Running News Daily

'It's a bundle of joy'- Great Britain's fastest man Zharnel Hughes shares his dream for life after track

The world 100m bronze medalist has revealed what he would love to venture in after hanging his spikes.

Great Britain’s fastest man Zharnel Hughes has revealed what he would venture into one he hangs up his spikes.

The reigning world 100m bronze medalist pointed out that he grew interest in the activity while in high school since his family had a friend who worked as a pilot and he would accompany him there more often.

At the age of 21, he enrolled for a piloting class and he was already way ahead of the other students since he had learnt a lot of the basics on his frequent visits to the airport and only needed some notes to polish his skills.

“I started in high school, my friend’s family were pilot’s so we always used to go to the airport together and I always wanted to fly with him. As soon as I turned 21 I told my mum I was going to make the move to sign myself up for flight school. I got accepted and started,” Zharnel Hughes said in an interview with Athletics Weekly.

“Because of my simulator, which I had at home, I was much more advanced than some of the students in the classroom because I had already learned so much, I just needed the books.”

The reigning Olympic 4x100m bronze medallist further noted that after hanging his spikes, he would definitely venture into piloting since it gives him some form of relaxation and joy out of this world.

He added that after his track career, he wants to explore aviation and get to travel round the world with his friends and family.

“It’s a different realm of relaxation for me, it’s a bundle of joy. Once I hang up my spikes I would definitely love to continue it, if it’s not commercial flying then I would definitely like to do private flying,” Zharnel Hughes said.

“I would love to just hop on a plane with family or friends and go flying somewhere. That’s the lifestyle I want to have after I’m finished track and field because aviation never stops. I’m a bit of a geek when it comes to aviation, but it’s just passion.”

Build strength and confidence by mastering the progression run

Progression runs are a straightforward yet powerful way to boost race-day performance. Unlike steady-state runs, they begin at an easy, comfortable pace and gradually pick up speed. This gradual buildup trains your body to finish strong, improving mental resilience, building endurance and preparing you for the challenges of race-day pacing.

Renowned coach and author Greg McMillan explains that progression runs are a fun way to boost fitness without any lasting fatigue. “And, the benefits are the same no matter if you’re a 2:15 or a 4:15 marathoner,” he adds.

Why progression runs work

Think of a progression run as a workout that keeps your body guessing. Starting slow warms up your muscles and prevents early fatigue, while the gradual increase in pace trains you to handle discomfort and fatigue later in the run. This approach helps improve your aerobic capacity, develop speed endurance and sharpen your mental focus. “Progression runs allow you to insert fast running into your training runs (feeding your need for speed) but in a way from which you can easily recover,” McMillan explains.

For runners hoping to set a PB, progression runs also mimic a negative-split strategy—starting slower and finishing faster—a proven way to perform better on race day.

How to structure your progression run workout

A good progression run has three parts: warm-up, build-up and strong finish. Begin with an easy, conversational pace to loosen up. As the run progresses, pick up the intensity in controlled increments. The goal isn’t to sprint at the end, but rather finish feeling strong and accomplished.

Get started with these workouts

Beginner-friendly progression

First segment: Warm up with 10 minutes of easy running. For these workouts, the warmup doubles as the first segment of the three-part workout.

Second segment: Run 10 minutes at a steady pace (slightly faster than warmup).

Third segment: Run 10 minutes at your 10K race pace.

Cool down with 5-10 minutes of easy running.

Advanced progression for race-day preparation

First segment: Warm up with 3-5K at an easy pace.

Build: Run 5K at marathon pace, then 3K at half-marathon pace.

Finish: Run 2K at 10K  race pace.

Cool down with 5-10 minutes of easy running.

Incorporate one of these sessions into your routine every week or two, and make sure to follow it with an easy running or rest day.

Kiplimo and Aregawi, stellar duel in the Nationale-Nederlanden San Silvestre Vallecana

Jacob Kiplimo, Olympic and world bronze medalist in 10,000 meters, is reunited six years later with the San Silvestre Vallecana, a race in which he triumphed and set a dizzying record that still stands (26:41) in 2018.

Opposite, Aregawi, Olympic silver medalist in 10,000 meters at the Paris Olympic Games and second in the all-time ranking in 10K, will challenge Kiplimo to revalidate last year's triumph (with a time of 27:16) in the main duel of the race to be held on December 31.

Berihu Aregawi will defend the throne with the credit provided by the silver won at the Paris Games this summer, his double runner-up in the world in cross-country, and his mark in the 10K on the road, the second best in history after Rhonex Kipruto -26:33, achieved in Laredo in 2023.

In addition, the Spaniards will have a lot to say in the race, with Adel Mechaal, the Spaniard who has run the fastest in history in a 10K, Yago Rojo, Olympian in Paris 2024 in marathon and national silver in 10K in 2023, or Jesús Ramos, double national champion in 10K in 2022 and 2023, in the lead.

Usain Bolt reveals meal plan that helped him smash 100m world record at 2008 Beijing Olympics

Usain Bolt broke world records in all his three specialties but the 2008 Olympics diet change was the beginning of his dominance on track.

Three-time Olympic 100m champion Usain Bolt has revealed how a change in diet at the 2008 Olympics in Beijing played a crucial role in him setting a world record in his specialty.

The legendry Jamaican sprinter who also managed three Olympic 200m gold titles, was fueled by chicken nuggets because he thought Chinese food tasted odd.

In his autobiography, Faster than Lightning, Bolt wrote: “At first I ate a box of 20 for lunch, then another for dinner. The next day I had two boxes for breakfast, one for lunch and then another couple in the evening. I even grabbed some fries and an apple pie to go with it,” the 11-time world champion told TalkSport.

Bolt estimated he ate 1,000 of McDonald’s chicken nuggets during the Beijing Olympics. It was an even more impressive feat considering he did it with his shoelaces untied! Bolt finished so clear of his competitors that he pumped his chest while crossing the finishing line and had he not done that, a better final time would have been recorded.

The 38-year-old made history a year later when he set another record in the men’s 100m with a time of 9.58 seconds at the 2009 World Championships. He also won two 4x100m relay golds and holds the world record in all three disciplines.

Bolt retired from athletics after the 2017 World Championships, where he won bronze in his final solo 100m race but then pulled up in his last ever contest in the 4x100m relay final.

After refusing a wheelchair, he hobbled across the finish line alongside his teammates - but, despite his legendary career ending in heartbreak, Bolt will go down as one of the track's greatest ever competitors.

This Plant-Based Protein is a Great Addition to Any Runner's Diet

Should shake up your diet with this plant protein? A sports dietitian gives us the scoop.

As a runner, chances are you’re concerned about getting enough protein—and that’s a good thing, since it is a vital macronutrient for muscle building and recovery, not to mention maintaining strong bones and connective tissues.

As the popularity of plant-based eating continues to rise, protein sources from the plant kingdom have flooded the food market. From hemp to soy to rice, there are almost too many to keep track of for protein-hungry athletes.

There’s one source of vegan protein, however, that seems to have taken the lion’s share of popularity: pea protein. Sure enough, it’s making its way inside a ton of products including protein powders, dairy-free milks, ice cream and yogurt, cheese puffs, energy bars, crackers, and veggie burgers as companies look to ramp up protein numbers to meet consumer demand for the macronutrient.

If you're curious about this pea protein benefits and why it’s showing up everywhere, we’ve put together everything you need to know. Read on to learn more about pea protein and if you should blend more of it in your diet for a performance and health edge.

What is pea protein, exactly?

A bag of frozen green peas contains a surprising amount of protein, but it is even higher in split yellow peas, which is the core ingredient most often used to make pea protein powder. A 1-cup serving of cooked split peas delivers about 16 grams of plant-based protein.

The dried peas are ground into flour after which it is further processed so the protein can be separated from the starches. Isolates go through an additional filtration step, creating a product with roughly 90 percent of protein by weight, meaning fewer carbs. Depending on the brand, a pea protein powder can have 15 to 25 grams of protein in a serving. Companies have worked out ways to make sure it has a fairly neutral flavor profile and less grittiness. That makes pea protein an attractive choice for companies that want to hike up the protein levels in

What are the pros and cons of pea protein?

Yes, you can build bigger, stronger muscles with pea protein. A study published in the Journal of the International Society of Sports Nutrition showed a significantly great effect on muscle thickness in those who consumed pea protein vs. whey protein or a placebo. (There were no notable differences in strength and muscle size between the pea and whey groups.)

Another investigation discovered that people who consumed the same amount of whey or pea protein during a two-month high-intensity training program benefited equally concerning improvements in body composition, muscle thickness and strength, and overall performance.

According to Marni Sumbal, M.S., R.D., author of Essential Sports Nutrition, these outcomes make sense when you consider that tests show pea protein has high essential amino acid content as a percentage of its total protein. In contrast to non-essential amino acids that can be produced within the body, essential amino acids are the ones you must get from your diet daily. FYI, amino acids are the building blocks of muscle protein, cells and connective tissues.

“This includes significant amounts of leucine, an essential amino acid that plays a critical role in repairing and

One concern is that it’s not quite a complete protein, since Sumbal says that it is low in the amino acids methionine and cysteine. But she stresses that assuming you eat a varied diet with other foods that provide these amino acids (such as chicken, turkey, yogurt, cheese, eggs, sunflower seeds, and legumes), it is not necessary to consume complete proteins at each meal. Sumbal also points out that many protein powder brands will blend pea protein with other plant-based options, like brown rice, to create a complete protein with an optimal amino acid profile.

We still need to see what impact consuming pea protein could have on muscle repair, muscle-building, and performance metrics in endurance athletes, since most of the research out there has studied its impact on resistance training. But since runners typically have higher protein requirements than sedentary individuals, pea protein can help meet daily needs.

Just keep in mind that pea protein does not provide the levels of fiber, vitamins, minerals, and antioxidants that you would get from whole peas, according to Sumbal. However, pea protein powders you buy often do contain iron—up to 30 percent of the daily value of this important

If you’re going more plant-based and concerned about your protein intake to support training needs, you can look for the types of packaged foods you normally consume that are beefed up with pea protein. Pea-based milk can have up to 8 grams of protein per 1-cup serving (compared to 1 gram of protein in almond milk), while an energy bar made with pea protein can have more than 10 grams of protein. You can even try using brands of oatmeal that include pea protein to add a little more of this macro to your daybreak meal.

Pea protein powder, which is now available in most supplement aisles, is versatile enough that it can be used to boost protein numbers in more than your postrun smoothies. Stir it into oatmeal or yogurt or use it to replace some of the flour in pancake and muffin recipes. Plain flavored versions can also be blended into dips.

The bottom line

Pea protein powder is a high-quality protein that is an easy and effective way to boost your protein intake. Just remember that you should ideally consume protein-enriched packaged foods and protein powders as a small part of a whole-foods based balanced diet. Think of it as a little extra boost to your day.

Singer Charles Costa Needed a Reset, So He Ran the Entire Pacific Crest Trail

Charles Costa spent three months running along the Pacific Crest Trail this summer and fall as an act of holistic rejuvenation.

The 39-year-old from London, England, set out with a bold goal of averaging 90 marathons in 90 days as a means to help reset his life-both to revive his stalled music career and to find a more balanced state of mind-but the multi-genre electronic British folk artist with 1 million streams and more than 120,000 monthly Spotify listeners says it turned out to be so much more than that.

Because of lingering physical and psychological challenges from a brain injury suffered in a catastrophic skiing accident in Austria in 2010, Costa found himself in a delicate position that forced him at times to pause his music career while managing his mental health. Until he found trail running, he routinely battled a variety of mental, emotional and logistical ailments, ranging from uncontrollable anxiety to comprehensive darkness.

After averaging close to 30 challenging miles of running on the PCT per day starting on July 20, Costa admitted he was ready to finish the route, get off the trail, and get back to living a more stabilized

Recovering a Sense of Charles Costa

After the ski accident, Costa had been through numerous types of therapy and was taking what he characterized as "mind-monitoring, mind-maintaining drugs" that wound up consuming his life. In his long rehabilitative process, he eventually discovered that running-and specifically ultra-distance trail running-offered more of a physical, mental, and emotional panacea from lingering pain and mental discontinuity than anything else, and it also gave him a space to process what was going on in his life. It allowed him to get away from it all while being more connected to himself.

Costa said the more he immersed himself in running, the more he wanted to do something special to reinvigorate his life, relaunch his music career while also giving back. He's run numerous trail races in Europe in recent years, including the Montreux Trail Festival 70K last summer and the Swiss Canyon Trail 81K in Switzerland in June. (He placed 54th out of 225 runners in 11 hours, 23 minutes and 7 seconds.) He's also run the 813-mile length of Great Britain from the northern tip of  Scotland down to the southwestern tip of England.

Seeking to challenge himself on a long and very difficult task that he hoped would be a transformative life experience, he settled on running the length of the PCT- a three-month, 2,650-mile trail running journey with 489,000 feet of elevation change. But he hasn't been doing it just for himself. Along the way, he's been raising money (about $170,000 so far) and stirring up attention for The Jed Foundation, a nonprofit that protects emotional health and prevents suicide for our nation's teens and young adults, and James' Place, a UK-based charity that provides free therapy and is dedicated to suicide prevention for men.

At the completion of the route, which has taken him from the U.S.-Canadian border and through parts of Washington, Oregon, and California, the British singer-songwriter officially released his first new song in several years and the first under his own name. (He originally performed and recorded under the moniker of "King Charles," a false front of a stage persona that he never really liked and that also contributed to his inability to fully express himself the way he wanted.)

The song is called "Nothing at the Most" and will be included on

Costa, who plays piano, guitar, and cello, has found his run to be a curing activity that has helped untangle his heart and mind and put him back in position to work as a professional musician.

"One thing I love about running is the rhythm of it," he said. "It's the effect that rhythm has on your mind. Days like I'm doing at the moment, it's dawn to dusk. It's up to 12 hours of just pounding the ground. And there are so many different rhythms that you get into. And I think once you're in a rhythm, your mind gets into a different place. You start thinking less. You let more in, especially when you're in beautiful places. You let more in in terms of inspiration. So, I find running very inspiring, especially in the wilderness and in some of these incredibly beautiful places."

The song "Nothing at the Most" is part of a collection of songs filled with the sounds and lyrics he says are meant to represent his journey between longing and lament. It's an intimate, cello-infused chamber-pop ballad with his soulful voice. Costa recorded several songs in the spring with producer Jesse Quin at

Enduring the Trail

As he was nearing the end of the route last week, Costa said his body was tired and a bit broken down but his soul felt re-energized. While he's remained injury-free, he's battled fatigue, blisters, muscle strains, all sorts of weather conditions, and insomnia-all common maladies to multi-day running adventures. He's worn through several pairs of On and La Sportiva trail running shoes and has relied heavily on his lightweight trekking poles, as well as his small but diligent crew that's managed his meals, gear, logistics and more.

Costa says he's listened to a lot of music out on the trail and has occasionally sang out loud to help the miles go by, but he's also made it a point to soak in the peaceful aura of the wilderness. He says it's been a devilishly hard endeavor and is amazed how "there isn't a single flat section" in the entire route.

"I'm holding it together. My muscles and limbs are all still working  as they should, but I guess what starts falling apart is the mind," Costa said. "Even though I've been looking forward to the last 20 days and the last 10

How to Clean, Waterproof, and Care for Your Technical Apparel

 it’s time to ensure your expensive gear performs like newHave you ever bundled yourself up in the early winter, trudged outside to shovel your walk or clear off your car from the first storm of the season, and found yourself soaking wet? Your waterproof-breathable shells, sleeping bags, gloves, boots, insulation, and soft shells all need regular cleaning and maintenance to keep protecting you from cold, wet conditions. Retreating your gear may sound intimidating, but it’s actually really easy to do and will extend the life of your expensive equipment. Let me walk you through the process of maintaining your gear, item by item.How to Clean and Re-Waterproof Technical Shells

Think of your rain jacket or ski shell like a sandwich. The face fabric, or the outermost layer, is like the bread. It’s coated with a durable water repellent (DWR) treatment that helps bead water and stop it from penetrating the outer layer. The waterproof-breathable layer is the good stuff: the veggies, meats, and condiments in the middle.

The waterproof-breathable membrane features tiny pores that keep water out and let your sweat evaporate from within at the same time, keeping you dry. The DWR and membrane work together to form an effective barrier against the elements, so long as you don’t let them wear out. Dirt, oil, smoke, and other contaminants can clog the pores and prevent the material from breathing. Overtime, the DWR coatings on those face fabrics can wear off. When they do, precipitation and sweat will saturate the fabric.Soft shells—wind-and water-resistant garments that go without the aid of a membrane—rely entirely on that DWR to protect you from precipitation. Allowing it to wear off, or become compromised by dirt, smoke, sweat or other contaminants will eliminate a soft shell’s ability to shed weather.

You should be cleaning and reapplying DWR to your technical shells regularly.

“The best rule of thumb is, if your jacket or item looks dirty or is no longer repelling water, clean it,” explains Heidi Dale Allen, the vice president of marketing for Nikwax, which makes a variety of detergents and treatments for all varieties of outdoor gear. “If after cleaning, the item is still not repelling water, it is time to re-waterproof.”

Allen says you can also test your technical shells for function. Simply run them under a tap, and if the water soaks into the material rather than beading up and running off, then it’s time to clean and take care of them. You may also notice a lack of water beading while wearing your gear outdoors.The first step is to take note of any item’s unique care instructions. The care label sewn into any piece of clothing will tell you if it needs to be be hand or machine washed, what temperature water to use, and if you should hang or tumble dry it. Depending on the fabrics and technologies used in each garment, the instructions will vay—even for articles made by a single brand.

Should I Be Afraid of Damaging My Garments in the Laundry?

“If you follow the care instructions from the brand and use the proper types of cleaners and waterproofers, then you absolutely will not ruin it,” reassures Allen.

But she does caution that you can only reapply DWR to clean shells, saying, “You wouldn’t wax a dirty car, so do not try to waterproof a dirty piece of gear.”

Once you’ve assessed each item’s care instructions, you can then wash them using a detergent designed specifically for technical apparel.Don’t use a regular household detergent. These can leave behind residues that attract moisture and clog porous membranes, ruining the item’s ability to keep you dry. Allen recommends Nikwax Tech Wash. I’ve been using this detergent for years; I can tell you it works. Tech Wash does not contain UV brighteners, so you can safely apply it to hunting gear without turning yourself into something animals will perceive as an illuminated billboard.

Once clean, you can choose to reapply a DWR coating. Allen says to do this if the item has lost the ability to bead water, or once every three to five wash cycles.

Nikwax uses a DWR that’s free from harmful PFAs. Because it’s water-based, it needs to be applied while the garment is wet. If machine washing, simply add a treatment like Nikwax TX.Direct Wash-In to the detergent dispenser, and start a new cycle. If you’re hand washing, hang up or spread out the still-wet item, and evenly coat it in a spray-on waterproof treatment like Nikwax TX.Direct Spray-On. Then hang or machine dry according to the care instructions. Unlike older treatments that use PFAs, these detergents don’t require heat to activateHow To Clean And Re-Waterproof Down Insulation And Sleeping Bags

The reason so many outdoorspeople love down is for its ability to create a ton of heat-trapping loft while being light and efficient to pack. Sweat, body oils, smoke, and dirt can cling to down clusters, reducing that loft. Today, most down insulation is treated with a DWR to enable it to dry faster. DWR increases the insulation’s reliability and safety in extreme conditions, because wet down won’t loft. But DWR can wear off down just like it does on a shell fabric.“We like to say that cleaning and waterproofing at least once a season is a best practice,” says Allen.

Caring for down insulation is similar to maintaining a technical shell, but you need to use a detergent that won’t strip away down’s natural oils. I use Nikwax Down Wash Direct for an initial wash cycle. Then, I’ll reapply DWR to both the down and its shell fabric using Down Proof. Just add Down Proof to the detergent dispenser for the second cycle.

Note that you shouldn’t wash down items in a top-loading machine fitted with an agitator. The central column can tear the fragile face fabrics used on ultralight down items and can even break apart the down clusters themselves. If you have one, consult its instructions to see if the agitator can be removed, or plan on visiting a laundromat.

The tricky thing with down isn’t washing or treating it, it’s drying. Down clumps when soaked, becoming time consuming to fully dry (which you absolutely must do before storing it). Any clumps need be fully broken up to evenly distribute the down.

Consult the care label before proceeding, but most down garments and bags can be tumble driedHow to Clean and Re-Waterproof Gloves and Boots

Gloves and boots are often made from a mix of materials, including various types of natural and synthetic leathers, shell fabrics, and waterproof-breathable membranes. They’re a challenge to clean and care for, which can be frustrating, because gloves and boots are often exposed to mud, snot, salt, and other contaminants much more frequently than other items.Allen recommends to start by keeping gloves and boots clean. Caked on mud and dirt can draw moisture out of leather and abrade fabrics. Nikwax Footwear Cleaning Gel can help; it preserves DWR coatings and won’t harm leather or synthetic fabrics. Nikwax also makes a product called Fabric and Leather Proof, which applies a DWR to both types of material with an easy spray-on application.

For all or mostly-leather items, Allen recommends applying a leather conditioner if the material looks dry, then a waterproofing wax as is necessary.

For suede or rough-out leather footwear, I also swear by Nikwax’s Suede Proof spray. Now I tromp through puddles and snow without worrying about your my suede shoes’ appearance and texture. To apply that, I just start by brushing boots clean, then saturating them with the spray. The suede boots I’ve protected with Suede Proof are many years old and have experienced the worst of winter weather in big cities, but still look like new.

How Much Mileage Should You Run?

Less is not more. More is almost always more—within reason, and with a plan.People complicate it, but running is like almost every other activity. Want to be a good pianist? Practice a lot. Want to be a great surgeon? Cut a lot of people open.In both activities, it is important that your practice has some direction. Mindlessly slamming the piano keys or taking a knife to grandma during her afternoon nap will not make you an expert (nor popular with the neighbors). But in all cases, the common denominator of expertise is time invested.

It took me way too many years to learn this lesson. In summer 2010, I had just graduated college after gradually getting into running over the previous four years. I was running 20 to 30 mostly hard miles per week (along with some biking), thinking I was doing things right. Then, I found a dog-eared copy of the cult-classic novel Once a Runner, and everything changed.

Once a Runner tells the fictional story of Quenton Cassidy, who goes to the woods, trains his butt off, and ends up winning an Olympic medal. It wasn’t the melodramatic prose or poignant narrative that struck me—it was the mileage. Cassidy was running as much in a day as I was running in a week.

After adding a few more dog ears to the book and returning it to the library, I gobbled up every resource on running training I couldAs Cassidy said, “The only true way is to marshal the ferocity of your ambition over the course of many days, weeks, months, and (if you could finally come to accept it) years. The Trial of Miles; Miles of Trials.”What makes running different than activities like the piano is that doing it too much or too hard will result in injury. The injury conundrum makes running unique, and, in my opinion, is the main reason coaches exist. How can we keep you healthy and avoid burnout while maximizing your volume? That question is running training distilled down to its essence.

I’ve written about how to stay healthy before. Cliff notes version: run easy most of the time, practice injury prevention, and eat as hard as you train. But I haven’t confronted the other piece: How much running should you be doing?

How much mileage you should run depends on whether your goal is to finish strong (defined here as being confident that you have done enough training to reach the finish line smiling, even on a bad day) or perform optimally (being confident that you are doing the most you possibly can to reach your running potential). Both are great goals, and both come with different types of sacrifices and planning.To Finish Strong

The general guidelines for finishing strong (and smiling) are below. These mileage totals give you the volume needed to be sure your legs are prepared for racing the distance, with enough training to do the necessary long runs and avoid the race-day trauma that results from running on unprepared legs. (Endurance-based cross training, like biking or Elliptigo, does not count toward total mileage, but can be a valuable addition to a training program.)5K: 10 miles per week (over at least 2 runs)

10K: 15 miles per week (over at least 3 runs)

Half-marathon: 25 miles per week (over at least 3 runs)

Marathon: 30 miles per week (over at least 4 runs)

50 miles: 40 miles per week (over at least 4 runs)

100 miles: 40 miles per week (over at least 4 runs)

Longer races require more volume, and more volume requires more runs per week; concentrating too much mileage in too few runs increases injury risk.

At this level, 100 miles requires the same volume as 50 miles, because in those races, you will be stepping into the deep, dark abyss of the unknown no matter what. So if you are just aiming to finish strong, it is more important to focus on key long efforts (and pray to the ultra-gods profusely for their favor).

To Perform OptimallyPerformance is a tricky, deceiving monster. Much of elite performance is dictated by choosing the right parents. Therefore, we aren’t talking about absolute race performance here, but personal performance relative to genetic capabilities.

The numbers below represent peak sustained volume, or the highest volume you will achieve and sustain for at least a month during hard training.

This formulation is overly simple—you should work up to this volume slowly over time, building a base then adding workouts and modifying total volume based on periodization principles. Remember, volume comes with diminishing returns and is highly individual, so be careful not to run too much for you.

5K to 10K: 6 to 12 hours per week

Half-marathon to 50K: 7 to 15 hours per week

50 to 100 miles: 8 to 16 hoursThat is quite the range, but gives you an idea of the numbers you want to work toward over time. The lower end is for injury-prone or time-crunched runners, especially those who have not run high mileage previously.

These numbers are in time (rather than distance) to account for variances in terrain—steeper, more technical trails are slower, but have a similar aerobic stimulus. Finally, these numbers go out the window for older runners—injuries are more likely for runners in their 50s, 60s and 70s.

A less accurate but clearer way to picture it is in optimal miles per week, assuming non-technical terrain and a consistently durable runner:

5K to 10K: 50-70 miles per week (women), 70-90 (men)

Half-marathon to 50K: 60-90 (women), 70-110 (men)

50 to 100 miles: 60-110 (women), 80-120 (men)If you’re anything like me when I first started learning about training, you may be saying, “That is a lot of mileage!” Good. That is the point of this article—being an expert takes a lot of time, and it’s essential to acknowledge it whether you are a runner or a pianist.

Still, these numbers are not hard-and-fast rules, just guidelines. Just because you can’t reach these numbers doesn’t mean you won’t be amazing at running.

Remember, never increase mileage by more than 10 percent in a week (and 3 to 5 percent if you’ve never run higher mileage before). It took me two years to go from 20 to 30 miles per week to 90 miles per week.

No matter what, always be extremely attentive to injury. Staying healthy is the most important part of running, and durability is a talent in its own right.

There may be shortcuts to good (or even great) performance, but there are no shortcuts to your best performance. Plan for the long term, methodically increase volume and do smart workouts once or twice a week after you have a solid running base.

To put it another way, it’s all about the

Strong toes, strong stride: the running secret you're overlooking

When was the last time you thought about your toes? These tiny, often-neglected body parts play a massive role in your running performance. While debates about “the perfect shoe” rage on, many experts argue that what’s inside the shoe matters most. Could your toes be the secret to staying injury-free and running stronger?Toe strength equals running power

Your toes may seem insignificant, but they provide stability, balance and propulsion with every step. Strong toes help absorb impact and distribute the load across your foot, reducing strain on your ankles, knees and hips. Weak toes, on the other hand, can lead to instability and overuse injuries, like plantar fasciitis or Achilles tendinitis.Researchers have found that increasing toe strength improves foot arch support and running efficiency. The muscles in your toes, especially the flexor hallucis longus (the muscle under your big toe), act like springs, giving you extra power during push-off.Shoes are not a substitute for strength

Modern running shoes are marvels of engineering, but they can’t make up for weak feet. In fact, some research suggests that overly-cushioned or restrictive footwear can limit natural foot movement and lead to underdeveloped muscles in your feet and toes. Think of it like this: relying on shoes without training your toes is like putting racing tires on a car with a weak engine.How to strengthen your toes

Want to tap into the hidden potential in your toes? Start with these simple exercises:Toe yoga: Lift your big toe while keeping the others down, then reverse it. This improves muscle co-ordination.

Towel scrunches: Place a towel on the floor and scrunch it with your toes to build strength.

Marble pickup: Use your toes to pick up small objects like marbles—which is surprisingly fun and effective!

Barefoot balance: Practice balancing on one foot in your bare feet to improve stability and strengthen intrinsic foot muscles.

'I want to be the best to ever do it'- American sprint sensation still dreaming big despite injury woes

The two-time world bronze medalist wants to come back and continue his legacy after injuries slowed him down in the last two years.

American sprint sensation Trayvon Bromell has been a victim of injuries but he now feels ready to come back in 2025 and continue the legacy he had in 2022.

Bromell is one of America’s great sprinting talents but the world never got to see his full potential in the recent events.

In 2024, the two-time world bronze medallist had to pull out of the Olympic trials due to an injury he picked up at a meeting in Savona.

The injury was a huge setback in his career that was just beginning to pick up after his major injury in 2019 when he suffered an adductor muscle setback.

In a previous interview with NBC Sports, Bromell disclosed that his ambition is to surpass the likes of Usain Bolt and Tyson Gay and become one of the greatest sprinters in the world.

Bromell wants his achievements to be beyond the titles and the medals and he pointed out that his definition of success is very different from what other people think.

“Everybody didn’t see me and hear me back then, but now you have to. I want to be the best to ever do it,” Bromell said.

“The odds have always been stacked against me in my life, and that’s why I get emotional after running crazy times. It’s never been about the race or the medals for me.”

He opened up about growing up in a single-parent home and how he struggled to be heard by those around him. Growing up to become one of America’s greatest talents brings him to tears.

Bromell revealed that he wants to be a testimony to all those who feel like some things are impossible. The former world indoor champion further noted that the people who have grown up in such a setup would understand the struggle.

“Being the greatest of all time in this event. I’m a big advocate of making people see me, but when I say that I don’t mean it in a literal sense,” Bromell said.

“But for all of those people who know what it feels like to not be heard or to not be seen ... I want to prove that it’s possible.”

Being raised up by his mother was not easy since she was also struggling to make ends meet. Bromell had to be strong at a young age and take up responsibilities that were meant for adults.

With such a lifestyle, he struggled to maintain a positive outlook in life and was filled with a lot of resentment towards everybody.

“I feel like nobody heard my cries for help, nobody was there for me, and I grew up with so much aggression because I felt like nobody cared and the world was against me,” he added.

'My top three targets for 2025 are...'- Julien Alfred unveils ambitions for next season

Julien Alfred has revealed her to-do-list for the 2025 season.

Julien Alfred is eyeing a fruitful 2025 season and is targeting more than what she achieved in 2024 on and off the track.

The reigning Olympic 100m champion has been one of the most successful athletes in 2024 but has promised there is more to come next season.

She has already sent warnings to her rivals Sha’Carri Richardson, Shericka Jackson and Gabby Thomas among others and she has intentions of continuing flying Saint Lucia’s flag high.

The Olympic 200m silver medallist revealed that she had taken some time off but has since resumed training and so far, things are looking up.

She detailed three of the main things she wants to achieve as far as her career is concerned as she pointed out that dominating the track is definitely a priority in her season.

Being appointed as Saint Lucia’s tourism ambassador, she will also have to continue marketing the country and she has vowed not to fail her country on that.

“I had five weeks off. I’m back in training now. I have to stick to what I know. I’m here at the World Travel Market using what I have done to now become a tourism ambassador to promote my country,” Julien Alfred said as quoted by Voice Online.

“My top three targets for 2025 are to grow as a person, mentally, physically and spiritually. I want to continue to be an inspiration for those in my country, especially the youth. I want to continue to be a good ambassador for my country both on and off the track.

“And I want to continue to do well on the track for myself, for my country, for my coach and for those who have poured so much into me. I want to do well for them as well.”

Julien Alfred recalled the moment she jetted back into the country after her dominant exploits at the Paris Olympic Games, something she will always live to remember.

The 23-year-old revealed that being welcomed by such high-profile personalities and being treated like royalty gave her the motivation to keep going and she will continue wracking up medals on the track as appreciation for her country.

“After stepping off the plane I was welcomed by the Prime Minister, the Minister of Tourism, the Minister of Sport, the government I would say, I was just welcomed by them,” Alfred revealed.

“And there were St Lucians outside the airport awaiting my arrival, people were dancing, people were singing, people were cheering, it was just a crazy experience that I will always be grateful for.”

The Average Marathon Time Has Gotten Faster—but the Average 5K Has Slowed Down, Study Says

Researchers analyzed 8.4 million race finishes over the past decade. How do you stack up?

With elite runners smashing marathon world records left and right—14 of the 20 fastest women’s marathon times in history have been run since the beginning of 2023—you might wonder: Are everyday runners getting faster, too?

You would think so, given that the Boston Marathon recently adjusted its qualifying standards to be quicker, but not so fast, warns Jay Holder, the executive director of Running USA.

The nonprofit industry organization crunched 8.4 million finish times between 2013 and 2023 to discover that runners at shorter distances are trending slightly slower while marathon runners are indeed getting faster.

“[Most runners] aren’t, however, getting as dramatically faster as the stats above might lead you to believe,” said Holder in a news release. “And while marathons are getting faster, it might surprise you to know that other distances are getting marginally slower by between two and three minutes.”

Here’s how each distance shakes out:

Marathon: Holding steady (or faster)

Marathons were the standout, with the average male finish time dropping from 4:18 to 4:17 and females holding steady at 4:43. Notably, young runners (ages 18–24) showed the most improvement, shaving 15 minutes (male) and 18 minutes (female) off their times. Older female runners also made significant gains, with those 75 and older finishing 35 minutes faster on average compared to a decade ago.

Not surprisingly, the report notes that exclusive races like Boston saw faster average finish times than the New York City Marathon, where New York Road Runners has made concerted efforts to keep the race’s finish line open later.

Half marathon: A minor slowdown

By comparison, half marathon finish times crept upward. Men added two minutes (to 2:05) to their finish times. In contrast, women slowed by four minutes to 2:24. Despite

When It’s Time to Replace Your Running Shoes

When this assignment hit my inbox, my first thought was: I am 100 percent going to find out that I need to buy new running shoes. I jog a few times a week and haven’t replaced my Hoka Clifton 9’s since 2023. The chunky, cushioned sole that Hokas are known for has been flattened by months of trail running, and the bright neon yellow exterior has dimmed to a dull mustard.

But they do the job, and I’m a bit frugal, so I’ve stuck with them. But after speaking with a few sneaker experts, I learned I’m not doing myself any favors by holding onto beat-up gear. The more I use them, the greater my risk of an injury.

Here’s why it’s worth replacing your go-to kicks—and how to figure out when to do it.

What Is the Average Lifespan of Running Shoes?

The average running shoe is thought to last about 300 to 500 miles or five to eight months of regular use, but determining your shoe’s true lifespan is more complicated, says Daniel Shull, Run Research Manager at Brooks Running.

Many factors shorten or extend the longevity of your sneakers, including how often you wear them, the kind of terrain and weather you run in, and your stride and strike habits, says Shull.

“Every runner is different, and every shoe is different,” says Arianna L. Gianakos, a Yale Medicine orthopedic surgeon specializing in sports-related foot and ankle injuries.

Trekking through mud, gravel, and puddles can erode your footwear, as can working out in hot or frigid temperatures, says Susan L. Sokolowski, a professor of sports product design at the University of Oregon. She explains if you’re a heavy runner, meaning you land on your foot hard, the foam in the middle of your shoe will break down faster. And if your foot rolls inward or outward, you can wear out a part of your shoe that isn’t built for regular impact, such as the edges or outsole, speeding up your need for

For example, I don’t merely wear my Hokas when I jog. I also wear them when I recreationally hike, bike, and walk my dog all over town. So, while I’d love to think my running shoes last a year, they probably give out much sooner.

Why It’s Important to Replace Running Shoes

When your foot slams onto the ground, your shoe acts as a buffer and absorbs some of the force hitting your foot and ankle, Gianakos says. According to a 2023 review published in Exercise Science and Sports Reviews, shoes influence how your foot interacts with the ground, impacting your performance, speed, comfort levels, and risk of sustaining an injury.

If your sneaker no longer provides the support and cushioning your feet need, you can hurt the joints, tendons, and ligaments in your feet, ankles, and even upper leg, says Gianakos. You can run (pun intended) into a whole host of injuries like plantar fasciitis, tendonitis, stress fractures, and shin splints, she adds.

You may get pain in the ball of your foot (or metatarsalgia), patellofemoral pain syndrome, which causes pain around the kneecap, or iliotibial (IT) band syndrome, a condition that causes pain near the outside of your

So, do a body scan next time you’re out on the trail. Do you notice any foot or ankle aches and knee pains? What about burning sensations on the sole of your foot? How about blisters or calluses? Any of these symptoms may indicate your shoes are shot, says Gianakos.

How to Extend the Life of Your Favorite Pair of Sneaks

First, be mindful of how you store your shoes. You want to keep them in a clean, dry location to prevent mold from growing, says Sokolowski. And don’t store them in a hot, sunny car—UV exposure and heat can cause them to dry out and crack, she adds.

Gianakos recommends having (at least) two pairs of sneakers. That way, you can occasionally switch them out to slow the wear and tear. Another tip: have different sneakers for running in different environments—like “a trail shoe, a road shoe, and even a race day shoe,” says Sokolowski.

And save your running shoes for running only. “The time and amount of steps put on your shoes by walking, standing, and running errands all count towards how long they’ll last,” says Shull.

For all your other day-to-day activities and

Terry Fox to become the new face of Canada's five-dollar bill

On Monday, the Canadian government announced in its fall economic statement that a new face will be coming to the country’s $5 bill: the late Canadian icon Terry Fox.

Fox became a national hero in the 1980s with his cross-Canada run to raise money for cancer research, titled the Marathon of Hope. Fox ran nearly 4,000 km of daily marathons for four and a half months, until he reached Thunder Bay, Ont., when his bone cancer returned. Fox died at the age of 22, but his legacy continues.

April 12, 2025, will mark 45 years since Fox set out on his Marathon of Hope. Now, the federal government will honour his journey with a picture of Fox on the new five-dollar bill.

The Marathon of Hope raised $24.7 million, which, at the time, was a dollar for every Canadian. Fox’s efforts showed Canadians the difference that an ordinary person could make, no matter their circumstances.

The current face on the five-dollar bill, that of former prime minister Sir Wilfrid Laurier, will reportedly be moved to the next version of Canada’s fifty-dollar bill. Laurier has been on the Canadian $5 bill since 2013.

World out-of-stadium athlete of the year Tamirat Tola’s 2024 – in numbers

Tamirat Tola earned Ethiopia’s only gold medal at the Paris 2024 Olympics with an extraordinary performance in the men’s marathon.

On a uniquely testing course, and in gruelling conditions, he won gold in an Olympic record of 2:06:26 – a performance that was all the more remarkable for the fact that he had only been called into the team with two weeks’ notice as a replacement for his injured compatriot Sisay Lemma.

The 33-year-old, who earned Olympic bronze over 10,000m in 2016, thus added a second global marathon title to his collection after his victory at the 2022 World Athletics Championships.

Tola’s 2024 in numbers

With the hills, and the heat, it was tough enough to run on the Paris marathon course. But you set an Olympic record of 2:06:26. How did you manage this feat?

“It was a very difficult course in Paris. But the only thought in my mind was that I could not lose. Our country had won no gold medals on the track, and the marathon races were the last chance for us, so I needed to make the most of my talent.”

Many athletes found the steep hills and long descents of the Paris course the toughest they had faced, particularly around the 28km mark. Where did it hurt most for you?

“It was hardest from 27 to 30 kilometres, with the steep hill and the long drop. I wasn’t thinking about the time, but when I finished I had the Olympic record, which was another reason to be proud.

“My coach had told me that this was a very difficult course, so when I arrived in Paris I thought about how I could run my best on this course. I used this challenge as motivation, and thankfully I overcame it.

“In athletics, challenges are part of the sport. And we always have to do the best for our country.”

This was your second global marathon title following your success at the 2022 World Championships. How did the two victories compare?

“In 2022 it was not easy, all the champions were also there. In the past I had been concentrating on the 10,000m, which led to the Olympic bronze medal in 2016. After that I won the marathon silver at the 2017 World Championships in London.

“I improved my talent in 2022 to win the gold medal. I was happy at that time because after a long injury I was able to win for my country.

“In 2023 I lost that title because of a problem with my stomach. But that made it all the more amazing to fulfil my goals at the Olympics in Paris.”

You had just two weeks to prepare after being told you were running in the Olympic marathon following the withdrawal of Sisay Lemma, after which you stepped up as the third Ethiopian entrant alongside Deresa Geleta and Kenenisa Bekele. How did you manage this challenge?

“For three months together with Kenenisa, Lemma, Deresa and I prepared for the national team. At that time my coach said, ‘prepare with them, and if you are not needed for Paris then go to do the New York City marathon’.

“When I heard the news that I was on the team, I was really excited for the following two weeks. But for Sisay, it wasn’t an easy decision because it was for our country. We discussed it with him and he said, ‘It won’t be easy for me to run injured in Paris, so you go’.

“When I got to Paris, I was thinking about how I could challenge (Eliud) Kipchoge and other athletes. I knew the main contenders. There were lots of talented athletes.

“But I reminded myself that I had worked hard. And when I got in front in the final kilometres, I knew I could win.”

In Paris you became the fourth Ethiopian to win the Olympic marathon title after Abebe Bikila in 1960 and 1964, Mamo Wolde in 1968 and Gezahegne Abera in 2000. How proud are you to have done this, and what inspiration did you take from your victorious compatriots?

“I did not expect to win because I knew there were runners there like Eliud Kipchoge, the two-time winner. But once I got ahead, I knew I could do it.

“For a long time after Gezahegne, for 24 years, we were without an Ethiopian win in the men’s marathon at the Olympics. I was happy to attain this goal in a Games record and to join the other Olympic champions.

“It was Ethiopia’s only gold medal in Paris – I was able to provide happiness for our country.”

Should you ditch the data in 2025?

In a world where every runner seems to have the latest GPS watch on their wrist or a smartphone tracking every step, choosing to run without technology might seem rebellious. But running digital-free isn’t just about making a statement—according to a Finnish study, it can be deeply meaningful, freeing and empowering. Here’s what you need to know to decide if ditching the data is right for you.

The study

Researchers at the University of Jyväskylä in Finland surveyed more than 1,000 recreational runners, asking them their reasons for not using digital sports technology. By analyzing participants’ responses, the researchers identified recurring themes, including a feeling of freedom and a deeper connection to running, as reported by those who choose to unplug.

More than numbers

Runners often get caught up in the data: pace, heart rate, splits and VO2 max readings. What happens when you let go of the numbers? According to the study, some runners felt that technology took away from the value of the sport. Running without devices allows you to focus on how you feel, the rhythm of your breath and the sound of your feet hitting the ground. Many runners enjoy connecting with the experience of running, without analyzing their performance.

Freedom to move

One of the study’s key findings was that ditching technology offered them a sense of freedom. You’re probably used to heading out the door and pausing to wait for your watch to find that GPS signal and pick up your heart rate. Without data, running becomes simpler and more spontaneous. You are able to tune into your body, and go as far, or as fast, as you feel.

For many runners, ditching devices gave them a fresh appreciation for the beauty of their surroundings. Instead of staring at a screen mid-run, they noticed the changing colours of the leaves or the crunch of snow under their feet. Running became more about being present than about hitting a goal.

Is it for you?

Does thinking about leaving your watch at home still give you the creepy crawlies? Going digital-free doesn’t have to mean throwing your watch in the garbage, and using metrics to accurately assess your runs can be useful when aiming for certain targets or when training for a particular event. Many runners in the study switched between using devices for training and leaving them behind on easy runs. Start small—try one technology-free run a week and see how it feels.

Beatrice Chebet will aim to break the 5K world record again at the Cursa dels Nassos

Kenyan Beatrice Chebet will repeat her participation in the Cursa dels Nassos on December 31, which this year has reached an unprecedented number of 12,000 registered in its popular race, with the challenge of beating the women's world record in the 5km road that she herself set in the last edition with a time of 14:13.

During the presentation of the event, held this Wednesday at the Olympic and Sports Museum of Barcelona, the Councilor for Sports, David Escudé, recalled that the Cursa dels Nassos was chosen by World Athletics as the best international women's event in 2023.

"This recognition, which is like winning the Oscars of athletics, has driven us to continue working and improving. This year, in addition to being the most multitudinous edition, it will also be the most female edition in the history of the event, with a record participation of women of 35% (more than 4,000)," she said.

As in the last four years, the Cursa dels Nassos will consist of two events in its 26th edition: a five-kilometer race with international elite athletes that will start at 4:20 p.m. and a popular ten-kilometer race that will start at 5:15 p.m.

The possibility of breaking the women's world record in the 5K kilometer race – which will once again be mixed, unlike last year – will be the main incentive of a day in which the Kenyan Beatrice Chebet will start as the great favorite.

The 24-year-old African athlete is coming off two gold medals in the 5,000 and 10,000 meters at the Paris Olympics, and will try to lower the world record she set at the 2023 Cursa dels Nassos (14:13). The Ethiopians Medina Eisa and Melknat Wudu, and the Catalan Esther Guerrero stand out as her main adversaries.

Spanish Olympian given four-year ban for falsifying whereabouts documents

Spanish Olympian and two-time world championship medalist Mohamed Katir was handed a four-year ban by the Athletics Integrity Unit (AIU) on Friday for falsifying travel documents in support of his explanation for his three whereabouts failures in 2023.

Instead of accepting wrongdoing and taking on the two-year whereabouts ban, the 26-year-old middle-distance runner falsified travel documents (a travel itinerary, boarding pass and booking confirmation) in an attempt to mislead investigators as they probed the integrity of his explanation for a whereabouts failure that occurred on Feb. 28, 2023. The result was an even longer ban than what he was already facing.

The four-year ban will run concurrently with Katir’s ongoing whereabouts sanction, extending his ban from the sport until February 2028. This means he will be forced to miss both the 2025 World Athletics Championships in Tokyo and the 2027 World Athletics Championships in Beijing. 

According to the AIU, the world 5,000m silver medallist missed three tests between Feb. 28, 2023 and Oct. 10, 2023 (missing three doping tests in a 12-month window results in an anti-doping rule violation, or ADRV).

Katir’s whereabouts failures

On Feb. 28, 2023, a Doping Control Officer (DCO) went to the address in Murcia, Spain, indicated in the Athlete’s Whereabouts information; upon arrival, the DCO was told that Katir was in Lisbon and would not be returning until March 2. 

Katir missed another test on April 3, when a DCO showed up at his home in Murcia again. When they arrived, Katir was training in France, and had failed to update his whereabouts. Katir told the AIU he tried to update his information, but the system was not working. He was charged with his second violation when he failed to send an email providing evidence of technical issues.

His third violation occurred on Oct. 10, when a DCO went to the specified location during a 60-minute time slot between 7:20 p.m. and 8:20 p.m. When the DCO arrived, Katir was away at training, and later insisted there was a mistake in his whereabouts, and claimed he never changed the time slot from his usual 7:00 a.m. to 8:00 a.m. window.

Katir is a two-time world championship medallist in the men’s 1,500m and 5,000m events. He won silver in the 5,000m behind Norway’s Jakob Ingebrigtsen at the 2023 World Athletics Championships in Budapest.

AIU head Brett Clothier said the ruling underscored the seriousness of tampering: “Gone are the days in athletics when explanations offered in anti-doping cases are just accepted at face value,” he stressed. “The vast majority of our elite athletes respect the strict rules and processes of the sport and they should take heart at the action being taken to ensure a level playing field.”

'Big goals coming' - Masai Russell hints at professional debut at Millrose Games as preps for 2025 gather pace

Russell defied the odds to win 100m hurdles at Paris Olympics and has acknowledged the need to improve her time in 2025 with her busy schedule set to start in February,

Paris Olympics 100m hurdles champion Masai Russell is back to work with even better plans for 2025.

The American, who is the NCAA record holder over the distance, said she has remarkably improved this year compared to 2023 and wants to break world indoor records. She is banking on her mental fortitude which she believes has drastically improved, particularly after the grueling Paris Olympics in which the 24-year-old cruised to victory on her debut at the quadrennial championship.

“I think I’m ahead of where I was last year, just mentally and physically. I have some big goals coming," Russell, whose personal best of 12.25 seconds over 100m hurdles is the fifth of all-time, told CitiusMug.

Part of her 2025 targets include running faster times as she reckons that every competitor strives to become better and the competition doesn't make it easy on anybody. "The women’s 100m hurdles doesn’t make it easy on anybody. I know that I have to come in even stronger, even faster, even better. I’m looking to break the world record indoors this season and win the world indoor title,” she highlighted.

Evans Ousuru • 19:04 - 08.12.2024

Russell defied the odds to win 100m hurdles at Paris Olympics and has acknowledged the need to improve her time in 2025 with her busy schedule set to start in February,

Paris Olympics 100m hurdles champion Masai Russell is back to work with even better plans for 2025.

The American, who is the NCAA record holder over the distance, said she has remarkably improved this year compared to 2023 and wants to break world indoor records. She is banking on her mental fortitude which she believes has drastically improved, particularly after the grueling Paris Olympics in which the 24-year-old cruised to victory on her debut at the quadrennial championship.

ATHLETICS

‘I don’t want to add that much stress’ - Masai Russell explains biggest problem she is facing since buying new house

“I think I’m ahead of where I was last year, just mentally and physically. I have some big goals coming," Russell, whose personal best of 12.25 seconds over 100m hurdles is the fifth of all-time, told CitiusMug.

Part of her 2025 targets include running faster times as she reckons that every competitor strives to become better and the competition doesn't make it easy on anybody. "The women’s 100m hurdles doesn’t make it easy on anybody. I know that I have to come in even stronger, even faster, even better. I’m looking to break the world record indoors this season and win the world indoor title,” she highlighted.

ATHLETICS

'Gold was just the beginning' - Masai Russell fired up ahead of crucial 2025 season

At the same time, Russell, who in 2023, broke the collegiate record for the 60m hurdles after running 7.75s to beat Grace Stark's time of 7.78s set in 2022, confirmed to race at the 117th edition of the Millrose Games.

"Olympic 100m hurdles champion is confirmed to race the 60m hurdles at the @MillroseGames at @ArmoryNYC on Feb. 8th. This will be her first appearance at the Millrose Games as a professional. She used to compete at the meet as a star at @Bullis_Track."

The Millrose Games is the world’s most prestigious Indoor Track & Field Competition. The February 8, 2025 event is set for, The Armory, a state-of-the-art facility that has been nicknamed 'The Fastest Track in the World'  in the New York City.

World Athletics president pushing cross country for 2030 Olympics

It’s no secret that World Athletics president Seb Coe has ambitions to take over the International Olympic Committee (IOC) president position in the organization’s 2025 election. He looks to succeed Thomas Bach, who has served as president of the IOC for 12 years. Coe’s presidential manifesto pledges a clean and fair Olympics, and potentially the addition of some traditional summer and fall sports to the Winter program—including cross country.

During Coe’s year-end meeting with the media, he alluded to the need for the Winter Olympics to become “more accessible and open to new ideas.” The highest participation for the Winter Games was 93 countries at the 2018 Games in PyeongChang, South Korea, whereas the Paris 2024 Summer Games saw athletes from over 200 nations.

To expand the global audience, Coe believes the addition of fall or indoor sports into the Winter program could attract athletes and viewers from regions of the world that might not have snow. Cross country (running) and cyclo-cross (cycling) are at the forefront of this push, offering the opportunity to expand the Winter Games without straying too far from its profile or mission.

Cross country has faltered on the World Athletics calendar since the pandemic. The 2023 championships held in Bathurst, Australia, were too late in the season (February, two months after the cross-country season), which made it a lengthy commitment of time and travel for any athlete. The 2024 meet, originally scheduled for Croatia on Feb. 10-11, was reassigned to Serbia on March 30 when it emerged that Croatia was not ready to host. Although Serbia did all it could on six months’ notice, the event was heavily criticized for its course, spectator-friendly experience, and timing, as it was held (again) well after the cross-country season.

Coe has made it clear, on multiple occasions, that he believes there is a place for cross country in the professional running calendar, but there needs to be a way to make it more attractive to fans. “I’m a great adherent of cross country, and I think it’s a really important part of the endurance paradigm,” said Coe. “But it needs help… it needs space.”

The program for the 2026 Winter Olympics in Milan-Cortina D’Ampezzo, Italy is already set, but Coe is targeting the inclusion of the two sports by the 2030 and 2034 Olympics, which were awarded to the French Alps and Salt Lake City earlier this year.

If Coe is elected as the next president of the IOC in March 2025, he will vacate his current position as the head of World Athletics. The 68-year-old has served as World Athletics president since 2015 and was re-elected to a third (and final) four-year term in 2023. Coe was a two-time Olympic gold medalist during his own career and delivered the immensely popular London Olympics as chairman of the local organizing committee.

Is birth control affecting your race day performance?

Struggling with the negative effects of your menstrual cycle on your training, performance and recovery? You may find that certain hormonal contraceptives could help. A new study published in the Journal of Sports Sciences suggests that using a hormonal intrauterine device (IUD) or implant may be more likely to support success in endurance sports, while progestin-only oral contraceptives (POC) and no birth control (non-HC) at all might leave you feeling tired and less ready to train.

The study investigated 58 female endurance athletes around age 21 using various methods of contraception:  IUD, implant, POC, COC and non-HC. Over 12 months, the participants completed three questionnaires and logged their perceived cycle-related symptom severity, sleep quality, and physical and mental readiness to train, using a scale from one (no symptoms/low sleep quality/not ready) to 10 (severe symptoms/high sleep quality/very ready). Resting heart rate was also reported daily. Data was sorted into pre-bleeding, bleeding and non-bleeding phases of the menstrual cycle.

Implant users reported significantly less severe symptoms on bleeding days (where symptoms are intensified for all participants), and logged the highest overall sleep quality. IUD users logged the second-highest overall sleep quality and the highest physical readiness to train, but the more severe overall symptoms. IUD and non-HC appeared to support a relatively consistent resting heart rate.

Reports from POC users, on the other hand, indicated lower physical readiness to train and the worst sleep quality across all menstrual cycle phases. Non-HC users logged severe cycle-related symptoms and felt the least ready to train.

Choosing the best method

Since the severity of symptoms was inversely correlated with sleep quality and feeling physically ready for training, it’s essential to limit exposure to factors that could worsen symptoms or slow recovery. Contraception methods with minimal effects on heart rate are ideal for sports where training zones and heart rate monitoring play a key role in fitness tracking.

The study highlights the importance of tailoring contraceptive choices to an athlete’s needs, emphasizing that the right method can make a significant difference in training and performance. Results suggest the implant is the best option to manage symptoms or sleep-related concerns, while the IUD can aid with sleep and heartbeat regulation. Consulting with your doctor to explore these options can be a key step toward achieving your running goals.

Olympic champion to challenge 41-year-old 800m world record

Launching your own track meet and naming it after yourself is one thing–but Great Britain’s 800m Olympic champion Keely Hodgkinson didn’t stop there. On Wednesday, British Athletics revealed that the inaugural Keely Klassic track meet, set for Feb. 15 in Birmingham, will conclude with Hodgkinson trying to break the 800m world record, which has stood for 41 years.

The record of 1:53.28, set by Czechoslovak athlete Jarmila Kratochvílová in 1983, is the longest-standing world record in athletics. Hodgkinson would need to run more than a second faster than her personal best (1:54.61) to even come close to taking it down. The run will mark Hodgkinson’s season opener and first race back from an injury that cut her 2024 season short.

At the Keely Klassic, Hodgkinson promises “a unique, immersive experience that will combine elite competition with an electrifying atmosphere” and extends the meeting invitation to Great Britain’s world-class track and field athletes.

The unveiling comes less than a day after Tuesday’s BBC Sports Personality of the Year (SPOTY) ceremony, where Hodgkinson took centre stage. The 22-year-old is the first track athlete to win since Mo Farah won in 2017, and the first female track athlete to win since 2004. Her win also marks the fourth consecutive year that a woman has won the award–the longest streak in history.

“I’m actually in a bit of shock,” Hodgkinson said upon accepting the trophy. “I’m actually more excited for my coach, to be honest, because I wouldn’t be where I am without his guidance, [which] I’ve had since I was 17.”

“This year has been absolutely incredible for me,” she continued. “I achieved everything I set out to do on the outdoor track, which is kind of rare, so I’m grateful to be in this position.”

Olympic triathlon champion Alex Yee was also a contender for the award.

Hodgkinson’s coaches, Trevor Painter and Jenny Meadows, were awarded Coach(es) of the Year. Along with the Olympic 800m champion, the pair coaches Olympic 1,500m bronze medallist Georgia Bell.

Mondo Duplantis wins Sport Star of the Year

Pole vaulting legend Mondo Duplantis was also acknowledged at the event, winning World Sport Star of the Year. The Swedish-American world record holder was pitted against fellow sports icons, including gymnast Simone Biles, WNBA player Caitlin Clark and Olympic marathon champion Sifan Hassan.

“So sorry that I can’t be in attendance tonight–I’m back here in the States right now, training for the up and coming season. I know I’m in great company–the biggest legends of all time in sports have won this award. This really means a lot to me.”

This NFL star is a former Canadian 100m champion

Carolina Panthers running back Chuba Hubbard has been making waves this NFL season, turning heads with his explosive speed and breakout performances. Hubbard currently ranks seventh among NFL running backs in rushing yards, plus sits 11th with a career-high eight touchdowns. The 25-year-old’s ability to burst through defences and accelerate in just a few steps is no coincidence—it’s a skill he honed during his track and field career for Canada.

In 2015, at just 16, Hubbard represented Canada in the 100m at the World Youth Championships (now recognized as U20) in Cali, Colombia. There, he clocked a personal best of 10.55 seconds in the 100m heats and narrowly missed out on a medal in the final, finishing fifth. The race was won by Japan’s Abdul Hakim Sani Brown, who has since become a two-time Olympian and reached the final of the men’s 100m at the 2023 World Athletics Championships in Budapest. Ironically, Sani Brown now trains alongside Canada’s most decorated Olympic track and field athlete Andre De Grasse under coach Rana Reider at Tumbleweed Track Club in Florida.

The following year, Hubbard captured the U20 men’s 100m title at the 2016 Canadian Track and Field Championships in his hometown of Edmonton. During his time at Bev Facey High School in Edmonton’s Sherwood Park neighbourhood, he set personal bests of 10.55 seconds for 100m and 21.85 seconds for 200m, winning several provincial titles.

In 2016, Hubbard’s athletic focus shifted when he signed a commitment letter to play football at Oklahoma State University. Hanging up his track spikes, he dedicated himself fully to football and hasn’t raced competitively since.

“Track and field was my first sport and my first love,” Hubbard told Canadian Running. “It was always the sport I thought I’d have a future in, until I went to university.”

After a standout collegiate football career, Hubbard entered the NFL, being drafted by the Carolina Panthers in 2021. This season, Hubbard has surpassed 1,000 rushing yards for the first time in his NFL career. He credits his track background for some of his on-field success. “Track gave me a lot of power and speed,” Hubbard reveals. “In football, a lot comes down to your first few steps. They are technical and very important, because you have to read what the defence and blocks are giving you to get to certain landmarks on the field.”

With an average of 16 carries per game and 4.6 yards per carry this season, Hubbard’s explosiveness has been a key factor in his career-high numbers. Hubbard says running has been a part of his life since age six, and his passion for it still shines.

Despite the Panthers’ struggles, with a disappointing 3-11 record, Hubbard’s breakout year has been a bright spot for the team’s future as Panthers fans look ahead to the 2025-2026 season. 

This 60-year-old masters runner is pushing the pace at marathon majors

Yan (Mary) Ma, a 60-year-old marathoner from Coquitlam, B.C., is pursuing her third Abbott World Marathon Majors Six-Star finisher medal in 2025.

If you’ve run any of the Abbott World Marathon Majors over the past five years, chances are you’ve crossed paths with the 60-year-old masters marathoner Yan (Mary) Ma of Coquitlam, B.C. She is a two-time Six-Star finisher, having run each of the marathon majors twice. In 2025, she will be chasing her third Six-Star finisher medal, looking to run all six marathon majors in one year.

Ma came to our attention over the fall when she finished near the top of her age category at both the 2024 Chicago Marathon and New York City Marathon, less than four weeks apart. These two top-10 finishes in the women’s 60-64 age category at majors capped off an incredible fall season for Ma, during which she ran four marathons on three continents in seven weeks.

Like us, you might wonder how she has time to travel the world and run marathons. Ma works part-time as an accountant for a firm that gives her the flexibility to arrange her work schedule around travel and races.

When Ma immigrated to Canada from China in 2009, she wasn’t sure how she would fit in. Her knowledge of English was sparse, but she eventually found her calling in a hiking group in her new home of Coquitlam. This led her to fall in love with distance running.

“I’ve always liked to run long distance,” Ma says. “I started running in university, then I had a long hiatus. I started running again in 2018, when my friend introduced me to someone at Vancouver’s LaPower Club.”

She says rediscovering running later in life has been transformative, keeping her feeling young and allowing her to build a strong network of friends.

Ma’s club boasts more than 800 members from across the Greater Vancouver area, and most of the people she runs with are around her age (and are also from China). Ma says the club has runners participating in each major marathon, which has enticed her to undertake this incredible challenge.

“I started my Six-Star journey by running Boston and New York City in the fall of 2021,” Ma says. “I thought I was done there, then my good friend convinced me to run Berlin with her. Since I was halfway there, I wanted my Six-Star medal. Now, we are at a second Six-Star.”

Ma doesn’t plan on slowing down. She is registered for the 2025 Tokyo Marathon, Boston Marathon and London Marathon in the spring. She’s also pursuing the new Nine-Star medal, which will include the three new marathon major candidates: Sydney, Cape Town and Shanghai. “I already completed Sydney this September, and plan to run the other two new races in 2026 and 2027,” she says.

As she begins to take on new races, Ma says New York City is the marathon major that keeps her coming back. “It’s my favourite by far. It’s easy to get to from Vancouver, and one I look forward to every year.”

Adel Mechaal returns to the Nationale-Nederlanden San Silvestre Vallecana

The Nationale-Nederlanden San Silvestre Vallecana begins its countdown to the 60th anniversary of the best 10K in the world.

In this special edition, the International event promises to raise emotions to unprecedented heights, bringing together a large representation of national and international athletics on December 31.

After a few years of absence, the Nationale-Nederlanden San Silvestre Vallecana will once again enjoy the elegant strides of Adel Mechaal.

The national record holder, in 1500 meters in indoor track and European champion in 3,000 meters in 2017, is in one of the best moments of his career, as he recently evidenced in the streets of Madrid, in the Speed Run, to become the fastest Spaniard in history in a 10K with a brutal record of 26:46.

Adel Mechaal dreams of glory in the end-of-year classic, as do two Madrilenians who know what it's like to run fast in the Nationale-Nederlanden San Silvestre Vallecana. Jesús Ramos returns after climbing the podi

'When I race, I talk to myself' - Sifan Hassan reveals racing antics that have made her a distinguished racing machine

Sifan Hassan reveals how talking to self while racing helps her to conquer fear and this helps her bring her A-game.

Paris Olympic marathon champion Sifan Hassan, one of the most decorated athletes in recent times, has spilled the beans about one thing that has made her a dominant force in her specialties. 

While most athletes, whether on track or road races focus entirely on the job at hand, the 31-year-old said she normally talks to herself. 

Hassan, the only athlete in Olympic history to win medals across a middle-distance event and both long-distance races in a single Games, added that self conversation is the biggest part of her motivation.  "When I race, really, I talk too much. I can’t stop talking,“ Hassan, the double bronze medalist in Paris, told World Athletics. 

The three-time World Indoor medalist maintained that she normally wakes up very early and meditates on what the race holds for her and it was a similar case in Paris.

"I woke up at 4am and I was telling myself: 'This is the wrong thing I have done'. Then before the race, I looked at everybody and how fresh they were. And I looked terrible! I was so scared of myself. I tried talking to myself then, getting ready to use my brain to run," she observed.

Hassan was born in Adama, Ethiopia but she left her home country as a refugee and arrived in the Netherlands in 2008 at age 15.

She acquired Dutch citizenship in 2013. She held a world record at 10,000m for two days in June 2021.Hassan holds six European records (1500m, 3000m, 5000m, 10,000m, half marathon, marathon) and three other Dutch records.

Morning people make faster marathoners, study shows

If you’re the type of person who typically jumps out of bed at the crack of dawn, thrilled to greet the new day, and who feels most productive in the morning, you may be more likely to achieve your marathon time goal than your night owl training partner, according to a new study published in the Journal of Sleep Research. 

Of course, there are many factors that influence running performance. But there is less data around  “circadian preferences” (i.e., whether you identify as a morning person or an evening person) and “sleep inertia” (how hard you find it to transition to being awake, after you get out of bed) as they relate to running performance.

The study was conducted among 936 participants at the 2016 London Marathon. Co-author Jesse D. Cook (a postdoctoral fellow at the University of Wisconsin-Madison and host of the Sleep Research Society Podcast) told Psypost.org marathons are good settings for this type of research, since they typically start early in the morning. (Canadian 1976 track Olympian and professor of kinesiology at the University of Calgary Penny Werthner is also one of the study’s co-authors.)

The data was surprisingly clear: people who identify as morning persons run a whopping 13.9 minutes faster, on average, than people who identify as evening persons, and the more strongly the identification, the greater the difference. Moreover, those who find it takes them more than 30 minutes to transition to being fully alert after waking also ran slower than those who felt alert more quickly, though this connection was less significant than the morning vs. evening distinction. (This correlation makes intuitive sense–if you’re having trouble waking up, you might find that running a marathon more or less immediately upon waking is quite challenging, and would result in slower race times than if you ran it later in the day, when you feel more alert.)

The study also took into account participants’ personal and sleep habits and caffeine consumption, as well as age and sex, to account for these other variables; however, it’s possible that circadian preferences and sleep inertia are also associated with other factors, such as psychological characteristics and how much people train. (Cook emphasized that the study does not show direct causation.)

Cook implied that, while trying to change your body’s circadian rhythms may be not be practical, being aware of your body clock and the possible connection between circadian rhythms and performance could help you perform better. For example, scheduling training runs around the same time as the race start will help you get used to early start times.

Olympic 800m champion refuses to sign with Grand Slam Track

Olympic 800m champion Keely Hodgkinson has expressed her lack of interest in signing with Grand Slam Track (GST), the new, lucrative rival to the Diamond League, according to The Standard. The British athlete plans to focus on running fast times and winning medals in 2025, choosing to forgo the chance to compete for the enormous US$400,000 prize purse awarded for winning all four GST meetings.

Hodgkinson still hopes to participate in the circuit as one of the four Challengers invited to compete. (Signed athletes are referred to as Racers). Michael Johnson, the creator of GST, plans to select these athletes based on their speed and popularity, while aiming to fuel existing rivalries. Challengers have one shot at the US$100,000 prize offered at each Slam, whereas Racers, who are already guaranteed base compensation upon signing, compete for the generous purse four times.

“I think it’s great what [Johnson’s] doing, I just don’t feel like it’s for me next year,” Hodgkinson said. “I guess we’ll see where the league goes after that. But I look forward to hopefully doing one.”

Hodgkinson would be slated to race against her frequent rival, 2023 world champion and 600m world record holder Mary Moraa. She would also face Olympic 1,500m silver medalist Jessica Hull and American mile record holder Nikki Hiltz, who round out the short-distance event roster.

Required to (almost) double her distance

The league requires each athlete to participate in two events at each Slam; falling into the short distance category, Hodgkinson would race the 800m and 1,500m. While the Brit is less familiar with the latter, she would need to race the three-and-three-quarter-lap event four times during GST’s inaugural season.

An obligation to race eight times over four weekends and splitting her focus between two events doesn’t line up with Hodgkinson’s stated 2025 season goals. Although she called her season early due to an injury after winning gold in Paris, Hodgkinson already has her eyes on beating her personal best and earning more gold hardware from next year’s indoor European championships, and indoor and outdoor world championships

“It takes a special race”

“I do think the 1:53 is possible,” Hodgkinson, who holds a personal best of 1:54.61, told The Standard. “I think we’re so close to getting down there, but obviously it takes a special race. You’ve got to be in perfect shape, perfect conditions, the right race for all that to come together. I will definitely put myself in the best position to do so.”

Other major names missing from the GST roster include Jakob Ingebrigtsen, Noah Lyles and Sha’Carri Richardson. Currently, 43 of 48 athletes have signed with the league as Racers.

'I'll be back in the 757!'-Quincy Wilson makes huge waves with emotional return announcement for 2025 season

Quincy Wilson is set to return to the track, announcing his first race since his Olympic triumph in Paris.

America's teenage sprint sensation Quincy Wilson has announced his highly anticipated return to the track, months after winning a gold medal at the Paris Olympics.

The 16-year-old athlete revealed that he will be making his first appearance at the VA Showcase in Virginia Beach, Virginia, marking a new chapter in his remarkable athletic journey.

Wilson, who skyrocketed to fame in the track world earlier this year, first caught the spotlight during the New Balance Nationals Indoor Championships.

His performances throughout the season were nothing short of extraordinary, setting new personal bests in the 400m and establishing himself as one of the top junior athletes in the country.

Wilson made his mark at the U.S. Olympic Track and Field Trials, held at Hayward Field, where he captivated fans with his speed and determination.

"I'll be back in the 757!!" Wilson wrote on Instagram, announcing his return to competition.

His words stirred excitement among fans, as the VA Showcase will be his first race of 2025 and the track community is eager to see how he builds on his remarkable success.

Wilson's commitment to returning to the track after his historic Olympic achievement is a testament to his relentless pursuit of greatness.

At the U.S. Olympic Trials, Wilson made history by breaking the U18 400m World Record twice, stunning the track world with his incredible performances.

Despite finishing sixth in the finals, his efforts earned him a spot on the U.S. team for the 4x400m relay at the Paris Olympics.

There, the team claimed the gold medal, and Wilson became the youngest U.S. male athlete to win an Olympic gold in track and field.

Since the Olympics, Wilson has taken time to reflect on his journey, concluding his season and focusing on other aspects of his life, including college visits.

“I want to take a moment to speak to everyone out there who's faced doubt or fear. One of my most important lessons I've learned is to never ever doubt yourself. Believe in yourself. It's the foundation of everything, whether it's sports, life, or anything you pursue,” Wilson wrote, inspiring countless fans and aspiring athletes.

“There were many times when I didn’t know if I could make it, but I learned that if you trust yourself, keep working, and stay focused on your goals, the possibilities are endless,” he continued.

This empowering message resonated with many of his followers, reinforcing his belief in the importance of self-confidence and perseverance.

In recognition of his incredible accomplishments throughout 2024, Wilson was named the USATF Youth Athlete of the Year.

This prestigious award highlighted his growth as an athlete, his unwavering determination, and his contributions to U.S. track and field.

At the ceremony, he took the opportunity to express his gratitude, thanking his family, friends and coach for their continuous support.

Jack Rowe runs speedy 28:02 to win 10km in Telford

The British distance runner is now joint-fifth on the UK 10km all-time list after his run in the Shropshire town

Jack Rowe got the better of Phil Sesemann at the Telford 10km, shaving five seconds off his personal best with a time of 28:02 (December 14).

The Aldershot, Farnham & District athlete’s previous quickest mark was the 28:07 he clocked in Manchester three years ago.

Not only was Rowe’s 28:02 the fastest time by a Brit over 10km this season but it also put him joint-fifth on the UK all-time list over the distance.

This was Rowe’s fourth major win of the autumn road season after victories at the Big Half, Vitality London 10,000 and Manchester Half Marathon.

It’s been quite the season for Rowe, who’s recorded personal bests in the 1500m, 3000m, 5000m and 10,000m.

Sesemann meanwhile clocked 28:08 for second in Telford, just short of his 10km best of 28:26, set at the Corrida Pédestre Internationale de Houilles meet in France five years ago.

Kadar Omar was third in 28:34 with his Birchfield Harriers team-mate fourth Aron Gebremariam in 28:58.

It was Gebremariam’s first ever 10km and the English national cross-country junior champion performed well.

It was a much closer affair in the women’s field, with Amelia Quirk edging out Sarah Astin by just three seconds.

Quirk, who won the English national cross-country crown in 2020 and is a regular on British distance teams, clocked 32:40.

The Bracknell AC athlete races sparingly on the roads and this was only her second outing over 10km, with Quirk’s previous best mark being 31:53 from Valencia last year.

Natasha Phillips ran 32:56 for third place, a mark that put her top of the British under-20 rankings this season and fourth on the all-time junior list, after being pushed by Bournemouth based Ethiopian Atsede Gidey.

Teenager Holly Weedall also set a personal best of 33:21, improving on the 33:58 she clocked in Telford last year.

Olympic triathlon champ to make 42.2 debut at 2025 London Marathon

On Monday, the organizers of the TCS London Marathon announced there will be a new face headlining the 2025 race. Great Britain’s Alex Yee, the reigning Olympic triathlon champion from Paris 2024, will make his marathon debut on Sunday, April 27, in his hometown of London.

The 26-year-old, who has won four Olympic medals in triathlon, has a ton of experience in distance running, representing Great Britain in track and cross-country events internationally. He has a 5K personal best of 13 minutes and 26 seconds and has run under 28 minutes for 10,000 meters.

In triathlon, Yee is often regarded as the strongest runner in the sport. The reputation played in his favor earlier this summer in Paris when he caught New Zealand’s Hayden Wilde on the final lap of the Olympic triathlon to win gold. The strong field Yee will face at the 2025 TCS London Marathon will make it one of his biggest challenges to date. However, Yee will look to his home course advantage.

According to the press release, Yee raced the 2.6km Mini London Marathon five times during his junior career and grew up 15 minutes from the start line in Blackheath. “London Marathon day has been such a big part of my life growing up,” recalls Yee. “I remember racing the Mini London Marathon multiple times as a young athlete, and it was one of my biggest and most exciting races of the year. Taking part in a full marathon has always been an itch I’ve wanted to scratch, and there isn’t any other place than London where I would want to start that journey.”

For his London build-up, Yee plans to put his triathlon training on pause to focus solely on marathon training. “I will be focusing my training over the coming months on the marathon and am looking forward to seeing what I can do over the 26.2 miles,” he said.

Last year, Kenya’s Alexander Munyao won his first Abbott World Marathon Major in London, denying Ethiopian distance legend Kenenisa Bekele a hoped-for first London Marathon win with a time of 2:04:01. Bekele did, however, set a new masters marathon record with his time of 2:04:15. The top British finisher was Emile Cairess, who ran 2:06:46 finish third, making him the second-fastest British marathon runner of all time behind Mo Farah.

Yee is the first runner announced for the 2025 London Marathon elite field. The full elite field will be announced in the new year.

How to plan your best running season ever

he trails are icy, the sun feels like it’s on vacation, and runners everywhere are dreaming of warm race days. Whether you’re targeting a marathon, a speedy 5K or an epic trail run, now is the perfect time to map out your race season. Smart planning isn’t just about picking events; it’s about setting yourself up for a successful year.

Start with the big picture

What’s your “A” race? The one that gets your heart pumping just thinking about it? Centre your season around this event, then add smaller races to sharpen your skills or just for fun. Prioritizing ensures you’re peaking at the right time and not burning out halfway through the year. Not into racing? Choose one big goal (distance, FKT or PB, whatever your jam is) with less intense adventures building up to it.

Build a base first

Winter is the time for base training—a steady diet of easy miles to build endurance and strengthen your aerobic engine. Building a strong base reduces injury risk and improves long-term performance. Hold off on hammering out intervals or tough tempo sessions until your body is ready to handle the load.

Sprinkle in strength and mobility

Don’t just run—build strength and flexibility, too. Research suggests that strength training can improve running economy by up to eight per cent, while mobility work helps prevent the dreaded winter stiffness. Bonus: adding these elements now gives you a head start when the mileage climbs later.

Plan your peaks and breaks (and focus on the basics)

Races are exciting, but too many can derail your season. Aim for two or three peak races and use others as training opportunities. Don’t forget to pencil in recovery weeks post-race. Rest is where the magic happens—your body adapts, repairs and gets stronger. Make sure you plan to fuel well throughout your season, including during rest periods, and make sleep a priority.

Adapt as you go

While a solid plan is crucial, life happens. Injury, weather or unexpected commitments might shift your season. Stay flexible and ready to adjust. A successful runner isn’t just fast; they’re adaptable. When running feels challenging and motivation is low, remind yourself that you’re playing the long (consistent) game, and the payoff is coming.

2,400 runners cross the Mississippi Gulf Coast Marathon finish line

The Gulf Coast Marathon events invited runners with all levels of experience to cross our coastlines.

The full marathon runners started at Henderson Point in Pass Christian, and those running a half marathon— 13.1 miles— began the journey at Jones Park.

After 26.2 miles, Jake Braam’s victory could practically be heard all the way back at Henderson Point.

“It feels really good. Just awesome to represent the home state, Minnesota, and come down, get some southern hospitality, and come out with a win... my first win ever,” Braam said.

Braam completed the race in around 2 hours and 38 minutes.

But, before the finish line, Mother Nature tested the runners with wind and rain.

“It was pretty windy out there, so just kind of fighting through,” Braam explains. “It actually got windier as the race went on, so it got tough in those last miles where you’re just kind of suffering and you got to put your head down and just get after it.”

Behind Braam was Katherine Phillips, the overall champion in the race’s female category.

“I think we have everything today. It was chilly at the beginning, we had rain, we had a little bit of sun and I think a headwind the whole time,” Phillips said. “But we had some awesome pacers and everybody was so nice so it was a great group to be with.”

Phillips crossed the finish line at 3 hours and 12 minutes. She says her experience as a collegiate athlete and love of running is what brought her from Milton, Florida to participate in this race.

“Super excited and blessed. This is actually my first marathon I’ve ever ran, so I was super excited to be out there today,” Phillips said.

Her husband and son were among the spectators cheering her on throughout the long journey.

FreshJunkie Racing and Mississippi Gulf Coast Marathon marketing director Mike Wattigny says 2,400 runners made for a record-breaking turnout.

“What we’ve seen in the last couple of months is a significant uptick in our registration which is great to see,” Wattigny said. “This year the full marathon, the 5K and the beer mile all sold out. Next year is the 10th anniversary of the Mississippi Gulf Coast Marathon, so we’re anticipating a bigger crowd than ever.”

The half-marathon winner was Jacob Plocher from Gautier, and the overall female champion was Maya Espinosa from Baker, Florida.

Kipkorir, Jemal win this year’s Taipei Marathon

Brimin Kipkorir of Kenya and Amid Fozya Jemal of Ethiopia won the men’s and the women’s categories, respectively, in the annual Taipei Marathon yesterday, which drew about 28,000 participants.

Kipkorir finished the 42.2km run in 2 hours, 11 minutes and 41 seconds, which was about 2.5 minutes off the event’s record of 2:09:18 set by his countryman Paul Lonyongata in 2020.

Meanwhile, Jemal — who also won the New Taipei Wan Jin Shi Marathon in March — finished with a first-place time of 2:32:47, about seven minutes behind the race’s women’s record of 2:25:55.

For winning the race, Kipkorir and Jemal will each receive a first-place prize of US$67,500, organizers said.

The fastest Taiwanese runner in the men’s category was Chou Ting-yin, who set a personal best time of 2:21:17.

In a post-race interview, Chou said he had fared poorly in the Chicago Marathon in October despite entering the race in peak condition.

After returning to Taiwan, he had struggled with training, only to surprise himself yesterday by setting a personal record, he said.

In the women’s category, Hsieh Chien-ho finished first among domestic competitors with a time of 2:51:12.

The Taipei Marathon was established in 1986, and, following a multiyear hiatus due to the construction of the Taipei Metro, has been held annually since 2001.

The marathon begins at Taipei City Hall and follows Renai Road west toward the Presidential Office and Ximen. It then continues up Zhongshan N Road and crosses the Keelung River, which it follows east to Nangang Exhibition Center, before looping back and ending at Taipei Municipal Stadium.

The marathon is one of two World Athletics Gold Label Road Races in Taiwan. The other is the New Taipei Wan Jin Shi Marathon.

UT Southwestern student Travis Dowd wins 2024 BMW Dallas Marathon in his debut

Win a marathon on your first time running the distance? That’s exactly what Travis Dowd did Sunday morning at the 2024 BMW Dallas Marathon.

The current UT Southwestern medical student and Rice alumnus broke the tape in a time of 2:26:08, beating second-place finisher Al Maeder by just over four minutes.

“I’m just so blessed, I ran in college and never had a race with this much support. Every single time I felt like I was about to die, I went by a crowd [gesturing for crowd support] and they’re all screaming for me,” Dowd said.

A rain-soaked Dowd soaked in the crowd as he crossed the finish line at Dallas City Hall Plaza. He fell to the ground shortly after finishing due to exhaustion, before making his way to the side, out of the oncoming traffic from runners finishing the half-marathon.

It was 57 degrees at the start of both the half and full marathons, rising to 65 by the time the winners crossed the finish line. However, the over 80% humidity and light rain throughout created some adverse conditions for runners.

After a standout prep running career in Austin at St. Stephen’s Episcopal School, Dowd was a key member of Rice’s track and cross-country teams. He said he drew upon his experience training in the Houston heat during his marathon debut Sunday.

“I know the weather wasn’t ideal for a marathon, but I loved it. I came from Houston, nice and humid and hot. I felt good right away and felt like I was walking the first 10 miles,” Dowd said.

Woodward wins women’s marathon

Almost exactly 20 minutes after Dowd crossed the line, Arkansas physical therapist and elite runner Erin Woodward won the women’s marathon in 2:46:51.

“I’m very grateful. It was my second-ever marathon. My first one was about 11 months ago and I’ve changed a lot of things with life and training. It’s an affirmation that I’m going in the right direction,” Woodward said.

Woodward saw the course visibility and conditions as advantageous.

“I love the fog. I felt like I was in a movie. It helped me also to not focus too much on the people in front of me because you couldn’t see them and just focusing on running my race,” Woodward said.

Gift Guide for Runners: What Not to Buy This Holiday Season

Before you head to the running store for your holiday shopping, here’s a friendly reminder: even the most thoughtful gifts can sometimes miss the mark for the Runner in your life.

Don’t get me wrong—I appreciate any gift! After all, it’s the thought that counts. But when it comes to holidays and birthdays, I can’t help but worry that my friends and family might waste money on things I don’t actually need or want as a runner. Sure, there are plenty of runner gift guides (we’ve written many of them), but an equally useful article might be a guide on what not to gift runners. So, at the risk of sounding like a grumpy Grinch, I’ve decided to write one myself. Here are some of the worst gifts for runners, in my humble opinion:

1. Shoes

Just don’t buy me shoes. Unless we’ve had a long conversation about a specific pair I’m craving, or you’re replacing the exact same model that I’ve worn to the bone and I’ve raved about it repeatedly, it’s best to avoid. Runners are particular about their shoes, and everyone’s foot shape and running gait are different. Not all shoes fit the same. Instead, consider a gift card to your local running store, so your runner can pick out exactly what they want—no guesswork involved. Plus, you’ll be supporting a local business!

2. Novelty Running Items

This might just be a “me” thing, but I’ve received my fair share of “Eat, Run, Sleep” T-shirts, and they’re currently gathering dust in the back of my closet. Perhaps I’d have worn an “I Run For Wine” shirt a few years ago, but now, I can’t help but cringe at anything in that category—and I’m not alone. If you’re gifting running apparel, aim for something timeless, like a sleek, functional piece of gear that could be worn on any occasion. And make sure it’s made with running-friendly materials like nylon, polyester, or polypropylene. It’s a much safer bet than a “Running BC Therapy is Expensive” cotton long sleeve.

The same goes for running-themed non-running items. I have a Chicago Marathon mug I adore, but do I need another dozen mugs that say things like “Fueled by Miles and Coffee”? No. The same logic applies to wine glasses, dish towels, posters, etc.

3. (Bad) Socks

One thing many people don’t realize is that there’s a big difference between regular athletic socks and running socks. Sure, you might find tons of ankle-length Nike socks at big box stores, but running in cotton socks is a recipe for blisters, chafing, odor, and discomfort. Some runners are loyal to specific brands and materials, so buying socks can be tricky. If you’re unsure, though, aim for running-specific socks made from moisture-wicking materials like polyester, nylon, spandex, or wool. And if your runner cares about being stylish, make sure they’re crew-length. If you’re playing it safe, opt for fun, everyday socks (you can never go wrong with cat socks).

4. Sports Nutrition

As you browse the aisles of the running store, you might be tempted by the shiny stock of gels, drink mixes, energy cubes, and waffles. But before you buy, remember: if you don’t know exactly what your runner likes, don’t cave to temptation. Everyone’s stomach is different, and finding the right nutrition for long runs can take a lot of trial and error. Instead, consider gifting some high-quality dark chocolate or their favorite candy.

5. Cheap Fitness Watches (Yes, we mean Fitbits)

Many runners love their tech, but you can’t really find “cheap” alternatives to the high-performance fitness watches by brands like Garmin, Coros, and Apple. A Fitbit just isn’t the same as a running watch. It has limited metrics, less accurate GPS, and shorter battery life. If you’re set on buying a fitness watch, make sure your runner doesn’t already have one, and be prepared to invest in a quality model that meets their needs.

Not to Be a Scrooge

I don’t mean to be a Debbie Downer. There are plenty of fantastic, runner-friendly gifts out there, and I’m sure your runner will appreciate whatever you choose—just keep these common pitfalls in mind to make sure your gift hits the mark!

SHOULD YOU TRAIN WHEN YOU’RE SICK?

Sometimes your body will decide for you—but sometimes you need a little guidance

There’s no doubt about it—getting sick in the middle of a training block sucks. You may need to skip training runs, or even your goal race. Only you can decide whether you’re too sick to run, but there are some useful guidelines.

Dr. Rose Zacharias is an emergency medicine physician based in Orillia, Ont. She says it’s OK to run if you are in good health overall and you’ve been running for a while (and you don’t feel like you’re going to collapse if you start running). An experienced runner who’s feeling a bit under the weather could try a shorter, slower run, just to get some miles in, but “if you feel more fatigued or develop more pain and you continue to feel unwell, then it is time to rest,” she advises.

Zacharias adds that “new shortness of breath and/or new chest pain, or anything gastrointestinal, is a sign that you should skip the run. And if activity makes you feel worse, then it’s best to stop and rest up, or get an expert opinion.”

She points out that different illnesses will affect your cardiovascular and metabolic systems differently, and affect your ability to run in different

It also depends how important those runs are to your training. The first few runs in base season aren’t that critical, and skipping them while you take time to recover from illness are unlikely to affect your training once you resume running. However, being forced to miss a key workout a few weeks out from a race might be more detrimental to your performance, and could result in your having to re-evaluate your goal, possibly switching to a target race that’s later in the season.

When you’re ready to resume physical activity, it’s best to try walking or some gentle yoga before diving back into run training, and when you’re ready to run, keep the pace easy and conversational for the first couple of outings. Don’t feel bad if you need to take walk breaks. Remember that nutrition is an important part of training; if being sick prevented you from eating normally for a few days, your energy stores will be depleted.

A good rule of thumb is to allow two to three days of easy running for every day you were sick. Pushing too hard too soon could end up setting you back even further. Avoid high-intensity workouts for a couple of weeks, since these could further compromise your immune system.

It can be tempting to push too hard to catch up after taking time off due to illness, but coming back gradually will pay dividends in the long run.

Lauren Charlton is a competitive distance runner and future sports dietitian who’s passionate about keeping runners in the sport for the long game.

Can Running to Holiday Music Improve Your Splits?

It’s the most wonderful time of the year for ‘music doping.’ Feliz Navi-dash your way to happier, faster runs with Christmas carols.

There are countless studies surrounding the impact of holiday music on our mental health, with both positive and negative effects proven. While you may enjoy bopping along to The Jackson 5’s “Santa Claus is Coming to Town” when it plays on the car radio, or always crank up the volume when Mariah Carey’s “All I Want For Christmas Is You” comes on at your holiday party, these classic carols may actually be most useful when you’re out dashing through the snow, if you know what I mean.

Indres Viskontas, a neuroscientist, professor at the University of San Francisco, and author of How Music Can Make You Better, has analyzed and compiled copious amounts of research pertaining to music and psychological impact. For example, one study had 20 male participants perform two six minute running tests, one with and one without music. Researchers measured mean running speed, blood lactate, total distance covered, heart rate, and rate of perceived exertion. The results concluded that runners who listened to their music of choice were significantly faster and had lower blood-lactate concentrations. 

Viskontas says amateur athletes specifically will benefit from running to music they enjoy—emphasis on the word “enjoy”. It might be obvious to some, but benefits like improved mood, release of endorphins, and overall performance won’t be as strong if you’re listening to songs that you don’t enjoy. 

All that to say, elite athletes won’t necessarily improve by listening to music. 

“This is where the studies split and stop showing results,” Viskontas says. “When you’re at the far end of the spectrum of skill, it’s sort of moot. For example, a marathoner who sits at the front of the pack is probably not going to run faster if they are listening to music—they’re already going as fast as they can. For the average runner, however, there are significant benefits.”

How ‘Music Doping’ Works

Music affects the brain on a chemical level. Viskontas cites a few mechanisms surrounding music and how we perceive it. The first is that music raises the arousal levels in the brain. An example of this can be seen in dementia patients who, according to their CT scans, don’t show much brain activity due to the disease. But studies show that if you play music that

Another mechanism is called the analgesic effect, or the endorphin effect. This is when music raises levels of neurochemicals, like dopamine and hormones,that play important roles motivation, especially when it comes to movement. 

“Music can wake us up, synchronize our brain activity and movements, and raise neurochemicals that allow us to run faster and stronger with less pain,” Viskontas says.

‘Run Rudolph Run’ 

Given all this research about the correlation between endurance performance and music, we wondered how Christmas carols, one of the most polarizing genres, fit into these studies. For some people, holiday tunes can have a lot of negative associations, while others experience heightened senses of happiness.

“One of the reasons Christmas music has such an emotional impact is because it comes at a time when we either celebrate with family, or are reminded of family we lost,” Viskontas says. “We only hear it during one part of the year, and that happens to be a time where we’re making a lot of memories, either happy or sad.”

She adds that, as humans, we are highly influenced by sounds in the world. It’s why, for example, we shy away from abrupt noises like a car backfiring or

Hannon is of the opinion that the research regarding music—jolly or not—can be divided into two schools of thought: It enhances your running performance or it alleviates pain, making you feel better overall during your workout but not necessarily producing better results. 

“There isn’t actually as much research as you’d think on this,” she says. “It’s hard to get a whole bunch of people to show the same effects because there are so many factors that influence your performance on any given day.”

In any case, there’s a short window of opportunity for these benefits, if you reap them. Listening to Christmas music before the 25th can spur excitement of what’s to come, whereas hearing your favorite merry tunes in January can seem sort of…depressing.

As for Viskontas, she says she grew up singing in the choir in school, so there’s some Christmas music she can’t listen to without crying—a sort of melancholy nostalgia. But other carols, more modern tunes, bring about more positive associations.

“I listen to them while I’m trimming the tree or doing something else holiday-related,” she says. “But going for a run while listening? I’ve never tried. But, you know what

O Come, All Ye Faithful, Pentatonix 

Carol of the Bells, Mykola Dmytrovych and John Williams 

Kebede retains 25km crown in Kolkata, Kissa beats Ebenyo

Sutume Kebede secured a second successive Tata Steel Kolkata World 25K crown, while Stephen Kissa beat defending champion Daniel Ebenyo to the men’s title in the World Athletics Gold Label road race on Sunday (15).

Ethiopia’s Kebede recovered from a stomach issue just in time to defend her title. She set a stand-alone world 25km best of 1:18:47 to win last year’s race and this time clocked 1:19:21 to triumph ahead of Kenya’s Viola Chepngeno and Bahrain’s Desi Jisa.

Kebede was challenged by 2022 winner Jisa and Chpengeno, but after Chpengeno started to fade over the final couple of kilometres, Kebede became a clear leader after 23km.

Chepngeno finished second in 1:19:48, while Jisa finished a distant third in 1:21:33.

“I am very happy to win (here) again,” said Kebede. “I wanted to break the course record but was a little tired of travelling. I am training for the next year and will participate in marathons.”

In the men’s race, Uganda’s Kissa rebounded to log his first win in an international competition in five years.

The lead group of Ebenyo, Benson Kipruto, Kissa and Haymanot Alew reached 10km in 28:42. Last year’s winner Ebenyo – who also set a stand-alone world best for 25km (1:11:13) when winning last year's race – looked strong, remaining at the helm or alongside Kissa for much of the race.

They reached 15km in 42:56, with Ebenyo and Kissa still leading the pack as the pace picked up along the tram tracks of South Kolkata. Kipruto dropped off as Kissa took the lead at the 20km mark, clocking 57:50, with Ebenyo close behind.

Ebenyo tried to move away from Kissa but the Ugandan athlete held off the challenge to sprint to the tape and win in 1:12:33.

Ebenyo finished runner-up four seconds later, while Anthony Kipchirchir came through for third place in 1:12:55.

“I realised that I ran well today,” said Kissa. “I thought this could be my day. At the last kilometre I was comfortable, and I knew I could do it.”

Ebenyo, who finished fifth on his marathon debut in Chicago in October, said: “Every day, a champion is born in sports. Last year, it was me. This year, it was Kissa. That is the fun of sports. I am very happy. He has flown the flag of Uganda and congratulations. I was a little tired this year as I did not recover from the Chicago Marathon. I will take a break for the festive season and spend time with my family. I felt some fatigue today, but it is sports.”

Melak and Moseti win Bangsaen 21 Half Marathon

Ethiopia’s Nibret Melak and Kenya’s Winfridah Moraa Moseti were victorious at the Bangsaen21 Half Marathon, a World Athletics Platinum Label road race, in Chon Buri in Thailand on Sunday (15).

Racing in humid conditions, Melak outkicked Alexander Mutiso Munyao and Geoffrey Toroitich in the closing stages to win in 1:02:32, while Moseti made her break earlier in the race to triumph in 1:10:01.

In the men’s race, eight athletes remained together as 10km was reached in 30:41, with Melak – who finished seventh in the half marathon at the World Road Running Championships last year – running towards the back of the pack. The pace picked up and the lead group was down to four by 15km, with Melak, Munyao and Toroitich joined by Leul Gebresilase as they passed that point in 45:07.

Toroitich, Melak and Munyao then made a break, with Toroitich leading the attack. The trio ran side-by-side with the finish line in sight, before Melak kicked again and created a clear gap to win by two seconds.

Kenya’s Munyao was second in 1:02:34, while his compatriot Toroitich was third in 1:02:36 and Ethiopia’s Gebresilase finished another three seconds back.

Hamburg Marathon runner-up Moseti was always among the leaders in the women’s race and was part of the group that reached 10km in 34:36, led by Kenya’s Gladys Chepkurui.Chepkurui and Moseti had Uganda’s Rebecca Chelangat and Kenya’s Rosemary Wanjiru for company at the 15km mark, reached in 50:44, but Chepkurui couldn’t maintain the pace as Moseti, Chelangat and Wanjiru made a break.

Moseti was clearly waiting for her moment to strike and she made a winning move, creating a gap on her rivals that would grow to 33 seconds by the finish line. She won in 1:10:01 ahead of Chelangat in 1:10:34, Wanjiru in 1:10:53 and Chepkurui in 1:11:11.

Two newcomers to Double Racing were the winners at the 12th Christmas Double 15k

The 12th Christmas Double 15K (10K + break + 5K) took place this morning (Dec. 14) in Palo Alto, California, despite challenging weather conditions, including rain and wind gusts up to 50 mph. Double racing first-timers emerged as the winners: 25-year-old Ethan Phelps finished as the top male with a total time of 50:45, while 29-year-old Taryn Cordain claimed the top female spot with a time of 59:35. The event also featured the Bob Anderson’s Kids Mile, which set a record with 70 entries, as well as 10K and 5K races.

60-year-old Jean Pommier, a world-class ultra runner ran a very strong 84% age-graded performance clocking 1:00:44. (Third photo)  Jean was our Double Victory Cup Winner. The runner with the best age-graded score.  

“The weather forecast was really bad the day before,” said Bob Anderson, the creator of Double Racing in 2012. “It was challenging, but it wasn’t as bad as they thought it would be. Our positive thinking worked, I guess.” Indeed, it was a good morning of racing, with nearly 350 participants registered.

In the Double the winner of the first leg (10k) wears the yellow jersey for the second leg. This way everyone knows who they need to beat to be the overall winner. In this case, both winners of the first leg also won the second leg. The next Double 15k is March 22 in Brisbane California.

Tigist Assefa tipped for victory at Sunday’s Bangsaen21

Ethiopia’s Tigist Assefa headlines the Bangsaen21 Half Marathon women’s elite field, a World Athletics Platinum Label event, in Chon Buri on Sunday (15).

She will be joined by Rosemary Wanjiru of Kenya and other elite athletes from across the world.

For Tigist Assefa, the race in Chon Buri is her first as an Olympic silver medalist. The former world marathon record-holder, who clocked 2:11:53 in Berlin last year, was a narrow second to Sifan Hassan in the Olympic marathon in Paris in August and prior to that she finished second in the London Marathon in April in 2:16:23.

She last raced a half marathon in 2022 and her PB of 1:07:28 dates back to April of that year.

Meanwhile, Ethiopia’s Nibret Melak, Leul Gebresilase and Bazezew Asmare are also strong candidates for victory.

African 10,000m champion Nibret Melak, who finished seventh in the half marathon at the World Road Running Championships last year, has a best of 59:06.

Kenya's Catherine Reline stamps authority with Abu Dhabi Marathon win to pocket Ksh. 6 million

Catherine Reline claimed victory at the 2024 ADNOC Abu Dhabi Marathon, earning a $50,000 prize.

Catherine Reline has successfully conquered the marathon in her second attempt this year, claiming top honors at the 2024 ADNOC Abu Dhabi Marathon.

Reline clocked a spectacular time of 2:20:34 to claim top honors and walk away with a prize purse of US$50,000. Eritrea’s Dolshi Teklegergish came in second in the race, clocking a stunning 2:23:47 with another Kenyan, Aurelia Kiptui sealing the podium in 2:26:48.

The Kenyan made her full marathon debut at this year’s London Marathon but failed to finish the race. Her win in Abu Dhabi displays her resilience and hard work as she did not give up on herself and continued competing and training hard.

She started her season with a third-place finish at the Sirikwa Classic Cross-Country Tour before heading to a sixth-place finish at the Ras Al Khaimah Half Marathon.

Catherine Reline proceeded to the London Marathon where she could not finish the race and quickly switched to the track where she finished seventh in the 10,000m at the Prefontaine Classic which acted as trials for the Athletics Kenya team to the Paris Olympic Games. Prior to the Abu Dhabi Marathon, she finished an impressive third at the Copenhagen Half Marathon.

The 22-year-old showcased her mastery with a tactical race in Abu Dhabi and she is certainly destined for greatness.

Meanwhile, the men’s race saw Ethiopian Chala Ketema Regassa claim the win after shaking off competition from his challengers.

The Ethiopian road running ace clocked 2:06:16 to smash the previous course record, crossing the finish line first ahead of Ibrahim Bouh and Kenyan Wilfred Kigen who challenged him fiercely in the last 10km.

Ibrahim Bouh finished second in a time of 2:06:33 as Kenya’s Wilfred Kigen rounded up the podium in 2:06:47.

2025 Chicago Marathon sees record number of applicants

The Bank of America Chicago Marathon will notify runners today of their selection status for the 2025 event. The race, which is the final event in the Bank of America Chicago Distance Series, continues to see unprecedented interest with more than 160,000 individuals applying for a chance to participate. Those who secure an entry into the race will join another record-breaking field with more than 53,000 participants expected to cross the finish line in Grant Park on Sunday, October 12, 2025.

Today's selection shows growing interest and participation in the Shamrock Shuffle 8K Run, Chicago 13.1 and Chicago Marathon, which together form the Bank of America Chicago Distance Series. In 2024, the events welcomed more than 81,000 finishers, with 2,700 completing all three Series events. As enthusiasm in the events builds, event organizers are excited to unveil a new look and feel for the third rendition of the Series. The new logos connect each event and celebrate the unique attributes that the local and global running communities associate with the popular road races. 

"Today we welcome a new field of participants to the Bank of America Chicago Marathon and launch the next chapter of the Bank of America Chicago Distance Series," said Executive Race Director Carey Pinkowski. "When we started the Series in 2023, our goal was to celebrate the Chicago running community, from individuals discovering the sport for the first time to our longtime participants. We continue to be humbled by the running community's enthusiasm and embrace of the events and we're excited to launch a new look that celebrates Chicago, the spirit of each race and the achievement made possible through the dedication of thousands of runners."

Individuals interested in participating in the 2025 Bank of America Chicago Distance Series are encouraged to register early, as all races are expected to sell out in 2025. Continue reading for more information about the events that make up the Chicago Distance Series.

Bank of America Chicago MarathonThe Bank of America Chicago Marathon will take place on Sunday, October 12, 2025. Runners who receive an entry through today's drawing will join those who guaranteed their entry into the race during the four-week application window. Guaranteed entries include Bank of America Chicago Marathon legacy finishers, time qualifiers, international tour group participants, charity runners, 2024 Bank of America Chicago Distance Series finishers and those who cancelled their 2024 race entries.

Runners who did not receive an entry through the drawing can still sign up through the Bank of America Chicago Marathon Charity Program. Since 2002, the Charity Program has generated more than $322 million for local, national and global causes. The 2025 Charity Program includes 217 nonprofit organizations raising funds related to 10 cause categories: Advocacy, Animal Rights and Welfare, Education, Environment, First Responder and Military, Healthcare, Research, Social Service, Sports and Youth Development. Individuals who register to run with an official charity at this time are required to raise a minimum of $2,100. For a list of official charities and information on how to register by joining a charity team, go to chicagomarathon.com/charity.

For the latest event updates, registered participants and community members are encouraged to visit the Event FAQ which is available at chicagomarathon.com.

Bank of America Chicago 13.1The Bank of America Chicago 13.1 will take place on Sunday, June 1, 2025. The fourth annual half marathon is set to welcome more than 9,000 finishers on a course that weaves through the historic parks and boulevards of the West Side, starting and finishing in Garfield Park. Following the race, participants and community members are encouraged to celebrate at the Race Day Festival, featuring a mix of entertainment, health and wellness activities and community activations including the West Wellness Walk, a 1.31-mile walk on Saturday, May 31.

Additional details about the 2025 event and registration information are available at chicago13point1.com.

Bank of America Shamrock ShuffleThe Bank of America Shamrock Shuffle will take place on Sunday, March 23, 2025. This beloved Chicago tradition in its 44th year is regarded as the official kickoff to the running season and a continuation of the city's St. Patrick's Day celebrations. The race is set to welcome more than 24,000 participants to a one-of-a-kind 8K Run (4.97 miles) through Chicago's Loop. Fitness enthusiasts looking for shorter distance events are encouraged to join The Mile event on Saturday, March 22, or the 2-Mile Walk on Sunday. All three events will start and finish in Chicago's Grant Park.

Additional details about the 2025 event and registration information are available at shamrockshuffle.com.

For more Bank of America news, including dividend announcements and other important information, visit the Bank of America newsroom and register for news email alerts.

Jamaican Olympic gold medallist to try out for NFL

In recent years, we’ve seen several National Football League (NFL) stars step into the world of track and field, but it’s rare for a prominent track and field athlete to make the jump to football. The reigning Olympic champion in the men’s discus, Jamaica’s Roje Stona, will reportedly switch sports and try out for the NFL through its International Player Pathway (IPP) program.

According to an interview with ESPN, the 25-year-old feels he’s accomplished everything he wanted to in the discus, and will be trying out as a defensive end and tight end in the IPP camp, which starts in January 2025 in Florida.

“After the Olympics, [the IPP] reached out again. I was like, ‘Yo, the door’s open again,'” Stona told ESPN. “Of course, I was going to take it.”

Stona arrived at the Paris Olympics as an underdog in the men’s discus throw, as, earlier in the season, Lithuania’s Mykolas Alekna had broken the long-standing men’s world record with a throw of 74.35m. In the final, Stona ousted Alekna by three centimetres for gold, setting a new Olympic record of 70.00m. He won Jamaica’s only gold medal in athletics at Paris 2024.

Stona’s love for football started when he attended Clemson University, where he began his collegiate track and field career before transferring to the University of Arkansas. Stona will look to become the second currently active track and field athlete to join the NFL, following in the footsteps of American sprint hurdler Devon Allen, a member of the Philadelphia Eagles practice squad for two seasons.

If Stona is successful in the IPP program, he will earn a spot on an NFL roster. There are currently five IPP players on active rosters: Jordan Mailata (Philadelphia Eagles/Australia), Efe Obada (Washington Commanders/U.K.), Sammis Reyes (Minnesota Vikings/Chile), Thomas Odukoya (Tennessee Titans/Netherlands) and David Bada (Detroit Lions/Germany).

The discus thrower will be joined by 14 other international athletes trying out for the NFL from Australia, Fiji, France, Germany, Ireland, New Zealand, South Africa, the U.K. and Zimbabwe.

Halifax runner attacked by owl on trail

An owl attacked a Halifax woman claws-first on Thursday while she was running along a local trail, according to CTV News. Hannah Baillie reported that she spotted the owl earlier in her evening run–even sharing a photo of it–and moments later, felt it pouncing at the back of her head.

At first, the owl hit her lightly; Baillie continued running, but the feathered creature went in for a second, more aggressive attack.

“It felt like someone had really long nails and they were grabbing the back of your head,” the 24-year-old said. “Like they were sort of scraping their nails down your scalp, and then pulling on your ponytail at the same time.” Other people on the Chain of Lakes Trail helped Baillie scare off the owl, and she reports that she sustained no injuries from the attack.

Baillie, an avid runner and a former member of the Halifax’s Mount Saint Vincent University cross-country team, is a recent graduate of Dalhousie’s Master of Public Administration program.

Barred owls are the most commonly encountered owls in Nova Scotia. It is unknown whether in this particular ambush, the bird was being territorial or regarded Baillie’s ponytail as prey. Local wildlife experts say attacks like these are rare, but joggers should take caution at dawn and dusk, when the owls are most active.

This incident is not the first time in recent months that runners have faced unprovoked attacks from animals. In September, a Malaysian woman was surrounded and attacked by a gang of eight hungry otters, leaving her with multiple wounds on her arms, legs and head. More frequently, runners find themselves in scary, life-threatening situations with bears during their runs.

Don’t Wait for January, Start Training for Your 2025 Running Goals Now

What are your biggest running goals for 2025? Have you started training yet? Do you have a plan or a coach to guide you?

OK, I know, that’s a lot of questions as the year winds down, but now is the perfect time to find some answers.

We all get excited about chasing running and fitness objectives in the new year—running your first or next marathon, aiming for a new half-marathon PR, taking on the challenge of a rugged trail race, or simply just getting into the best shape of our lives—but too often we wait until New Year’s Day—or even sometime in the early springtime—to get started.Yep, I’ve been guilty of that, too, a few times! But this year, I started chasing my next-year running goals on November 1. My goals are diverse and personal—getting optimally fit for a 50K trail race in June, running a fast mile on the track in August, and running the Chicago Marathon for the fourth time in October, not to mention spending a summer of doing long adventure runs in the mountains. Starting early and adding structure now will make a big difference in how I’m able to achieve those goals. Yes, if you live in a climate where winter makes running more challenging like I do, it will take some additional effort and sacrifice to get started. But no matter where you live, the juice is worth the squeeze that it will take to get started sooner than later.

After a rough injury-filled year of running in 2024, I decided to put myself through a month-long training camp by focusing on honing core strength and low-key, consistent running during November. Now, with the guidance of a coach, I’ll get into a base-building phase in December with a slightly higher volume of mileage and

2. Don’t Make ResolutionsLook at the new year like a blank canvas or a book of blank pages that you get to fill with whatever you want to accomplish in 2025. Just don’t fall into the trap of making New Year’s resolutions, which typically fail by the third week in January. Instead, build a structured plan based on evolving periodization or have a coach develop a program specifically for you. My only advice is to not set the bar too low. No matter if your goal is to get fit and run your first or next 10K, marathon, or ultra-distance race, make your goals specific so you can adapt along the way. If you’re consistent with your training, there’s a good chance you’ll be able to surpass your initial goals as you develop a solid level of fitness. Believe in yourself, do the work, trust the process, and results will follow.3. Make Plans

To accomplish anything, you need to have a plan. That might start by signing up for a race or two, but that’s the easy part. Getting there and running well takes time and maybe some help. If your goal is to run your fastest marathon sometime next year, how are you going to do it? What training plan are you going to follow? Does it make sense to hire a coach? And does an online or an in-person coach better suit your needs? Who will you run with for your long runs or your hard workouts? Training alone and doing it without guidance can work for some people, but most runners benefit from all the help they can get.4. Be Consistent But Flexible

Mixing training with life is a difficult juggling act and always unpredictable. Even if you’ve meticulously planned your week and have anticipated some of the things that come up, unexpected challenges like work, family, friends, or weather can still disrupt your running routine and throw off your training flow. Being consistent requires a three-part approach in which you’re diligent, flexible, and reasonable. If a work meeting goes long and eliminates your lunchtime run, be prepared to log those miles in the evening. (Or better yet, if you’re able to run before work, you will not regret the early wake-up.)

If inclement weather makes it impossible to do your planned track workout, reconfigure your schedule and do it later in the week or modify your workout to do it on the roads or the treadmill, but don’t just give in and take a day off. Be relentless about your pursuit as much as is reasonably possible. Don’t knock yourself out—if you get sick, rest may be what you need. But prioritize running so you keep heading in the right direction. Here’s where a coach can help ensure you are getting the work in5. Get Stronger

If you want to chase new goals and up-level your running in 2025, you need to make sure your body is strong enough to hold up through the rigors of the miles you’re logging. Working on general and running-specific strength will help you run more efficiently for longer durations and also help reduce the chance of overuse injuries. No matter how fit we are, we gradually lose muscle mass and strength in our late 30s to early 40s. That doesn’t necessarily mean you’ll be getting leaner, but it probably means you’re getting weaker. I made it a point to do 30 minutes of strength work every other day in November. Plus, I added simple strength exercises on the other days and lap swimming two days per week when I could.6. Make Sure You’re Having Fun 

No matter if you’re a new runner or a sub-elite speedster, one of your top priorities should be making your running fun. That doesn’t mean you shouldn’t be diligent about training, make necessary sacrifices, and be serious about the goals you’re chasing. It just means that you should enjoy the journey. Because afterall, what’s the point of any of this if it’s not fun? Keeping running fun could look like linking up with friends for early morning runs or hard workouts, joining a local running store or pub run group, planning a post-long run brunch with friends on a weekend morning, listening to your favorite podcasts while clocking easy miles, or going out of your way to discover off-the-beaten-path trails. Not only do those actions add intention to your running, but they also add camaraderie and accountability, too.

For me, the simple notion that I’m doing something for my short-term health (namely moving my body and clearing my mind) and long-term well-being (ideally offsetting long-term health issues from being sedentary) are inherently inspiring and motivating. And the more you get into it, you’ll find that7. Keep Going

Every year of dedication to consistent fitness is like a deposit into your future well-being that not only builds increased aerobic capacity and efficiency but also generates lifelong enthusiasm and long-term health. I was oblivious to that concept in my late 20s and early 30s when my attention span was mostly concerned with the here and now. But I’ve come to realize that my running journey has never been only about training for races on my calendar or what I’m doing in a particular season of a particular year—it’s tied to extending my physical, mental, and emotional longevity.

So, just because there’s a new year on the horizon and you’re all excited to reach specific goals in 2025, remember that you’re on a journey that doesn’t end at the finish line of a goal race or after a certain amount of time. Approach the new year as an investment in your wellness that will (hopefully) extend through the next several decades of your life.

Test your mobility with this fun Internet challenge

The viral tissue box fitness challenge is sweeping social media. Can you do it?

Runners are usually praised for their mobility, but when was the last time you truly put your range of motion to the test? Enter the tissue box challenge–a viral trend sweeping social media. The premise is simple, yet deceptively difficult: stand on one leg, bend over and grab a tissue with your mouth—all without letting your extremities touch the ground.

Running demands a significant range of motion, particularly in the hips, knees and ankles, but if you’re not doing frequent mobility training in addition to your mileage, this challenge could humble you. If you can successfully complete the challenge, congratulations! Clearly, your mobility training is paying off, and your range of motion is top-notch. Keep up the great work—whatever you’re doing is working.

For those of us who didn’t stick the landing (myself included), don’t fuss. There are plenty of low-maintenance ways to improve your mobility. Adding one or two of these exercises to your weekly routine can help prevent injuries and build strength, even if you’re already a strong runner.

Yoga and Pilates

Both practices work on improving flexibility, balance and strength (three things needed for this challenge). You might be saying to yourself, “I don’t have time for that.” Try adding in one 20-minute session a week, and within a month, you’ll be able to see your progress.

Foam rolling

Foam rolling is like an old man yelling at a cloud: no one likes doing it, but regular use after runs and workouts helps relieve tight, sore muscles and improve blood circulation. To improve your mobility for this Internet challenge, focus on rolling your calves, hamstrings, quads and hip flexors.

Mobility drills

Adding mobility drills, such as 90/90 hip switches, ankle dorsiflexion stretches, or balance-focused exercises like single-leg deadlifts or Bulgarian split squats can target those problem areas and improve joint function while strengthening the muscles around your joints.

Whether you mastered the tissue box challenge or not, working on your mobility is always a win. Not only will it make you a better runner, but it’ll also improve your ability to move and do any activity. So, grab a tissue box and give it a shot—then use a few of these tips to keep improving!

Doha Marathon by Ooredoo wins World Athletics Gold Label for second time

The Doha Marathon by Ooredoo has been awarded the prestigious World Athletics Gold Label designation, marking its second consecutive year of receiving this honour and reaffirming its position as one of the elite global road races.

The highly anticipated 13th edition, scheduled for January 17, 2025 is poised to be the largest ever, with over 15,000 participants expected.

The Gold Label designation reflects the marathon’s commitment to excellence, meeting the rigorous standards set by the World Athletics Label Road Races programme.These include world-class event organization, featuring advanced timing systems, anti-doping compliance, and comprehensive race amenities such as hydration stations, medical support, and recovery facilities.

In addition to adherence to safety protocols, and the participation of elite international athletes.With this recognition, the Doha Marathon by Ooredoo stands as a world-class road race offering runners numerous benefits, such as access to certified courses, and opportunities to earn global ranking points.The event also provides qualification opportunities for major international competitions, including the World Championships and the Olympics, while attracting significant global media coverage, enhancing visibility and prestige for participants.

Sabah Rabiah al-Kuwari, Vice-Chairman of the Doha Marathon by Ooredoo Committee at Ooredoo Qatar, commented: “Earning the Gold Label designation for the second year in a row is a significant milestone for the Doha Marathon by Ooredoo and a testament to our commitment to excellence.

This Marathon has grown into a world-class event, uniting international elite athletes and local talent in a shared celebration of health, fitness, and community spirit. It not only enhances the prestige of the event but also further elevates Doha’s standing on the global sporting stage.”The race will feature an iconic route along Doha’s scenic Corniche, starting and finishing at Hotel Park, and will host world-renowned athletes such as Shura Kitata, Solomon Mutai, Roza Dereje, and Joan kipyatich.The event includes four race categories — 5km, 10km, 21km, and 42km — ensuring opportunities for runners of all ages and abilities.

Competitors with disabilities can join races of up to 21km, with free registration available.The popular ‘Al Adaam’ category will also return for its third year next month, offering special cash prizes to encourage local athletes.

Since its inception in 2013, the Doha Marathon by Ooredoo has grown exponentially, reflecting Qatar’s thriving health and fitness culture and its status as a premier destination for major sporting events.

The event has become a local and regional landmark, attracting runners from around the world and contributing significantly to Qatar’s global sporting reputation.

Benson Kipruto eyes comeback at Tata 25K after life-changing Paris Olympic glory

Life has changed for the better for Olympic bronze medal-winning Kenyan marathoner Benson Kipruto.

The 33-year-old, who earned a Paris Olympic medal in his debut competition for his country, took a break to soak in the massive euphoria back home.    

During this time, he began constructing his dream house -- "now 90% complete" -- and exactly four months later, he is set for his much-anticipated comeback at the Tata Steel World 25K in Kolkata on Sunday to test how his body has adapted.    

"Life has changed since Paris. I'm now getting a lot of invitations to run in marathons," Kipruto told reporters during an interaction ahead of the race day.    

"I'm building a house in a small village near my training place -- it's 90% complete now. This is all thanks to my running achievements," he proudly stated.    

Kipruto was raised by his mother after his father died. He could not always attend school and worked in a farm before trying his luck in running inspired by the success of his elder brother Dickson Chumba.

He went on to win the Boston Marathon in 2021, followed by victories at the Chicago Marathon in 2022 and the Tokyo Marathon in 2024 where he clocked his personal best of 2:02:16. He also claimed second place at the Chicago Marathon in 2023.    

Paris Olympics was his first event for Kenya and he won the bronze with a timing of 2:07.00.  "After Paris, there was a massive celebration. It was my first time representing my country, and winning a bronze medal was a huge achievement for me. "I had never represented my country in any international event before -- nowhere, never. It was my first time representing Kenya on such a stage, and it felt incredible."    

After Paris, Benson took a well-deserved break to recover, skipping other races to focus on his physical and mental well-being. Now, with his sights set on returning to competition, he eyes to dethrone his compatriot Daniel Ebenyo who is also the event record holder. "After Paris, I decided to take a break. I didn't participate in any races for a while. Initially, I was supposed to run in Chicago, but I said no because Paris was tough, and I needed time to recover. "I've now started preparing for my next marathon. That's why I came here to participate and see how my body has adapted after the break," he added.    

Asked about his consistency and advice to the youngsters, he said: "Consistency in our sport comes with many things, but the most important is discipline. "Discipline is key. Second is training and being patient. Patience pays off, and that comes from the level of training you commit to," said Kipruto, a fan of two-time Olympic champion Eliud Kipchoge.    

"I usually run 25–30 kilometers a day. This routine helps me adapt to marathon running and maintain my performance," he concluded.