explains the key takeaway: “dopamine is released not only when you experience pleasure, but also when you anticipate it.”

The anticipation of a reward–not the actual fulfillment–gets us to take action. The more attractive an opportunity is, the more likely it is to become habit-forming. Strategize to pair an action you want to do with an action you need to do. Clear builds on habit-stacking by adding a formula called temptation-bundling.

An example of this could be wanting to watch the news, but needing to fit in your run: 1. After I get my morning coffee, I will go for my run (need). 2. After I go for my run, I will watch the news (want).

Habit-stacking and temptation formula: 1. After I (current habit), I will (habit I need). 2. After I (habit I need), I will (habit I want).

3.- Make it easy (response)

Clear says the most effective way to learn is by practicing, rather than planning. To build a habit, you need to practice it. Eliminating as much effort as possible is key to making your habit become part of your daily life. “It’s crucial to make your habits so easy that you’ll do them even when you don’t feel like it,” says Clear. Habits like checking email, scrolling our phones, or watching TV take up so much of our time because they require almost zero effort.

Making your new healthy habit as effortless as possible is key. If you’re hoping to improve your eating habits this season, chopping vegetables on the weekend and having them in the fridge to snack on is an obvious way to simplify this. Setting that running gear out in advance is a great idea, when it’s part of the entire habit-feedback loop and not your stand-alone hope of getting out the door at 5:00 a.m.

When you’re struggling to stick with a new habit, Clear suggests following a two-minute rule. Make your goal to simply get into your exercise clothes, or to walk for two minutes. If you’re done at that point, fine–do it again tomorrow. You can’t improve a habit until it exists.

4.- Make it satisfying (reward)

Researchers refer to a cardinal rule of behavior change: what is rewarded is what is repeated, and what is punished is avoided. Seems obvious, but making a behavior satisfying vastly increases the chances that you’ll repeat it. There’s a catch: the human brain evolved to want immediate gratification, not delayed rewards.

We all love the feeling of making progress. A habit tracker is a great way to give yourself an immediate reward. Just like getting kudos on Strava, giving yourself a gold star on the calendar will give your brain a boost, and provides clear evidence of your progress. If you get off track, simply veer back to your habit as quickly as possible. It’s important to give yourself credit for small things–you don’t have to have a great run to earn that gold star, or nail the perfect speed workout.

If you got out the door for a walk, that’s great–added vegetables to your meal, perfect. You’re reaffirming your identity, and taking the steps to cement those habits into place.

Five racing tips from the NN Running Team

We are in the middle of the fall racing season, and thousands of runners across the country are either preparing for a race or have already run one. Addy Ruiter, the coach of Nike’s NN Running Team and 5K world record holder Joshua Cheptegei, Stephen Kissa and 2019 world 800m champion Halima Nakaayi, offers fives expert tips on do’s and don’ts before your next race.

1) Start your preparation early

It is standard for many recreational runners to start training six to eight weeks out from their goal race, but it pays to start earlier, to allow the body time to build into the training. Try starting your build two to four weeks earlier and focus on building your endurance before starting your training plan.

2) Master the long run

Ruiter says the most important session of the week is the long run. For many recreational runners, there are several reasons to skip this session if you do not have enough time, or feel overwhelmed by the growing distances. Ruiter stresses that it is the most important session, because it builds your endurance, stamina and strength, which are essential qualities late in a race.

3) Don’t race in new shoes

Runners definitely need to test any new pair of shoes before racing in them. Make sure you run in a pair of trainers at least two or three times before race day to ensure they won’t give you blisters.

4) Less is more

For the recreational runner, it is sometimes better to train four or five times a week rather than six or seven. If you are not used to training every day, it can take a toll on the body and lead to injuries. It’s better to squeeze your runs into four or five days to allow your body to recover from the training load on your rest days. 

5) Get the taper right

It is essential for runners to reduce their training load by about 25 per cent in the second last week before the goal race and by 70 per cent in the last week while maintaining the same level of intensity. The purpose of the taper is to reduce your training and to give your body the time it needs to recover, ensuring you are ready to go come race day.

Now, it’s time to crush your race!

Fuel in a jar: the easiest recipe you’ll ever make

Australian ultrarunner Lucy Bartholomew‘s fuel-filled jars are like little works of art, both to look at and in the way they power up your body. Simple to throw together and easy to modify with what you have on hand, I love making these jars for lunch–my family is always impressed with the colours and flavour (while not knowing it took me mere moments to prep).

Bartholomew says these ‘jars of goodness’ translate to: “whatever is in the fridge, pantry or freezer that needs to be used up.” Switch it up with your favourite sauces and spices. I love that I don’t need to worry about exact measurements or specific directions to create these–if you aren’t a plant-based eater, switch up the baked tofu for chicken or a protein of choice.

Lucy Bartholomew’s  Jars of Goodness

Rice jar with baked tofu

Ingredientscooked ricesliced cucumbersliced celerygrated carrot

Baked tofu: Marinate tofu pieces in one Tbsp soy sauce or tamari, two minced garlic cloves, one tsp sriracha or hot sauce (optional), a splash of roasted sesame oil and toss to combine. Leave for 15-30 minutes, then bake at 180 C or pan fry until crispy–about 10 minutes.

Potato jar with roasted chickpeas

Ingredientsgrated red cabbagegrated carrotsliced radishesroasted potatoes: lightly toss in olive oil and salt and cook in the oven at 180 C for 30-45 min (make a lot and enjoy the leftovers!)roasted chickpeas: lightly toss in olive oil and salt and cooked in the oven at 180 C for 30-45 min

Toppings: hummus, celery sticks on the side

Tahini Miso Dressing

Bartholomew says she happily puts this dressing on just about anything: “Salty, nutty, spicy and coloured with the anti-inflammatory golden yellow turmeric, when it thickens in the fridge it is a perfect spread for wraps and sandwiches.” Adding a few Tbsp of hot water brings it back to the perfect consistency to top any salad or dish.

Ingredients

3/4 cup tahini1/2 cup hot water3 Tbsp red miso paste1 tsp turmeric powder2 cloves garlic, peeled3 Tbsp apple cider vinegar/lemon juice1/2 tsp cracked black pepper

Directions

Put all ingredients (reserve 1/4 cup water) into a blender and blend on high until smooth. Add remaining water little by little until desired consistency is reached. Pour into a jar and keep in the fridge until ready to use.

TCS New York City Marathon App to Debut Livestreaming of All Pro Races in Their Entirety

Tata Consultancy Services (TCS) and New York Road Runners (NYRR) launched the official 2022 TCS New York City Marathon App with a groundbreaking Second Screen feature that will transform the marathon experience for runners and fans alike. For the first time in the history of major marathons, the professional men’s and women’s wheelchair and open division races will be livestreamed on the app in their entirety, empowering fans to swipe between feeds and watch the race of their choice.

The Professional Runner Feed, available free on the 2022 TCS New York City Marathon app, will enhance the broadcast coverage through a Second Screen that features uninterrupted coverage of the leaders in all four races. It will complement the race broadcast available domestically on WABC/ESPN and internationally in 182 countries and territories so that spectators from around the world can watch every move as the fastest marathoners in the world battle for victory on the streets of New York City. The 51st running of the TCS New York City Marathon will take place on November 6.

“I’m excited to race the TCS New York City Marathon again as I go for my sixth title, and it’s so incredible that everyone around the world can follow along the professional wheelchair races in full in the TCS Mobile App,” said Tatyana McFadden, a five-time TCS New York City Marathon champion and 20-time Paralympic medalist. “It’s so important to have platforms such as this that reach the masses to showcase our sport and bring parity to the wheelchair division.”

The TCS New York City Marathon has historically broken ground and set the pace for equal opportunities for both women and wheelchair athletes. This year, every step taken by the leaders can be seen on the app – from the big lead pack often seen in Brooklyn to the surges on 1st Avenue that separate the competitors. Fans can watch every race-defining move throughout the marathon.

“Livestreaming the pro races on the TCS New York City Marathon app is a win for fans and a win for athletes,” said Des Linden, a two-time Olympian and 2018 Boston Marathon champion. “Allowing the long form stories to develop over the course of 26.2 miles will give fans the chance to learn about the contenders and appreciate the nuances of racing that they’ve never seen before.”

The 2022 TCS New York City Marathon App also sets a new standard for runner tracking. The app allows spectators to track the elapsed time and pace of an unlimited number of runners. The first of its kind Course Camera feature lets fans watch a live feed of their favorite runners at five key points along the course – at the start, mile 8 in Brooklyn, mile 17 in the Upper East Side, mile 20 in the Bronx, and at the finish. This new feature also gives runners the comfort that their family and friends can watch them at key points on the course and cheer for them from anywhere in the world.

“Fans of an iconic global event like the TCS New York City Marathon deserve the most technologically advanced race app,” said Suresh Muthuswami, Chairman of North America, TCS. “We are proud to raise the bar this year by bringing all of the exciting action from the streets of New York City to the world in an inclusive fan experience.”

"Every year, it is exciting to see the TCS New York City Marathon partnership come to life through the mobile app, and this year’s enhancements will elevate the experience to a whole new level for both spectators and viewers,” said Christine Burke, NYRR Senior Vice President of Strategic Partnerships and Runner Products. “Whether it be fans following the every stride of their favorite professional athletes or checking out the Course Camera feed to find their family and friends, the new features in the app are guaranteed to bring in a whole new audience.”

TCS is the first ever premier partner of NYRR, a relationship that began in 2012. From the beginning, TCS and NYRR committed to enhancing the marathon experience for runners, spectators, and fans around the world through technology. The award-winning TCS New York City Marathon app is typically downloaded a half-million times every year.

Other Key Features

Share Tracking: This feature on the Runner Details page allows users to share a link that initiates an automatic app download with a specific runner already selected to be tracked during the race.

Optimized Spectator Guides: The app’s spectator guide helps fans create an itinerary to navigate New York City, so they’re able to see runners on the course. The shareable guide provides a runner’s estimated times of arrival, along with transportation directions and recommended viewing locations along the course.

Cheer Cards: Allows fans to support runners using the app to share messages on social media.

Live Pro Athlete Leader Board and Bios: Closely track the race day leaders in real time, as well as have access to bios, records, and images of professional athletes running the race.

Team Inspire Profiles: For the first time, the app will include stories of Team Inspire, a group of runners with some of the most inspiring stories in this year’s mass runner field.

The mobile app for the 2022 TCS New York City Marathon is available now for iPhone and Android devices on the App Store and Google Play, respectively.

Kenyans bound to face stiff competition at Frankfurt Marathon

Twelve Kenyans (six men and six women) have confirmed participation at the Mainova Frankfurt Marathon on Sunday.

However, the race is expected to be challenging considering the calibre of athletes it has attracted.

In the men’s field, the Ethiopian duo of Betesfa Getahun and Gebru Redahgne are the top two fastest with personal best times of 2:05:28 and 2:05:58 respectively.

 Kenya's Martin Kosgey will line up as the third fastest in the field with a lifetime best of 2:06:41. Kosgey placed second at the 2018 edition of the Frankfurt Marathon.

Kosgey is a regular in the Frankfurt event having finished second in 2016, fourth in 2017, second in 2018 and fourth in the 2019 edition. 

He will be in the company of compatriots Charles Ndiema (2:08:12), Brimin Misoi (2:08:41), Dominic Letting (2:09:30), Stephen Mugambi (2:11:39) and debutant Linus Maruka.

Other top contenders include the 2019 Osaka Marathon champion Asefa Mengisa from Ethiopia and this year’s Hannover Marathon champion Hendrik Pfeiffer of Germany. Mengisa has a personal best time of 2:07:47 while Pfeiffer has a PB of 2:10:18.

In the women’s category, Sally Kaptich, who has a PB of 2:21:09 leads a strong team. Kaptich will be in the company of Kenyans Helah Kiprop (2:21:27), Jackline Chepngeno (2:24:21), Caroline Jepchirchir (2:26:11), Gladys Chepkurui (2:28:55) and Martha Akeno (2:29:00).

Ethiopia’s Yeshi Chekole is the second fastest in the field with a personal best time of 2:21:17, which she posted at this year’s Zurich Marathon to place third. Kiprop is the third fastest in the field and won this year’s Copenhagen Marathon in 2:24:10. She is also the 2016 Tokyo Marathon winner.

The 2020 Zurich Marathon champion Juliet Chekwel of Uganda is also among the favourites to watch. She has a life time best of 2:23:13.

Three tips to prevent muscle cramps

Every runner knows the feeling – one minute you’re happily cruising along, the next you’re clutching at your calf in pain. 

You’ve got a cramp, or an exercise-associated muscle cramp (EAMC), as the experts call it.

But what exactly are you experiencing?

A muscle cramp is a painful, spasmodic and involuntary contraction of skeletal muscle. It occurs most often in the quadriceps, hamstrings and calf.

Runners generally start to cramp at the beginning or end of a run.

While it’s still unknown exactly what causes cramping, it’s thought that fatigue, low fitness levels, dehydration, excessive sweating and inflexible muscles may all increase your risk.

Here’s some advice on how to reduce your risk of cramps and find relief when they do occur.

1. Be prepared

Cramps are less common in runners who are well trained and correctly conditioned for the distance they are participating in.

In other words, if you haven’t put in the hours to ensure your body can withstand the kilometres and speed, you’re more likely to experience cramps.

Start slow and work up to a high level of intensity during training sessions, rather than going all-out straight away.

If training’s not your thing and you’re just going to ‘wing-it’ on the day, try to take it slow and steady to avoid cramping up.

2. Hydrate, hydrate, hydrate

Dehydration is another risk factor for cramps, so it’s important that you drink sufficient water before, during and after exercise.

But how much water should you drink? According to Sports Dietitians Australia, this all depends on your “sweat rate”.

To find out your sweat rate, weigh yourself before and after an hour-long run. The weight you lose, in grams, is approximately the amount of fluid you need, in millilitres.

For example, if you lose 600g after an hour-long run, you should consume around 600ml of water per hour over a training session.

It’s also worth noting that you shouldn’t go overboard, as over-hydrating is also an issue.

To keep it really simple, weigh yourself before and after exercise. If you weigh less - hydrate more; if you weigh more - hydrate less.

3. Fuel well

We need to consume the right nutrients for our body to function at its best.

Fuelling our muscles helps to avoid glycogen depletion, which can lead to fatigued muscles and, as a result, cramping.

Carbohydrate foods help us top up our glycogen stores, while protein-rich meals can support muscle recovery and repair.

A healthy balanced diet should provide sufficient carbohydrate and protein for 4 km runners and 12km walkers.

For 12km runners and half marathoners your needs will likely be higher and require more planning.

If a cramp does strike…

Start by stretching the muscle and gently rubbing the area to try and relax it.

If the cramp is in your calf, try putting your weight on the affected leg and bending your knee slightly.

If you are unable to stand, sit on the floor or a chair and extend the affected leg. Keep your leg straight and pull the top of your foot on the affected leg towards your body. This method will also help with a hamstring cramp.

For a cramp in your quads, stand and hold on to a chair, then pull your foot on the affected side towards your buttocks.  

Three ways to turn your off-season into a running game changer

While there may be less races close to home during the winter months, for runners, there never truly has to be an off-season–and it can be tempting to find races to jump into year-round to keep your motivation high. Even if you’re feeling great after summer training and racing, taking some time off and recharging in the winter months can lead to big payoffs when the days are warm again. Here’s how to turn your off-season into a running game-changer.

Take real time off from running

Pro ultrarunner Keely Henninger recently wrote about the importance of her off-season. “A solid off-season should be a set amount of time without running, followed by a time of unstructured easy training to work on weaknesses, develop strength, and regain motivation and fitness.

Recreational runners often race upwards of five to ten times a year, whereas professional marathoners may race their premiere distance only twice. There’s a reason they are pros–they’ve learned how to optimize their training and recovery time for maximum gain. Henninger says she takes at least two weeks off, and more if she feels she needs it.

Focus on your weaknesses (embrace the workouts you like the least)

In her book Skyrunner, pro ultrarunner and ski mountaineer Emelie Forsberg (also known for being ultrarunning GOAT Kilian Jornet‘s partner) writes about how she uses contrasts in her training. “Since I have a talent for ultradistances, I put extra effort into shorter training sessions and shorter intervals,” she says. She suggests keeping it simple: running hard 1K repeats if you love going long and slow, or finding a track to run on if you favour the trails.

Your brain (and body) may rebel initially, but tapping into a new-to-you training effect will make you faster and more robust. You may be surprised by how much you learn to enjoy what you used to avoid. Stepping out of your comfort zone is also great mental training for the endless array of issues that can crop up during a race.

Stop worrying that you’ll lose your fitness: incorporate other sports and try new things

Forsberg writes, “even though I love what I do, it’s important to have other things in life, other interests.” As a runner, you may feel like running is such a part of your identity that you cannot imagine your life without it. Taking the time to tackle other physical and mental challenges during the off-season is an excellent way to diversify your physical strength (you’ll tap into muscles regular running doesn’t) and power up your brain, while giving yourself a mental break from the demands of racing goals.

Try cross-country skiing, going for a swim, or dropping into a spin class. If those things aren’t accessible or budget-friendly, diversifying can be as simple as heading out for a walk in a new-to-you area or going tobogganing with friends. Dig out some board games, dive into a new book, or try a crossword puzzle to get your brain firing–science says that learning new things is a great way to expand your brain and skill set at any age.

Istanbul Marathon will be targeting Turkish Allcomers' Record

The course record and the Turkish allcomers’ record will be targeted at the N Kolay Istanbul Marathon on November 6. To achieve these goals for the men’s race organizers have put together an elite field with very good strength in depth. Seven men are on the start list who feature personal bests of sub 2:08. Bahrain’s Marius Kimutai heads the current list with a time of 2:05:47.

In the women’s race Kenyan Agnes Barsosio is the fastest on paper with a PB of 2:20:59. Turkey’s premier marathon race, which uniquely starts on the Asian side of the Bosphorus and then leads the runners over the July 15 Martyrs Bridge into the European part of the city, will be staged in Istanbul for the 44th time. A total of 60,000 runners are expected to take part including races at shorter distances.

“The world's only intercontinental marathon is being conducted for the 44th time. In the race which starts in Asia and ends in Europe with the bridge connecting two continents, the participants enjoy Istanbul, the Bosphorus, and the historical peninsula of the 2000-year-old city with its finish in Sultanahmet Square, the historical center of Istanbul. A fast race is anticipated among the elite athletes competing in the race,“ said Renay Onur, the Race Director from Spor Istanbul. His organizing team achieved a remarkable feat by staging the N Kolay Istanbul Marathon and its sister race, the N Kolay Istanbul Half Marathon, throughout the pandemic in 2020 and 2021 with an exceptional effort. Both events are Elite Label Road Races of World Athletics, the international athletics federation.

Back in 2019 Kenyan Daniel Kibet established the current record of 2:09:44 while Turkey’s allcomers’ record currently stands at 2:09:27. These are the times organizers had in mind when they assembled the men’s elite field. Former Kenyan Marius Kimutai ran his PB of 2:05:47 when he was third in Amsterdam in 2016. On two more occasions the 29 year-old achieved times faster than 2:07. Competing for Bahrain for the first time he took the Rotterdam Marathon with 2:06:04 in 2017 and a year ago he finished sixth in Barcelona with 2:06:54.

Two other athletes on Istanbul’s start list have run sub 2:07 times: Kenya’s Samuel Kosgei, who is the former 25k world record holder (1:11:50 in Berlin in 2010), won the 2021 Barcelona Marathon with 2:06:04 and Ethiopia’s Abayneh Ayele clocked 2:06:45 in Dubai where he was sixth in 2016. In the same year Ayele was fourth in the World Half Marathon Championships, where he just missed out in the fight for the bronze medal against Britain’s Mo Farah. Both were given the same time of 59:59.

Tadesse Mamo is a runner who has shown very promising form earlier this year. The Ethiopian ran the best race of his career when he took second in Rome with 2:07:04, which was his first sub 2:10 time. Meanwhile Robert Kipkemboi returns to the N Kolay Istanbul Marathon where he was the runner-up a year ago. Showing one of his best performances he clocked 2:10:23 in 2021 while his personal best is 2:07:09 from Seoul in 2019. The other two runners with PBs of sub 2:08 on the start list are Ethiopia’s Alemayehu Mekonen and Evans Kiplagat of Azerbaijan with 2:07:23 and 2:07:46 respectively.

In contrast to the men’s race Istanbul’s world-class course record of 2:18:35 set by Ruth Chepngetich in 2018 will most likely remain unchallenged. Fellow-Kenyan Agnes Barsosio is the fastest runner on the women’s elite start. She clocked 2:20:59 when she finished second in Paris in 2017. While this was five years ago and she turned 40 earlier this year Barsosio showed excellent form this spring: She won the Nairobi Marathon, running 2:24:45 despite the high altitude.

Three other athletes with personal bests of sub 2:27 have achieved strong results and PBs this spring: Sechale Dalasa was the winner of the Rome Marathon with 2:26:09 while fellow-Ethiopian Melesech Tsegaye clocked 2:24:47 for fourth place in Milan. Despite her age of 34 Judith Jerubet is still a newcomer in international road running. She ran her first major race in 2021 and this year improved to 2:26:17 when she was third in Daegu, South Korea.

Trying a comeback Turkey’s national record holder Sultan Haydar surprisingly entered the N Kolay Istanbul Marathon more than six years after competing in the Rio Olympic Marathon where she finished in 111th position.

The 35 year-old established the current national record of 2:24:44 back in 2015 in Dubai. It will be interesting to see what Sultan Haydar can achieve on home soil in Istanbul after such a long break.

The Boston and New York marathons are on Eliud Kipchoge to do list before the Olympic marathon in Paris 2024

Two-time Olympics marathon champion Eliud Kipchoge will compete in two World Marathon Majors races before heading to the 2024 Olympic Games in Paris.

Since he started his road running career in 2013 and won Hamburg Marathon, Kipchoge has competed in 15 marathon races, winning 13 of them.

Kipchoge has competed in four out of six WMM races - Tokyo, Berlin, Chicago, and London Marathon races - but is yet to compete in New York Marathon and Boston Marathon races.

“Two marathon majors of New York and Boston are in my to-do list. I want to compete in the races as I prepare for the 2024 Olympic Games. It is still early in the season but things will get clearer next year, and then I can know exactly where I will be competing,” said Kipchoge, the world record holder.

He was speaking in Eldoret, Uasin Gishu County Tuesday after he was named as the LG/ Sports Journalist Association of Kenya (SJAK) Sports Personality for the month of September.

Kipchoge won the recognition after his world record-breaking 2 hours, 01:09 minute run at the Berlin Marathon on September 25.

He lowered his own record by 30 seconds, winning a third title.

Kipchoge was awarded a set of LG refrigerator, which also doubles up as a top mount freezer, and water dispenser worth Sh150,000 and a trophy.

He thanked SJAK and LG for continuously recognising athletes for their efforts and glory brought to the country through their exemplary performances.

He urged athletes to compete clean and avoid being swayed to use drugs for quick money.

“I urge athletes to always stay focused, and to compete in cross country and track races before gradually shifting to the road races. That is where I started and I’m glad it has shaped my career to whom I am today,” he added.

LG East Africa Content Manager William Kimore said Kipchoge is a good inspiration to the young generation.

“We are proud to be associated Kipchoge, one of the greatest marathoners of all time. He has demonstrated that hard work and persistence pays with his record-breaking runs,” he said.

Kipchoge beat other nominees, including track stars Beatrice Chebet (5000m) and Emmanuel Korir (800m) both of whom claimed Diamond League trophies in the 2022 season finale held in Zurich, and Hellen Obiri who successfully defended her Great North Run title the same month. Malkia Strikers opposite attacker Sharon Chepchumba who was Kenya’s top scorer at the World Championships in the Netherlands.

Here’s how to run a Magic Mile to predict race performance

When long-time running coach and Olympian Jeff Galloway needed a way to predict race performance for his clients (given appropriate training) for multiple distances, he did some research. Galloway spent a decade trying various formulas and using data from the athletes he worked with and his many coaching programs and running retreats, and discovered that the most accurate predictions came from using a one-mile time trial. Galloway calls this workout the magic mile (MM).

The data from a simple one-mile time trial can be used to accurately predict the slowdown that occurs over distance in a 5K, 10K, half marathon and marathon. It can also be a great tool for monitoring progress as you train. Here’s how to run your own MM and how you can use it to predict your own performances on an ideal race day.

Running a MM

Galloway suggests running a MM roughly every two weeks, to monitor progress and have the most accurate mile measurement at the end of your season. If you’re not concerned about exact details and just want a good estimation of your capabilities, inserting one into your training plan when curiosity strikes you is fine, too (just plan it for a day that you have fresh, well-recovered legs).

A track is the simplest way to measure your MM, although GPS data and a stretch of flat road works great as well). If you opt for the road, make sure to measure your distance several times before you run your MM–accuracy counts in this calculation.

Warm up with 10 minutes of very easy running, followed by a few accelerations to get your legs ready for a speedy mile run (a mile on a standard 400-meter track is four laps around the inside lane).

Pace yourself as even as possible over each 400-meter stretch. If you’re able to, note how fast you ran each quarter-mile, or take a look afterward at your data for future comparison. Be careful not to take off too hard at the start–run about as hard as you can at an even pace for one mile, without pushing yourself to the point of feeling like you’re going to puke. At the end of the mile, you should feel like you wouldn’t be able to maintain more than a few hundred meters more at that pace.

Cool down by jogging or walking for 10-15 minutes.

How to calculate

You can use the magic mile calculator on Jeff Galloway’s website to work out your training and race paces based on your MM time. If you use min/km to train, you can adjust the pace by dividing by 1.6.

The calculation uses the following formula for pace in miles (we’ve added kilometers, as well):

Add 33 seconds to your magic mile for 5K pace (in miles). To calculate 5K pace in min/km, divide your magic mile time by 1.6 and add 21 seconds.

Multiply your magic mile time by 1.15 for 10K pace (per mile) or by 0.71 for min/km

Multiply your magic mile time by 1.175 for 16K (10 mile) pace or by 0.73 for min/km

Multiply your magic mile time by 1.2 for half marathon pace or by 0.75 for min/km

Multiply your magic mile time by 1.3 for marathon pace or by 0.81 for min/km

Eliud Kipchoge wins LG Sports Personality of the Month award

World Marathon record holder Eliud Kipchoge is the LG/ Sports Journalist Association of Kenya (SJAK) Sports Personality for the month of September.

Kipchoge won the recognition after his world record-breaking 2:01:09 run at the Berlin Marathon on September 25 this year where he lowered his record by 30 seconds to win a fourth title.

In an interview with journalists on Tuesday in Eldoret, Kipchoge said that he was glad to have been recognized for his exploits in Berlin.

Kipchoge was awarded an LG refrigerator which doubles up as a top mount freezer and water dispenser worth Sh150,000 and a personalized trophy.

He hailed SJAK and LG for constantly recognizing sportsmen and women for their exemplary performances.

“I’m excited today to be recognized by the journalists’ body and this is the second recognition after the breakfast meeting by Isuzu two weeks ago and I must admit that when you work hard, good things come your way.

I want to thank SJAK and LG for this award and this is a testament that we should always strive for more, there are no limits but rather everything is achieved through belief and determination. Breaking the world record in Berlin was very crucial for me as I wanted to inspire the human race,” said the Double Olympic marathon winner.

Kipchoge said that he is starting his season soon as he eyes a trio of wins at the 2024 Olympics in Paris.

“I have a plan to compete in the remaining major races before the 2024 Olympic Games where I’m eyeing to retain my title for the third time and I believe next season will be great,” he added.

William Kimore, the Content manager LG East Africa, said Kipchoge is a good inspiration to the young athletes who look up to him.

“We are proud to be associated Kipchoge one of the greatest marathoners who has demonstrated that hard work and persistence pays with his record-breaking heroics and we shall continue recognizing and awarding those who perform well in various sports,” said Kimore.

Kipchoge beat other nominees including track stars Beatrice Chebet (5000m) and Emmanuel Korir (800m), both of whom claimed Diamond League trophies in the 2022 season finale held in Zurich, Switzerland, and Hellen Obiri, who successfully defended her Great North Run title in the same month.

Others nominees included Malkia Strikers opposite attacker Sharon Chepchumba, who emerged top scorer for Kenya at the World Championships in the Netherlands, Karan Patel, who won the ARC Rwanda Mountain Gorilla Rally in Kigali, and former Hit Squad captain Nick Okoth, who bagged silver at the African Championships in Maputo, Mozambique.

He joins a growing list of sportsmen and women who have won the award this year including junior WRC3 contender McRae Kimathi (February), Japan’s Nagoya Marathon winner Ruth Chepng’etich (March), Boston Marathon men’s winner Evans Chebet (April), national women’s volleyball team star Sharon Chepchumba (May), WRC3 Safari Rally winner Maxine Wahome (June), Wimbledon Open Doubles Junior Champion Angela Okutoyi (July) and Commonwealth Games 100m champion Ferdinand Omanyala (August).

Former London Marathon winner Priscah Jeptoo set for Nairobi Marathon

One hundred and seventy two elites athletes have registered for the 19th edition of the Standard Chartered Nairobi Marathon planned for Sunday, organizers announced Tuesday.

Former London Marathon champion Priscah Jeptoo will headline the women’s 42 kilometers race that has also attracted Uhuru Classic Marathon silver medalist Shyline Jepkorir.

Some of the big guns in the men’s category are the 2021 Madrid Half Marathon champion Ezra Tanui, Asbel Kipruto and Bravin Kiprop.

The race will start at Carnivore Grounds and end at Uhuru Gardens on the Southern Bypass.

Peter Gitau, the chairman Local Organising Committe, said a total of 14700 people had by Monday morning registered for the race.

The registration is still ongoing virtually at www.nairobimarathon.com and will end on Friday.

Apart from the full marathon, other categories of the race are 21km, 21km wheelchair race, 10km, 42 km corporate relay race and family fun race.

The 10km race has attracted the highest number of participants at 6,509, followed by the half marathon at 4000.

Eight hundred and seven athletes have registered for the full marathon, 2700 for the family fun race and 97 for the wheelchair race.

Fourteen teams will compete in the 42km corporate relay race.

“We trust that the event will continue with little or no hitches. We will strive to deliver an inclusive, sustainable and accessible marathon for all,” said Gitau, adding that they have partnered with the Anti-Doping Agency of Kenya (ADAK) to protect the integrity of the race.

He spoke on Tuesday at Uhuru Gardens in Nairobi during a joint press briefing with security heads regarding the preparations of the race.

Gitau disclosed that the winners of the full marathon will pocket Sh2 million, while top athletes in the half marathon and 21km wheelchair race will receive Sh300,000.

The 10km and 42km corporate relay races winners will receive Sh200,000 and Sh 100,000 respectively.

Nairobi Deputy Traffic Commander, Mary Kiarie assured all participants of their safety during the race.

She said all roads where the race will take place will be closed from Saturday midnight to Sunday 1.30pm.

"We have created traffic diversion and provided access to alternative routes during the designated marathon hours. To ensure smooth flow of traffic, we ask for the public's cooperation with the traffic officers we have stationed around the routes. Additionally, we wish to reaffirm that there will be tight security for the attendees," said Kiarie.

Strong elte fileds at Mainova Frankfurt Marathon this coming Sunday after a two-year-break

The Mainova Frankfurt Marathon will be back in action with strong elite fields this coming Sunday after a two-year-break. The men’s field shows nine athletes who have run under 2:10, led by the Ethiopian Getesfa Getahun whose personal best stands at 2:05:28.

Among the women, eight have broken 2:25 and the Kenyan Sally Kaptich is the fastest with a best of 2:21:09. The elite fields have also been boosted by the recruitment at short notice of the leading German runners Hendrik Pfeiffer, part of the successful national team at the European Championships, and Laura Hottenrott.

For the 39th edition of the Mainova Frankfurt Marathon the organizers are expecting around 12,000 participants. Taking into account events held in conjunction, some 20,000 runners will be involved. This historic race is one of the Elite Label Road Race events, recognized by World Athletics, the governing body of international athletics. Information of how to enter Sunday’s race is available at: www.frankfurt-marathon.com

“After a break of two years, caused by the Corona pandemic, we’ve been able to put together strong elite fields and we’ll have a big, impressive field of mass runners on the start line. We’re looking forward to a Mainova Frankfurt Marathon which will continue the tradition of past events and again prove a big thrill for participants and spectators alike,” said the Race Director Jo Schindler.

Two young talents from Ethiopia might well produce outstanding results on Frankfurt’s fast course. The 24-year-old Betesfa Getahun ran his fastest time to-date of 2:05:28 on his marathon debut in Amsterdam in 2019. Gebru Redahgne is 22 and the second fastest on the Frankfurt starting lists with his time of 2:05:58 in Barcelona at the beginning of May. Both are keen to take the next step and move up in the marathon hierarchy.

Alongside them will be the Kenyan who has earned the title of “Mr Frankfurt”, Martin Kosgey. He has two second places to his credit from the race in 2016 and 2018 as well as finishing fourth in 2017 and two years later. As further proof of how much at home he feels on the Frankfurt course, he ran his best time of 2:06:41 here in 2018.

Hendrik Pfeiffer had originally planned to run the New York Marathon in November but the 29-year-old wanted to profit from his current excellent form and take to Frankfurt’s renowned flat, fast course, aiming to improve his personal best of 2:10:18. “I’m confident I could run a personal best and, of course, would love to break 2:10,” said Pfeiffer, who finished 24th at the European Championships in Munich in August and helped the German squad win a silver medal in the Europa Cup team event.

“I’m grateful to the organizers for enabling me to run in Frankfurt at short notice and want to put my form to good use on the road.”

Only once previously has the Mainova Frankfurt Marathon had more than eight women entered with personal bests of under 2:25 and that was in 2018 when ten athletes were on the start line. The strength in depth among the elite raises hopes for an exciting as well as high quality race. The Kenyan Sally Kaptich with a best of 2:21:09, Ethiopia’s Yeshi Chekole (2:21:17) and Kenya’s World Championship silver medalist from 2015, Helah Kiprop (2:21:27) are the fastest on paper.

While this trio is likely to be disputing top honors, Germany’s Laura Hottenrott will hope to take advantage of Frankfurt’s fast course where so many personal bests have been achieved, aiming to improve her time of 2:28:02.

Elite runners with personal bests:

Men:

Betesfa Getahun ETH 2:05:28

Gebru Redahgne ETH 2:05:58

Martin Kosgey KEN 2:06:41

Derseh Balew Yihunie ETH 2:07:22

Asefa Mengisa ETH 2:07:47

Charles Ndiema KEN 2:08:12

Brimin Misoi KEN 2:08:41

Deresa Ulfata ETH 2:08:42

Dominic Letting KEN 2:09:30

Hendrik Pfeiffer GER 2:10:18

Stephen Mugambi KEN 2:11:39

Justino da Silva BRA 2:13:31

Edson Arruda BRA 2:14:35

Justin Mahieu BEL 2:14:43

Filimon Abraham GER 

Linus Maruka KEN Debut

Ashenafi Gebru ETH Debut

Eyob Solomun ERI Debut

Merhawi Ghebreslasie FRA Debut

Women:

Sally Kaptich KEN 2:21:09

Yeshi Chekole ETH 2:21:17

Helah Kiprop KEN 2:21:27

Atalel Anmut ETH 2:22:21

Juliet Chekwel UGA 2:23:13

Jackline Chepngeno KEN 2:24:21

Serdana Trofimova KGZ 2:24:38

Zinash Lema ETH 2:24:55

Meseret Abebayehu ETH 2:25:18

Caroline Jepchirchir KEN 2:26:11

Laura Hottenrott GER 2:28:02

Gladys Chepkurui KEN 2:28:55

Martha Akeno KEN 2:29:00

Sofiya Yaremchuk ITA 2:29:12

Thea Heim GER 2:36:10

Ben Flanagan snags Canadian record at Valencia Half Marathon

Two Canadians ran to national records and personal bests at the Valencia Half Marathon on Sunday morning. Ben Flanagan, 27, continued his winning ways on the roads, setting a new Canadian record in the half-marathon in 61 minutes flat. Fellow Canadian and national record holder in the marathon, Cam Levins, 33, finished right on Flanagan’s heels in a new personal best of 61:05.

Levins’s time was the second fastest in Canadian history, and the two athletes finished in 18th and 19th places, respectively. The previous Canadian half-marathon record of 61:08 was set by Rory Linkletter in January, besting a national record that had held for 22 years. Valencia’s record-breaking run was also a 38-second personal best for Flanagan, who became the 2022 Canadian 10K champion in May and 5K champion in September.

The Valencia Half Marathon is known for its fast course and deep elite fields, and heading into the race, speculation abounded about a possible new world record. The men’s race kicked off slightly slower than expected, with unseasonably high temperatures (17 C) and humidity.

Kenyan’s Kibiwott Kandie and Germany’s Konstanze Klosterhalfen captured the overall victories in the half-marathon. Kandie, who broke the world record here two years ago, broke away from the lead pack to finish in 58:10, followed by Ethiopia’s Yomif Kejelcha in 58:32 and last year’s third-place finisher, Daniel Mateiko in 58:40.

Klosterhalfen finished with a kick in the last kilometer, winning her half-marathon debut in 65:41.The European champion and 2019 world bronze medalist over 5000m told World Athletics: “I chose Valencia because of the fast times set over the previous years and my decision proved to be right today.” She was followed by Ethiopia’s Tsigie Gebreselama in 65:45 and Hawi Feysa (also from Ethiopia) in 66:00.

Run like Kipchoge: start applying these principles to your running today

Coach and author Brad Stulberg had a ‘pinch me’ moment watching marathoning GOAT Eliud Kipchoge credit his book, The Practice of Groundedness, as inspiration going into his recent marathon world record in Berlin. Stulberg’s principles are simple and applicable to any runner. Here’s how you can incorporate them into your life and elevate your running game, maybe setting your own personal record (and optimizing the journey along the way).

Consistency is key for improvement (be patient)

“Small and consistent victories compound over time,” says Stulberg. He uses Kipchoge as an example in his book: the runner is consistent and patient, and trains and acts with ease, rarely pushing his body beyond 80 per cent in practice. “Adopting a mindset that favours consistent small steps may take the excitement out of experiencing massive highs and lows, but it leads to more enduring progress,” Stulberg adds. Far greater than putting in occasional huge performances and risking burnout is keeping your focus on day-to-day consistent efforts and improvements.

Accept where you are to get where you want to be

Stulberg suggests you accept where you are, have realistic expectations, and trust your training. Conventional wisdom and practice argues that if you want to be great at something you must be continuously hungry and pushing, setting up a mindset craving specific and measurable results. Progress is not linear, Stulberg argues, and the conventional mindset tells us that only when we achieve the results we are pursuing are we worthy human beings. “The stress and pressure of carrying this weight is miserable,” says  Stulberg. Accepting your current abilities and circumstances will allow you to perform from a place of freedom.

Focus on the process, and the outcomes will fall into place

Instead of focusing on the singular achievement of a giant goal, break goals down into parts, and direct your focus on those parts. Stulberg says this serves as an incredibly powerful focusing mechanism. “For most consequential endeavours, long-term progress is less about heroic effort and more about smart pacing; less about intensity on any given day and more about discipline over the course of months, and in some cases even years,” he explains.

By staying consistent over time, accepting where you are at and acknowledging that achieving goals is often non-linear, and keeping your eyes on the process rather than the outcome, you’ll find yourself running with what Stulberg calls groundedness: “unwavering internal strength and self-confidence that sustains you through ups and downs.” You’ll make progress like Kipchoge does, “slowly by slowly.”

Ugandan Solomon Mutai breaks Venice Marathon course record

Solomon Mutai is a happy man after beating his fellow African elite competitors to win the Venice Marathon in Italy on Sunday.

The experienced Ugandan gifted himself a day after his 30th birthday by posting a winning time of two hours, eight minutes and 10 seconds at the World Athletics Bronze Label Road Race.

“It was good and challenging,” Mutai said hours after his race. He became the ninth different nationality to conquer the course in Venice after breaking away from Kenyan Emmanuel Naibei and Ethiopian Abebe Tefese.

And the victory produced emotions out of the 2018 Commonwealth silver medallist. Upon crossing the tape, Mutai spread his arms wide and knelt down after being humbled by the feat.

“I am happy because it was not an easy race because there were too many bridges,” he said of the course difficulty.

This marks Mutai’s first win since winning his debut 42km race at the 2013 Mombasa Marathon in Kenya and it came with not only a personal best (PB) but also a new course record.

Also, this is Mutai’s best performance post Covid-19 pandemic since he took third place at the Vienna Marathon in Austria with the old PB of 2:08:25. 

Previously, he did not complete the Xiamen Marathon in Tuscany, Italy in early 2021 thereby missing out on selection to the Tokyo 2020 Olympics. 

When he finished third at the Istanbul Marathon in Turkey last November, it came after a time of 2:10:25 after countering hilly terrain towards the finish.

And early in April, Mutai could only post 2:11:01 in sixth place at the Enschede Marathon in the Netherlands.

On Sunday, Mutai was redefined and even better focused, thereby lowering his PB and also beat the previous course record mark of 2:08:13 set by Kenyan John Komen.

Mutai, a bronze medallist at the 2015 Beijing World Championships in China, was quiet in the mix, the lead group crossing through the 21km mark at 1:03:56.

After 30km, it was down to Mutai and Naibei but when they reached the Liberty Bridge some 4km ahead, Mutai made his move.

He pulled away in style, going around the River Sette Martiri to glory with Naibei clocking 2:09:41 while Tefese coming third in 2:09:54.

Mutai now moves third on the list of male marathoners in search of the three available tickets to the Budapest World Athletics Championships set for next August in Hungary.

Run longer and stronger with tips from trail-phenom Priscilla Forgie

Priscilla Forgie wants you to be more flexible. She doesn’t mean you should hit a yoga class, either–Forgie says adding versatility to her running routine has allowed her to master the art of listening to her body, elevating her performance.

If you aren’t familiar with Forgie after this year’s ultratrail season, consider this your update: the Edmonton-based athlete has had a record-breaking year, winning almost every race she has entered and demolishing course records at the Near Death Marathon (where she also was the overall winner) and Squamish 50/50. She’s also fairly new to the ultratrail scene and is open about the setbacks and learning curves she’s experienced so far.

“When I discovered I had a stress fracture in January I realized I hadn’t truly been listening to what my body needed,”she says. Forgie says that key to optimizing her running this year was taking preventative action to care for her body in her day-to-day life, becoming more flexible with training and mileage. Here’s what Forgie suggests you try, so that you, too, can break personal barriers and crush your goals, all while staying healthy.

Have flexibility in your training plan

Forgie says that opening ourselves up to the possibility of not sticking to a regimented training schedule is key. “I can appreciate that a training plan can help hold us accountable and keep us motivated, but no plan can take into account the complexities of our everyday lives and what our bodies are asking for each day,” she says. While Forgie doesn’t follow a  strict plan, she acknowledges that it works for some people, and suggests that runners try to remain adaptable.

Forgie suggests making the change from a km/day goal, and instead giving yourself a distance or time range to shoot for each day, adjusting throughout the week as needed. “This allows us the opportunity to rest when needed and free up time if life gets in the way,” she says.

Get comfortable with switching things up

Forgie says this is particularly important for your key workouts. “You want your body to be feeling its best during these sessions, so pushing through speedwork after a lousy sleep will not help you reach your goals,” she explains. If you have a challenging workout planned but are feeling under the weather, far better to head out for an easy run or take a recovery day, and do the speedwork when you’re well-rested.

Another form of switching it up that Forgie loves: hit the trails instead of running hill repeats or road-based speedwork. While trails are where Forgie’s passion lies,  they’re a great addition to any runner’s repertoire. “Who doesn’t need more trail time?” she says.

Tap into your inner couch potato

“A huge part of listening to our bodies is recognizing when we need rest,” says Forgie, adding that it’s likely more often than a lot of us allow. She suggests following the 80/20 rule (keeping 80 per cent of your workouts easy, 20 per cent hard). “Letting our bodies recover with good food, sleep, and slow miles will result in our bodies thanking us later,” she says.

With so many athletes reporting stress fractures or being diagnosed with RED-S syndrome, recovery is something every runner should personally focus on.

Try running doubles (but not Ingebrigtsen-style)

Forgie advocates breaking up a long-run session into a double. “Double run days are my favourite,” she says. “Doing this gives your body a bit of a break, frees up some time in your schedule, and definitely helps when you’re really ramping up those kilometres in peak weeks.” Doubling has made headlines recently due to its popularity among elite athletes like Jakob Ingebrigtsen, who will run two hard training sessions in a single day. Forgie’s format is a gentler version, a way to adapt a long workout, or to increase mileage when training for a big race.

Being open to trying new things in your running schedule is a fantastic idea for all of us, and Forgie’s success on the trails demonstrates how well it has been working for her.

Hot and humid slowed Kandie and Klosterhalfen in Valencia

Kenyan's world half marathon silver medallist Kibiwott Kandie and Germany's Konstanze Klosterhalfen captured the victories at the Valencia Half Marathon Trinidad Alfonso EDP – a World Athletics Elite Label road race – on Sunday (23).

Kandie, who broke the world record here two years ago, effectively ended the race in the 14th kilometre to finish like a train in 58:10, while half marathon debutante Klosterhalfen made her move in the last kilometre, winning in 1:05:41.

Likely due to the unseasonably high temperature (17C) and 75% humidity, the men’s race kicked off slower than expected. Led by pacemakers, the leading group went through the opening 5km in 13:56, right on schedule for a 58:40 finishing time with all the main favourites such as Kandie, Sabastian Sawe, last year's third-placed Daniel Mateiko, Rodgers Kwemoi, Ethiopia's two-time world indoor 3000m champion Yomif Kejelcha and his compatriot Tadese Worku, who was making his debut over the distance.

Ten men remained in the lead group by the 10km checkpoint, which was reached in 27:51 to virtually rule out a sub-58-minute final clocking.

The key movement came shortly after the 13th kilometre when Kandie broke away with incredible ease to gradually open a sizeable gap over Mateiko, Kejelcha and Worku. After a swift 14th kilometre of 2:39, the 26-year-old Kenyan maintained his speed to reach 15km  in 41:17, having covered the previous 5km segment in 13:26. By then he had built a ten-second margin over the chasing trio.

Despite a decrease in pace in the closing stages, Kandie continued to increase his lead and he had a 23-second margin by 20km. He romped home unopposed in a season’s best of 58:10, the third fastest time in the world this year. Taking advantage of his track pedigree and speed, Kejelcha managed to finish ahead of Mateiko to grab the runner-up spot in 58:32 and fulfil his pre-race target of breaking the Ethiopian record. Mateiko completed the podium eight seconds behind Kejelcha while debutant Worku finished in 58:47.

“I have been preparing so hard for this race over the last two months and that effort has paid off today,” said Kandie. “Despite the humidity, I felt great throughout and decided to increase the pace after midway, I'm quite satisfied with my performance.”

The women’s race was of a similar high standard with the first three athletes finishing in 66 minutes or quicker.

Perfectly paced by Kenya's Jeremiah Cheserek, the main group went through the opening 5km and 10km checkpoints in 15:29 and 31:08 respectively, slightly inside 1:05 finishing pace. The eight-woman lead pack included Klosterhalfen, Kenya's world 10,000m bronze medallist Margaret Chelimo Kipkemboi, Vicoty Chepngeno, Agnes Ngolo and Ethiopia’s Hawi Feysa and Tsigie Gebreselama.

There were no major changes over the following 5km section, which was covered in 15:35, but with two kilometres remaining, only Klosterhalfen, Feysa and Gebreselama were left at the front. In the closing stages, the 25-year-old German managed to open up a gap on her rivals to win in 1:05:41 while Gebreselama set a PB four seconds in arrears and Feysa came third in 1:06:00.

“I'm both surprised and delighted with what I've managed today and definitely I'll try to improve on my time next time and hopefully break the German record,” said Klosterhalfen, the European champion and 2019 world bronze medallist over 5000m. “I chose Valencia because of the fast times set over the previous years and my decision proved to be right today.”

Leading results

Women1 Konstanze Klosterhalfen (GER) 1:05:412 Tsigie Gebreselama (ETH) 1:05:453 Hawi Feysa (ETH) 1:06:004 Agnes Ngolo (KEN) 1:06:385 Margaret Chelimo (KEN) 1:06:506 Magdalena Sahuri (KEN) 1:07:077 Irine Kimais (KEN) 1:07:108 Purity Komen (KEN) 1:07:279 Yasemin Can (TUR) 1:07:4510 Vicoty Chepngeno (KEN) 1:07:54

Men1 Kibiwott Kandie (KEN) 58:102 Yomif Kejelcha (ETH) 58:323 Daniel Mateiko (KEN) 58:404 Tadese Worku (ETH) 58:475 Kennedy Kimutai (KEN) 59:046 Sabastian Sawe (KEN) 59:237 Ronald Kirui (KEN) 1:00:108 Isaac Kipkemboi (KEN) 1:00:119 Edward Cheserek (KEN) 1:00:1310 Weldon Langat (KEN) 1:00:28

Kibiwott Kandie wins the Valencia Half Marathon in 58:11

Kenya’s Kibiwott Kandie is the new Valencia Half Marathon champion.

Kandie on Sunday reclaimed the title he lost last year after crossing the finish line in 58:11 ahead of Ethiopia’s Yomif Kejelcha.

Kibiwott missed his earlier personal best of 57:32 which was a world record time he set in 2020 before Uganda’s Jacob Kiplimo lowered it by one second at the 2021 Lisbon Half Marathon.

Kejelcha clocked 58:32, while another Kenyan Daniel Mateiko was third in 58:40.

Kennedy Kimutai (59:04), Sebastian Kimaru (59:23), Ronald Kiprotich (1:00:10) Isaac Kipkemboi (1:00:12), Edward Kimutai (1:00:14), and Weldon Kirui (1:00:28) were in fifth, sixth, seventh, eighth, ninth and 10 positions respectively.

The women’s race was won by European 5000m champion, German Konstanze Klosterhalfen who clocked 65:41 on her debut.

Kenyans missed the podium positions with Kapsabet-based Margaret Chelimo finishing fourth in 1:06:50.

Irene Kimais (1:07:12), Purity Komen (1:07:29), Vicoty Chepngeno (1:07:55) and Dorcas Kimeli (1:08:17) were sixth, seventh, ninth and 10th.

Ethiopians Tsigie Gebreselama (1:05:46) and Hawi Feysa Gejia (1:06:00) placed second and third respectively.

'Gray Zone' Running Could Be the Reason You're Not Getting Faster—Here's How to Get Back Into the Green

Easy pace is a runner's bread and butter. As a general rule of thumb, coaches recommend logging 80 percent of your runs at a conversational pace and 20 percent at higher speeds that send your heart racing. But, as any pavement-pounder knows, telling yourself to run easy pace and actuallyrunning an easy pace are two very different things.

Generally speaking, easy workouts should be run at a pace that allows you to talk throughout the entire run. (If you're someone who likes scales, think of this at a three out of 10 effort.) However, it's likely that you're actually taking on these training runs at something closer to a six or a seven effort. This common mistake is called running "in the gray zone" and it can lead to a frustrating plateau.

"Grey zone running is when you’re using pace as your guide, rather than effort. It usually means you’re running slightly too hard on your easy days then not able to go hard enough on speed days," wrote running coach Amanda Brooks in a recent Instagram post.

This probably sounds familiar, right? Maybe you go a little too hard on a recovery run and the next day's speed workout feels awful."If you're running your recovery runs or easy runs too hard, what tends to happen is that you start creating this low-level fatigue that you might not realize it's there, but is compromising some of your faster workouts," says Eric Orton, co-author of Born to Run: The Ultimate Training Guide.

The good news: It doesn't have to feel this way. In fact, the vast majority (remember: 80 percent) of your running should feel almost as easy as strolling around your neighborhood.

Now, you may be thinking: If I'm running easy for four out of every five runs, how will I possibly get faster? It's a good question, and according to Brooks, the answer is because of that killer combination of easy, peasy training and speed runs.

"Hard miles are building power, activating fast-twitch muscles, and refining race pace," she explained on her Instagram post. Meanwhile, those stress-free runs up your aerobic fitness. This means that, over time, your easy pace will naturally become a little faster for you. For example, if you're running a 10-minute mile in the recovery runs at the beginning of training for a half marathon, there's a good chance that, if you let your body recover enough on easy days, training speed and stamina could bring you down to a 9:45 or 9:30-mile pace over time. Cool, right?

Now, if you're deeper into your training plan and feeling ready to step your speed up, Orton recommends trying a hybrid version of these two workouts where you combine effortless running with effortful intervals. "So instead of taking your long, easy run, you maybe try four by 10 minute [hard intervals], followed by 90 minutes of easy running and ending with a fartlek," he says. For the uninitiated, a fartlek is any speed play where you're toggling through different paces. Here's an example version of Orton's workout that you can follow once you're feeling really confident in your speed runs and easy runs:

Warmup 

4 x 10-minute intervals at 10K pace (6 out of 10 effort) with one minute of rest in between each interval 

45 minutes of easy running (3 out of 10 effort) 

Fartlek: 3 x 30 second intervals at 1-mile pace (9 out of 10 effort) with one minute of rest in between intervals 

Cooldown 

The number one rule here: Stayoutof the gray zone. Instead, think about the purpose of your run before you run it. If today is an easy run designed to build endurance and help you recover from yesterday's speed work, don't make it harder than it needs to be. We're not reinventing the running shoe here, after all.

Dutchman Lodewijk Adriaan Vriens wins first race in Hong Kong 50 ultra marathon series

Hong Kong 50 ultra marathon got off to a blistering start with Dutchman pipping local favourites in the men’s division, while Cheung dominated the women’s field 

The second leg of the four race series takes place on Lantau on December 10, with HK50 West and Sai Kung 50 taking place in early 2023 

The Hong Kong 50 ultra marathon series got off to a solid start on Sunday, with Dutchman Lodewijk Adriaan Vriens storming a field of almost 500 runners to claim line honours.

While Vriens battled strong competition from Chan Ka Keung and Wong Kwok Wai – who came in second and third respectively – the Dutchman paced himself early in the race but surged in the second half to extend his lead and finish with a time of 4 hours and 47 minutes.

“Today’s race was really, really cool and a really phenomenal feeling,” Vriens said. “It’s a really tough course, but I had a lot of fun. The organisers did great, really good spirit out there and some really good competition.”

Chan, one of Hong Kong’s top up and coming runners, had a very strong finish, putting the hammer down on the final 1km to squeeze by Wong for second place with just a few hundred meters remaining.

“I was happy with a strong finish catching Wong Kwok Wai who tried very hard also at the end. The race was really exciting and the scenery on the last 20km was beautiful which made the change of scenery from my home training area in Tsuen Wan very different,” Chan said.

“Coming down Jardine’s Lookout I took a fall kicking a step, but brushed it off and kept pushing as was top three at the time.”

Crossing the finish line in 3rd overall in the Men’s 50km was Wong Kwok Wai who ran a fantastic race leading and trading places for almost half. He came within striking distance of the Dutchman and Chan, but did not have the legs in the last few hundred meters to mount a full tilt attack.

Karen Cheung Man-yee dominated the women’s field to win in a comfortable 5 hours 30 minutes 38, almost 30 minutes ahead of her nearest rival Wong Mei Ying, who took second place.

“Overall, the race was great,” Cheung said. “I thought my run was very smooth. The weather was good and I was happy with my performance. I am very happy to be able to run in a physical race like this as I enjoyed it so much being around others in competition.

Third on the women’s 50km podium was South African Deena Schwan who took up ultra running just over a year ago.

The second leg of the four race HK50 series will take place on Lantau on December 10, with HK50 West and Sai Kung 50 taking place in early 2023.

5 Reasons Why Athletes Can Embrace Aging

My grandfather lived until he was 94. By the time he died in 2009, he was the sole survivor of 13 siblings. His secret? For as long as I can remember he used to say, with a gusto I have yet to match, "You just have to keep moving!" And with every passing birthday he'd also remind me: "Getting older is better than the alternative."

Those two pearls of wisdom have continued to serve me well. But it has also occurred to me that since I became a masters runner (defined as 40 and older), I've focused primarily on the negative aspects of aging-albeit, mostly factors that my grandfather never had to experience. Women face a lot of challenges in mid-life that make it hard to maintain a cheery disposition, even as that simple advice to "keep moving!" holds true.

The decline of estrogen levels has an effect on just about everything, including mood, sleep, body composition, bone density, muscle mass, and more. It's a lot to navigate-especially for those of us who've been athletes for most of our lives. We have to adjust expectations and relearn how to properly train our bodies that have new needs and capabilities.

It's natural to fixate on what we're potentially losing as the years go by. But what if we explored the ways that aging serves us, instead? I'm not trying to pollyanna our way out of perimenopause, but taking a little time to reflect on the happier sides of getting older might entice some of us to relish this phase instead of fear it.

So I called Selene Yeager, host of the podcast Hit Play Not Pause and content manager for Feisty Menopause, a site that covers training, nutrition, and lifestyle advice to help women maximize performance during menopause and beyond. She shared some expertise and insight on how athletes can find hope and enjoyment during the second half of their active lives. Out of that conversation and many others over the years with runners who have experienced longevity in the sport, I came up with five reasons to embrace masters running.Perspective. 

It is impossible to acknowledge or appreciate the bigger picture when you're younger. Every botched workout, every missed PR, every off-pace long run seems like a big deal. But then life expands in wild ways. Whether it's a spouse or children or career or aging parents, everybody seemingly needs something from you for quite a while. 

The upside? Those important people who need you can also put performance into perspective. Before running the Berlin Marathon in September, Keira D'Amato, 37, who was trying to improve her American record during the race (2:19:12, which has since been broken by Emily Sisson at the Chicago Marathon in 2:18:29), remarked that while her goals are a priority, her results actually don't matter much in the grand scheme.

"At the end of the day, no matter what happens, I'm still going to come home to two kids who will ask me what's for dinner," D'Amato said during a pre-race interview.

Similarly, Yeager remembers when her daughter was younger, she felt a pivot in her outlook, too. "You're not sitting there ruminating about yourself anymore-it's a similar sort of transition phase in a woman's life that can bring that better head space."

The even better news is that eventually a lot of those people become less dependent as we enter midlife, leaving new-found time to focus more on your own endeavors.

"The shedding of those ovarian hormones that have you nurturing everybody but yourself gives you the brain space to look at what you need and want," Yeager says. "And that is a great thing. Not that nurturing is bad, but it's time for you."Liberation. 

The older we get, the less we care. In a good way. In the best ways, really. As Yeager puts it, "You can say it however you want, but you get to this point where you don't actually give a f*ck and it's very liberating and empowering."

You don't care what people think when you try something new, like mountain racing. You don't care what your time is and realize that nobody else does either (spoiler alert: nobody ever did care what your personal bests or weekly mileage were). You start to realize that the performances and goals can be broader and more creative than ever before-your effort can go toward something besides qualifying for the Boston Marathon, for example.

Look no further than somebody like Deena Kastor, who won the Olympic marathon bronze medal in 2004. Now 49, she still trains at a high level, but has continually redefined what success means to her, whether it's going after age-group records or racing all the World Marathon Major events, a goal she just completed when she finished the Berlin Marathon a few weeks ago, in 2:45:12.

"There's lots of empowerment that comes with midlife, especially around 50," Yeager says. "It takes some time and it might take hormonal changes-I don't know; they're still doing their research-to really accept and embrace that you are the only one thinking about you as much as you're thinking about you."Community. 

Not long ago I spoke with Kathryn Martin, who at 70 years old had just taken a five-year break from competing on the masters track scene. She has two dozen age-group American records and a dozen world records, but was feeling a little burned out from the high-intensity pursuits. During that break, she didn't stop running, but she did cease serious training. What brought her back? Aside from a renewed desire to tackle more records, she missed all the friends she made on the circuit.

"What I really missed was the camaraderie. Masters runners are so unique," Martin told me. "You can be warriors on the track, but prior to and immediately afterward, everybody's hugging. We're just so happy to see each other and be in each other's company."

While you don't have to grow older to appreciate the running community, Martin is right. The masters category hits a little different. Yeager sees it, too-and hears about it from plenty of women she interviews.

"Even if you're really competitive still, there's a genuine appreciation for your peers," Yeager says. "We've seen a lot of shit in our lives at this point and that creates a lot of camaraderie. You're also just more secure in your skin and not having all your self-worth wrapped up in beating another person."Technology and research. 

Sara Hall, 39, is the poster woman for longevity. She started having the best races of her career in her mid-30s, now one of the fastest U.S. women at the marathon (2:20:32). Many factors have worked in Hall's favor, but one thing she's continually given credit to is the advancement in shoe technology-not just the way in which they've elevated everybody's performances, but also how they've reduced the pounding on her legs and allowed quicker recovery between big efforts.

The generation entering its 50s now is the first to grow up in a post-Title IX world, with increased access to sports for their entire lives. As Yeager says, we aren't in the "Golden Girls" era anymore. Women remain competitive and active for far longer than they ever have not only thanks to that critical piece of policy, but also because of the technology (think: gear, nutrition, recovery tools, etc.) that keeps us healthier, longer. The research on all phases of the female athlete lifecycle still has plenty of catching up to do, but as it advances and we know better how to care for our maturing bodies, the possibilities will only increase.

"Everything we thought we knew about women after they had babies or when they go through the menopause transition-really about women at any stage-is being rewritten and discovered," Yeager says. "It's a huge thing, when performance and fitness is exponentially different because we've started and built it all from the time we were adolescents, many not stopping during pregnancy, either. Are you kidding? We're just different human beings than the women back in the Golden Girl time."Reinvention. 

Ever want to try different distances? Different terrain? Are you triathlon curious? Have you heeded the often repeated advice to start lifting weights (seriously, you need to lift weights)? After all is said and done, if you're still not convinced that growing older as a runner can become an equally enjoyable experience, then reinvent yourself. Try something new and see the comparisons to your former self disappear.

Yeager, for example, didn't start CrossFit until she was 48 years old, when "it was time to start 'lifting heavy sh*t' as they say.'" Desiree Linden, 39, winner of the 2018 Boston Marathon, has said she's looking forward to exploring trails and ultra-distance races after she retires from competitive road racing. 

"If you are open to expanding your horizons, it makes all the difference in the world," Yeager says. "You have nowhere to go but up. You're learning new things and experiencing something for the joy of it again. That's enormously positive."

It looks like my grandfather had a point. All you have to do is keep moving

Four Helpful Tips for Anyone Who's Just Starting to Run

As a long-distance runner for almost 15 years, the most common comments I get from nonrunner friends are “I wish I could do that” or “I can’t even run a mile.” But the truth is, that’s actually normal when you’re starting to run. In fact, most seasoned runners also didn’t knock out a quick mile on their very first go.

I first started running as a high school sophomore, slowly building up a few laps on the track at a time. The next semester, I joined the track and cross-country teams. I kept up with consistent shorter runs through college before eventually running my first half marathon when I was 21 and my first full marathon when I was 23, eight years after I got started. I credit my very gradual buildup with helping me stay injury-free and letting me ease into the sport so I could actually enjoy it (instead of end up resenting it).

When you’re excited about starting a new activity, like running, it’s easy to get ahead of yourself and pile on too much too soon. After all, it seems logical that pushing yourself hard will help you jump right into it and get better faster. But when it comes to running, that’s definitely not the best approach—in fact, this mind-set is a big reason why many optimistic beginners ultimately end up not sticking with a running routine. If you set your expectations high and then fail to meet them, it’s easy to think “I’m just not a runner”—when really, you just needed to start a little slower and expect to get better gradually.

Here are a few tips from professional coaches on how to approach running as a first-timer without ending up intimidated or discouraged by the sport. I promise, once you feel comfortable doing it, running is a lot of fun.

1. Alternate between running and walking your first few weeks.

One of the biggest things coaches stress to brand-new runners is to simply focus on spending time on your feet and not get caught up in the numbers. Most would agree that you shouldn’t start out running more than a few minutes at a time, with walk breaks in between.

Jimmy Balmer, a certified running coach with Strait Speed in the Philadelphia area, recommends beginner runners start with a run/walk three times a week, in which they run for one minute and walk for 90 seconds for a total of 20 minutes per session.

Many long-term training plans aim to have runners increase their total mileage by 10 percent each week, but Balmer maintains that this doesn’t pertain to runners starting from scratch. “I recommend these runners stay at the same volume for three weeks before beginning to gradually increase the volume and duration of their runs every fourth week,” he says. “Realistically, you should expect to still be doing walking intervals for the first six weeks of this routine.”

Another approach: “A simple and attainable goal is to just add a minute per week to each run segment,” adds Rebekah Mayer, a USATF Level 1 coach and national training manager at Life Time Run in Minneapolis. “If you were already very active, you will find you can increase your mileage more quickly.”

If you are already cross-training with another activity such as cycling or swimming, you already have a base level of cardio conditioning, which will give you a leg up when you start running. “Cardiovascular activities like indoor cycling or Step aerobics classes can help to get the heart and lungs ready to take the next step and add running, while having a foundation of muscle strength can help with injury prevention,” Mayer says. “But if you’ve just been doing strength work, it’s not wise to be overconfident and attempt to knock out an hour-long run right from the start.”

Strength training experience is still helpful, though. Having a foundation of strength will help you to take on additional activity with less aggravation and soreness. You are in a better position than being totally sedentary in that you are less likely to get injured, Balmer says. “Either way, I would still recommend new runners start with the run/walk routine instead of just running in the beginning,” he says.

2. Choose a realistic first training goal.

Building up to a 5K with little to no stopping within about eight weeks after beginning to run is a realistic time frame, Mayer says. She recommends waiting about two years before considering training for a longer race like a half marathon.

Another key in tackling a longer distance—regardless of how long you’ve been running—is to make sure you’re running enough of a base before your new training plan starts, Mayer says. This means, for example, you should be able to run an easy 6 miles before beginning a training plan for a half marathon, and an easy 8 to 10 miles before beginning a 16-week training plan for a marathon.

“One of the most frustrating things as a coach is to get a call from someone wanting to start training for a marathon 12 weeks out, yet they are only currently running 3 to 4 miles max,” Mayer says. “That is the type of coaching request I would decline, as it’s too risky. I would rather protect a runner from getting injured by helping them reframe their goals to run something shorter along the way to the eventual bigger goal.”

3. Consider joining a social running club for one of your weekly sessions.

These days, it’s not hard to find a free group running option in just about any city or town, whether it’s hosted by a gym, running store, running club, or even a local pub. The beauty of these runs is that they attract runners of all levels because they are more focused on enjoying the sport rather than grinding out the speed. If you’re feeling insecure about how far you have or haven’t run, a social run is a great place to start because you’ll find many people in the same boat as you, making it easier to relax and feel confident.

“Social runs are very beginner-friendly and are a great way to meet people to build your motivation and chase your goals with,” Mayer says. You might just walk out of there with a new running buddy who can help keep you motivated and excited about logging miles.

4. Be patient when it comes to noticing progress.

It’s important for new runners to remember that it can take weeks before they’re running without needing walk breaks and before running actually feels more comfortable.

“There are always going to be plateaus, peaks, and valleys with starting a new program,” Balmer says. “Don’t get discouraged if you feel like you’re not seeing immediate results while you adapt to those first few weeks of stress on the body.” If you keep at it, you’ll start to notice your body adapting eventually, meaning that running will feel easier and you’ll be able to run faster or longer than you did at first.

It’s also important to remember that while consistency is key, occasionally missing a planned session because life or bad weather gets in the way won’t make or break your progress, Balmer says. (This is true for both beginners and for seasoned runners.) “It’s also key to prioritize rest and recovery and enjoy days off both physically and mentally.”

And if you ever feel discouraged, remember this: Just getting out there and starting to run is a huge success in itself. Being patient with yourself, and giving your body the time it needs to get used to this new sport, will pay off down the road. Just think about how great it will feel to look back in a few months and see how far you’ve come.

Anti-doping: AK warns complicit coaches, officials

Athletics Kenya has warned coaches and games teachers who condone doping, sexual and gender-based violence among young athletes of dire consequences.

Speaking on Friday on the first day of a two-day AK seminar that brought together trainers and games teachers from primary and secondary schools from the Central region in Nyeri town, Athletics Kenya’s Vice President in charge of competitions Paul Mutwii told coaches to promote clean sport and warned those found culpable of dire consequences.

He said coaches will be held liable  should their athletes fail drug tests.

“We are the handlers of these runners. Can we find out who is out to spoil the reputation of our sportsmen and women?” he said.

Over 30 Kenyan athletes have been flagged down for various doping offences this year alone.

Speaking at the same forum, AK Chief Administrative Officer Susan Kamau urged trainers to encourage athletes to go through the Kenya Doctors Network to ensure they take the right medication when sick.

Runner Collides With Deer, Almost Loses Ear: ‘Like Getting Hit by an Asteroid’

During a space-themed 5K race in Ohio, Rebecca Heasley was struck by a deer, partially detaching her ear.

Earlier this month, a mid-race deer collision left Ohio runner Rebecca Heasley, 40, with a partially detached ear. The bizarre incident occurred while Heasley was participating in the Geauga Park District's Space Race.

The inaugural event, which took place on October 1, gave runners two hours to complete up to sixteen- 0.85-mile loops as they “traveled” through the solar system. Finishing the first loop, runners made it to Mercury, then Venus, then Earth and so on.

Heasley of Willowick, Ohio, was running with her sister Victoria Heasley. With 15 minutes left in the race, the duo decided to tackle another loop to “get to Uranus.” Trying to beat the clock, Heasley jogged a bit ahead of Victoria. Shortly after, as Heasley was exiting a patch of woods with bushes on either side, she was struck by a deer.

“I thought a runner came up and hit me on the side and knocked me to the ground,” said Heasley, who later discovered that a deer’s hooves were the culprit.

The force from the deer caused Heasley to smack into a bush before falling onto her hands and right knee. On the ground, Heasley said she had a momentary freakout when she noticed her ear was not where it was supposed to be.

“I started to see that I was bleeding, and I immediately put my hand up to my head, and I realized that my ear wasn’t all the way attached. It felt like it was sliced right in the middle of the top of the ear,” said Heasley, who remained conscious despite losing a significant amount of blood.

Another runner tried calling for help but did not have reception on the trail. Realizing it would take a while for medical assistance to arrive, Victoria and several EMT trainees walked with Heasley, who was holding her ear in place, to the finish.

Although the freak accident caused Heasley to miss the official time cutoff, the race still gave her a ribbon for making it to Uranus and even offered her a custom award, which she declined.

Paramedics secured and wrapped Heasley’s head and transported her in an ambulance to University Hospitals downtown Cleveland where stitches were used to reattach her ear and close the gash on her head.

Heasley, who remained calm and positive throughout the incident, said she thinks it could have been much worse. Because she was wearing earbuds, she didn’t hear others warning about deer in the woods. She suspects that if she had turned her head and looked left in response to their warnings, the deer may have hit her directly in the face.

“I’m grateful it’s just my ear,” Heasley said. “The scar will be in my hairline and the inner part of my ear.”

At her first check-up, she said her doctor was surprised by how quickly she was healing and gave her clearance to run again. 

In a month, Heasley will have another check-up, and in the meantime, her other sister Melissa created a GoFundMe to help raise money for ongoing medical expenses. 

Heasley said that she won’t let this experience keep her from racing in the future and plans to compete in the Cleveland Turkey Trot.

“I’m not going to be afraid to get back out there. Deer are everywhere in Northeast Ohio,” she said.

Heasley, who started running 5Ks in 2015, describes herself as a “novelist runner” and said she likes to compete in races to raise money for charity and to see her improvements from previous years. She typically runs in two races a month from May until September, and one race in October, November and December, weather permitting. 

She and Victoria have finished countless races and fun runs together over the years, including several trail runs through woods, glow in the dark runs, and even a 5K obstacle course that required runners to carry a pineapple during the entire race.

Even with so many unique race experiences, she said the Space Race is one she will always remember.

“I’ll have a story to tell for the rest of my life that’s for sure,” Heasley said. “We joked around the whole time that I got hit by an asteroid.” 

During your next race or run, make sure to stay alert and heed Heasley’s advice: “Pay attention to your surroundings when you’re out there.”

Japanese runner solves 420 Rubik's cubes during marathon

The Rubik’s cube is known as one of the toughest puzzles, which can be unscrambled in millions of ways. Kei Suga of Japan made deciphering the puzzle a little harder, solving a mind-blogging 420 cubes while he ran a marathon in his hometown of Kashiwa City, Chiba Prefecture.

Suga had a time limit of five hours to break the previous Guinness World Record of 254 cubes. He took four hours and thirty minutes to finish the marathon while completing a Rubik’s cube every 100m.

“I have been training for this record for 10 years,” says Suga. When he began running with Rubik’s cubes, he found he was able to solve one in 30 to 50 seconds. Since 2013, Suga has competed in several marathons each year.

Suga solved the Rubik’s cube for the first time in 2006. In the same year, he competed in his first World Cube Association event.

“My goal for the marathon was to solve and collect one every 100m on the course,” says Suga. He had a friend filming the challenge, as well as someone running beside him and passing him 30 different Rubik’s cubes on rotation. Suga used 60 cubes in total and ran 14.5 laps of a three-kilometre course. 

“At the end of each lap, I exchanged 30 solved cubes for 30 scrambled cubes,” says Suga.

The previous record of 254 cubes was set by New Zealand’s Blair Williamson at the 2017 Christchurch International Marathon.

“I know I can’t solve the Rubik’s cube as fast as others but I question if I am the fastest runner among people who can solve Rubik’s cube,” Suga said on his motivation behind the record.

Suga’s new world record is currently unofficial and pending certification from Guinness World Records. According to Suga, the record is scheduled to be certified in early 2023.

Ironman World Championship champion's "chunky" shoes spark controversy

Last week at the Ironman World Championship in Kona, Hawaii, Norway’s Gustav Iden ran a 2:36 marathon after a 180-kilometre bike and 3.8 km swim, earning his first world championship title. Iden ran a new marathon record on the Kona course in a unique pair of On’s carbon-plated running shoes, the Cloudboom Echo 3, which have a reported stack height of 50 mm, which is outside of World Athletics legal stack height rule of 40 mm for road-running events.

Iden was allowed to wear these shoes in competition, since professional triathletes do not have to comply with any rules over their choice of running shoes, World Triathlon has confirmed.

Despite regulations in athletics governing shoe technology–such as limiting the sole thickness–World Triathlon stated they will not follow World Athletics standards and no checks are being made on any of the footwear being worn.

Some fans of the sport are calling for World Triathlon to follow suit in controlling stack height for competition. The second-and third-place finishers, Sam Laidlow of France and 2020 Olympic champion Kristan Blummenfelt, both wore the WA-legal shoes Nike Alphafly Next% and Asics Metaspeed Sky 2.

Iden said this in a post-race interview with his sponsor On:

World Athletics rules state the sole must be no thicker than 40 mm and that the shoes must not contain more than one rigid or embedded plate that runs the full length of the shoes. The Cloudboom Echo 3 has a single carbon plate that runs the full length of the shoe.Canada’s Ben Flanagan also wore the Cloudboom Echo 3 during his win at the 2022 Falmouth Road Race.

Since the seven-mile road race is not sanctioned by World Athletics, elites are allowed to wear shoes which are normally not allowed at national championship road races.

Iden won in the Ironman World Championships in his Kona debut with a time of 7:40:24, taking 11 minutes off the previous course record time from 2019. On, who signed Iden in the week leading into the race, was given a green light from Ironman for the Norwegian to wear the shoe.

What Is the Average Walking Speed and Jogging Speed?

Plus, how to pinpoint the pace that works for you. 

Getting started with a new walking or jogging routine can be exciting and a little nerve wracking. It’s only natural after a walk or two to wonder, “Am I doing this right? Am I walking fast enough? Should I be jogging or running, instead? How do I compare to other walkers and joggers? What even is the average walking speed?”

Before you get too caught up in the comparison game, remember that any walk or jog you do is better than doing nothing at all. In fact, increasing your daily step count (regardless of pace) can help improve overall health and reduce the risk of chronic diseases like heart disease, diabetes, and even some cancers. So you’re doing your body good no matter your speed or intensity. 

That said, knowing how to gauge your progress and make improvements to your walking and jogging speed over time can lead to more advantages. So here’s what you need to know about the average walking speed and jogging speed, as well as when and how to change up your own pace. 

The average walking speed and jogging speed in the United States

First and foremost, it’s important to recognize that “average walking speed” and “average jogging speed” are just that—the average. That means some people go faster, and others slower. So when you’re just starting out, it’s important to pay attention to how you’re feeling on your walk or jog, rather than getting caught up in what you should be doing based on averages.

Also, it’s important to note that averages are different for males and females, and that average walking speed and jogging speeds tend to slow with age. In other words, a 20-year-old man is likely to walk faster than a 60-year-old, and may walk faster than his 20-year-old female counterpart, as well. 

What the research says about average walking speed

In a 2011 study published in PLOS ONE, researchers used accelerometer data to measure the walking speed of participants in their day-to-day life. The results found that participants walked between 2.3 and 4.6 miles per hour, with a median walking speed of about 2.8 miles per hour. Of course, this is just a single study, and it measured walking in everyday life, which could vary from ambling slowly from the couch to the refrigerator to speed walking to an elevator to catch it before the door closes. 

A systematic review and meta-analysis published in 2021 in the journal Sports Medicine, researchers looked at outdoor walking speeds across 35 different studies. Based on the results, researchers broke the average speeds down into categories of slow, usual, medium, and fast, with results averaging 1.8, 2.9, 3.3, and 3.8 miles per hour, respectively. 

So if you’re using national averages to assess how fast you should aim to walk while exercising, anything from about 2 to 4 miles per hour is a good goal, depending on your fitness level and age. 

What the research says about average jogging speeds

When it comes to jogging, judging averages is a little trickier simply based on the idea of “what are we averaging?” Most people don’t just jog around in daily life, unless they’re trying to run to catch a plane, stop their child from running into the street, or the like. So the information available is largely gathered from compilations of data found on fitness and running apps. This means it’s from people who are jogging (or walking or running) for distance on a regular basis, biasing the sample size toward those who are more consistently training for distance running, rather than an average that includes all possible demographics (like perhaps the less-competitive newbies). 

This is further confused by the fact that “jogging” and “running” are technically two different things. Jogging is typically considered speeds between 4 to 6 miles per hour (a 10- to 15-minute mile), while running is considered anything faster than 6 miles per hour (a 10-minute-per-mile pace). 

That said, based on stats released by Strava in 2017, the average speed to complete a mile was 9:48—that’s slightly more than a 6-mile-per-hour pace, which technically crosses over into the “running” category of speeds. In other words, this implies the data gathered skews more toward runners than joggers, further highlighting that it’s hard to pinpoint an “average” speed when it comes to lower-intensity jogging because it’s hard to find a good data set. 

The 2021 Strava report points to a similar average pace, based on the average run length and distance. So if you’re just getting into jogging, aiming for any speed between 4 to 6 miles per hour is a good bet. And if you gradually want to work your way into running at faster speeds, know the average pace tends to hover just above 6 miles per hour. 

How to find your ideal walk or jog speed

Averages mean very little when you, an individual, are starting a walking or jogging routine. It’s most important to find a pace that works for you, rather than to worry about what is or isn’t the “average.” And finding a good speed takes a little trial and error. 

Here’s how to help you find what works for you:

The “Halfway Test”

“My personal favorite tip for finding your perfect pace is the ‘halfway test,’” says Erin Beck, C.P.T., director of training and experience for STRIDE Fitness. “The first half of your walk should feel like, ‘Hey, I got this. I could keep this up for a while.’ Once you hit halfway (either of the time you’ve set aside for your walk, or your halfway distance), you should start to feel like, ‘Uh-oh, I may not have this. I’m going to need a break pretty soon!’”

This is essentially a reminder not to start out too fast and furious—it’s okay to pick a doable pace, as long as you do a mid-point check-in. “If you’re starting to feel tired halfway through, try to hold your speed for the second half. Or, if your heart rate is still fairly calm and you think you can increase your speed, go for it,” Beck says. 

If the “halfway test” feels a little nebulous to you, it’s not the only way to self-monitor your speed. In fact, there are a couple other good ways to do so, whether you’re walking or jogging. 

The “Talk Test”

“With my clients, I like to use a cue I call ‘conversational pace,’” says Heather Hart, RRCA-certified running coach and co-founder of Hart Strength & Endurance. “I tell them to imagine they’re running with a friend they haven’t seen in a long time, and they’re catching up with a conversation. They should be running (or walking) at an effort where they can speak in short sentences, without feeling winded or out of breath.” 

This is a particularly helpful way to gauge your intensity if you are, in fact, walking or jogging with a buddy. Without having to clock your speeds or pay attention to distances or times, you can determine whether you’re maintaining a reasonable pace. 

Rate of Perceived Exertion (RPE)

To determine a good walking or jogging speed for you, Hart also suggests considering your personal rate of perceived exertion, or RPE. This is a sliding scale of exertion based from 1 to10. “One is fast asleep in bed. Three is a super fast walk to try and get to your gate on time at the airport (but there’s no need to run). Seven is ‘this is a pretty hard run, but I can keep going for a little longer.’ Ten is running for your life from a bear,” explains Hart. That basically means your “sweet spot” for a walk or jog should range from a 3 to 6, and if you’re jogging, specifically, “a good easy pace to build endurance is usually around a 4 to 5,” says Hart. 

Increasing your average walking or jogging speed—the right way

Maybe you want to walk faster, or maybe you want to gradually move from a walking workout to a jogging routine—either way, there are two factors that play a role. This includes when you should increase your speed, and how you should go about doing it. 

When to increase your walking or jogging speed

One of the best ways to end up injured is to start doing too much, too soon when it comes to your workout. Increasing your speed, distance, or even the number of workouts you’re doing each week before your body is ready for it won’t do you any long-term favors. 

“I prefer to have my new clients build up to the point where they’re comfortable with three to four workouts a week, for around six to eight weeks, before incorporating speedwork,” says Hart. And while she’s referring specifically to jogging or running clients, she emphasizes that the same parameters apply to walkers. “This allows the client time to begin making the physical adaptations necessary before adding the increased stress of speed. It also gives them time to work on fine-tuning other aspects, such as finding the right shoes, becoming familiar with pacing and effort, and feeling comfortable with form.” 

If, after six to eight weeks of consistent walking or jogging workouts, you’re starting to feel like your workouts are getting easier, and you’re getting better at gauging your effort, you might want to consider adding some speed sessions to your weekly schedule to help bump up your personal average pace. 

How to safely increase your walking or jogging speed

Once you’ve determined you’re ready for speed work, embrace the mantra, “slow and steady.” 

“When clients are ready to start speedwork, we start small,” emphasizes Hart. How she does that: “One speed workout per week that includes a sufficient warmup and focuses on shorter, faster intervals. This workout does not have to be long or taxing.” 

It’s important to remember “speedwork” and “faster intervals” are all relative to your starting point. “For beginners, it’s a great idea to just start by incrementally increasing the amount of time you set out to jog (or walk faster) versus your standard pace. The faster intervals should still be at a fairly easy pace. When you start to feel winded, it’s a good idea to switch back to your original speed, until you feel ready to speed up again,” says Serena Marie Hunt, RD and RRCA-certified running coach. 

If you need a little more guidance on how to go about implementing intervals, Hunt suggests a loose form of Fartlek training. “Fartlek runs (or walks) can be done by simply choosing a point in the distance and speeding up to reach it. You should feel tired but not totally exhausted when you complete your interval,” she says. You repeat that push to a tree, car, or other landmark a few times throughout your workout, allowing recovery intervals in between, before you wrap it up. 

The benefit of adding “bursts” of speed to your walks or jogs

Keep in mind: More speed isn’t necessarily better, and small, consistent changes will really pay off, both for your performance, and your health. In fact, even if you’re having a hard time meeting walking goals related to distance or time (like 10,000 steps per day, or 30 minutes of activity per day), implementing occasional bursts of increased walking speed may carry many of the same health benefits, according to a study published in the journal JAMA Internal Medicine and another in JAMA Neurology. 

The first study focused on daily step count and walking intensity and the associated risk of incidence of cardiovascular disease and cancer, as well as mortality from these conditions and all-cause mortality; the latter focused on daily step count and walking intensity and its association with incident of dementia. Both examined UK Biobank data, which involves more than 78,000 individuals.

“Walking pace is tied closely with intensity, and this is tied to heart rate. Walking at a faster pace will lead to an increase in intensity. For adults who may not be very active, increasing walking intensity (pace) for short periods during the day can improve aerobic capacity,” explains Matthew Ahmadi, postdoctoral research fellow at The University of Sydney’s School of Health Sciences and an author on both JAMA studies. 

Ahmadi says the goal should be to walk a little faster than your comfortable walking speed. “This can improve your overall cardiovascular health which will lower your risk for cardiovascular disease, [it will] help maintain brain health by lowering the risk for vascular dementia, and [it will] improve body inflammation and immune responses, which can lower the risk for cancers,” he explains.

In other words, a little bit of effort, and a slow and steady approach to your walking or jogging program, can go a long way. 

The bottom line on average walking speed and jogging speed

While knowing the general population’s average walking and jogging speeds can help motivate you to move more, it’s smart to focus on your own average pace and consider working to improve upon that pace. The key, though, is gradually getting faster. 

“One of the biggest mistakes I see new exercisers making is making all of their workouts too difficult. It’s incredibly important to include recovery and ‘easy’ days, so that in turn, you can make your harder workouts hard enough. The recovery aspect of training is equally as important. Those who make the most progress are those who truly learn the discipline to go easy when they need to,” Hart says. 

Should I Run With Sore Legs?

Whether you have just started or been running for years, sore legs are something runners deal with every week. But the question that often runs through our mind is – Should I run with sore legs?

Knowing when to push yourself and when to hold yourself back is the solution to preventing sore legs after a run. So balancing the right amount of recovery into your training is key to keeping you running without any pain or soreness.

Delayed onset muscle soreness (DOMS) is a common occurrence within the endurance community. Symptoms can differ from tenderness in the muscles to unrelenting pain.

Deep thigh pain after running, sore hamstrings, and tender quadriceps are caused by micro-injuries. These injuries are often experienced by runners returning to training following a period of rest or reduced running. For more experienced runners, DOMS can occur when introducing new sessions, certain types of workouts, and increasing the volume too quickly.

SHOULD I RUN WITH SORE LEGS?

To determine if you should run with sore legs, first figure out if it is soreness or acute pain. If your legs are just tender it’s ok to run. If you find that you have acute pain or can barely walk after running, then you need to rest yourself from running.

Soreness often occurs after a race or tough workout. While it may only put you out from running for a couple of days, it is important to allow full recovery. Otherwise, you may find the soreness starts affecting your running form. Running with sore legs will force you to overcompensate, adding more load to the part of your body that does hurt. This can cause injuries, delay recovery, and prevent you from continuing to train at the required level.

Even if you can push through the pain, running with sore hamstrings, quadriceps or calves isn’t a wise decision. You should first distinguish what is causing this pain and discomfort.

– Is it from lack of recovery?– Have I introduced any new workout?– Is it caused by the surface I run on?– Is it just because I started running?

All of these questions can help you understand why your legs ache after running. It can also help you to re-structure you’re training to prevent it from happening in the future.

If you are experiencing a small amount of soreness after running, you still might find it possible to run the next day. If this is the case, make sure it doesn’t affect your running form. If your running form isn’t affected by the soreness, contact a masseuse to help relieve any tension or soreness in the muscles asap. Alternatively, if you don’t have access to a masseuse, try spending 30 minutes on the foam roller. Both can help speed up the recovery process and prevent further damage to the muscles while the legs are still sore after running.

LEGS SORE AFTER RUNNING FIRST TIME

Even if your fit and active, it is likely that you may experience sore legs after running the first time. The reason can be because:

You haven’t exercised for some time. Not used to this level of strenuous activity. You overdid it during the initial stages of running. You’re used to a different type of sport (example: cycling or swimming)

Either way, muscle soreness the days after a run occurs from small tears in the muscle fibres. When you experience this for the first time, the body’s defence mechanism kicks in, causing fluid to occupy the muscles, causing swelling and pain. This swelling often peaks around 48 hours after your initial run. That is why you may feel fine after a run, but the next day you struggle to walk.

To prevent your legs from getting sore, the number one rule is not to overload the body too soon. That means for any new runner starting, it is best to include a combination of running and walking while the muscles adapt. Once your body gets accustomed to the impact and stress from running, you can slowly increase the amount of running you do.

DEEP THIGH PAIN AFTER RUNNING

If you have been running for a while now, you’ve most likely at some point felt deep thigh pain after running. Although this is common, it is not always normal. Luckily your not alone. Deep thigh pain is a common complaint within runners, and it can affect not only your running technique but training as well.

Knowing what causes this and the best treatment protocol is the first step in getting back on the feet again.

Deep thigh pain often improves during the run, but then comes back worse once you have finished. This is usually caused by the body adapting to the training. By allowing adequate rest, you can usually be back running in a few days.

However, sometimes deep thigh pain can be a sign of strained quadriceps or even a femoral stress fracture. Both of these can put you out of running for long periods. Quad strain pain is often present in a specific part of the muscle. On the other hand, a femoral stress fracture feels like a deep pain in the thigh.

Either way, it is important to take some time off from running and focus on lower body strength training. Of course, if you have incurred a stress fracture you must allow time for recovery.

Exercises like squats and leg presses can help strengthen the thigh muscles before starting back running. But, make sure you focus on light loads and short range of motion loading first. Then focus on keeping your cardiovascular fitness by cycling or swimming, until you can run again.

As for returning to running, there should be a full range of motion and no localized pain before starting running again. Your strength should be back to normal and ideally given the green light from a physio.

Daniel Mateiko seeks to lower his PB in Valencia this weekend

Daniel Mateiko has said he is looking to lower his personal best time of 58:26 at the Valencia Half Marathon on October 23.

During last year’s edition, Mateiko settled for third place in his personal best time. He said the position will not count for him as he achieves his target of a new PB .

“Everyone goes into a race with a spirit of winning but for me, the position doesn’t matter at the moment. I just want to lower my personal best,” Mateiko said.

Mateiko said he has been training well and he is bullish that he will attain his goal. He said he had a small injury which was treated and he is now okay. “I am fine though, I feel some kind of pressure,” he added.

Mateiko added that after the race, he will take a short break before resuming training for the World Cross-country Championships in Bathurst, Australia.

He is also hoping to make a cut for the World Championships in Budapest,  where he hopes to compete in the 10,000m.

“This is my last race of the season. After resting, I intend to begin intensive training in preparation for the cross country and World Championships,” he said.

Mateiko narrated how his experience at the World Championships, where he was placed eighth in 10,000m in 27:33.57, had boosted his morale.

“I got to learn that if you have to win, you have to fight hard. It was a whole good experience and I was happy to get that kind of exposure,” he said.

Mateiko revealed he looks up to world marathon record holder Eliud Kipchoge, who is also his training partner at Kaptagat.

“We have been close since I started running and he has always been my adviser. He also motivates me because of what he has achieved so far and he is a down-to-earth kind of person,” Mateiko concluded.

Kenyan Mary Keitany to be inducted into New York Marathon Hall of Fame

Women's only World marathon record holder Mary Keitany will be inducted into the 2022 New York Road Races Hall of Fame in USA on November 4.

The ceremony will come two days before this year's New York Marathon which will take place on November 6.

Keitany told Nation Sport that it is a big honour for her to be inducted into the Hall of Fame in New York.

The legendary long distance runner thanked her fans in New York who cheered her on during the races.

“I’m glad I have been listed for the induction into the Hall of Fame. I started my marathon career in New York and after retirement, I’m happy I will be going back to be honoured,” said Keitany.

In her first race in New York in 2010, Keitany was in third place after clocking 2:29:01. She finished third again the following year, but improved her time to 2:23:38.

Keitany went back to New York Marathon in 2014 where won in 2:25:07 before defending her title in the 2015 and 2016 editions.

She finished second in 2017, then reclaimed her title in 2018 before announcing her retirement from road racing after her second place finish the following year.

"My first experience in major races was London Marathon when I was tasked to pace Lorna Kiplagat, Gete Wami and the rest of the team, I remember I had been asked by the race organiser and the management to pace the normal 21km but I exceeded to 26km just to test my body which was responding well at that time," said Keitany.

That would be the turning point for Keitany, who was by then a half marathon specialist. When she returned to training in 2009 after one-year maternity leave, her eyes were fixed on the full marathon.

She won the London Marathon in 2011.

Kenya's Ibrahim Hussein was inducted into the Hall of Fame last year with the Class of 21 which included Americans Gary Muhrcke and Shalane Flanagan, Scotswoman Liz McColgan and Australian Kurt Fearnley.

Runners and stress fractures: why you should start taking vitamin D

If you’re a regular runner, you probably know someone who has had to take time out due to a dreaded stress fracture. You may have heard of pro athletes like Molly Seidel and Gabriela DeBues-Stafford taking time out for stress reactions.

Vitamin D has long been known to help the body absorb and retain calcium and phosphorus; both are critical for building bone. Recent studies have shown that vitamin D insufficiency is not only common in athletes but can be a serious factor leading to a stress fracture. Should you be taking a supplement? Here’s what you need to know.

Stress fractures v. stress reactions

Readers may be more familiar with the term “stress fracture,” which is further along the stress injury spectrum. (In other words, a stress reaction may lead to a stress fracture if left untreated.) The cause of the initial reaction (and subsequent possible fracture) is usually overuse, as opposed to more serious traumatic types of fractures from falls or other accidents.

Stress injuries are classified upon diagnosis: early (stress reaction) or late (stress fracture). A stress reaction can be considered similar to a deep bone bruise. A stress fracture is a small hairline crack in the bone.

The study

Researchers reviewed more than 180 scientific studies to determine the impact of vitamin D on musculoskeletal health and athletic performance. They found that stress fractures impact approximately 20 per cent of all athletes, both elite and amateur.

The review explores the importance of vitamin D in athletes’ diets, what type of athletes are most likely to be affected by stress fractures and what precautionary measures athletes can take. While runners of any kind were one of the most common groups sidelined by stress fractures, athletes in a wide range of load-bearing sports are affected by them.

The takeaway

We get vitamin D largely from the sun’s ultraviolet-B (UVB) rays, and many people, particularly those living above the equator, are vitamin D deficient. While only one per cent of the general population is impacted by stress fractures, one in five athletes (20 per cent) will experience one.

Vitamin D plays important role in preventing stress fractures and can be safely taken as a preventative measure. Runners should ask their doctor for regular bloodwork to check vitamin D  levels, along with calcium, creatinine and parathyroid hormone. Insufficient levels of vitamin D can be restored by optimizing your diet (while few foods naturally have much vitamin D, some are fortified with it) and taking supplements.

Work with your doctor to find the right amount of vitamin D to take: researchers determined that the prevalence of stress fractures decreased when athletes are supplemented daily with 800 IU vitamin D and 2,000 mg calcium.

Canadian distance champ Leslie Sexton’s chocolate chip cookies

When Canadian marathon record-holder Natasha Wodak is craving a sweet treat, she only has to look as far as fellow national teammate Leslie Sexton. “Leslie makes the best chocolate chip cookies ever!” Wodak says. Even the most dedicated athletes’ meal plan should include some food that’s pure delight, and these bakery-style cookies nail that category.

Sexton suggests making a double batch and freezing most of the dough. “That was I can pop four to six in the oven and have fresh, warm cookies every few days,” she says. Sexton advises following the recipe closely. “I will usually use dark chocolate chunks to go with the regular semi-sweet chocolate chips. Chilling the dough for 24 hours is key, don’t skip that step,” she adds.

Leslie Sexton’s incredible chocolate chip cookies

(makes 26 cookies)

Ingredients3 cups all-purpose flour1 tsp baking soda1 tsp fine sea salt2 sticks unsalted butter, at room temp.1/2 cup granulated sugar1 1/4 cups lightly packed brown sugar2 tsp vanilla2 large eggs at room temp.2 cups semisweet chocolate chips

Directions

Preheat oven to 350 F (177 C).

In a medium bowl, combine the flour, baking soda and salt.

In the bowl of an electric mixer, beat the butter, granulated sugar, and brown sugar until creamy, about 2 minutes. Add vanilla and eggs. Gradually beat in flour mixture. Stir in the chocolate chips (and chocolate chunks, if using).

Wrap the dough in plastic wrap and refrigerate for at least 24 hours but no more than 72 hours. This allows the dough to “marinate” and makes the cookies thicker, chewier, and more flavorful. Let dough sit at room temperature just until it is soft enough to scoop.

Divide the dough into balls using a large cookie scoop and drop onto prepared baking sheets.

Bake for 11–13 minutes, or until golden brown. Cool for five minutes before removing to wire racks to cool completely.

Two-time Rotterdam Marathon champion banned three years for EPO

The 2016 and 2019 Rotterdam Marathon champion, Marius Kipserem, was given a three-year doping ban by the Athletics Integrity Unit on Thursday for the use of erythropoietin (EPO), which is a breach of the World Athletics Anti-Doping Rules.

The 34-year-old becomes the 15th Kenyan athlete to receive a doping-related sanction since July. Kipserem was also one of Eliud Kipchoge’s 41 pacers at the INEOS-1:59 Challenge in 2019. He has a personal best of 2:04:04 from the 2021 Rotterdam Marathon, where he was the runner-up. 

According to the Athletics Integrity Unit (AIU), Kipserem’s urine sample collected in an out-of-competition test conducted on Aug. 17 in Kapsabet, Kenya tested positive for EPO, a hormone that promotes red blood cell production, which improves endurance.

All of Kipserem’s results have been disqualified dating to Aug. 17. He last ran at the 2022 Blackmores Sydney Marathon in Australia on Sept. 18, where he placed sixth in 2:13:40. Kipserem trains with Rosa e Associati, Nike-sponsored training group in Kenya, alongside half-marathon world record holder Jacob Kiplimo and 2021 Chicago champion Seifu Tura. Lawrence Chrono and Emmanuel Saina, who both received doping bans this year, were also part of the group. 

Kipserem is the third INEOS-1:59 pacer to recieve a doping ban. Philemon Kacheran and Alex Korio were the first two athletes from the challenge to be handed bans from the AIU. 

Kipserem’s ban comes just days after two other Kenyan athletes were suspended by the AIU for doping-related charges. He is the fifth Kenyan athlete to receive sanctions in the last 30 days and the 52nd Kenyan who is currently serving a suspension. 

According to Kenyan newspaper The Standard, Athletics Kenya held an anti-doping educational forum alongside the Anti-Doping Agency of Kenya (ADAK) on Tuesday in Eldoret. The ADAK called upon Athletics Kenya and government agencies to partner with them and educate athletes on the dangers and prevention of doping. 

Kenyan Sally Kaptich leads star-studded field for Frankfurt Marathon

Sally Kaptich heads the line-up for the elite women's field for the Mainova Frankfurt Marathon on October 30. 

She tops the list of fast athletes with her best of 2:21:06 which she achieved in Berlin three years ago.

Kaptich comes to Frankfurt after finishing third in Berlin in 2019, where the 36-year-old ran what is currently her personal best of 2:21:06.

She was also seventh in the 10,000m at the 2013 World Championships in Moscow, Russia and won a bronze medal at the World Half Marathon Championships the following year. She placed fourth in Tokyo Marathon in 2:21:42, six months after Berlin.

Her fellow Kenyan Helah Kiprop with a personal best of 2:21:27 will also be a contender. 

She finished second at the World Championship Marathon in Beijing in 2015 and won marathons in Seoul in 2014 and Tokyo in 2016, the latter being where she ran her personal best.

This year, Kiprop was back in action, winning the Copenhagen Marathon in 2:24:10. Now 37, she knows the Frankfurt course well, having run what was then her fastest marathon of 2:27:14 in 2014 when she finished fifth

The Kenyan duo will be up against Ethiopian Yeshi Chekole. The Ethiopian improved her best to 2:21:17 for third place at the Seville Marathon in February. Also worth noting is her compatriot Meseret Abebayahau.

She ran her fastest marathon by over five minutes to finish second in 2:25:18 in Madrid in spring. The improvement was impressive since she had never broken 2:30 previously.

In the men's category, Martin Kosgey will spearhead Kenya's quest for glory in the event. He finished second in 2016 and 2018 and fourth in 2017 and 2019. 

The 33-year-old also set his personal best of 2:06:41 in 2018. The Frankfurt Marathon on October 30th will be his first race in a year. In 2021, the Kenyan performed well with a second-place finish in 2:06:56 at Eindhoven. 

Kosgey faces a stern test in the shape of Ethiopian Betesefa Getahun who has personal best of 2:05:28

Try a steady state workout to build strength and feel powerful

Adding steady-state workouts to your training is a great way to practice running at a moderately challenging pace for longer stretches. Renowned coach and ultrarunner Jason Koop builds steady-state workouts into all his athletes’ training plans, from beginner to advanced.  Koop says steady state runs build aerobic strength, the foundation for your best performances from the 5K to the marathon.

Try one of these steady state sessions and head into your next race feeling confident about your ability to run long and strong.

How to determine your steady state pace

Steady state pace is all about the in-between, and it’s a perfect workout to run by feel (perceived exertion) rather than exact numbers.  Sometimes called an ‘easy-medium’ pace, it’s not fast but not slow. Not hard, but not easy. These can be tough workouts, not because of the pace, but because of the duration of running, and the concentration it takes to maintain a steady pace over a longer period–perfect practice for race day.

If you’re a long-distance runner, steady state run pace can range between 10 seconds faster and 30 seconds slower than your marathon race pace. That’s a big range, which is why learning to run steady runs by feel is ideal. This takes practice, and it might take you a few sessions to feel like you’ve nailed it.

The workout

Warm up with ten minutes easy running

30 minutes steady state pace

Cool down with ten minutes easy running

Ease into your steady state pace over several kilometres, and let your body fall into the pace naturally. Some days this will feel easy and other days getting to a steady pace may feel  challenging.

Advanced options

To dial this up a notch, keep your warmup and cooldown the same, but run two x 25 minutes hard, with four minutes recovery in between. As you get stronger you can add time to the steady state intervals, increasing to 2 x 30 minutes hard, four minutes recovery, up to 2 x 40 minutes hard, four minutes recovery.

While a steady state run shouldn’t leave you feeling beat up, you should still follow it up with an easy running or recovery day to maximize the training benefits.

New York City Marathon to offer prize money for non-binary runners

For the first time at any Abbot World Marathon Majors event, the 2022 New York Marathon will award prize money to the top runners who identify as non-binary. On Tuesday, New York Road Runners (NYRR) rolled out non-binary time qualifying standards, team awards, club points and prize money throughout all NYRR races in 2022.

At this year’s marathon, non-binary runners finishing first through fifth will receive cash prizes. The winner will receive $5,000, with the prize amount decreasing by $1,000 for each placement; the fifth-place finisher will win $1,000.

NYRR’s CEO, Kerin Hempel, said in a press release that the organization is “focused on ensuring all of our athletes feel welcome and included.”

The race became an industry leader as the first Abbott World Marathon Major to add a non-binary category (which happened in 2021).

The term non-binary is used by people who do not identify as male or female.

Many road races have started offering non-binary runner categories in recent years; the TCS Toronto Waterfront Marathon was one of the first major races in North America to offer a non-binary category in 2019. At the 2022 race, 24 non-binary runners ran the half-marathon, while five completed the marathon.

The Boston and London Marathons announced in September that their races will include non-binary categories for the first time in 2023.

Lelisa Desisa, Vicoty Chepngeno, Molly Seidel, Molly Huddle Running 2022 BAA Half

The Boston Athletic Association today announced the professional field for the 2022 B.A.A. Half Marathon, presented by Dana-Farber Cancer Institute and the Jimmy Fund, to be held on Sunday, November 13.

Two-time Boston Marathon champions Lelisa Desisa and Daniel Romanchuk return, while 2021 Olympic Marathon bronze medalist Molly Seidel and two-time Olympian Molly Huddle lead the American charge. Seven women who’ve run under 1:07:30 and nine men with lifetime bests under 1:01:30 will compete on the roads of Boston.

The B.A.A. Half Marathon will be run for the first time in-person since 2019, beginning and finishing in Boston’s Franklin Park. The event begins at 8:00 a.m. with a field of nearly 9,000 participants. Open registration is already sold out, however entries remain available through presenting sponsor Dana-Farber Cancer Institute and the Jimmy Fund.

Seidel, a former Boston resident, will make her B.A.A. Half Marathon debut as she returns to racing. The 2:24:42 marathoner and former NCAA champion at Notre Dame finished fifth at the 2018 B.A.A. 5K and 10th at the 2019 B.A.A. 10K.

Huddle, a 28-time USA national champion, will race at the B.A.A. Half eight years after placing third in 2014. B.A.A. High Performance team member Erika Kemp –a two-time USA national champion at 20K and 15K— will also compete among the strong American field, fresh off a win at the Boston 10K for Women on October 8.

“The B.A.A. Half Marathon is always a fun fall event, and I’m eager to race again through Boston with hopes of returning to the podium,” said Huddle.

The international women’s contingent is led by 2022 Houston Half Marathon winner Vicoty Chepngeno of Kenya, who owns the fastest lifetime best (1:05:03), though is followed closely by Ethiopia’s Bosena Mulatie (1:05:46). Mulatie was eighth at the 2022 World Athletics Championships 10,000m in Oregon over the summer. Other athletes with world championships experience include Kenya’s Margaret Wangari and Cynthia Limo, and British duo Jess Piasecki and Calli Thackery. Wangari earned a silver medal at the 2022 Commonwealth Games Marathon, and placed fifth at the B.A.A. Half Marathon in 2018. Limo is the 2016 World Half Marathon Championships silver medalist.

On the men’s side, Desisa, winner of the Boston Marathon in 2013 and 2015, owns a pair of B.A.A. Half Marathon titles from 2013 and 2014, as well as the event record (1:00:34). The Ethiopian fan favorite is also the event record holder (1:00:34), and considers Boston his second home.

“Boston holds a special place in my heart and I’m excited to return again to race in the B.A.A. Half Marathon, where I have had great success before,” said Desisa. “I hope to run very well again!”

Kenyans Josphat Tanui (59:22) and Shadrack Kimining (59:27) have the two fastest personal bests in the field, which includes five men who have run under one hour for the half marathon. Geoffrey Koech, the 2022 Cardiff Half winner, and Ethiopian Tsegay Kidanu, 11th at the Copenhagen Half Marathon, are competing, as is Morocco’s Zouhair Talbi, the third-place finisher at the 2022 B.A.A. 5K. The top American entrant is Teshome Mekonen, who formerly represented Ethiopia internationally, has run 1:00:02, and won this year’s Brooklyn Half.

Daniel Romanchuk, two-time Boston Marathon wheelchair division champion and 2019 B.A.A. 10K winner, looks to win his first B.A.A. Half title, joined by Boston Marathon top-20 finishers Hermin Garic, Dustin Stallberg and Velera Jacob Allen. Jenna Fesemyer and Yen Hoang, both 2021 Paralympians for Team USA, will race as well. Fesemyer won this year’s B.A.A. 5K.

“I’m very much looking forward to racing the B.A.A. Half Marathon for the first time,” said Romanchuk, who finished runner-up at the Chicago Marathon on October 9. “I’ve raced the Boston Marathon, B.A.A. 5K, and B.A.A. 10K, and am excited to add the Half Marathon. I can’t wait to be back in Boston.”

For the first time, the B.A.A. Half Marathon course will be World Para Athletics certified, eligible for world or national records to be set by Para athletes. Marko Cheseto Lemtukei (T62), Brian Reynolds (T62), and Jacky Hunt-Broersma (T64) each have Boston Marathon Para Athletics Divisions experience and are eligible for prize money.

Yoga for runners: sharpen stamina and soothe sore muscles

Sore legs after a hard speed session or challenging training week? Runners of all abilities can benefit from adding yoga to their regular routines, and you don’t need to tackle a complicated series of poses. Spending a few minutes in a single pose or a gentle sequence of postures is enough to reap rewards. 

Studies show that athletes who complement their training regime with yoga experience greater flexibility, reduced muscle tension, maximized range of motion, and boosted mental focus and stamina—to name a few.

We have one pose for you to sink into tonight (or right now)–and if you’re hungry for more, a simple flow tailored just for runners by Adriene Mishler. Mishler offers slow-paced, accessible yoga classes that give everyone, from beginners to experienced yogis, the chance to connect with their bodies and minds from their living rooms. Add some yoga to your weekend post-long run–you’ll sleep like a baby and wake up ready to run again.

Malasana (squat) pose

Sometimes called garland pose, a deep squat like malasana helps release tension in your inner thighs, glutes and lower legs.

This pose is easily modified for any level of flexibility. Begin by standing with the feet hip-width apart. Squat down and bring your arms in front of you, to the floor, or rest them on your thighs. If you’re having trouble, use a yoga block or stack of books under your bum or a folded blanket under your heels. If your heels are off the floor, another option is to widen the distance between your feet.

Yoga for runners with Adriene

Mishler offers gently-paced, accessible yoga classes that give everyone, from beginners to experienced yogis, the chance to connect with their bodies and minds from their living rooms. Add some yoga to your weekend post-long run and you’ll sleep like a baby and wake ready to run again.

McColgan 10km record ruled out due to Great Scottish Run short course

British and European record of 30:18 set in Glasgow will no longer stand after Great Scottish Run course is found to be 150 meters short.

Runners who tackled 10km in the Great Scottish Run on October 2 have found that their times are invalid after the course was discovered to be 150m short. These include Eilish McColgan, who set a British record of 30:18.

The apologetic organizers say runners who did the event in Glasgow this month can have a 10% discount on their entry to the event next year.

It was McColgan’s final race of a busy and successful 2022 season. She is now on holiday in Egypt and was told of the news by Great Scottish Run organizers – the Great Run Company – before their chief executive, Paul Foster, put out a statement saying: “We were recently made aware of a discrepancy with the 10km course at this year’s Great Scottish Run. Following an internal investigation, we have established it was 150m short.

“The shortfall in the distance was wholly due to human error. An area of the course was not laid out in line with the previously agreed plans.

“This error had a marginal knock on to the half-marathon but it was within tolerance and the course on the day was valid.”

At the same Great Scottish Run event in 2016 Callum Hawkins’ Scottish half-marathon record of 60:24 was also ruled out after the route was found to be 149.7m short of the full 13.1-mile distance.

On this month’s event, Foster continued: “We are extremely disappointed that this happened at the 10km on what was an incredibly positive return to the city for the Great Scottish Run following the pandemic.

“This error invalidates Eilish McColgan’s European and British 10km records that were believed to have been set that day. We have been in touch with Eilish directly and to apologize.

“We will be reviewing our internal processes to ensure we cannot make this mistake again.

“We know we’ve let out customers down on this occasion. There are no excuses for this happening and we’re very sorry. We’ll be in touch with everyone who took part in the 10km offering a 10% discount into the 2023 event.”

Build your running community with Olympian Kara Goucher’s tips

Two-time American Olympian, NBC sports analyst and author Kara Goucher says that running can be a powerful vehicle for bonding. In her book Strong: A Runner’s Guide to Boosting Confidence, Goucher shares some strategies to elevate your ties to your running community, whether you’re a new runner or a seasoned veteran.

Even if you lace up and head out alone on most runs, you’re probably connected to some like-minded athletes in some form. You may not be maximizing these relationships to their fullest potential: studies have shown that connecting with others even in small ways increases self-esteem, helps to prevent burnout, and strengthens your ability to handle life challenges, injuries and setbacks.

Here are Goucher’s strategies to create strong, uplifting bonds with your fellow runners.

Find accountability partners to run with

“A good running partner can help you make wise training decisions and provide the right amount of push,” says Goucher. While connecting doesn’t come easily to everyone, Goucher suggests being willing to ask someone in your network to help hold you accountable. If you haven’t found a network yet, try searching online. “I am constantly inspired by the amazing women who I meet and connect with online,” Goucher adds. She offers her own Instagram account as a starting point.

Spend time with runners who inspire

Pinpoint the people in your life who support, inspire and influence your running. Nurturing connections with your running family can create bonds that endure over decades. “Spend most of your time and energy with those who make you feel good about yourself,” says Goucher. “The confidence I have gained through my supportive social connections has contributed directly to my success,” she adds. Invest in others and their success, and the support you give will come back to you.

Help other athletes whenever you can

Social connections can be undemanding and still be impactful. “A smile, a word of encouragement, or a simple ‘you’re doing great!” during a race goes a long way,” says Goucher. Seek out opportunities to show support at races or charity events you care about. Spending time with a younger or less experienced athlete can do wonders for both of your confidence. “Social connections cause chemical changes in your brain, providing a hit of positive emotion and confidence,” Goucher adds. The common experience of running, with both highs and lows, is powerful.

Injury prevention for marathon runners

The last thing a runner wants is to be struck by an injury, bringing those stress-relieving runs to a halt. Here are some guidelines to help you stay injury-free while training for a marathon. From wearing the right kit, to stretching, hydration, and even ice baths, check out this handy guide for keeping running injuries at bay.

PREVENTING INJURIES WHILE RUNNING

1. Mix the terrain

Road running can lead to injuries because of the repetitive nature of your footstrike on a flat surface. An imbalance in your muscle strength or leg alignment increases the risk of picking up a repetitive strain injury from long runs. Try a few runs off road for a softer, more undulating surface.

2. Get the right shoes

Make sure you wear the correct running shoes for your gait and the terrain you run on. Find out about our Natural Gait Analysis here.

3. Wear the right clothing

Remember to wear appropriate running clothing for the temperature – warm muscles are less likely to pull.

4. Try compression

Compression clothing that supports tired or tight muscles might also be a useful investment.

5. Electrolytes

Don't forget to look after your hydration and energy levels using energy gels and energy drinks. Muscles can cramp through an imbalance of tissue salts such as magnesium.

6. Posture

Try to be aware of your posture and gait, especially when you are tired. Overtraining is a classic reason for picking up an injury.More on Running Form for a Pain-Free Marathon »

7. Enjoy!

Remember running brings joy into your life and builds you up - it shouldn't break you down!

PREVENTING INJURIES BEFORE AND AFTER RUNNING

There are some simple precautions you can take before and after a run to keep your body in balance.

1. Hydration

Before setting off, make sure you are hydrated. If you are hungry take a moment for a light snack or energy drink.

2. Stretching

Do some mobilisation exercises and warm up to loosen the muscles beforehand. Do a cool-down, and stretch your muscles afterwards.Videos: Running Injury Prevention & Care »

3. Trigger Point Therapy

One great tool that has emerged is trigger point therapy. You activate muscles by massaging the neural centres relating to those muscles. You can "switch on" the main muscles for running: glutes, hamstrings and quads, in this way. If the muscles are firing up, it is far less likely you will injure the smaller muscle groups like calves and shins.

4. Chill Out

After a run, dowse your legs in cold water. If you are really brave, have a dip in an ice bath. This will considerably reduce muscle stiffness.

PREVENTING INJURIES BETWEEN RUNS

This is where you can really do some positive work to support your running life and prevent injuries.

1. Cross-Training

An excellent way to strengthen your body and give variety to your mind is cross-training: cycling, swimming and working machines in the gym. This is an effective way of increasing your heart rate and endurance, without impact damage to muscles.More on Strength & Cross Training »

2. Core Strength

Because of our sedentary lifestyles, often core muscles become lazy and will benefit from doing pilates and core strength circuits. Even taking care of your posture at your desk can help. Yoga gives strength and suppleness and is brilliant for easing out sore muscles and joints.Videos: Core Strength for Runners »

3. Get a Massage or Physio Checkup

Just for maintenance, it is worth visiting a practitioner such as a physio, osteopath or sports masseur regularly.

4. Running Workshops

For inspiration and for progress in your running technique, you could try a running workshop at Run and Become.

5. Look Around

There are many different schools of thought about running; search around and see what inspires and motivates you, then use that to strengthen your mind, emotions and body to prevent an injury.

How do you stay pain-free during a marathon?

If we are being realistic, this is obviously not possible. However, you can contribute to keeping injuries at bay increasing your mileage gradually by 10% a week and having an easy week every 4 weeks. Another thing that will help is to improve your running technique. Runners often get injuries from over-striding and heel-striking, as this increases the impact on the body. More about Running Form for a Pain-Free Marathon » 

What injuries do marathon runners get?

Marathon runners often suffer from muscle injuries in the lower legs (as do many other runners). This is not surprising when we consider that running is a sport in which our body is exposed to an impact of up to 3-4 times our own body weight. Such injuries are usually stress fractures, plantar fasciitis, shin splints, hamstrings or ITB problems.More about common running injuries »

Can you run a marathon when injured?

As always, it depends on the severity of the injury or “niggle”. If it looks like a serious injury and your full range of motion or speed is compromised, or your body hurts in a particular area when running, you should consult with a professional. If it just seems like a minor “niggle” and race day is very close, this may not be possible, and you may need to make a decision yourself. As long as there is no risk of worsening the injury, rest in the final few days and then consider having to do your own “runner's first aid” for race day.

No reprieve as two more Kenyans suspended for doping

Athletes Integrity Unit (AIU), the body formed by World Athletics to combat doping in the sport, Tuesday provisionally suspended Ibrahim Mukunga Wachira and Kenneth Kiprop Renju for the use of banned substances.

Mukunga, who won a half marathon race in Estonia in socks in 2017, has been suspended for the use of prohibited Norandrosterone, while the national 10,000m champion Renju got nabbed for the use of Methasterone.

Renju is the most successful of the duo, besides winning the national title on April 27 this year, he also won Lille 10km race on March 27 in France, Prague Half Marathon on April 2 in the Czech Republic and Lisbon Half Marathon on May 22 in Portugal.

He started the season with a third place finish at Ras Al Khaimah Half Marathon on February 19 in the United Arab Emirates.

Mukunga and Renju’s ban comes only four days after the 2021 Boston Marathon champion, Diana Kipyokei and her compatriot Betty Wilson Lempus were suspended for using banned substances.

Kipyokei and Lempus’ suspension came only three days after Kenyan marathon runners Mark Kangogo and Philemon Kacheran were banned for doping.

Kacheran, who was been banned for three years on Monday last week, was hounded out from Team Kenya that was already in Birmingham for the Commonwealth Games held July 28 to August 8 in the British second  capital city.

Kacheran’s ban came six days after compatriot Lawrence Cherono, the 2019 Chicago and Boston marathon champion, was prevented from competing in the World Athletics Championships in Oregon, also for a doping offence.

Besides Kacheran, three other Kenyans were banned from taking part at the Commonwealth Games due to doping.

They were female marathoners Stella Barsosio, Changwony and 1,500m runner Kumari Taki.

Close to 30 Kenyans athletes have been flagged down for various doping offences. The list could grow since more cases that are yet to be revealed are at the Anti-Doping Agency of Kenya (ADAK).

In 2016, the country was placed in category A of the World Anti-Doping Agency’s (WADA) compliance watch list.

Four Stretches to keep your muscles loose on race day

Every serious runner knows that stretching is a huge key to both performance and keeping the body healthy. Just a little bit of stretching can go a long way toward accomplishing your goals but can it also make you a better runner? OhioHealth Athletic Trainer Amy Harrison has some tips and tools on how to properly stretch your body so you can flex your muscles on race day. Dynamic stretches help prepare the body for exercise, while static stretches and foam rolling improve flexibility of muscles and joints.

1.- Hamstring Stretch

Keeping your hamstrings stretched does more than prevent injuries to this important muscle. It can also help improve posture and increase your flight phase, which occurs while both feet are off the ground while running. “If your hamstrings are tight you are not able to fully extend your knee during the swing phase of running, which decreases distance traveled during your flight phase,” says Harrison. To help prevent serious injuries, perform this stretch by keeping your front knee straight and your hips and shoulders square. Lean forward at the hip until you feel stretching at the back of the leg.

2.- Hip Flexor Stretch

Hip flexor tightness is a common ailment, generally caused by prolonged sitting. For runners with this issue, injuries such as back or hip pain can result from the tightness which could limit the ability to propel forward during a run. To perform this stretch, start in a lunge position and tighten glutes on the back leg while tilting your hip underneath you. Harrison says, “Keep your chest up and tummy tight.  You should already feel a stretch but to increase the stretch push your back hip forward slightly.” Remember to take regular breaks from sitting throughout the day. Taking a break to stand up, stretch, and walk can help prevent tightness.

3.-Piriformis Stretch

Tightness in the piriformis muscle can lead to piriformis syndrome or sciatica, both of which can cause considerable pain and in some instances, prevent running altogether. Harrison says that regular stretching of the piriformis can prevent these injuries from occurring. “Start by laying on your back with your legs in a figure four,” says Harrison.  “Lift your legs into the air, pulling the bottom leg toward you and pushing the top leg away from you at the knee.” Strengthening your glutes can also help prevent overuse and tightness of the piriformis muscles.

4.- Calf Stretch

Keeping calves loose and limber can prevent some serious aches and pains in runners. Stretching these muscles doesn’t just prevent calf pain. Tight calves can lead to Achilles Tendonitis, Plantar Facsitis and shin pain. When your calves are tight, you tend to push yourself up, rather than forward, slowing you down and increasing impact with running. A basic stretch can help runners avoid injury and continue training for a new personal best. “Place one leg behind you and lunge into the front leg while keeping the knee straight and heel down,” says Harrison.

Adding just a couple of minutes to your running routine to perform these simple stretches could improve your overall fitness. Improved fitness could be the key to unlocking your personal best!

Reykjavik opens registration for non-binary athletes

Participants can now select female, male or non-binary in the entry system for all Reykjavik Sport Association (RSA) running events.

Registration opens in the beginning of November in Islandsbanki Reykjavik Marathon, Laugavegur Ultra Marathon and the Suzuki Midnight Sun Run.

The three gender options (female, male and non-binary) will be offered to all participants registering for the Reykjavik Sport Association events. For the first time awards will be given for three categories in the running events.

“We are excited to welcome everybody in our events, regardless of gender, gender identity and gender characteristics. We welcome everybody to our running events,” says Hrefna Hlín Sveinbjörnsdóttir event manager.

Runner with former doping ban wins Detroit Free Press Marathon under a new name

After much uncertainty in the lead-up to the race due to ArriveCan guidelines, the Detroit Free Press Marathon welcomed back thousands of runners on Sunday morning. Mary Beasley of Gardena, Calif., won the race in 2:42:25, seven years after she served a two-year doping ban under her previous name, Mary Akor.

For her efforts, Beasley took home a prize of USD $6,000, which also included a bonus for her winning the masters division.

Beasley, born in Nigeria, won the Vancouver Marathon in 2004, 2008 and 2009 and finished second in 2012. In 2013 she tested positive for clenbuterol, a bronchodilator used to open the airway for easier breathing and increase fat burn, at the Gobernador Marathon in Mexico and accepted a two-year ban from the U.S. Anti-Doping Agency (USADA). Former notable athletes 2010 Tour de France winner Alberto Contador and world middleweight champion boxer Canelo Alvarez both received bans for using clenbuterol. 

She gained U.S. citizenship in 2004 and represented the United States at the world championships in the marathon in 2005 and 2007. In 2019, at the Austin Marathon, she was also disqualified, under the name Akor, after trying to prevent a runner from passing her.

After winning the 45th annual Free Press Marathon, she said it was a special victory, and it made her feel right at home. Despite winning this marathon in 2008, Beasley did not recall previously visiting the city or winning the marathon.

“I’m very competitive,” she told reporters. “I’ve won a lot of marathons, but this is a major one I’ve won this year.”

Since serving her ban in 2015, Beasley, 45, avoids the major marathons to run smaller races that hand out prize money and do not drug-test the top finishers. Before changing her name earlier this year, she collected prize money at both the Orange County Half-Marathon and the Mexicali Half-Marathon, finishing second in both races.

Many major marathons like TCS Toronto Waterfront Marathon prevent runners with a past doping ban from entering the elite field. But there is no rule stating they can’t enter the race in the open field, meaning they would have to start behind the elites, and whether they are eligible for prize money can depend on the race.

Running couple Lily Partridge and Ben Connor take wins at the Great South Run

Pro long-distance runner Lily Partridge and partner Ben Connor, an Olympic marathoner, both took victory in their respective women's and men's races at the Great South Run on Sunday.

Partridge, who was the first British woman at the London Marathon in 2018, crossed the finish line of the 10-miler in 54:29, while Connor won the men's race in 47:19.

Welsh athlete Natasha Cockram was just behind Partridge in 54:35, while Steph Twell, who has competed at three Olympics including the marathon in Tokyo 2020, took third in 54:51.

Afterwards, Partridge said: 'It was a great race, the three of us were together up to about eight miles. I hit the front at about six miles.'

'It wasn’t really planned, so I thought I’d just try and make it a hard run race. It was a good opportunity for me to put myself under pressure and gain some confidence and it really paid off.'

In the men's race, Ellis Cross, the Aldershot, Farnham & District runner who beat Sir Mo Farah at the London Vitality 10,000 earlier this year, came in second in 47:32, while Birchfield Harrier’s Omar Ahmed took third in 47:49.

It's Connor's third time running the Great South Run, having finished third and then second in the past. Afterwards, the Tokyo 2020 marathoner said: 'I’m really pleased. It’s my thirtieth birthday tomorrow, so I’m off to Barcelona tonight and will be celebrating the win.'

In total, 20,000 people took part in the event in Portsmouth on a gloriously sunny day.

Mokoka retains title, Dinke breaks record in Cape Town

Defending champion Stephen Mokoka claimed a third win in the Sanlam Cape Town Marathon, a World Athletics Elite Label road race, while Meseret Dinke broke the race record to win the women’s event on Sunday (16).

Multiple South African champion Mokoka broke the tape in 2:09:59, two seconds faster than his winning 2:10:01 last year and the fourth-fastest winning time in the race’s history. Second place went to Ethiopian Derseh Kindie in 2:11:27, with his compatriot Dagnachew Adere outsprinting Kenya’s Raymond Kipchumba Choge to take third place, 2:11:55 to 2:11:56.

“This was a tough, tough course,” said Mokoka. “Normally at 25km you start enjoying a marathon, but at 28km today, we climbed that hill in District Six and it got really hard for a while, but overall I really enjoyed the race.”

Mokoka ran a world 50km record of 2:40:13 in Gqeberha in March, a record that CJ Albertson took to 2:38:43 eight days ago. Asked what his Cape Town Marathon win means, Mokoka added: “I am delighted to win in Cape Town for a third time. I have won races overseas, too, but this is still special. Records are meant to be broken, but titles stay forever, and this win means more to me than just running a fast time. It’s also about the memories of our runs.”

In the women’s race, Dinke of Ethiopia took top honours in 2:24:04, smashing the 2:25:44 event record run in 2021 by Lydia Simiyu and also improving her personal best of 2:25:12. Second over the line was Tecla Kirongo in 2:27:57, also setting a PB, with her Kenyan compatriot Judith Cherono taking third in 2:30:34.

“I enjoyed the race thoroughly, but unfortunately I had to do it by myself,” said Dinke. “When you run by yourself it is so difficult to control your pacing, but I managed. If everything had been perfect, I had hoped to run a 2:20 or 2:21. The course was a little tougher than other international races, but I was running within myself, and felt confident that I could keep a consistent pace until the end.”

Leading results

Women

1 Meseret Dinke (ETH) 2:24:04

2 Tecla Kirongo (KEN) 2:27:57

3 Judith Cherono (KEN) 2:30:34

4 Zinashwork Yenew (ETH) 2:34:03

5 Webalem Bazanew (ETH) 2:34:24

Men

1 Stephen Mokoka (RSA) 2:09:59

2 Derseh Kindie (ETH) 2:11:27

3 Dagnachew Adera (ETH) 2:11:55

4 Raymond Kipchumba Choge (KEN) 2:11:56

5 Samuel Moloi (RSA) 2:14:39.