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Firenze Marathon 2024: Top runners

Florence - Writing one's name in the roll of honour of a noble event and doing it on the occasion of the 40th birthday, the challenge of the 40^ Estra Firenze Marathon is therefore even more electrifying and the task of making it so is entrusted to twelve men and eight women.

Top runners – Men

Five from Kenya and Italy, one from France and Burundi to beat the record to be beaten currently in the legs of the Kenyan James Kipkogei Kutto who in 2006 crossed the finish line in 2h08'40". The Kenyan Dikson Simba Naykundi (Caivano Runners) could succeed in his debut on the queen distance. Dikson Nyakundi brings with him the excellent record of 60'39" on the half marathon distance that earned him victory in Treviso in 2022 and has racked up several podiums in Italy, as stated in his curriculum in which we find, among others, the victories in Cremona in 2021 and at the last edition of the Neapolis Half Marathon.

In the race, however, there are those who already have experience on the queen distance and will try to have their say having already run below the record of the event. This is the Kenyan Edwin Kimutai Kiplagat who with 2h08'21", detached in Geneva in 2021, could captain the leading group.

Just over a minute away, the winner of the last edition of the Neapolis Marathon, the Kenyan Samuel Naibei Kiplimo who has already stopped the clock of the 2022 Run Rome The Marathon at 2h09'41", when he conquered the seventh position overall. Behind him is the first on the home list, the Moroccan with an Italian passport Hicham Boufars (Asd International Security) who participated in Florence in 2019 (third overall with 2h13'29"), in 2018 with a personal best (second overall with 2h12'16"), 2015 (2h13'36") and 2014 (2h17'12"), followed by the Kenyan Hyllry Chemweno who this year snatched the personal best of 2h13'28" by winning the Skopje marathon (Macedonia).

A little further behind is Lhoussaine Oukhrid (ASD AT Running) with a personal best of 2h16'25" followed by the Algerian with a French passport Menad Lamrani, last year at the personal best of 2h16'45" at the Rennes marathon (France).

At the start, with the task of acting as a hare, the Kenyan Simon Dudi Ekidor who brings the time of 2h18'58" from the 2019 Nairobi marathon.

Closing the ranks are three Italian regulars of this event, the Moroccan Khalid Jbari (Athl. Club 96 Alperia), capable of 2h21'32", his personal best, in 2022 and Andrea Soffientini (Dinamo Running), for him already three medals in the Firenze Marathon, in 2022 (2h26'36"), in 2021 (2h22'29") and in 2021 (2h26'36") and Kabir Hicham (Pol Moving SSD ARL) who in Florence conquered his best time with 2h22'44" last year, when he showed up sixth at the finish line, improving on the 12^ position of 2021 (2h27'24").

Burundian Jean Marie Bukuru makes his debut with the record of 63'03" in his legs at the 2023 Arezzo half marathon.

Top runners – Women

Five from Kenya, two national standard-bearers and one from Morocco for the glory of the 40^ Estra Firenze Marathon, although, barring surprises, it does not seem that the women's record of the route that belongs to the Olympic Lonah Chemtai Salpeter can waver, in 2018 she had lowered it by four minutes compared to the previous one bringing it to 2h 24'17".

On paper, the victory goes to the Kenyan Vivian Cherotich to whom the Italian roads bring luck, as told by the record with victory conquered at the last edition of the Romeo & Giulietta Half Marathon with a time of 1h09'18" which is on a par with the victory of the last marathon in Eindhoven (Netherlands) when she set her personal best of 2h26'41". Watch out for the Moroccan Souad Kabouchia who here in Florence, in 2021, has already taken fourth place running in 2h27'49", a handful of seconds from the personal best that gave her the victory of the last marathon in Enschede, which ended in 2h27'16".

Three minutes behind her it is possible to see the stride of her compatriot Dorine Cherop Murkomen who this year in Seville set her best time with 2h29'39".

The breath on the neck is of the Kenyan Teresiah Kwaboka Omosa (Caivano Runners) who has racked up several victories, including the half marathons of Udine (2021), Wachau (2022) and Nancy (2024) as well as that of the Salzburg marathon in 2018. For her, the record on the queen distance is from 2021 when in Fürstenfeld (Austria) she stopped the clock at 2h30'12".

A little more detached is the Kenyan Hellen Chepkorir who brings 2h34'16" scored in Kosice (Slovakia) in 2017. In the group of pursuers the Kenyan Lucy Chepoghon Chelele who boasts the time of 2h38'12" a few weeks ago in Nairobi, the blue of Kenyan origin Maria Gorette Subano (Cus Pro Patria Milano), last year able to snatch the bronze medal of the 39^ Firenze Marathon and recently improved at the Berlin marathon (Germany) where she finished her efforts in 2h38'45". For Italy also her teammate Sarah Giomi with the time of 2h40'22" set in Amsterdam in 2018.

Hall of Fame

The ranking by nations still sees the colors of Italy in the lead with 22 victories (11 among men and 11 among women), followed by Kenya with 16 successes (12/4), then Ethiopia which with 15 victories (7/8) extends its lead over Great Britain with 9 victories (3/6); then at 2 there are Bahrain (2/0) and Hungary (0/2). Austria (0/1), Belgium (0/1), Brazil (1/0), Israel (0/1), Yugoslavia (1/0), Morocco (1/0), Norway (0/1), Czech Republic (0/1), Russia (0/1), Rwanda (0/1), Slovenia (0/1) and Ukraine (1/0) all have one win each. There are 18 nations that can boast at least one victory in the roll of honour.

Victories of 9 different nations among men and 13 different nations among women. Men: Kenya 12, Italy 11, Ethiopia 7, Great Britain 3, Bahrain 2. Brazil, Yugoslavia, Morocco and Ukraine: 1. Women: Italy 11, Ethiopia 8, Great Britain 6, Kenya 4, Hungary 2. Austria, Belgium, Israel, Norway, Czech Republic, Russia, Rwanda and Slovenia: 1.

The 2023 edition of the Florence Marathon brought the tricolor back to the men's podium with Said El Otmani (CS Army), in the women's victory of Clementine Mukandanga who signed the national record for Rwanda while the last Italian who had the national anthem sung is Giovanna Volpato who in 2008 cut the ribbon in 2h34'13".

Seven Things To Do Before You Start Marathon Training

It’s essential to start preparing for a marathon 2-3 months before you begin your marathon-specific training. The more prep work you do before training starts, the less likely you are to get injured and the more likely you’ll be to reach your goals. Here are 7 things you need to do in the weeks before you start following your marathon training plan.

1.- Pick a training plan or hire a coach.

This is a no-brainer, but make sure you’re strategic in picking the right plan or coach. To ensure you get the plan you need, review your past training logs and make notes of what kind of weekly mileage you want to complete. Write out your goals for the race. Then start looking for the training plan that’s going to work best for you. If you only want to run four days a week, don’t choose a plan that asks you to run six days a week. Running isn’t your only goal in life, so find a training plan that works well with your lifestyle.

2.- Work on your weaknesses.

If you know you need to work on glute strength, commit to strength training three days per week now so that once marathon training starts, you’ll be strong enough to handle all the miles. If you know you need to work on your mental game, start working on it by reading books, listening to podcasts, etc. Even if you don’t have weak glutes or know of any muscle imbalances, you should still focus on doing strength training a minimum of two times per week.

3.- Be a little less structured with your workouts, but give each workout a purpose.

Marathon training can feel as though it goes on forever and ever. Now is the time to be a little less structured with your workouts. Give yourself the freedom to workout later in the day on the weekends. Don’t be afraid to miss a workout to see friends, or just cut yourself some slack when you need it. Make sure you’re doing the work you need to (base building and strength training), but don’t go crazy. Once marathon training officially starts, you’ll need to be on your ‘A game’ and giving yourself some time to breathe now will set you up for success.

4.- Build your running base.

Before you begin training, you’ll need to have completed 4-6 weeks of consistent running. The number of miles you’ll need to run per week to build your base depends on your goal for the marathon, your running history and what kind of mileage you’ll be doing during the first month of your training plan.

5.- Have fun with your workouts.

This is a time when you can try out all the fun fitness classes in your neighborhood without having to worry about how they will interfere with marathon training. Once marathon training starts, there won’t be much time for exploring new workouts.

6.- Improve your running form.

Now is the time to focus on stride rate, stride length, foot strike, arm swing, etc. Small changes made over time can make you a more efficient runner.

7.- If you had any nagging injuries you haven’t taken care of, see a doctor or physical therapist.

Don’t wait for a small twinge to become a real injury.

Afghan sprinter homeless in Germany after Paris Olympics

Less than four months ago, Afghanistan sprinter Sha Mahmood Noor Zahi proudly carried his country’s flag down the River Seine at the 2024 Paris Olympics. A week later, he became a household name in Afghanistan by setting a national record in the men’s 100m preliminary round, missing a qualifying spot in the heats by just one place. At that moment, Noor Zahi made the biggest decision of his life: choosing to leave his country with a one-way ticket to Germany in hopes of a better future.

In an interview with the German newspaper Süddeutsche Zeitung, Noor Zahi said he has been living in a shelter in the city of Schweinfurt for the past few months while awaiting his asylum application. Though he does not speak English or German, he can be found training four to (sometimes) five hours a day at Sachs Stadion, the home of the city’s soccer team.

The 33-year-old achieved his dream of running at the Olympic Games through a universality place selection for Tokyo 2020. (The program aims to ensure broader global representation at major championships by allowing athletes from countries with less-developed sports programs to participate). Noor Zahi has taken full advantage of the opportunity, lowering his 100m personal best from 11.04 seconds to 10.64 seconds in the span of three years. Although he does not have a coach, he continues to follow the training plan he received in Iran before the Paris Olympics.

Noor Zahi’s main goal is to qualify for the 2028 Olympics in Los Angeles (his third Olympics), when he would be 37. He has ambitions to become the first person from his country to run under 10 seconds and qualify for an Olympic final. “I’ve run and run to overcome many obstacles,” he said about his challenges. “So why stop now?”

An athlete he has always admired is Jamaica’s Usain Bolt, whom he recalls watching in videos on his mobile phone in his younger days in Afghanistan. Noor Zahi pointed to Bolt’s speed, confidence and the way he graced the track. For Noor Zahi to achieve his goal, he needs to stay in Germany, where he can continue to train and pursue a career in athletics.

The situation in his home country remains dire. The radical Islamist Taliban group regained power in 2021 after the withdrawal of international troops. Since then, the group has been publicly executing people in stadiums, and women are only allowed on the streets when accompanied by men.

Noor Zahi is aware that he is also fighting a battle against time in sprinting, where athletes over 30 rarely set personal bests. His idol, Bolt, set his world record at 23 and was 30 when he won his final Olympic medals in Rio 2016.

Mary Moraa 'back to the grind' ahead of tough 2025 season

Mary Moraa has resumed training as she plans to defend her world title amid the rise of strong 800m runners including Keely Hodgkinson and Athing Mu.

Mary Moraa has resumed training ahead of a tough 2025 season where she has a huge task of defending her world title at the World Championships in Tokyo, Japan.

The reigning world champion will battle for the title alongside very formidable 800m runners who have emerged this season. The Commonwealth Games champion lines up against Keely Hodgkinson, Tsige Duguma and Athing Mu alongside other 800m athletes.

Mary Moraa had a mixed season this year and she will be looking to work on the finer things so as to be ready next season. She was off to a great start to her season, winning the 400m at the African Games then anchored the 4x400m mixed relay team to a bronze medal.

The Kenyan 800m star then proceeded to claim the win at the Kip Keino Classic before reigning supreme at the Diamond League Meeting in Doha and finished second at the USATF Los Angeles Grand Prix and Prefontaine Classic.

Moraa then finished second at the Kenyan Olympic trials and then won the bronze medal at the Paris Olympics. She bounced back to take the win at the Diamond League Meeting in Lausanne and finished third in Silesia. She won the 600m in a world best time at the ISTAF 2024 and then claimed wins in Zurich and the Diamond League Meeting final in Brussels.

Mary Moraa rounded up her season with a second-place finish at the Athlos NYC. Going back into training, she hopes to polish a lot of things and bounce back stronger to maintain a winning streak in 2025.

“It's about time...back to the grind ?,” Mary Moraa shared in a post on her Facebook page, adding, “Nice morning cruise with Brandon and the gang after a deserved break.”

Her competitors are also not resting on their laurels with Keely Hodgkinson, the reigning Olympic champion, making it clear that she will be going for the world title since it’s one of the titles she has yet to win.

Her coaches, Jenny Meadows and Trevor Painter have also revealed that she will be attacking both the indoor and outdoor world records in the near future.

“There’s no silvers and bronzes, now we have to do gold all the way forward, we don’t want to take any backward step and I just hopefully think that Keely can dominate and we’ve got the indoor world record to go at and in the next couple of years we’ll go after the tough world record. I think she can do it,” Jenny Meadows said.

“If she’s got the leg speed to get closer to her rivals, then they can’t out strength her so it was magic. The indoor one is easier to get than the outdoor but we’ll have a crack of both and see what happens,” Trevor Painter added.

On her part, after a heartbreaking 2024 season marred with injuries and missing out on the Paris Olympic Games, Athing Mu has already started preparation for the 2025 season.

The former world champion noted that the World Championships are her major target for the season and she is working towards making it through the trials and then heading to Tokyo.

“Well, trackwise we have the World Championships in September next year and it’s in Tokyo…first of all I pray we make it through trials and then we make it to that race,” Athing Mu said.

“I feel like it’s going to be a circle moment for me because that’s basically where I started and then I had some highs and lows.”

Three reasons why treadmill running is fantastic

In every running group, there are always a few people who love to grumble endlessly about how much they hate treadmill running. But here’s the thing: running on a treadmill has its perks, and we’re here to give it the credit it deserves.

We get it—the “dreadmill” jokes practically write themselves. There’s also always a die-hard outdoor crew who take pride in braving icy sidewalks and freezing winds to avoid setting foot indoors. If you’re one of those runners who actually enjoys hopping on the treadmill now and then, don’t let the naysayers get to you. Whether you love the predictability, the convenience, or just the chance to run without layering up like you’re racing an Arctic marathon, your preference makes perfect sense. And guess what—you’re not alone.

1.- A treadmill is the perfect training partner

A treadmill offers precision that outdoor running can’t always match. If you’re looking to nail a steady pace or hit a specific incline during your hill-training sessions, the treadmill delivers. Its cushioned surface also feels kinder on your body than pounding pavement—for newer runners or those returning from an injury, this can be a huge help when it comes to staying consistent without overloading your body. The treadmill can be a fantastic, customizable tool that will help you smash your goals, with the complete control it allows over speed, incline and distance.

2.- Enjoy a unique mental challenge (and maybe a Netflix challenge, too)

Hey, you never need an excuse to rest and relax—but if you’re looking to justify that multi-hour Netflix binge, your treadmill long run has you covered. The miles will melt away as you dive into your favourite thrilling series or indulge in a few Hallmark Christmas specials (hey, we don’t judge). Want to channel your inner David Goggins and take on a next-level mental challenge? Skip the screen and stare at the wall in front of you for hours instead. It’s a bold choice, but who are we to question your grit?

3.- You can learn to love it

As someone who has bounced between the treadmill skeptics and fans, I can confirm that hitting that start button can absolutely grow on you. After enduring frostbitten fingers during brutal winter long runs and even breaking a leg on an icy sidewalk, I decided it was time to embrace the treadmill with an open mind. These days, whether I’m catching up on my favourite show, tackling a tough incline workout (a rarity in my pancake-flat prairie town) or squeezing in a run during odd hours when the streets feel less inviting, the treadmill has earned a permanent spot in my running routine.

Don’t get me wrong—I’ll always love the crunch of crisp fall leaves underfoot or the magic of a snowy trail. But there’s something equally liberating about knowing I can keep my training consistent, no matter what the weather or circumstances throw my way.

Noah Lyles younger brother Josephus inspires young athletes in Nigeria

The American sprinter has inspired young athletes in Nigeria by donating running kits to help nurture their talents and pursue their dreams in athletics.

Noah Lyles’ younger brother Josephus Lyles has impacted the lives of young kids in Nigeria by donating running kits as he seeks to build his own legacy.

Through his foundation, Josephus Lyles donated important running gear including canvases, spikes, and other training kits. He made the donations possible through Nigerian athletics coaches Kayode Yaya and coach Osuagwu Chima.

The young kids from the HIT Athletics Club in Benin, Edo State-Nigeria will now train without difficulties thanks to Josephus. Coach Kayode Yaya, who coaches Nigeria’s long jump sensation Ese Brume, was in awe of the kindness show by Noah Lyles’ younger brother.

He explained that the young athletes will certainly be filled with joy following the gesture from the American sprinter and it is proof to them that they have a bright future when it comes to athletics.

"This donation means so much to our young athletes. Josephus’ generosity provides not only equipment but inspiration and hope. He has shown them that their dreams are within reach and that their hard work is recognized, even from across the globe,” Coach Yaya said.

Meanwhile, the donation will be looking to aid the young, talented athletes, who lack access to quality training equipment. This will help them nurture their talent and help them grow in the sport. Coach Yaya explained that the resources will place them in a better position to train with confidence and pursue excellence.

This season, Josephus Lyles missed the Paris Olympic Games as he finished outside the podium bracket in both the 100m and 200m at the US Olympic trials.

In the men’s 100m, he was eliminated in the semifinal after finishing fifth as his brother, Noah Lyles claimed the win. In the semifinal of the 200m, he finished fourth and could not proceed to the final. He rounded up his season in July and has been training since then in preparation for the 2025 season.

Josephus Lyles will be looking to follow in the footsteps of his elder brother Noah Lyles and make it to the World Championships in Tokyo, Japan.

World half marathon champion Sabastian Sawe to lead Kenyan quartet against star-studded Ethiopian lineup at Valencia Marathon

The debuting quartet of Sebastian Sawe, Daniel Mateiko, Mathew Kimeli, and Hillary Kipkoech will attempt to challenge the Ethiopian dominance at the Valencia Marathon

The Kenyan athletics scene will once again be in the spotlight as four formidable runners Sebastian Sawe, Daniel Mateiko, Mathew Kimeli, and Hillary Kipkoech gear up to challenge Ethiopia's dominance at the Valencia Marathon on December 1.

Each member of this Kenyan quartet has established themselves as a powerhouse in road running and half marathons, promising an electrifying race against a star-studded Ethiopian lineup.

Leading the charge for the Kenyan team is Sebastian Sawe, the reigning World Road Running champion.

Sawe has completed all nine of his half marathons under the coveted 60-minute mark, boasting a personal best (PB) of 58:02.

Close on his heels is Mateiko, another consistent performer who has clocked sub-59-minute times on seven occasions, making him one of the most reliable half-marathoners in the world.

Kipkoech, who holds a PB of 59:22, enters the marathon as a serious contender after previously pacing Ethiopian course record holder Sisay Lemma in 2023.

Kimeli who triumphed at the 2023 Bangsaen21 Half Marathon in Thailand with a time of 1:03:39, adds another layer of depth to Kenya’s challenge.

The Kenyan quartet will face stiff competition from a stellar Ethiopian team led by Sisay Lemma, the Valencia Marathon course record holder.

Lemma’s breathtaking 2:01:48, set last year, ranks as the sixth-fastest marathon time in history.

Following his Valencia triumph, Lemma claimed the Boston Marathon title earlier this year with a time of 2:06:17.

Joining Lemma is Ethiopian legend Kenenisa Bekele, whose PB of 2:01:41 makes him the fastest man in the field.

Bekele, a three-time Olympic gold medalist and five-time world champion, continues to be a force at the marathon distance, ranking third on the all-time list.

The Ethiopian roster further includes two-time Tokyo Marathon champion Birhanu Legese, winner of the 2021 Berlin Marathon Guye Adola and Olympian Deresa Geleta who placed fifth at the 2024 Paris Olympics.

'Just win the day' - Gabby Thomas on what is motivating her to shake off post-season blues

Olympics champion Gabby Thomas has shed light on how she is coping with post-season blues which made her first day back in training difficult to deal with.

Multiple Olympics champion Gabby Thomas has given fans an insight into her first day of training as she bids to get back in shape for the 2025 season.

Thomas returned to work after enjoying a well-earned break but she is facing difficulties shaking off the post-season blues and she had to summon enough strength to complete her workout.

The three-time Olympics champion explained how she needed to set goals for herself to be able to accomplish what she set out to do on the first day and was glad that all went to plan.

“I just finished day one of training for the next season. I have the World Championships in September of 2025 so we started training today (Tuesday),” Thomas posted on TikTok.

“So many months out and I am not in the same fitness that I was for the Olympics. I am not in that shape. Today was hard,” she admitted.

“I did a one-mile time trial and I did 20 100m runs and it was really difficult but there is a tip if you are going through any type of process. I would say just win the day.

“I focus on winning my set and I focus on winning that rep. I broke it down and I won each moment then I won the day.

“So, it was a great training session, I can’t wait to get back out here and conquer day two.”

Thomas will be among the star names at next year’s World Championships in Tokyo, Japan where she will be looking to win her first world title.

The 27-year-old had an incredible 2024 season, winning Olympics gold in 200m, 4x100m and 4x400m relays which saw her crowned US Athlete of the Year last week.

Everything you need to know about effort-based running

If you’ve spent time around coaches or training groups, you’ve probably heard the acronym RPE tossed around, referring to the Rate of Perceived Exertion. If you’re not already familiar with how RPE works, it might sound intimidatingly like a technical term, but it’s actually a simple and intuitive way to gauge how hard you’re working. Here’s how it works and why you might want to give it a try.

What is RPE?

RPE is a scale that rates how intense a workout feels to you, usually from one to 10, with one being “barely any effort” and 10 being “all-out sprint.” Developed to help athletes learn how their bodies respond to different levels of effort, RPE provides an easy, flexible way to adjust your workout based on how you feel on any given day.

Why RPE works (and when it doesn’t)

For runners, RPE can be a transformative tool. Instead of chasing a specific pace, you’re focusing on effort, which can help you tune in to how your body feels, rather than risking overloading it by trying to run a pace you can’t manage. On days you’re well-rested, you might be able to push a little harder; on off days, RPE helps you ease up without feeling guilty.

But RPE isn’t perfect. Since it’s subjective, it can vary from runner to runner—and beginners may struggle to gauge effort accurately. A “moderate” effort to one person might feel much tougher to someone just starting out, making it tricky to follow a coach’s RPE-based plan if you’re new to running.

How to use RPE in your training

Incorporating RPE into your runs is easy: start by assigning numbers to different kinds of workouts. A relaxed recovery run might rate around a three or four, while a steady tempo run could feel like a six or seven, and a sprint session would push you up to an eight to 10.

Using RPE alongside more specific metrics (like pace or heart rate) can offer a fuller picture. For instance, if your tempo run feels like a nine one day but you’re hitting your usual pace, it might be a sign you need more rest. Or, if your easy run feels too easy at two, it could be a day to bump up the intensity.

RPE is a versatile tool that can help runners adapt training to fit real-life ups and downs. Like most things, it takes some practice to align your efforts along the RPE scale, but no matter your level of experience, using RPE can help you train smarter by running at a level that feels right.

2024 Valencia Marathon Elite Fields Announced: Sisay Lemma, Kenenisa Bekele and Amane Beriso Headline

Race organizers for the Valencia Marathon have announced the elite fields for the 2024 edition of the race on Dec. 1.

The field is headlined by 2024 Boston Marathon champion Sisay Lemma returning from injury after withdrawing from the Paris Olympics. He will be challenged by his compatriot and all-time great Kenenisa Bekele, who finished second in April’s London Marathon and 39th at the Paris Olympics at 42 years old.

Kenya’s Sebastian Sawe, who boasts a half marathon personal best of 58:05, and Daniel Mateiko, who has also run 58:17 for the half, are the most intriguing debutants.

On the women’s side, 2023 World champion Amane Beriso headlines the field with her 2:14:58 personal best from the 2022 Valencia Marathon, which puts her at No. 6 on the all-time list. Her fellow countrywomen Megertu Alemu (2:16:34) and Hiwot Gebrekidan (2:17:59) are the only two other women under 2:18.

American Sara Hall will be running her fourth marathon of the year. Biya Simbassa, who has a personal best of 2:10:34 and was 11th at the U.S. Olympic Marathon Trials in February, is heading to Spain for his third career marathon.

Here’s a list of the notable men who are running…

Men’s Elite Field

 Kenenisa Bekele – 2:01:41

 Sisay Lemma – 2:01:48

 Birhanu Legese – 2:02:48

 Deresa Geleta – 2:03:27

 Guye Adola – 2:03:46

 Gashau Ayale – 2:04:53

 Tadesse Abraham – 2:05:01

 Alphonce Simbu – 2:05:39

 Sondre Moen – 2:05:48

 Samwel Fitwi – 2:06:27

 Andamlak Belihu – 2:06:40

 Maru Teferi – 2:06:43

 Shokhrukh Davlyatov – 2:07:02

 Richard Ringer – 2:07:05

 Zerei Kbrom – 2:07:10

 Iliass Aouani – 2:07:16

 Samuel Barata – 2:07:35

 Héctor Garibay – 2:07:44

 Ibrahim Chakir – 2:07:48

 Mohamed El Talhaoui – 2:08:03

 Peiyou Feng – 2:08:07

 Dani Mateo – 2:08:22

 Lahsene Bouchikhi – 2:08:36

 Abderrazak Charik – 2:08:37

 Andy Buchanan – 2:08:58

 Weldu Negash Gebretsadik – 2:09:14

 Therence Bizoza – 2:09:18

 Yohan Durand – 2:09:21

 Mohamed Chaaboud – 2:09:21

 Simon Boch – 2:09:25

 Yimer Getahun – 2:09:27

 Bukayawe Malede – 2:09:28

 Emmanuel Roudolff – 2:09:34

 Yohanes Chiappinelli – 2:09:46

 Stephen Scullion – 2:09:49

 Paulo Paula – 2:09:50

 Peter Herzog – 2:10:06

 Bart van Nunen – 2:10:16

 Felicien Muhitira – 2:10:17

 Dieter Kersten – 2:10:22

 Arkadiusz Gardielewski – 2:10:31

 Bjorn Koreman – 2:10:32

 Abbabiya Simbassa – 2:10:34

 Hicham Sigueni – 2:10:37

 Johannes Motschmann – 2:10:39

 Patricio Castillo – 2:10:40

 Jorge Blanco Alvarez – 2:10:49

 Archie Casteel – 2:10:49

 Yongzheng Huang – 2:10:49

 Jakoub Labquira – 2:10:50

 Alejandro Jiménez – 2:10:54

 Juan Luis Barrios – 2:10:55

 Thijs Nijhuis – 2:10:57

 Iraitz Arrospide – 2:10:59

 Christian Zamora – 2:11:02

 Nicolás Cuestas – 2:11:03

 Edward Cheserek – 2:11:07

 Kamil Jastrzebski – 2:11:09

 Necho Tayachew – 2:11:21

 Richard Douma – 2:11:21

 Linus Rosdahl – 2:11:30

 Mohamed El Ghazouany – 2:11:48

 Thomas do Canto – 2:11:51

 Hesiquio Flores – 2:11:57

 Ahmed Elhassouni – 2:12:12

 René Cunéaz – 2:12:48

 Mario Bauernfeind – 2:12:49

 Patrik Wageli – 2:12:58

 Jason Pointeau – 2:13:00

 Adam Lipschitz – 2:13:01

 Joris Keppens – 2:13:18

 Alexis Godefroy – 2:13:32

 Pierre Denays – 2:13:34

 Sebastian Sawe – Debut

 Daniel Mateiko – Debut

 Matthew Kimeli – Debut

 Dillon Maggard – Debut

Here’s a list of the notable women who are running…

 Amane Beriso – 2:14:58

 Megertu Alemu – 2:16:34

 Hiwot Gebrekidan – 2:17:59

 Tiruye Mesfin – 2:18:47

 Stella Chesang – 2:20:23

 Sara Hall – 2:20:32

 Majida Maayouf – 2:21:27

 Evaline Chirchir – 2:22:11

 Chimdesa Kumsa – 2:22:13

 Isobel Batt-Doyle – 2:23:27

 Malindi Elmore – 2:23:30

 Sofia Assefa – 2:23:33

 Fionnuala McCormack – 2:23:58

 Jessica Stenson – 2:24:01

 Gerda Steyn – 2:24:03

 Laura Hottenrott – 2:24:32

 Camilla Richardsson – 2:24:38

 Kaoutar Boulaid – 2:25:03

 Clara Evans – 2:25:04

 Fatima Azzaharaa Ouhaddou – 2:25:30

 Laura Luengo – 2:25:35

 Susana Santos – 2:25:35

 Moira Stewartova – 2:25:36

 Marie Perrier – 2:26:19

 Tereza Hrochová – 2:26:38

 Zhanna Mamazhanova – 2:26:42

 Aleksandra Brzezinska – 2:27:20

 Solange Jesus – 2:27:30

 Paola Bonilla – 2:27:38

 Nora Szabo – 2:28:25

 Jane Bareikis – 2:29:00

 Becky Briggs – 2:29:06

 Alice Wright – 2:29:08

 Roberta Groner – 2:29:09

 Molly Gravill – 2:29:45

 Monika Jackiewicz – 2:29:51

Event organizers announced the race will move forward as scheduled despite severe flooding and more than 200 deaths in the Valencia province. In a statement, organizers announced fundraising plans to aid the city and those affected by the recent storms and flooding.

Mo Farah catches a moving vehicle after thieves steal his phone

Typically, runners are confident they can outrun anyone (or anything) in a non-race scenario. Missed the bus? No problem–you’ll catch it at the next stop. Someone snatched your purse? They won’t get far. Last week, four-time Olympic gold medallist Sir Mo Farah confirmed this theory–while on foot, the athlete reportedly pursued and caught thieves who drove away with his phone.

A year of retirement from competition seems to have had little impact on Farah’s top-tier fitness. While jogging with his wife, Tania, through his estate in Surrey, U.K., Farah set his phone down by the side of the road to collect it at the end of his run. (Farah and his family reside in a 964-acre gated community with extensive security.)

According to the Daily Mail, two men in a white van somehow slipped by the guarded entrance and nabbed the phone. Farah sprinted after the trespassers as they drove away, successfully catching them and taking back his device. Sources say he is angry about the security breach and an investigation has been launched.

This isn’t the first time Farah has faced members of the public in a “race.” Last year, he competed in a 100m dads’ race at one of his kids’ schools. But in that instance, even wearing track spikes, he finished third, losing to a dad who was wearing jeans.

Alongside his four Olympic golds, Farah has six world championship titles in the 5,000m and 10,000m events, and was the second runner in history to win the 5,000 and 10,000m at back-to-back Olympic Games. In 2016, he moved up to the marathon, winning the Chicago Marathon in 2018 and finishing third in London the same year. The British athlete retired last September; the 2023 Great North Run in Newcastle, U.K., marked his final competition.

Chebet and Ndikumwenayo victorious in Seville

Kenya’s double Olympic champion Beatrice Chebet and Spain’s Thierry Ndikumwenayo were the winners at the Cross Internacional de Itálica – a World Athletics Cross Country Tour Gold meeting – held on the outskirts of Seville on Sunday (17).

While two-time world cross-country champion Chebet was a dominant winner of the women’s race, European 10,000m bronze medallist Ndikumwenayo prevailed in a much tighter finish over Burundi’s Rodrigue Kwizera and pre-race favourite Ethiopia’s Berihu Aregawi in the men’s contest.

Chebet set a swift pace from the outset, and after just one minute of running she already had a lead over a chase quintet comprising Kazakhstan’s Deisy Jepkemei, Uganda’s Charity Cherop and Kenya’s Mercy, Diana and Sharon Chepkemoi. European 5000m bronze medallist Marta García and fellow Spaniard Carolina Robles were a few metres back, alongside Sweden’s Sarah Lahti.

Chebet covered the opening 2.5km loop in a brisk 7:36, six seconds faster than Jepkemei, herself another three clear of Cherop. The world 10,000m record-holder almost matched that pace on the second lap (7:44), by which time she had doubled her leading margin to 12 seconds.

Over the closing circuit, Chebet maintained her cadence and produced a 7:42 lap to seal the victory. By the time she crossed the finish line in 23:32, her lead had grown to 27 seconds over Jepkemei with Cherop holding off her pursuers to secure third place.

“It was my third appearance here and I managed to triumph at last so I’m very satisfied,” said Chebet. “It has also been very nice to share the weekend with my young compatriots Mercy, Diana and Sharon Chepkemoi.”

Unlike the women’s contest, the men’s race opened at a moderate rhythm. Morocco’s Younes Kniya was the surprise early leader, covering the opening lap in 7:13 while a large chase pack followed in 7:16.

European half marathon champion Crippa caught Kniya shortly after the fourth kilometre. At the bell – with the second lap having been covered in 7:03 – Crippa headed a group of eight men which included Olympic 10,000m silver medallist Berihu Aregawi. The 23-year-old Ethiopian took command for the first time about 18 minutes into the race but his lead proved to be short-lived as Kwizera and Ndikumwenayo moved to the front and began to push hard.

Crippa lost ground with about 700m left. Then, over the closing 500m, Ndikumwenayo’s fierce attack paid off as he managed to build a slight advantage on Kwizera while Aregawi struggled and just couldn’t follow their pace.

With the final lap covered in 6:36, Ndikumwenayo crossed the finish line ahead of his training mate Kwizera, though both were given the same time (21:24). Aregawi took third spot in 21:27 with Crippa another five seconds in arrears.

“I didn’t expect to win as my only target today was to help my club (Playas de Castellón) to win the national team title but I felt strong throughout and decided to go for the victory over the last lap,” said Ndikumwenayo, the winner here two years ago. “I’m now going to return to the altitude of Sierra Nevada where I’m building up for the European Cross Country Championships which will be next competition.”

Leading results

Women

1 Beatrice Chebet (KEN) 23:32

2 Daisy Jepkemei (KZK) 23:59

3 Charity Cherop (UGA) 24:35

4 Diana Chepkemoi (KEN) 24:38

5 Mercy Chepkemoi (KEN) 24:46

6 Marta García (ESP) 24:50

Men

1 Thierry Ndikumwenayo (ESP) 21:24

2 Rodrigue Kwizera (BDI) 21:24

3 Berihu Aregawi (ETH) 21:27

4 Yemaneberhan Crippa (ITA) 21:32

5 Kenneth Kiprop (UGA) 21:41

6 Adel Mechaal (ESP) 21:42

Etienne Daguinos sets European 10km record in Lille

The distance runner clocks 27:04 and takes three seconds off Jimmy Gressier’s mark with super run in French city

Etienne Daguinos set a European 10km record with a sensational performance at Urban Trail de Lille (November 16).

Daguinos, who was part of the French under-23 team that claimed silver at the 2022 European Cross Country Championships, went into the 10km off the back of a personal half-marathon best of 59:46, which put him joint-10th on the European all-time list over 13.1 miles.

“I cannot believe it,” Daguinos said. “Some people might have predicted it [10km record] but I didn’t believe it. I knew that I was in good shape after my half-marathon in Valencia. I wanted to run faster than 27:30 and I am still in shock.”

Not only did Daguinos defeat a strong and deep field in Lille but he did so by running identical 5km splits of 13:32.

World 1500m bronze medallist Narve Gilje Nordas broke the Norwegian 10km record with 27:31, while Mohamed Abdilaahi clocked 27:40, the fastest time by a German in history.

That put the pair seventh and joint-10th on the European 10km all-time list respectively.

It means that Mo Farah, who ran 27:44 in 2010 and held the European 10km record until Julien Wanders recorded 27:32 in 2018, is now 13th on the rankings.

With six out of the eight fastest 10km times by European male athlete occurring this season, expect the record books to tumble once again next year.

Daguinos, who occasionally trains in Font Romeu and also has a background in trail running, is now in prime position to be the first European athlete to break the 27-minute barrier in the 10km.

Only 29 athletes have ever achieved the feat and they are all from Africa.

Jacob Kiplimo Shatters the 15k World Record

On November 17, 2024, the running world witnessed a historic moment as Ugandan athlete Jacob Kiplimo shattered the men’s 15-kilometer road race world record at the Zevenheuvelenloop in Nijmegen, Netherlands. Kiplimo completed the race in an astonishing 40 minutes and 27 seconds, surpassing his previous record of 41:05 set in 2023 at the same event.

The Zevenheuvelenloop, or “Seven Hills Run,” is renowned for its challenging course, featuring undulating terrain that tests even the most seasoned runners. Despite these challenges, Kiplimo’s performance was nothing short of extraordinary. He maintained a blistering pace throughout the race, averaging approximately 2:42 per kilometer. His final kilometer was particularly impressive, clocking in at 2:31, which underscores his exceptional endurance and speed.

Kiplimo’s achievement is a testament to his dedication and the rigorous training he has undertaken. At just 24 years old, he has already established himself as a dominant force in long-distance running. His previous accolades include a world record in the half marathon, set in Lisbon in 2021, where he recorded a 15-kilometer split of 40:27 en route to his 57:31 finish. This consistency in breaking records highlights his remarkable talent and potential for future accomplishments.

The significance of Kiplimo’s new world record extends beyond personal achievement; it also places Uganda prominently on the global athletics stage. His success serves as an inspiration to aspiring athletes in his home country and around the world, demonstrating that with perseverance and hard work, extraordinary feats are attainable.

In the women’s category, Kenyan runner Beatrice Chepkoech delivered a stellar performance, finishing the 15-kilometer race in 47 minutes and 12 seconds. Chepkoech, known for her prowess in the 3000-meter steeplechase, showcased her versatility and endurance in road racing, finishing 43 seconds ahead of her closest competitor.

The 2024 Zevenheuvelenloop will be remembered as a landmark event in the history of long-distance running. Jacob Kiplimo’s record-breaking run has set a new benchmark for the 15-kilometer distance, inspiring athletes worldwide to push the boundaries of human performance. As the running community celebrates this monumental achievement, all eyes will be on Kiplimo to see what records he may break next.

Moderate Exercise Isn't Enough to Offset Sitting All Day, Study Says

If you sit for most of the day, even moderate exercise may not undo the health risks of prolonged sitting, according to a new study published in the journal PLoS ONE.

The study included people ages 28 to 49 who, on average, spend more than 8.5 hours sitting each day. Even when participants met the recommended 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week, they still had higher levels of body mass index (BMI) and elevated total cholesterol.

However, those who spent 30 minutes per day doing vigorous exercise—such as running, playing basketball, or swimming laps—had cholesterol levels similar to those of sedentary people five years younger.

For younger adults, vigorous activities seem to be the most helpful in offsetting the harms of extended sitting, said Ryan Bruellman, MS, an author of the study and a doctoral candidate in the Department of Genetics, Genomics, and Bioinformatics at UC Riverside.

Sitting for too long is not only bad for your back, but it may also speed up the aging process.

“When you don’t move all day, your muscles don’t do the job they’re supposed to do in terms of helping to remove blood sugar and helping to break down fats in the blood,” Keith Diaz, PhD, a certified exercise physiologist and an associate professor of behavioral medicine at Columbia University Medical Center, told Verywell.

People who spend their day sitting behind a desk have a 16% higher chance of death and a 34% higher risk of heart disease compared to those who are more active at work, according to a study published in JAMA Network Open.

One in four American adults sit at least eight hours each day. If you fall into this group, what can you do to reduce the risks that come with sitting most of the day?

Watch How Long You’re Sitting Every Day

Exercise is important, but reducing sitting time is key to cutting down on the risks that come with sedentary behavior. A study published in the Journal of the American Heart Association found that older women who sat for 11 to 12 hours per day still had a high risk for heart disease and death even if they were physically active.

“Individuals can be both highly active and highly sedentary. For example, someone could walk or run or go to the gym every day but still sit for more than 10 hours per day across work and leisure time,” said Steve Nguyen, PhD, MPH, a postdoctoral scholar at the Herbert Wertheim School of Public Health and Human Longevity Science at UC San Diego and first author of the study.

It’s not always easy to get up from your desk. But, when possible, try working movement breaks into your routine. Stand up and move around while on the phone, plan walking meetings with colleagues, or consider a treadmill or cycle desk.

“Sedentary behavior is definitely something we should try to reduce,” Nguyen said.

Take a One-Minute Walk Every Hour

Standing desks might seem like a good solution to sitting all day, but standing for too long might also come with risks, according to a recent study published in the International Journal of Epidemiology.

That study found that standing instead of sitting won’t necessarily decrease heart disease risk. It could actually increase the chance of varicose veins or orthostatic hypotension (low blood pressure that causes dizziness and fainting).

“You have to find a way to move during your day. We know without a doubt that movement is healthier than sitting. So if you’re looking to do something, try to break up your sitting time with some walking, not standing,” Diaz said.

Getting up from your desk and taking a light five-minute walk every half hour has benefits for blood sugar and blood pressure, according to a study Diaz conducted last year.

“That’s a really hard ask for a lot of people,” Diaz said. “Our lowest dose that we tested—move every hour for just one minute—still reduced blood pressure by four to five points. If you do it every hour, you still get some health benefit.”

You Have No Idea How Gross Your Water Bottle Is. Here’s How to Clean It.

As an active person, staying hydrated is one of your top priorities. Cleaning your water bottle should be high up on your to-do list, too, but for many of us—let’s be honest—it’s not.

This makes for a humbling (and gross) reality check when you go for a drink, glance down at your mouthpiece, and are forced to reckon with a film of mystery gunk that has collected there since the last time you washed it.

Due to busy schedules, forgetfulness, and a lack of extra tumblers, water bottles get nasty quickly. Although we love the sustainable choice of reusing one, that commitment requires some care-taking to avoid illness and maintain good water-bottle hygiene.

Below, experts dig into the dirty details and share their tips for keeping your water bottle safe and sanitary, no matter how many sweaty hikes or shared sips it endures.

What Types of Bacteria Are Lurking in Your Reusable Water Bottle?

According to the Water Quality Association, a not-for-profit organization in the water treatment industry, all drinking water contains microbes or heterotrophic microorganisms, a catch-all term for types of bacteria, mold, or yeast.

A September 2024 survey that swabbed water bottles found that the most common bacteria in reusable bottles were associated with antibiotic-resistant, hospital-acquired infections like pneumonia and meningitis (which can be fatal), and food poisoning, which comes with symptoms like vomiting and diarrhea.

The survey also concluded that Americans’ reusable water bottles, on average, contain 20.8 million CFUs of bacteria—about 40,000 times more than you’d typically find on a household toilet seat.

Exactly what type of invaders your water bottle collects depends on if it has a screw top with nooks and crannies for germs to stow away in, whether or not you share your bottle with others, or if you use it for anything other than water, like coffee or sports

Sugary beverages, in particular, leave behind nutrients for bacteria to feed on and multiply.

Drinking from a Dirty Bottle Can Make You Sick

If you don’t clean your water bottle properly, all kinds of bacteria can start to grow. Ingesting water from an unclean bottle can result in gastrointestinal or respiratory issues, says Qinchun Rao, a professor of Food and Nutrition at Florida State University.

How to Tell When Your Water Bottle Is Dirty

Acceptable levels of heterotrophic organisms, also known as heterotrophic plate counts (HPC), vary by country. The Environmental Protection Agency’s HPC standard for any given drinking water sample is less than or equal to 500 colony-forming units per milliliter (CFU/mL).

When your water surpasses that threshold, and/or other bacteria strains are introduced to the mix—like when a water bottle goes uncleaned after a workout—water safety is called into question.

You won’t always be able to tell how dirty your water bottle is. That’s a big reason cleaning them falls by the wayside: they “look” clean.

According to the Cleveland Clinic, more noticeable signs of contamination are visible mold spots, an unpleasant smell, cloudy water, or an off-putting taste.

Instead of waiting for it to show signs of grime, just get into the practice of cleaning it daily at a minimum.

However, if you fall behind and skip a few days, remain on the lookout for a tell-tale layer of dark slime known as a biofilm. It’s something that you will likely have to remove your lid and peek inside to notice, especially if it’s only

How to Clean Your Water Bottle

“Treat your water bottle like a utensil,” says Mitzi Baum, the CEO of Stop Foodborne Illness. If it’s dishwasher safe, she strongly recommends running it through a wash cycle.

Below are some more expert tips for water bottle washing.

Clean Your Water Bottle After You Purchase It

When you’ve bought your ideal water bottle, don’t race to use it. Baum says it’s important to clean and sanitize it with hot water before your lips ever touch it—because who knows how dirty its journey to the store was.

Wash Your Water Bottle Daily, and Do a Good Job

Rao recommends washing the bottle with warm, soapy water, especially if you use it frequently or for beverages other than water. (Reader: just rinsing the bottle under some running water doesn’t qualify as cleaning it.)

Clean Your Reusable Straw with a Small, Long Brush

Flushing the narrow spout with water won’t cut it. This is especially the case if your straw is plastic because, as Wu notes about plastic water bottles, they are most easily scratched and, therefore, more likely to harbor bacteria.

Regardless of material, straws are small and compact, making them the perfect hiding

If You Have a Water Bladder, Give It a Similar Treatment

Your hiking water reservoir can be treated like a giant water bottle. Soak it in hot, soapy water or use a cleaning tab, like the Bottle Bright Cleaning Tablets, scrub the inside (including the narrow drinking hose, which will require a slim, straw-cleaning brush), drain it, and rinse it well before refilling for the next adventure. During the soak stage, make sure to also fill the hose with cleaning solution.

Narrow-Neck Bottles Require Attention to Detail

Professor Wu points out that bottles with narrow necks make thorough cleaning difficult. Cleaning one efficiently might take a slender bottle-cleaning brush or, more simply, a soft sponge that’s easy to manipulate around its curves without missing any spots.

Don’t Forget to Wash the Outside

“People often carry their water bottle throughout the day and rest it on various surfaces,” says Dr. Mieses Malchuk, a board-certified family physician in North Carolina, like, for example, in a sweaty duffel or on a musty tree trunk. For that reason, cleaning the outside of your bottle with the same soapy water method matters.

The easiest way to keep your water bottle clean

3 Years Ago, He Weighed Almost 500 Pounds. Now He’s a Marathon Finisher

César Torruella says running has been instrumental in building a healthy life.

In 2021, César Torruella struggled to walk even short distances around his neighborhood in Houston, Texas. Weighing in at 495 pounds, the former vocalist and music teacher underwent bariatric surgery to address critical health issues that were putting his life at risk.

Three and a half years later, Torruella completed his first 26.2 at the 2024 Chicago Marathon, an experience he considers a “celebration” after many hard-fought moments in the 35-year-old’s weight-loss journey.

On race day, Sunday, October 13, Torruella faced setbacks—including a pulled muscle in his right quad, which forced him into the medical tent at mile 17—but he continued on, often pushing through tears in the latter half of the race.

In the tougher miles, Torruella focused on regulating his breath under a compression suit designed to hold in excess skin and prevent chafing beneath his shorts and singlet. He thought about running to his partner, Esteban, at mile 20 in the Pilsen neighborhood. He also focused on who he would become when he finally reached the finish in Grant Park.

“This pain and struggle was necessary to carry me through closing this chapter of my life after losing so much weight,” Torruella told Runner’s World a few days after completing the marathon in 5:58:46.

“I feel like a new version of myself was born as I crossed that finish line.”

Growing up in Puerto Rico and later moving to Houston in 2012, Torruella struggled with weight management for most of his life. When the pandemic forced everyone into quarantine, Torruella ate as a way to cope. “I found asylum in food to a point that it got out of control,” he said. “I became addicted to eating and eating unhealthy.”

In 2021, Torruella weighed almost 500 pounds. He was diagnosed with high blood pressure, pre-diabetes, and hypertension. He was also starting to lose his vision, a condition that can develop as a result of high blood pressure and diabetes.

It was a wakeup call for the singer, who decided to change his habits and undergo bariatric surgery—a weight-loss procedure that involves making changes to the digestive system to help the patient lose weight. After the procedure, patients must make permanent healthy changes to their diet and exercise routine to help ensure the long-term success of the surgery.

Post-surgery in June 2021, Torruella had to relearn the basics of eating (a process that involves different phases, similar to how a baby learns how to eat solid foods) and how to exercise.

“Never in my life did I know what going to the gym meant or what you do when you get there,” Torruella said. “I was learning how to move again, how to accept my body, and how to find love in the foods that nourish me.”

Six months after surgery, Torruella lost almost 200 pounds, a result of medical and family support as well as

“I wouldn’t be closing this chapter of my life if it weren’t for the opportunity I got through TCS,” Torruella said. “They gave me a platform to advocate for arts education and to encourage other teachers and folks that are struggling with obesity that this is possible.”

After the defining experience in Chicago, Torruella is already planning to take on another marathon next year. This time, he wants to run a personal best.

“I will gain a lot more flexibility and freedom to move [after surgery], and then I can start training to finish my marathon a little faster,” he said.

Matt Choi Apologizes for Running with E-Bikes on New York City Marathon Course

The influencer said in a video posted to Instagram, “I have no excuses. Full stop.”Matt Choi, the running influencer who infuriated the running community by bringing two unauthorized e-bikes onto the New York City Marathon course to film him running, has issued an apology.

“I f----- up,” he said in a video posted to Instagram. “I was selfish on Sunday.”Choi made it clear in his video that he understood the consequences of his actions. “We endangered other runners. We impacted people going for PBs. We blocked people from getting water. And with the New York City Marathon being about everyone else and about the community, I made it about myself.” Choi has not responded to a request for comment from Runner’s World.

On November 3, Choi, 29, finished the marathon in 2:57, openly floating race rules with the two vehicles beside him. Runners raised an outcry, and by the evening of November 4, New York Road Runners had disqualified him from the race and banned him from future events.Choi said in his apology video that he will not appeal the organization’s ruling. 

The actions are likely to have financial implications for Choi. The COO of Runna, a training program and app that was partnering with Choi, wrote in a statement posted on LetsRun’s message boards, “We have decided to terminate our relationship with Matt effective immediately.” 

MORE FROM RUNNER'S WORLD ON APPLE NEWS

Athing Mu finally opens up on the pain of failing to make US team to Paris 2024 Olympics

Athing Mu reflected on her challenging season, marked by injuries and disappointment at the US Olympic trials, but remains hopeful, trusting in her faith for a major comeback.

Athing Mu has for the first time expressed her emotions after her unfortunate fall at the US Olympic trials earlier this season.

The former Olympic 800m champion got an injury earlier in the season and had to start her campaign at the US Olympic trials. She had been confirmed to open her season at the Prefontaine Classic but had to withdraw due to the injury.

Mu was off to a great start at the trials, finishing third in her heat before winning the semifinal. In the final, the unfortunate happened as she fell down and faded to a ninth-place finish. Athing Mu tried to bounce back at the Holloway Pro Classic but could only afford a fifth-place finish and ended her season there.

Speaking on the Jinger and Jeremy Vuolo show, Athing Mu pointed out that her season turned out awful and it was something she never expected. She was hopeful of defending her title but after the injury, reality started dawning on her that she might the Olympic Games.

However, she felt ready to get back to the track at the US Olympic trials and making it to the final was a confidence booster for her but things did not go as planned in the final.

“Olympic trials were a very tough time and I guess, just this whole in season part of the year has been really tough because a lot of things have happened, leading up and then post-Olympic trials. About six weeks before the Olympic trials, I tore my hamstring and that was the first thing we needed to heal from before going into the Olympic trials,” Athing Mu said.

“When that happened, I was still kind of hopeful about the Olympic trials but I didn’t know what was going to happen but the idea of going and winning was a little bit diminishing because I knew that healing a hamstring was a pretty tough injury to speed up.

“Making it to the Olympic trials was great and I gained a little bit of confidence throughout the rounds and then running the final, super unfortunate, I did not expect that to happen at all. I was absolutely distraught but finishing the race, I can’t really say,” she added.

After the Olympic trials, she dealt with a lot of emotions before finally getting back into training. After a few training sessions in Europe, she got another injury and could not continue with her season.

She revealed that having to end her season in such a way was devastating but she had to trust in her strong faith.

“I actually broke down a little bit and I didn’t know if I could do it and I decided to get myself together and just trust in what the LORD would do at the end of the season. when I went to train in Europe, I got another injury and knew this season was done,” she said.

Evans Chebet reveals secrets behind his remarkable marathon success

Evans Chebet has disclosed the key principles behind his remarkable marathon success, sharing insights into his disciplined training, perseverance, and the challenges that shaped his journey to global acclaim.

Former Valencia Marathon champion Evans Chebet has become a towering figure in the world of distance running, boasting an illustrious career with 30 marathons under his belt and three World Major Marathon titles to his name.

From humble beginnings in Elgeyo Marakwet County to the global stage, Chebet’s journey to the top is a shining example of determination, dedication and faith.

Reflecting on his achievements, Chebet, who has conquered courses in Boston and New York, says his success comes down to a simple but powerful mantra.

“The young upcoming athletes should exercise patience in their careers and not take shortcuts. My life story is a testament to that. I did not go past primary school, but the number of countries I have visited are numerous,” he said as per Star.

Chebet attributes much of his triumphs to unwavering discipline and a grueling training regimen.

The 35-year-old marathoner has no background in track running, focusing instead on road races from the start to provide for his family.

This unique approach was shaped by financial hardships that forced him to leave school at an early age to support his widowed mother and nine siblings.

“My father died just before I was born, leaving my mother to shoulder the burden of raising 10 children. I had to drop out of school while in Class Four and start burning charcoal to help her,” he recalled.

“Life was really hard, but I knew as a man, I had to do everything to support my family.”

Chebet’s turning point came in 2005 when his uncle, Isaac Koech, introduced him to running and bought him his first pair of training shoes.

Guided by his uncle and inspired by his late father, who had been a runner, Chebet began training with unwavering determination.

His big break came in 2006 when coach Claudio Berardelli invited him to join the Rosa camp in Kaptagat, where he honed his skills for the global stage.

“Coach Berardelli recruited me and began training me. In so many ways, he has moulded me into the man I am today,” Chebet said, acknowledging the critical role his mentor played in shaping his career.

Over the years, Chebet’s path to glory has been marked by strategic planning and meticulous preparation.

For instance, leading up to his impressive performance at the New York Marathon, he focused intensively on hill work.

“I had trained adequately before the New York race. My main area of focus was hill work and long runs. I used to do 20km to 30km of hill work every day as part of my training,” he revealed.

Despite his rigorous training and consistent results, Chebet has faced setbacks, including being overlooked for Kenya’s Olympic team.

However, he remains optimistic, using each challenge as motivation to push harder.

“It was heartbreaking not to have been included in the team for the Olympics. I know if I had been there, I would have no doubt come back home with gold,” he said.

Chebet’s career highlights include victories at the 2019 Buenos Aires Marathon, the 2020 Lake Biwa and Valencia Marathons, and back-to-back wins at the Boston Marathon in 2022 and 2023.

His win in New York in 2022 further cemented his status as a world-class athlete.

“My target next season is to win both New York and Boston. It’s something I know I am capable of, and I will work towards it,” he said, expressing his desire to continue building his legacy in 2025.

Balancing his career and family life, Chebet draws inspiration from his five children and his wife, Brillian Jepkorir, who is also an athlete.

“I hope my children will take up running in the future,” he said.

To aspiring runners, Chebet offers invaluable advice rooted in his life experience.

“Be prayerful and learn to invest wisely to secure your futures. More importantly, exercise patience and avoid shortcuts. My journey proves that success is possible even when starting from nothing."

From Beginner to Advanced Runners: How Often Should You Be Lacing Up? Experts Break Down What Factors to Consider

Use these tips for figuring out your ideal running frequency.

Just like there’s no “best” running shoe for everyone, or training plan, or energy gel, there’s no ideal running frequency for all runners. Even though many runners ask how often they should run, the days per week you lace up depends on factors that vary from one individual to the next. Even when you do settle into a pattern that works for you, your approach may need to shift as aspects of your training (and life, in general) change.

However, there are some general guidelines that can help new runners identify a healthy starting point for how often to run, as well as some guidance more experienced athletes can follow to decide if it’s time to dial up or scale back on their weekly runs. Runner’s World spoke with Alison Marie Helms, Ph.D., UESCA-certified running coach and founder of Women’s Running Academy, and Raj Hathiramani, certified running coach at Mile High Run Club in New York City, to get their expert advice. Here’s what you need to know.

Factors to Consider When Determining How Often You Should Run

Before designing a personalized training schedule, any qualified coach will take the time to understand their runner, both as an athlete and a fully-realized person with a life outside of running. So, whether you’re working with a pro or developing a plan on your own, consider the following factors when deciding how often you should run:

Goals

Determining your running goals is a good place to start figuring out how often to run. Do you want to set a new half-marathon PR? Finish your first ultra? Improve your cardiovascular health? What you hope to accomplish can help you determine your overall running volume, which informs how many times a week you should ideally run.

“People who have more specific time or distance goals may be running more frequently per week, and those who have more fitness or wellbeing-oriented goals might be running less frequently,” Hathiramani says. Among runners with performance-related goals, those who race longer distances may need to run more often than those with their sights set on shorter distances.

Experience

Two runners can have the same goal, like finishing their first marathon, for example. But if one marathon hopeful is brand new to running and the other has multiple 5K, 10K, and half-marathon races under their belt, their training frequency should look different.

“It’s never a good idea to do too much too soon,” Hathiramani says. He recommends new runners gradually ease into running, even using a walk/run approach, and avoid running on back-to-back days. “This is

Running one to two days per week is also ideal for those just getting into running. You can do a walk/run workout or go for a quick, slow jog down the block. The goal is consistency if you’re looking to jumpstart a new workout habit.

Three Days a Week

For many runners, lacing up three days a week strikes a balance between feeling substantial and attainable. You can get in a variety of runs and still have plenty of time for cross-training and recovery. For example, you may plan a long run for the weekend, an interval on Tuesday, and a tempo run on Thursday. That still leaves four days for rest and activities like strength training and mobility work.

This frequency may be ideal for someone training for a short distance, like a 5K, but it may not be adequate for all runners with long-distance racing goals, like a half marathon or longer, Hathiramani says.

Four to Five Days a Week

For Hathiramani’s client base, which is primarily half marathon and marathon runners, four to five days a week is the “sweet spot,” as it allows runners to vary their training and accumulate the volume they

→At first, keep your volume the same

For example, if you’re used to running 12 miles over the course of three days, add a day of running but keep your total weekly mileage at 12. Helms recommends doing this for a week or two before adding additional miles to your runs.

→Increase overall volume gradually

The general rule of thumb is to increase your overall weekly mileage by no more than 10 to 15 percent. (However, if your current mileage is relatively low—like five to 10 miles per week—you’re probably safe to increase by up to 30 percent, Helms says.)

→Take “step-back” weeks

Every few weeks, reduce your mileage by a small percentage. For example, if you went from 20 to 22 miles in week one, then to 24 miles in week two, and 27 miles in week three, drop back down to 20 miles in week four. “You’re still running, but you’re letting your body recover, maybe taking an extra rest day or reducing your average mileage, and letting it sort of realize some of the endurance and aerobic capacity gains you’re making,” Hathiramani says.

→Resist the urge to “catch up”

Adjusting to a more demanding

“Consistency is a really important way to instill discipline and motivation in your training to help you achieve your goal,” Hathiramani says. “That being said, there are things out of your control that may make it hard for you to be consistent, and that’s okay.”

Running More Relaxed Can Improve Your Performance—Here’s How to Do It

Experts share their best tips to help you stay calm, cool, and collected while you’re out on the run.

It’s possible to run fast without clenching every muscle in your body. Just look at some of the pros like Cole Hocker, Nikki Hiltz, or Sarah Vaughn who seem to clock seriously fast times while making it look like an easy walk (er, run) in the park.

These pros and many others have mastered running with slack shoulders, fluid arms, and a powerful stride, all while seeming light on their feet. It’s the art of running relaxed—and it can actually help your performance.

Experts encourage you to run relaxed on easy and long run days—those workouts where you’re meant to go at an easy effort. But running relaxed is a tool you can use to your benefit for any type of run.

“It is important to remain relaxed in terms of not recruiting muscles that don’t need to be recruited, because that can increase the energy that you’re using for the run,” Heather Milton, M.S., exercise physiologist at NYU Langone Health’s Sports Performance Center tells Runner’s World. This can cause you to fatigue and slow down more quickly, she explains.

For example, lifting your shoulders up toward your ears or tensing up your face while you run requires more energy than letting your upper body and jaw hang a little looser. This could also affect form: If you’re running tensely upright, without a forward lean, you’re less able to activate the glutes, and your knees take on more force, potentially leading to knee pain, Milton explains.

To help you perfect the art of running relaxed and get the most out of your workouts, we tapped experts for their best tips.

Quick Forms Tips to Help You Relax on the Run

When it comes to running relaxed, maintaining the proper running form is key and will help improve your efficiency. Although not everyone’s stride is the same, keep these cues in mind while you’re out clocking miles:

➥Keep Your Upper Half Loose

Run

➥Lean Forward

“What we want to see is that there is a slight angle of your running, so from your ankle through your hips, through your shoulders, you’re progressively closer to your target, looking forward,” Milton says. You can imagine your body in a slight diagonal line as you run forward. This will enable a greater amount of lower leg activation, better push off, and better hip extension. It can also reduce your risk for injury and improve your performance, she explains.

➥Make Your Center Stable

“The core should be a stable column on which we run and can have more effective push off,” says Milton. This is why it's important to build core strength, she adds.

➥Drive Forward With Your Feet

In terms of your feet, Milton recommends you focus on swiping the ground behind you while you run.

8 Tips to Help You Stay Relaxed on the Run

Beyond fixing your form, here are a few things you can try leading up to race day and during your run to help you maintain that relaxed run posture. Rather than implementing all of these tips at once, try out a few of them to see which ones work best for you so you stay calm, cool, and collected on the road.

1. Work on Your Mobility

Limited range of motion can hinder your ability to run more relaxed.

“It really takes access to every joint movement in the body,”John Goldthorp, a certified personal trainer and run coach tells Runner’s World. If you can’t freely move your joints, then you can’t make the necessary movements that you need to help you run really well, he explains.

This is why he recommends working through different planes of motion (front to back, side to side, and rotational) before you run and even on non-running days.

To do that, practice moves like standing cat cow, side bends, and rib cage and pelvic rotations, all of which work the spine and upper body through the different movement patterns. Also, work on pronation

Working with a physical therapist or functional mobility specialist can also help you address these areas so you can improve your range of motion and run more fluidly.

2. Address Any Pain Areas

As you can imagine, or might have even experienced, running with pain can hinder your ability to relax. This is why Milton recommends strength training as a way to address some of your pain points.

For example, address shin splints by strengthening your feet, ankles, calves, and hips. Target pain associated with runner’s knee by strengthening your hips and inner quads.

“Strength training is a great way to make sure that your body is ready for the run,” says Milton.

3. Add Strides to Your Calendar

The key is to practice running short bouts at different paces like your easy, marathon, half marathon, 10K, 5K, and mile pace while relaxed, says Goldthorp. He recommends you start by introducing strides toward the middle or second half of an easy run.

“Like any new stimulus, you’ll want to introduce things gradually both in terms of how many repetitions you do and how fast you’re running them,” he explains. This may mean running four reps of 20-second strides with

Lastly, take a few minutes to gradually progress from a slow walk to a brisk walk and then to a light jog, says Goldthorp. “I always think to myself, I’m not really going to hit my ‘training pace’ for probably about 15 minutes,” so don’t rush it, he says.

This will not only help you ease into the run better, but it can help you find your rhythm more easily and allows you to remain relaxed as you adjust from not running to running slowly to running at a quick clip. Just remember to keep that loose feeling through each progression.

5. Complete a Quick Self Scan

Before you head out for a run, Goldthorp recommends you take note of where you typically hold tension in your body. For example, do you clench your jaw or shrug your shoulders?

“Scan your body. If you notice tension, see if you can let it go, see if you can soften that area,” he says. You can also visualize that area of your body flowing like water.

Then, on the run, check for specific body cues, says Milton. For example, make sure you’re bringing your arms back directly behind you and then letting

If you’re running with a watch on race day “check in and check your splits and make sure that you’re not running too fast, which can create a lot of undue tension,” Milton adds. If you are going too fast, she recommends coming back to your breathing and making sure it feels appropriate for your target pace.

8. Don’t Be Afraid to Give It Your All

There might be times, especially at the end of a workout or race, where we’re willing to get ugly and push past our comfort zone to hit your goal time or beat an opponent, says Accetta. In these moments, it’s acceptable to push yourself even if that means tensing up a bit.

The key is recognizing when to kick it into high gear, like when you’re sprinting to the finish. You don’t want to waste all your energy too soon, Accetta explains. Even when you do pick it up, remember some of those form tips of keeping your upper body loose and your jaw slack so your legs have the energy they need to turnover fast.

Are distance intervals easier than time?

Minutes or meters? We delve into what's easier for interval training.

As the 2024 racing season winds down, many runners are shifting their focus toward winter base training. While goal races are still months away, staying motivated for off-season workouts can be challenging. Last week, I found myself in that position when my coach presented me with two workout options: three reps of four minutes at 3:20/km paired with six reps of two minutes (at a bit faster), or three reps of 1,200 metres and six reps of 600 metres. I chose the second option.

On paper, the workouts are different, but they both have the same aim to improve 5K/10K speed and threshold levels. The question is: does knowing the exact distance make the session feel easier than time-based intervals?

A psychological advantage

With distance intervals, the start and finish are clearly defined. For instance, when given one-kilometre reps, you know exactly where each begins and ends. Many runners find comfort in seeing their progress in measurable terms, which is why structured workouts on a track are popular. For example, if you’re completing a 1,200-metre rep on a standard 400m track, it offers three distinct checkpoints—one per lap—helping you break the effort into manageable chunks. Hitting those markers can provide a psychological boost, making the workout feel more achievable

Time-based intervals, on the other hand, lack these physical endpoints. Each rep relies on the clock, requiring runners to maintain focus and effort without the aid of visible milestones. This can make the session feel more open-ended, even if the physical demands are identical to distance intervals. With time intervals, you’re left to pace yourself based on feel, pushing through the uncertainty of not knowing exactly how far you’ve gone—or have left (unless you’re looking at your watch).

What’s best for you?

Both distance- and time-based intervals are effective for building speed and threshold levels. The choice depends on your personal preference and mental approach to workouts. If you thrive on structure and measurable progress, distance intervals might feel more manageable and motivating. But if you’re looking to embrace discomfort and practice sustaining effort without clear markers, time intervals can offer a unique challenge.

While distance intervals may seem easier, that’s not to say time intervals should be avoided entirely. Alternating between the two can develop mental and physical strengths, helping you become a stronger, versatile runner. Whether you’re counting minutes or metres, the ultimate victory is getting out there, putting in the work, and reaching your goals.

Turn up the pre-run tunes to banish mental fatigue, science says

We all know that music can give us that extra boost to pick up the pace, but here’s the surprising part: music doesn’t just motivate us—it actually tricks our brains. New research from the University of Edinburgh suggests that cranking up your favourite playlist might be the secret to powering through a mentally tough run. The study, published in the Journal of Human Sport and Exercise, found that listening to self-selected, high-energy music can help combat mental fatigue, letting runners keep their performance levels up even when their minds feel wiped out. Here’s what you need to know to harness the hidden power of your favourite playlist.

Some research suggests that music can help runners improve their cadence, leading to a more efficient pace and fewer injuries. But music might just be the key to unlocking next-level endurance by easing mental fatigue and making even tough runs feel manageable.

Testing the power of motivational music

Researchers recruited 18 fitness fans and split them into two groups. Each group faced a mentally challenging, 30-minute cognitive test designed to leave them feeling mentally fatigued. One group took on an interval running workout afterward, while the other tackled a 5K time trial. Each runner completed their workout twice: once with music and once without. But the playlists weren’t just random—participants handpicked tracks they found especially motivating, rating them on factors like beat, melody and tempo. Songs included motivational tunes like “Eye of the Tiger” by Survivor and “Run This Town” by Jay-Z.

The results? When runners were able to listen to their self-selected playlists after the mentally taxing task, they performed just as well as they did when they weren’t fatigued. Interval runners with music performed better than those running in silence, and those running the 5K saw a small, but notable, improvement in their times.

How music might help

According to the researchers, these improvements might come from music’s ability to alter perception. By drowning out the discomfort and making the exercise feel less taxing, tunes can help mentally fatigued runners push through at higher intensities. As Dr. Shaun Phillips, lead author of the study, puts it: “The findings indicate that listening to self-selected motivational music may be a useful strategy to help active people improve their endurance running capacity and performance when mentally fatigued.”

The takeaway

Researchers say future studies could explore how music impacts performance in different settings—whether it’s race-day intensity or a casual run through the neighbourhood—and how it affects a wider range of runners.

For now, let your playlist do the work. The next time your brain feels zapped after a long day of meetings, hit play on those favourite tracks. They might not only lift your pace, but also push aside lingering mental stress and make those miles fly by.

Robots are taking over marathons in China

A surprising number of robots have been spotted participating in marathon events in China in just one week. At the Yizhuang Half Marathon in Beijing on Sunday, Tiangong the Humanoid Robot was spotted cheering on participants before joining the race with 100m to go, crossing the finish line and earning a medal. At the Hangzhou Marathon in Hangzhou, China, on Nov. 3, two quadruped robots acted as official pacesetters and cheerleaders while running alongside participants.Tiangong is the world’s first full-sized fully-electric humanoid robot, weighing in at 43 kg and standing at 163 cm. Its functions included waving, shaking hands and posing, according to Global Times.

The quadruped robots, Go2 and B2, were showcased in Hangzhou with different roles. Go2 provided runners with music, messages of encouragement and safety tips along the race course. It is also reportedly capable of shaking hands and performing backflips and handstands.B2 set out at a steady pace for the half-marathon, providing runners with a reliable gauge of their pace. Tests were conducted to assess the machine’s ability to respond to humans and obstacles on the course. During the race, B2 wore bunny ears to emphasize its role as a pace-setting rabbit.The robots’ abilities are not limited to running and maintaining steady paces. The machines can reportedly provide runners with real-time feedback on factors such as temperature and heart rate. The androids are also useful for upholding and enhancing safety measures during the event, facilitating real-time monitoring and detection of security or medical emergencies–even transporting medical supplies quickly across the venue when needed.The benefits of the two- and four-legged robots suggest their prevalence at marathon events will continue to increase in coming years.

Bernard Koech: How I broke free from alcohol to reclaim my life and inspire other athletes

Marathoner Bernard Koech shares his journey from alcohol dependency to redemption, inspiring athletes to avoid similar pitfalls and embrace resilience.

If you love alcohol a little too much, the weekend drink can quickly become a daily ritual, gradually pulling you away from the things and people you once held dear.

For two-time Haspa Marathon Hamburg champion Bernard Koech, this slippery slope into dependency was one he stumbled down for years, reaching a point where he felt trapped, isolated and far from the promising career he had built as an elite Kenyan marathoner.

In his journey from darkness to redemption, Koech now shares his story to inspire fellow athletes and men facing similar pressures, advocating for change and awareness around the dangers of substance abuse.

During his peak years, between 2015 and 2020, Koech was an admired marathoner known for his speed and strength, but his private life was becoming a struggle.

What began as a casual drink to unwind after training eventually spiraled into heavy drinking sessions with friends.

“Somewhere at the beginning of 2015, I started doing that,” Koech says in a past interview with NOS.

“Instead of going to bed after training, I looked for entertainment elsewhere.”

His growing dependence on alcohol started to overshadow his discipline, the very trait that had fueled his athletic success.

Koech recalls how he became increasingly disconnected from family, friends, and even his coach.

His drinking, initially limited to weekends, quickly morphed into a daily necessity that he would indulge in secret.

“At one point, I no longer drank in public, but smuggled bottles in during training camps to drink in anonymity,” he says.

The more he drank, the more isolated he became, as relationships with loved ones became strained and his motivation for training waned.

His performance started to reflect his inner turmoil, as his times slowed and his name began to fade from the competitive marathon landscape.

The isolation brought about by the COVID-19 pandemic became an unexpected turning point for Koech.

With events canceled and sponsors withdrawing, he was left with few options and limited financial support.

With no distractions to hide behind, he was forced to confront the reality of his life and how much he had given up to a habit that no longer served him.

Gradually, he realized that he had to reclaim his life not only for himself but also as an example to others who might find themselves in the same struggle.

For the last four years, Koech has dedicated his life to supporting fellow athletes, particularly young men vulnerable to the pitfalls of fame, stress, and societal expectations.

Each week, he meets with Kenyan athletes to talk about resilience, recovery and the importance of building a life that goes beyond momentary highs.

His experience has also motivated him to address issues like mental health, financial planning, and the pressures of modern relationships.

"For an athlete, discipline is the greatest condition for success," he says, highlighting the need for self-control not just in training but in everyday life.

Koech’s journey is a testament to the strength it takes to turn one’s life around, especially in a society where drinking can be culturally ingrained and sources of emotional support can be limited.

Recognizing the unique societal pressures men face, Pulse Kenya, in partnership with Money Clinic, has organized the second edition of the Average Joes forum.

This event, scheduled for November 23, 2024, will provide a supportive environment where men can openly share experiences and gain insights on topics from mental health and fatherhood to financial responsibility and social issues.

With a small registration fee of Sh500, attendees can register here to join this life-changing forum, designed to support men in their journeys toward healthier, more balanced lives.

Chebet and Aregawi poised to strike in Seville

The Cross Internacional de Itálica in Santiponce on the outskirts of the Spanish city of Seville – the fifth Gold standard meeting in the current World Athletics Cross Country Tour – always boasts a quality line-up, and this year’s race on Sunday (17) features the most prominent line-up so far this season.

Entries for the women’s race, contested over 7.5km, are headed by Kenya’s two-time world cross-country champion and double Olympic gold medalist Beatrice Chebet. The 24-year-old has enjoyed a superb season, topped by her 5000m and 10,000m titles at the Paris Olympics, three months after becoming the first woman to dip under the 29-minute barrier for the latter distance thanks to a 28:54.14 clocking in Eugene on 25 May.

Chebet, who is also the reigning world champion and world record holder for the road 5km, will be making her third appearance here following her runner-up spot in 2020 and her third place in 2021. It will be her first race since her 14:09.82 5000m victory at the Diamond League Final in Brussels.

She will start as the overwhelming favourite for the victory, though she’ll face quality opposition in the form of compatriot Mercy Chepkemoi and Kazakhstan’s Daisy Jepkemei. The latter finished seventh at this year’s World Cross Country Championships in Belgrade, and more recently she captured a commanding win in Atapuerca last month.

Chepkemoi is fresh from a fine win in Cardiff last Saturday. She placed fourth over 5000m at the World U20 Championships in Lima in August, finishing just behind bronze medalist Charity Cherop of Uganda, who will also be racing in Santiponce this weekend.

The line-up also comprises Diana and Sharon Chepkemoi, who finished third and seventh respectively in the steeplechase in Lima. Both also competed in Soria last Sunday where they finished third (Diana) and fourth (Sharon).

Meanwhile, France’s Alice Finot, who set a European record of 8:58.67 when finishing fourth in the steeplechase at the Paris Olympics, will be contesting just her second cross-country race in the past seven years.

Portugal’s Mariana Machado recently finished sixth in Atapuerca, sandwiched between Spanish cross-country champion Carolina Robles and Olympic 1500m finalist Agueda Marques who finished fourth and seventh respectively there, closely followed by Maria Forero, the 2022 European U20 cross-country champion. All of them will renew their rivalry this weekend.

European 5000m bronze medalist Marta García, meanwhile, will be making her only cross-country outing of the winter before focusing on the indoor season.

The men’s race has been reduced to 7.5km which plays into the hands of the middle-distance specialists. But that shouldn’t be a problem for Olympic 10,000m silver medalist Berihu Aregawi, as the Ethiopian is also the third-fastest man in history over 3000m.

The 23-year-old opened the year in style by retaining his silver medal at the World Cross Country Championships in Belgrade before setting a 10,000m PB of 26:31.13 in Nerja. Following his Olympic silver in Paris, he clocked an Ethiopian record of 7:21.28 for 3000m and won the 5000m at the Diamond League Final in Brussels.

Sunday’s race will be Aregawi’s first cross-country outing this season, but fellow Etiopians Ayele Tadesse and Wegene Addisu have already made a mark on the tour, finishing second and fourth respectively in Soria last weekend.

Yet Aregawi’s fiercest opposition should come from Burundi’s Rodrigue Kwizera and Spain’s Thierry Ndikumwenayo. Kwizera is still unbeaten this cross-country season, having won in Amorebieta, Atapuerca and Soria. He has successively finished first, second and third on his appearances in Seville over the past three years.

Meanwhile, his training partner Ndikumwenayo – winner in Seville in 2022 – is the European 10,000m bronze medallist and lowered his 10,000m PB to 26:49.49 for ninth place at the Paris Olympics. Ndikumwenayo will travel to Seville from his altitude stint in Sierra Nevada where he’s building up for the European Cross Country Championchips in Antalya on 8 December.

Watch out too for Uruguay’s Santiago Catrofe. He boasts PBs of 7:37:15 for 3000m and 13:05.95 for 5000m and was a surprise winner in San Sebastian two weeks ago when he kicked away from Uganda’s Martin Kiprotich, who’ll also be in contention on Sunday.

Kiprotich will be joined by his compatriots Kenneth Kiprop, Dan Kibet and Hosea Kiplangat. The former is the world U20 5000m bronze medallist and triumphed in Cardiff where Kibet had to settle for third.

The Spanish charge will be led by European indoor 3000m silver medallist Adel Mechaal, US-based Aarón Las Heras, national 10km record-holder Abdessadam Oukhelfen, and the always consistent Nassim Hassaous.

Past winners in Seville include Fernando Mamede (1984 and 1985), Paul Tergat (1998 and 1999), Paula Radcliffe (2001), Kenenisa Bekele (2003, 2004 and 2007), Faith Kipyegon (2016), Joshua Cheptegei (2018) and Jacob Kiplimo (2019).

Temperatures between 22-24C are predicted for the time of the elite races on Sunday.

Former pro runner arrested for relationship with high-school student

Charlotte, N.C., high school running coach and former elite runner Matthew Elliott was arrested on Wednesday and charged with two counts of “indecent liberties” with a student. Last Friday, the victim, who is now an adult, came forward to the local police department, reporting the inappropriate relationship she had with Elliott, who was her cross-country coach while she was enrolled at the school, Charlotte Country Day.

Reportedly, the victim told officers that Elliott flirted with her and made “numerous advances,” and that they had an inappropriate relationship.

Elliott, 39, had been a coach and a substitute teacher at the high school since 2015. After the allegations emerged, the school terminated Elliott’s employment, barred him from their campuses and informed families and alumni of the misconduct. The statement revealed that the victim attended the school within the past few years.

“America’s fastest kindergarten teacher”

The development comes years after Elliott rose to fame in 2013 after placing fourth in the 1,500m at the U.S. Track and Field Championships, beating elite runners while teaching full-time. An emotional post-race interview with Elliott went viral; the athlete even received autograph requests in the mail. That year, he was referred to as “America’s Fastest Kindergarten Teacher,” and was a cover model for both Runner’s World and Running Times magazines.

Elliott was a kindergarten through third-grade teacher for children with special needs at the Palmetto School in Rock Hill, S.C. The magazine story revealed that the teaching job required Elliott to act as a bus driver as well; he drove the kids to and from their homes before and after school.

During his career, Elliott was coached by American Distance Project coach Scott Simmons and joined the Team Indiana Elite running group alongside athletes such as William Leer. He broke the four minute barrier on multiple occasions and became a Brooks-sponsored athlete.

He set his sights on making the 2016 U.S. Olympic team, and gave inspirational talks to cross-country teams about his journey. In 2021, Elliott was featured in a podcast for The Unearthing Project, where he shared his running and coaching stories. Elliott hasn’t competed since 2019, according to his World Athletics profile.

None of the recent allegations against Elliott have been proven in court. News sources report the former coach was held on a USD $10,000 bond and was released on Thursday morning, but was set to face a judge that afternoon.

Valencia Marathon up in the air after flooding hits region

As severe flooding continues to affect many areas of Spain, the 2024 Valencia Marathon, scheduled for Sunday, Dec. 1, may face cancellation. According to recent reports, Valencia is under high alert due to the resurgence of storms that recently left parts of the city submerged in mud and debris, killing more than 200 residents. The recent rainfall and damage raise concerns about the city’s ability to safely host an event of this scale in two weeks. 

Though the marathon course was relatively unaffected by the Oct. 29 storm, widespread damage elsewhere has led organizers to consult with local authorities to determine whether the race can safely go forward.

The race’s lead sponsor, New Balance, has already scaled back its plans, cancelling the hospitality and activation events planned around the marathon. On Wednesday, the brand sent an email to ambassadors, influencers and athletes, showing support for Valencia: “While the city is focused on recovery efforts, we still believe this event could bring the running community together in solidarity with Valencia. Runners are encouraged to defer their participation to 2025 and 2026, though New Balance will continue to provide bibs and accommodations for this year’s participants if it goes ahead.”

The marathon has historically drawn more than 30,000 runners from around the world, bolstered by its reputation as one of the world’s fastest courses. However, safety concerns have already led the city to cancel this weekend’s Grand Prix motorcycle race (2024 Valencia GP). A source within the Valencia Marathon organizing committee has indicated that while they are committed to moving forward if possible, the decision ultimately rests on government officials and local authorities.

Some athletes have already begun exploring alternatives, including Toronto’s Cory Nagler, who has invested nearly CAD $4,000 in flights, trains, accommodations and entry fees to run Valencia. Nagler, who has trained for the last six months, still remains hopeful but is preparing backup plans. “Valencia is still plan A, but Turin is plan B,” he says. Nearby marathons in Italy (Turin and San Remo), scheduled for the same day, offer potential options for thousands seeking certainty.

The race has told registrants they plan to make a decision in the near future, as the officials continue to monitor the safety and feasibility of holding one of the year’s biggest international running events amid ongoing recovery efforts.

'The track is my escape' - Kenny Bednarek reveals how racing connects him to his lost family

Kenny Bednarek has a mission beyond medals at the Paris Olympics, seeking to reconnect with his biological family through victory.

Double Olympic silver medalist in the 200 meters Kenny Bednarek embarked on a journey to the Paris Olympics fueled not only by his ambition to win but by a profound personal quest.

While athletic triumph was a priority, Bednarek’s deeper mission was to reconnect with the family he lost as a young child.

Abandoned by his biological parents and placed in foster care, Bednarek has often spoken about his childhood, growing up under the love and guidance of his foster mother, Mary.

Though grateful for the family he found, his past remains a powerful motivator driving him toward the top of the podium.

“The track was, uh, a way to, I guess, escape my worries. That’s where I felt most free," said Bednarek in Sprint docu-series season 2.

For the 26-year-old, every race is not just an athletic endeavor—it is a search for a deeper sense of belonging.

As a child, Bednarek’s life took a dramatic turn when he was separated from his biological family and entered foster care.

Although he found a home and a mother who offered him unconditional love, the mystery of his roots has lingered.

His adoptive mother, Mary, has been an unwavering source of strength, cheering him on from the stands at every major competition, from U.S. trials to international meets.

“My mother loves to scream,” Bednarek joked in the interview, highlighting her enthusiastic support.

Bednarek also opened up about the emotional layers tied to his Olympic dreams.

“Winning the Olympic gold could help me find out more about myself, my heritage, and, you know, my biological brothers and sisters that I’ve had. They’re out there somewhere, and, you know, maybe after winning this gold medal could help me find that out, find where they’re at,” he shared in episode 4.

For Bednarek, the stadium is not merely a venue for competition but a place of solace where he feels closest to his heritage.

“When I always step on the track and the gun goes off, that’s where I most feel like. This is the only thing I have so far of, like, my heritage," he admitted.

Since he was young, racing has been his escape, a place where he felt free and connected to his roots.

Now, as he fights for a gold medal, he hopes that standing atop the podium might spark new opportunities to trace his biological family.

The two-time Olympic silver medalist’s rise in the sprinting world has been meteoric, with victories in Diamond League races, World Championships, and the Olympics.

But even with his accomplishments, he has often felt overlooked.

“You know, the media hasn’t really paid attention to me as much as everybody else,” he shared.

With his foster mother Mary cheering from the stands, Bednarek’s quest for victory in Paris is a personal mission.

“I’m going to be the top dog when the gun goes off,” Bednarek confidently asserted, embodying his determination and resolve.

For him, this race is more than just another competition—it’s a step closer to piecing together his story.

The Olympics, for Bednarek, is an opportunity not only to prove himself on the global stage but to finally bridge the gap between his past and present.

Botswana’s Letsile Tebogo criticizes Netflix series SPRINT for American bias

As Season 2 of the Netflix track and field series SPRINT premiered on Wednesday, one of the star athletes featured, Olympic 200m champion Letsile Tebogo, has already voiced his disappointment. The 21-year-old sprinter was frustrated with what he saw as an American bias in the docuseries, which follows the world’s top sprinters and their journey to the Paris 2024 Olympics.

Tebogo, who made history for Botswana by winning two medals at the Olympics—one of them being the nation’s first-ever gold—doesn’t appear until 22 minutes into the final episode. The series had promised to feature Tebogo, alongside notable Olympians such as Noah Lyles, Gabby Thomas, Fred Kerley, Kishane Thompson, Julien Alfred, Kenny Bednarek, Shericka Jackson and Oblique Seville. However, Tebogo felt the focus skewed heavily toward the four American athletes, particularly Lyles.

Tebogo took to X to share his disappointment, sharing he was excited to watch but felt the show was overly focused on American athletes, with him portrayed more as a supporting character to the American sprinters.

His sentiments echo those of Marie-Josée Ta Lou-Smith, Africa’s 100m record holder from Ivory Coast, who also criticized the Box To Box producers earlier this year after SPRINT Season 1 excluded her from the final cut, despite extensive filming. “I feel really disrespected, because when you say you are going to produce a series about the fastest sprinters in the world, you should show everyone, not only those who win,” Ta Lou-Smith shared with The Inside Lane. She highlighted the need for equal representation, noting, “I am the African record holder; I deserve respect.”

The documentary series is produced by Paul Martin at Box to Box Films, the same production company behind other Netflix successes such as Full Swing and Formula 1: Drive to Survive. On social media, track fans have begun calling on the producers at Box-To-Box Films to consider a more international approach in future seasons, noting that they seemed to have disregarded the American bias from Season 1.

'Success is more than money' - Eliud Kipchoge warns athletes against the lure of quick riches

A mental health crisis in sports has forced Eliud Kipchoge to urge young athletes to prioritize career and values over money, hoping to guide them away from depression and doping risks.

Former world marathon record holder Eliud Kipchoge is urging upcoming athletes to prioritise their careers and personal values over the lure of fast money.

In light of rising mental health concerns and growing cases of doping in sports, Kipchoge has called on young athletes to shift their focus from chasing quick financial gains to building lasting careers with integrity and resilience.

Kipchoge, a two-time Olympic gold medallist and celebrated for his record-breaking marathon runs, has dedicated himself to nurturing the next generation of sportsmen and women.

“I am trying to talk to the young people because no one has really gone under the skin of athletes. There is a lot going on under their skins but above all we need to sensitise them that life is not all about money,” Kipchoge emphasised as per TelecomAsiaSport.

“You need to have your own values as a person, and that is what should drive you.”

With a career marked by perseverance, Kipchoge understands the challenges that athletes face both on the field and behind the scenes.

He hopes to use his influence to guide young athletes in prioritising personal values, mental well-being, and career longevity over the fleeting allure of fame and money.

He is deeply concerned with the current state of affairs, especially as he sees the tragic impacts of depression and substance abuse on those who struggle to cope.

Recently, the sporting world has been rocked by the deaths of young athletes who succumbed to the pressures of the industry.

Last month, former world Under-20 champion Kipyegon Bett tragically passed away after battling depression and alcoholism, according to close family members.

In another tragic incident, Clement Kemboi, a former All Africa Games steeplechase champion, was found to have taken his own life at his home in Iten.

In response, Kipchoge is determined to do more than just compete—he wants to inspire change within the sporting community.

"I will still continue talking to them," he said, expressing his dedication to counseling and supporting young athletes.

"And if all of us can come together and get our minds together, we can get rid of these things. It is unfortunate that we can lose athletes at such a young age, and it is more unfortunate that we can have young people get into depression and die."

Kipchoge has witnessed how the pressure for financial success can steer young athletes down dangerous paths, often leading to doping as a shortcut to fame and prosperity.

He attributes much of the current doping crisis to the culture of seeking quick, easy money, rather than focusing on building a reputation of dedication and integrity.

Despite the challenges, he remains hopeful that a positive shift is possible if athletes receive the right mentorship and guidance early in their careers.

The celebrated marathoner believes that with open conversations and a community effort, young athletes can learn to see beyond monetary gains and understand the importance of a balanced life that honors their mental health, values, and long-term goals.

"There is a need for athletes to understand that a fulfilling life extends beyond medals and money," Kipchoge said, expressing his optimism for change. "

"The fame and fortune are secondary to the peace and pride of knowing you did it the right way."

Kiplimo Set to Defend Title in Star-Studded NN Zevenheuvelenloop Race

Uganda’s Jacob Kiplimo returns to the NN Zevenheuvelenloop (Seven Hills Run) on Sunday, November 17, aiming to defend his title in the 15km race, which last year saw him match the world record.

Kiplimo, one of the brightest talents in distance running, will be joined by an elite lineup, including his half-brother, reigning marathon world champion Victor Kiplangat, adding extra competition to an already loaded field.

Other big names set for NN Zevenheuvelenloop Race

Great Britain’s Marc Scott, Belgian marathoner Koen Naert, and Nils Voigt of Germany are also set to compete, promising a highly contested race on the rolling hills of Nijmegen. A strong domestic lineup looks to challenge the Dutch record, with national runners such as Mike Foppen, Richard Douma, Filmon Tesfu, Khalid Choukoud, Frank Futselaar, and Gianluca Assorgia joining the field.

NN Zevenheuvelenloop Race women’s race will be hot

In the women’s race, Norway’s Karoline Bjerkeli Grøvdal leads a strong roster and will face Ethiopia’s Mizan Elam and Ireland’s Fionnula McCormack. Dutch hopefuls Diane van Es, Maureen Koster, and Jill Holterman will also race alongside Rachel Klamer, a seasoned Olympic triathlete representing the Netherlands.

The NN Zevenheuvelenloop’s hilly course and competitive field promise an exciting race as top international and local athletes chase records and titles in one of the Netherlands’ premier running events.

Netflix premieres SPRINT season two as Noah Lyles, Gabby Thomas & Co feature

Streaming platform Netflix has finally premiered the docuseries Sprint, following the Olympic journey of renowned athletes including Olympic champion Noah Lyles, Gabby Thomas and other Olympic headliners.

Streaming platform Netflix has recently premiered the highly anticipated docuseries SPRINT, a gripping two-part docuseries that offers an exclusive, behind-the-scenes look at the lives of world-class sprinters in the build up to recently concluded Paris 2024 Olympics.

For fans and sports enthusiasts, Sprint delivers a raw, intimate perspective on the rigorous training and dedication it takes to excel on the global stage.

Part 1 of the series, which debuted on July 2, introduced viewers to several of the world’s most promising sprinters as they navigated the intense preparation leading up to the 2023 World Championships.

Part 2, premiered on Wednesday, November 13, bringing the athletes’ journeys full circle.

The series captures not just the physical demands of the sport but also the emotional highs and lows, from moments of triumph to the mental hurdles of competing at an elite level.

Through personal stories and unprecedented access to training routines, this latest installment allows viewers to experience the high-stakes moments that define these sprinters’ lives.

The docuseries showcases an impressive lineup of athletes, featuring Olympians like Noah Lyles, Gabby Thomas, Fred Kerley, Kishane Thompson, Julien Alfred, Letsile Tebogo, Kenny Bednarek, Shericka Jackson and Oblique Seville, among others.

With an element of rivalry between some of the top athletes showcased, there sure is mouth-watering drama worth tuning into.

The series features four episodes with an average watch time of about 48 minutes each.

A morning cup of coffee could improve your running performance by boosting your confidence, study finds

If you don’t drink coffee on race day, it might be time to start. Countless studies have pointed to caffeine as an effective measure for boosting aerobic performance in endurance sports–but a new study shows that even the thought of coffee can improve your race day results. With expectations of enhanced performance, athletes demonstrated increased power output and focus with minimized perceived pain and exertion–even without any caffeine intake.

The caffeine placebo effect

Research has shown that physically, caffeine enhances function of the nervous system, delays fatigue, reduces perceived levels of pain and exertion, and can even offset the impacts of sleep deprivation.

The analysis of the caffeine placebo effect demonstrated that the benefits of your morning cup of java aren’t limited to physiological function, and confirmed that an athlete’s expectation of supplementation improves exercise performance outcomes. The study looked at performance effects, pain perception, belief-behavior relationship and attentional and arousal changes in endurance cyclists, comparing results between cyclists who ingested caffeine and cyclists who were given a placebo.

The subjects given a placebo instead of caffeine still experienced improved motor function, reduced pain, improved concentration and enhanced power and endurance. The mirrored caffeine benefits, resulting from only the belief that caffeine had been consumed, demonstrates the psychological value of drinking coffee.

The takeaway? Drinking your daily brew can subconsciously boost your expectations and confidence, which, in turn, can boost your performance.

When should I drink my coffee?

Don’t have a cup of coffee on an empty stomach. Eating food before consuming caffeine can help reduce the digestive issues the stimulant might trigger (such as having to go to the bathroom).

Caffeine is completely absorbed within 60 minutes of consumption, and while it can begin to kick in after five minutes, most individuals experience its peak effects after 45 to 60 minutes. It is recommended to drink your coffee about an hour pre-race so it can deliver its full stimulating effects in time for your event, allowing you to fully take advantage of its benefits.

Studies recommend caffeine intake around 94-150 mg or six mg per kilo of body weight, reaching a maximum of 400 milligrams per day. After peaking, coffee’s effects can take up to six hours to wear off.

Alternatives to coffee

Not a coffee fan? Black tea, green tea, energy drinks and caffeine pills allow you to reap the benefits of coffee without having to drink it. Be aware that tea has less caffeine than coffee, and energy drinks and supplements usually have considerably more.

'I wouldn't say we are friends' - Olympic champion Noah Lyles opens up on heated rivalry with Christian Coleman

Olympic champion Noah Lyles has shed new light onto his relationship with fierce rival Christian Coleman in new Netflix docuseries SPRINT.

Olympic champion Noah Lyles has opened up about his relationship with fierce sprinting rival, Christian Coleman revealing a complex dynamic between the two competitors in the recent Netflix docuseries Sprint.

The reigning 100m champion spoke candidly about his relationship with Christian Coleman, his sprinting counterpart, explaining that they have a mutual respect but little friendship.

"I came more to his playground than he came into mine. His main event was the 100m, and mine was the 200m," Lyles said, underscoring their different specialties within track.

The two sprinters have crossed paths frequently in recent seasons, but, as Lyles clarified, "I wouldn't say we are friends."

This rivalry between Lyles and Coleman has become one of the most exciting storylines in track and field over the past year.

Their head-to-head battles in the shorter 60m indoor races have been especially thrilling, with each trading wins and losses.

The two faced off at marquee events like the USATF Indoor Championships and the World Indoor Championships, both showcasing their world-class talent and fueling their rivalry.

However, Lyles’s performance at the 2024 Paris Olympics has shifted the dynamic.

Lyles clocked an impressive 9.79 seconds in the 100m final, securing the title of the world's fastest man.

Coleman had to watch from home as one of his fiercest rival got his crowning moment in an event that he missed out on altogether.

This achievement not only marked a career-defining moment for Lyles but also established him as the man to beat heading into the 2025 season.

With Lyles’s recent success and Coleman’s absence from the Olympic stage, the coming season may mark a new chapter in their rivalry with fans eager to see whether Coleman will reclaim his place among sprinting’s elite or if Lyles will continue his reign unchallenged.

For now, Lyles holds the upper hand, and the tension between the two sprinting titans shows no sign of slowing down.

Dina Asher-Smith sparks speculation over potential partnership with Shelly-Ann Fraser-Pryce

British sprinter Dina Asher-Smith has got fans excited over a potential project in the works between her and Jamaican legend Shelly-Ann Fraser-Pryce following her latest social media post.

British sprinter Dina Asher-Smith has got fans wondering if there could be a new project in the works between her and Jamaican legend Shelly-Ann Fraser-Pryce.

Asher-Smith, who is on holiday in Mexico, posted on her Instagram story saying she was waiting for Fraser Pryce and American hurdler Anna Cockrell to join her, leaving fans excited over a potential project involving the two.

Fraser-Pryce has been mum over her next career move since pulling out of her semi-final race at the Paris 2024 Olympics and recently split up with her coach Raynaldo Walcott.

With Asher-Smith, now based in the United States, having started working with coach Edrick “Flo” Floreal ahead of the Paris Olympics, fans are now speculating if the two sprinters could end up training together or if it was something not related to their careers.

Fraser-Pryce is looking to revive her career in 2025 after enduring tough moments in the last two years where injuries and poor form slowed her down.

The 37-year-old recovered from an injury to win bronze and the 2023 World Championships but any hopes of a major comeback in Paris went up in smoke when she withdrew from her 100m race at the Olympics for reasons she is yet to reveal.

She has, however, been in good spirits attending to her Pocket Rocket Foundation, and was recently pictured on holiday alongside her family as she plots her next step.

Asher-Smith, meanwhile, did not meet her desires since her move to the US as she exited the 100m at the semi-final before finishing fourth in 200m with her saving grace being the 4x100m relay silver with Great Britain.

What does your half-marathon time say about your marathon potential?

Running your first marathon can bring a lot of uncertainty, but don’t let your potential finishing time be one of them.

Completing your first half-marathon is a big accomplishment, and for many, it’s a stepping stone toward the marathon. If you’re looking to tackle 42.2 km (26.2 miles) next year, your half-marathon time could offer valuable insight into your marathon potential, helping you set realistic goals for training and race day.

While both races require endurance (and training), the marathon demands a significantly higher level of commitment and preparation. Marathon training can take anywhere from 12 to 16 weeks for experienced runners, and those starting from scratch might train for six months to build the necessary strength and stamina. The rigorous training is essential since, unlike a half-marathon, attempting to complete a marathon with little to no preparation will often lead to injury.

Estimating your marathon potential

One common formula for projecting marathon performance from a half-marathon result is straightforward: double your half-marathon time and add 10-15 minutes. The additional time accounts for the slower pace and increased fatigue that naturally come with the full marathon distance. Here’s an example of how the calculation works:

If you finished a half-marathon in 1:45:00: Doubling that time gives you 3:30:00; adding 15 minutes gives a marathon goal of 3:45:00

Of course, it’s not guaranteed; individual factors such as pacing, training, nutrition and race-day conditions may all affect this estimate. For instance, if you completed your half-marathon with a negative split (running the second half faster than the first), you may have more potential for a faster marathon time, as your time suggests you managed your energy well and had more to give at the end. In that case, try adding only 10 minutes to your doubled half-marathon time.

No matter what time your half-marathon suggests you can run, achieving your marathon goal will still require a lot of dedicated training. Many first-time marathoners should nearly double their weekly training volume from the half-marathon. This increase in mileage helps build the physical and mental endurance required for 42.2 km, reducing the risk of hitting the dreaded “wall” in the final 10K.

A well-rounded marathon training plan typically includes long runs to build endurance, speedwork to improve pace and efficiency, and recovery days (i.e., easy runs and days off) to allow for muscle repair. Staying consistent with these elements will best prepare you for the challenge ahead.

Setting a realistic goal

While it’s tempting and easy to set an ambitious marathon goal based on your recent half-marathon time, remember that the main objective for your first marathon should be to finish strong and injury-free. Aim for a time that aligns with your training progress, and don’t skip rest or recovery days—overdoing it can also lead to injury (or a disappointing finishing time). With a realistic goal and the right preparation, your recent half-marathon achievement can start paving the way for marathon success.

Robots are taking over marathons in China

Would you trust a robot to pace your race?

A surprising number of robots have been spotted participating in marathon events in China in just one week. At the Yizhuang Half Marathon in Beijing on Sunday, Tiangong the Humanoid Robot was spotted cheering on participants before joining the race with 100m to go, crossing the finish line and earning a medal. At the Hangzhou Marathon in Hangzhou, China, on Nov. 3, two quadruped robots acted as official pacesetters and cheerleaders while running alongside participants.

Tiangong is the world’s first full-sized fully-electric humanoid robot, weighing in at 43 kg and standing at 163 cm. Its functions included waving, shaking hands and posing, according to Global Times.

The quadruped robots, Go2 and B2, were showcased in Hangzhou with different roles. Go2 provided runners with music, messages of encouragement and safety tips along the race course. It is also reportedly capable of shaking hands and performing backflips and handstands.

B2 set out at a steady pace for the half-marathon, providing runners with a reliable gauge of their pace. Tests were conducted to assess the machine’s ability to respond to humans and obstacles on the course. During the race, B2 wore bunny ears to emphasize its role as a pace-setting rabbit.

The robots’ abilities are not limited to running and maintaining steady paces. The machines can reportedly provide runners with real-time feedback on factors such as temperature and heart rate. The androids are also useful for upholding and enhancing safety measures during the event, facilitating real-time monitoring and detection of security or medical emergencies–even transporting medical supplies quickly across the venue when needed.

The benefits of the two- and four-legged robots suggest their prevalence at marathon events will continue to increase in coming years.

88-year-old runner completes his 12th consecutive Athens Marathon

On Sunday at the historic Athens Marathon, 88-year-old Ploutarchos Pourliakas became the oldest finisher at this year’s race, crossing the line in six hours and 31 minutes—a full 20 minutes faster than his 2023 finish.

Defying both age and limits, Pourliakas completed his 12th Athens Marathon as part of the event’s 41st edition. Known as “The Authentic Marathon,” this race traces what is believed to be the original path taken by Athenian messenger Pheidippides, who ran to announce the Greek victory over the Persians in the Battle of Marathon, nearly 2,500 years ago.

Pourliakas reached the finish line at the Panathenaic Stadium, the venue of the first modern Olympics in 1896, surrounded by his family and grandchildren. “I achieved to finish and even improved on last year,” he told Reuters in an interview. “I feel younger than my 88 years.”

His philosophy for longevity in running is simple: moderation and consistency. “I’ve never smoked. I don’t drink, and I eat in a balanced way,” said Pourliakas. He revealed that he does enjoy a daily sip of tsipouro, a traditional Greek brandy, saying he considers it more as a health tonic than as a drink.

According to Reuters, Pourliakas began running at age 73, inspired by his son, who is an ultramarathoner. Now, Pourliakas follows a dedicated training regimen in his hometown of Kastoria, logging five kilometres on weekdays and 15 to 20 kilometres on weekends.

Pourliakas’s story echoes that of Canadian masters running legend Ed Whitlock, who also started running later in life. In 2000, Whitlock became the oldest person to complete a sub-three-hour marathon at age 69 and later set the men’s 85+ world record, with a time of 3:56:38, at the 2016 Toronto Waterfront Marathon. Like Whitlock, Pourliakas’s commitment and discipline inspire runners of all ages to keep pushing their limits.

“Why wouldn’t you believe it? We all can do it. As long as we want to,” Pourliakas said.

Joe Klecker Plans His Half Marathon Debut

In a live recording of The CITIUS MAG Podcast in New York City, U.S. Olympian Joe Klecker confirmed that he is training for his half marathon debut in early 2025. He did not specify which race but signs point toward the Houston Half Marathon on Jan. 19th.

“We’re kind of on this journey to the marathon,” Klecker said on the Citizens Bank Stage at the 2024 TCS New York City Marathon Expo. “The next logical step is a half marathon. That will be in the new year. We don’t know exactly where yet but we want to go attack a half marathon. That’s what all the training is focused on and that’s why it’s been so fun. Not that the training is easy but it’s the training that comes the most naturally to me.”

Klecker owns personal bests of 12:54.99 for 5000m and 27:07.57 for 10,000m. In his lone outdoor track race of 2024, he ran 27:09.29 at Sound Running’s The Ten in March and missed the Olympic qualifying standard of 27:00.00.

His training style and genes (his mother Janis competed at the 1992 Summer Olympics in the marathon and won two U.S. marathon national championships in her career; and his father Barney previously held the U.S. 50-mile ultramarathon record) have always linked Klecker to great marathoning potential. For this year’s TCS New York City Marathon, the New York Road Runners had Klecker riding in the men’s lead truck so he could get a front-row glimpse at the race and the course, if he chooses to make his debut there or race in the near future.

The Comeback From Injury

In late May, Klecker announced he would not be able to run at the U.S. Olympic Track and Field Trials in June due to his recovery from a torn adductor earlier in the season, which ended his hopes of qualifying for a second U.S. Olympic team. He spent much of April cross training and running on the Boost microgravity treadmill at a lower percentage of his body weight.

“The process of coming back has been so smooth,” Klecker says. “A lot of that is just because it’s been all at the pace of my health. I haven’t been thinking like, ‘Oh I need to be at this level of fitness in two weeks to be on track for my goals.’ If my body is ready to go, we’re going to keep progressing. If it’s not ready to go, we’re going to pull back a little bit. That approach is what helped me get through this injury.”

One More Track Season

Klecker is not fully prepared to bid adieu to the track. He plans to chase the qualifying standard for the 10,000 meters and attempt to qualify for the 2025 World Championships in Tokyo. In 2022, after World Athletics announced Tokyo as the 2025 host city, he told coach Dathan Ritzenhein that he wanted the opportunity to race at Japan National Stadium with full crowds.

“I’m so happy with what I’ve done on the track that if I can make one more team, I’ll be so happy,” Klecker says. “Doing four more years of this training, I don’t know if I can stay healthy to be at the level I want to be. One more team on the track would just be like a dream.”

Klecker is also considering doubling up with global championships and could look to qualify for the 2025 World Road Running Championships, which will be held Sept. 26th to 28th in San Diego. To make the team, Klecker would have to race at the Atlanta Half Marathon on Sunday, March 2nd, which also serves as the U.S. Half Marathon Championships. The top three men and women will qualify for Worlds. One spot on Team USA will be offered via World Ranking.

Sound Running’s The Ten, one of the few fast opportunities to chase the 10,000m qualifying standard on the track, will be held on March 29th in San Juan Capistrano.

Thoughts on Ryan Hall’s American Record

The American record in the half marathon remains Ryan Hall’s 59:43 set in Houston on Jan. 14th, 2007. Two-time Olympic medalist Galen Rupp (59:47 at the 2018 Prague Half) and two-time U.S. Olympian Leonard Korir (59:52 at the 2017 New Dehli Half) are the only other Americans to break 60 minutes.

In the last three years, only Biya Simbassa (60:37 at the 2022 Valencia Half), Kirubel Erassa (60:44 at the 2022 Houston Half), Diego Estrada (60:49 at the 2024 Houston Half) and Conner Mantz (60:55 at the 2021 USATF Half Marathon Championships) have even dipped under 61 minutes.

On a global scale, Nineteen of the top 20 times half marathon performances in history have come since the pandemic. They have all been run by athletes from Kenyan, Uganda, and Ethiopia, who have gone to races in Valencia (Spain), Lisbon (Portugal), Ras Al Khaimah (UAE), or Copenhagen (Denmark), and the top Americans tend to pass on those races due to a lack of appearance fees or a stronger focus on domestic fall marathons.

Houston in January may be the fastest opportunity for a half marathon outside of the track season, which can run from March to September for 10,000m specialists.

“I think the record has stood for so long because it is such a fast record but we’re seeing these times drop like crazy,” Klecker says. “I think it’s a matter of time before it goes. Dathan (Ritzenhein) has run 60:00 so he has a pretty good barometer of what it takes to be in that fitness. Listening to him has been really good to let me know if that’s a realistic possibility and I think it is. That’s a goal of mine. I’m not there right now but I’m not racing a half marathon until the new year. I think we can get there to attempt it. A lot has to go right to get a record like that but just the idea of going for it is so motivating in training.”

His teammate, training partner, and Olympic marathon bronze medalist Hellen Obiri has full confidence in Klecker’s potential.

“He has been so amazing for training,” Obiri said in the days leading up to her runner-up finish at the New York City Marathon. “I think he can do the American record.”

Elite Field Shaping Up For 88th Version Of Manchester Road Race

This year's Manchester Road race will feature several Olympians and world-class runners, who will join others clad in turkey suits, tutus, college gear and pilgrim costumes in a field expected to exceed 11,000 on Thanksgiving morning.

This year marks the 88th version of the famed race. The annual 4.737-mile run through Manchester's central streets, regarded as one of America's largest and most Turkey Day events, will start at 10 a.m. on Thanksgiving morning (Nov. 28) on Main Street in Manchester, in front of St James Church.

Organizers said large crowds of spectators are expected to view the race, which is one of only 22 in the United States, and 298 in the world, designated as a World Athletics Label Road Race by World Athletics, the international governing body for the sport of track and field.

Defending champion and Olympian Weini Kelati of Flagstaff, Arizona has entered the race. Kelati has won the MRR women’s title for the past three years, and a fourth victory this Thanksgiving will set the record for most consecutive wins by a female competitor. A 13-time All American runner at the University of New Mexico who finished eighth last summer in the 10,000 meters finals at the Paris Olympic Games, Kelati set the MRR women's course record of 22:55 in 2021 during her first Manchester appearance.

Kelati won the women's race in Manchester last November with a time of 23:21 and finished 19th in the overall competition. She will be joined in the elite field this Thanksgiving by Annie Rodenfels, the 2023 runner-up, and 2019 winner and marathon great Edna Kiplagat.

Former champions Ben Flanagan (2021) and Sam Chelanga (2013), Kenyan Olympian Edwin Kurgat, who placed seventh in the 5,000 meters finals at the Paris Olympics, and Andrew Colley, the fourth place-finisher in Manchester in 2022 with a time of 21:07, are expected to lead the men’s elite field.

As of early Monday morning, more than 9,000 runners had registered for this year's race.

Greeks Pitsolis and Noula win 41. Authentic Athens Marathon 2024

Charalambos Pitsolis finished first in the 41st Authentic Marathon, as he covered the 42,195 meters of the historic course in 2 hours, 18 minutes and 56 seconds.Panagiotis Karaiskos finished in second place (2:19:50) and Giorgos Benis third (2:21.40).

The first woman to finish was Stamatia Noula, who covered the distance in 2 hours, 40 minutes and 19 seconds, followed by Gloria Privilezio (2:41:58) and Panagiota Vlahaki (2:47:24).

The 41st Authentic Athens Marathon (AMA2024) kicked off on Sunday, at 09:00, with 21,000 runners expected to cover the historic route from the Marathon to the Panathenaic Stadium.

This year marks 128 years since the first marathon held during the revival of the Olympic Games.

The 41st “Athens Marathon, the Authentic” is a race inspired by the journey of the hoplite soldier who carried the message of victory to Athens after the Battle of Marathon. In the spring of 1896, in the first modern Games, athletes from five countries lined up at the Marathon bridge, at the starting point, to cross the track to the Panathenaic Stadium. The thread was first cut by the Greek athlete Spyros Louis, in a victory that went down in history symbolizing effort, overcoming physical and mental limits, as well as endurance. The presence of the experienced, also Greek runner, Harilaos Vasilakos, who finished second and together with Louis became the first two winners in the History of the Road Marathon was also important.

In its current form, it has been held since 1983, dedicated to the great Greek doctor, Balkan athlete and pacifist Grigoris Lambrakis.

Yemane Haileselassie And Fentaye Belayneh Win Chilly Boston Half-Marathon

Fentaye Belayneh of Ethiopia and Yemane Haileselassie of Eritrea won this morning’s 22nd Boston Half-Marathon on a sunny and near-freezing morning here.  Employing completely different tactics, Belayneh won in a pack-sprint to the finish in Franklin Park where the first three women finished in a span of just one second. Haileselassie won in a solo breakaway, dominating the final miles and winning by 15 seconds.  Both athletes won $12,000 in prize money.

The women’s race got out slowly, and the first mile was completed in just 5:41, a comfortable training pace for athletes at this level.  Britain’s Calli Hauger-Thackery was at the front.  She said that she felt good taking the lead and wanted to work on some of her racing skills.

“I felt good doing that,” Hauger-Thackery told Race Results Weekly.  “I was practicing not being set in a set pace.  I’ve got to practice surging… not be afraid to put in a five minute mile here and there.”

The first real move happened just before 5-K where Ethiopia’s Mestawut Fikir, who was fifth at this race last year, put in a surge.  The field responded immediately, and Kenyan’s Veronica Loleo and Daisy Jepkemei, and Ethiopians Melknat Wudu and Mebrat Gidey followed her single file.  They passed through 5-K in 17:17 and four miles in 21:45.  The downhill fourth mile was passed in a fast 5:05.

Fikir’s mini-surge only brought the lead pack down to 12.  Although the second, five-kilometer segment was faster (16:27) it wasn’t enough to dwindle the field further.  Fikir decided to go again just after the 10-K mark, and that move sent Hauger-Thackery and Australia’s Lauren Ryan several steps back.  Kenya’s Mercy Chelangat was also having trouble holding on.  Mile-8 went into the books at 5:10, and the serious racing had begun.

But after that, none of the women were keen to open up the race further, and the pace slowed enough that Chelangat managed to catch up.  Remarkably, eight women were still together as they ran back to Franklin Park for the finish.  Indeed, the race would not be decided until the final 200 meters when Belayneh, who had not led one step of the race, jumped the field and broke for the tape.  She was ready for that kind of move.

“I prepared very well and I knew Boston was a good course,” Belayneh said with the help of a translator.  “I prepared very well.”

Fikir and Senayet Getachew, another Ethiopian, were right on Belayneh’s heels as she bolted for the tape, but they just couldn’t catch their speedier rival.  She broke the tape, arms raised with a huge smile, in 1:10:26.  Fikir was given the same time, and Getachew was just one second back.  Loleo got fourth in 1:10:29, and Wudu was fifth in 1:10:30.  The first seven women finished in just a six-second span.

“At the end, I decided at the end,” Belayneh said when asked when she knew that the time was right for her final move.  “It was a rough race, but I knew I could hold on and push.  I had some little (energy) left over.  I used that.”

Farther behind, Chelangat finished eighth in 1:10:43 and Hauger-Thackery was ninth in 1:10:49.  The two women, both former NCAA stars who know each other from training in Flagstaff, embraced at the finish line.

“It was fun, it was good,” said Hauger-Thackery, who plans to run the California International Marathon in December with her husband, Nick.  She added: “This was a good race to go for it, get the blood flowing.”

Unlike Belayneh, Haileselassie did not want to wait for the final sprint.  In the ninth mile, he and Isaac Kipkemboi of Kenya and Haimro Alame of Israel pulled away from the field. Haileselassie was on the front, and kept pressing.

“Actually, when I lead in mile-nine I give them a little bit gap,” Haileselassie told Race Results Weekly.  “I looked over my back, I had little bit gap.  I know they can’t touch me.”

The Eritrean crossed to the finish line alone in 1:01:46.  Kipkemboi was a clear second in 1:02:01, but Alame faded in the final miles and only finished sixth in 1:02:12.  Taking the final podium position was Canadian miler Kieran Lumb, who was making his half-marathon debut.  Lumb, who made the Paris Olympic 1500m semi-finals, was timed in 1:02:03.  He was happy with his race, a good fitness test before the Canadian Cross Country Championships later this month, even if it hurt a little.

“It was hard,” said Lumb.  “Honestly, it was pretty hard early on.  I would say, like 20 minutes in, I didn’t feel amazing.  I did not sleep well last night, either.  I slept like four hours.”

Today’s event was the third and final race in the 2024 Boston Athletic Association’s Distance Medley which included the Boston 5-K on April 13 and the Boston 10-K on June 23.  About 6500 runners finished today’s race.

Three ways to become a hill-running machine

Become a master of the up, down and in-between with these tips.

Let’s face it—hills are hard. While tackling hill workouts can be intimidating, training on inclines can dramatically improve your speed, strength and endurance. Learning to tackle both uphill and downhill sections smoothly and confidently can transform your runs and races. Here’s how to make hill workouts part of your routine—without burning out or risking injury.

1.- Focus on the steady climb

For most hill workouts, aim to run uphill at a controlled, moderate pace. Going all-out might seem tempting, but studies show many runners start hills too fast, leaving them struggling to maintain their pace later. Choose a hill that takes around 10 minutes to climb, or set your treadmill incline high enough so that you feel the burn but are still able to keep a steady rhythm. Focus on matching the effort level you’d use on flat ground; if your breathing picks up too much, dial it back until you find a sustainable pace.

2.- Practice short, intense bursts

Adding short bursts of hard running uphill can build power and prepare you for more intense climbs. Find a shorter hill that takes less than a minute to summit, and challenge yourself to push hard to the top. Open up your stride, accelerate for 15 seconds at the peak, then recover as you jog back down. Repeat this five to 10 times to build endurance and speed, keeping each ascent strong and controlled.

3.- Embrace the downhill

Downhill running can be tricky, but incorporating it into your training builds confidence and control on descents; it triggers eccentric muscle contractions, where your muscles lengthen to support your body. This type of training boosts strength in your quads and hamstrings, enhances running efficiency (even on flat terrain) and improves stability and balance.

Try adding four to six strides on a gentle downhill slope after an easy run. Focus on shorter steps, keep your arms low for balance, and aim for a smooth, relaxed gait. If you find the downhill feels too easy, pick up the pace gradually, and as you improve, look for steeper hills to test your limits.

Mastering both uphill and downhill techniques will give you an edge, whether you’re training for a race or just building strength. With consistent practice, you’ll find the hills become your secret advantage.

Does Yoga Count as Strength Training?

If you’ve ever been sore after a yoga class or felt your muscles aching while holding Warrior 2, you’re familiar with the strengthening benefits of yoga. Although many of us associate yoga with primarily increasing flexibility and calming one’s chaotic thoughts, yoga does build muscle. But how effective is it? Does yoga count as strength training?

Does Yoga Count as Strength Training?

The short answer is, it depends.

According to the Centers for Disease Control and Prevention (CDC), adults should accumulate a minimum of 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week plus at least two total-body strength training workouts per week. Strength training increases muscular strength and muscular endurance, which are two of the five components of health-related fitness.

Strength training, also known as resistance training, involves exercises that load your muscles. This not only builds muscle but increases bone density and helps stabilize joints to prevent injuries. Lifting weights or using resistance bands are two common options for strength training.

But they’re not necessarily the only options. Bodyweight training, in which you use your own weight as resistance, is another type of strength training. Some styles of yoga can be considered bodyweight training and can be ideal for anyone who either doesn’t have access to a gym or doesn’t care for or have time for traditional strength training exercises.

That said, there are two factors that largely influence the response to does yoga count as strength training.

1. Type of Yoga

Yoga is an extremely diverse practice with many different styles and ways to practice. Certain types of yoga and poses can strengthen muscles and potentially even build muscle.

2. Your Fitness Level

The other factor that plays a significant role in whether yoga functions as strengthening is your fitness level. Ultimately, it is more difficult to build muscle with yoga than it is with traditional resistance training using external implements such as dumbbells, barbells, kettlebells, resistance bands

In order to build muscle, you need to overload your muscles’ current capacity enough to induce some amount of damage to your muscle fibers. This microscopic damage triggers a process known as muscle protein synthesis, which repairs and rebuilds muscle and helps make your muscles stronger over time.

While it is possible to strengthen your muscles and potentially build muscle exclusively through bodyweight exercises, most people reach a plateau of body strength where some external resistance is necessary to continue strengthening and increasing muscle mass. In general, practicing yoga is not as effective as lifting weights.

However, anything that challenges you is strengthening your muscles. For example, chair yoga can be an efficient strength-training workout. Don’t compare yourself to others and meet your body where you’re at. Also, never push your body beyond your current fitness level or to the point of pain or extreme discomfort.

What Are the Best Types of Yoga for Strength Training?

Beginners often assume that classes for more experienced practitioners are inherently more difficult and better for strengthening than beginner classes. This isn’t necessarily true. These classes are often faster-paced and focus more on transitions between poses and less instruction from the teacher. This can increase the risk of injury for those who are still mastering the foundations and learning basic yoga poses. It can also shift the emphasis to the space in between the poses rather than the strengthening practice of holding the poses for a length of time.

It’s the style of yoga that plays a more important role in whether or not you will be strengthening your muscles or focusing on other aspects of fitness and health in your yoga class.

Some of the best types of yoga for muscle strength include:

Vinyasa yoga 

Power yoga

How to Make Your Walk a Workout

Trying to get more steps in? Use these strategies to level up your activity. 

IF YOU'RE JUST starting your fitness journey or looking for ways to be less sedentary outside of your sessions in the gym or runs on the road, the best move you can make is taking a step. We’re talking about walking, the simplest, lowest-impact, and most underrated activity that can improve your physical and mental health while burning hundreds of additional calories.

No form of exercise is more intuitive to the masses than walking. Still, it can be challenging to find the time to increase your step count in this desk-bound, couch-loving world. If you walk often without much thought, you might find that going back and forth along the same path at the same pace becomes boring. 

To help you up your steps and keep your walks interesting, we consulted Michele Stanten, the former fitness director of Prevention magazine, a walking coach, and the author of three books about walking, including The Walking Solution: Get People Walking for Results.

Why Should You Do Walking Workouts?

Going for walks is an exercise that you can do anywhere with no equipment; all you need is a great pair of walking shoes (and maybe a podcast). Walking is free

Improved Mental Health

If you want to fortify your mental health, a 2020 study found that those who took regular walks reported better emotional health than those who didn’t. Born on TikTok, the silent walking trend, where you walk free of distractions, can be a great way to unplug, experience a sense of calm, and be alone with your thoughts. 

Similarly, Stanten has noticed some anecdotal social and mental benefits to walking outside more frequently. 

“I think there are benefits to getting out and seeing the world at a different pace. It’s a chance to meet your neighbors; I walk my dog, and I’ll end up meeting people that way,” she says. “Walking is a great way to have tough conversations because you're walking side by side…and doing something that makes your body relax and feel better. So if you're having to have a difficult conversation, you're putting yourself in the best position to do it—whether that's with your kid, a spouse, or a coworker.”

Weight Loss (and Maintenance)

Walking is also a powerful weight loss and maintenance tool. Going for walks increases your NEAT (non-exercise activity thermogenesis), which accounts for the calories you burn throughout the day outside of intentional exercise. Weight loss is a numbers game: You need to burn more calories than you consume. Eating in a caloric deficit is crucial, but increasing your NEAT means you’ll burn more calories throughout the day, so you’ll lose weight more quickly and/or consume more food while still losing weight. A study published in the Journal of Nutrition found that among a group of 82 dieters, those who added two-and-a-half hours of weekly walking to their routine lost significantly more weight than the diet-only group. 

Better Health Markers

Weight loss aside, walking can improve your overall health and reduce your all-cause mortality rate. A study published in the British Journal of Sports Medicine 2024 observed data from the UK Biobank on over 70,000 participants. The researchers concluded that any number of steps over 2,200 was associated with lower mortality and cardiovascular disease risk and that a step count between 9,000 and 10,500 daily steps best counteracted high sedentary

COUNT YOUR STEPS

You may assume that walking outside is an automatic de-stressor, but that’s not always the case. “I like to count my steps because it prevents me from thinking about all the stuff I have to do or ruminating over an argument I had.” 

Try counting your steps on your route. Start by doing 50 fast steps and 100 slower steps for the duration of your walk. 

WALK + STRENGTH

Stanten suggests adding strength exercises into your walking routine. 

Try this: Start a timer and begin walking. At the top of every other minute, stop and do a set of an exercise like pushups, squats, lunges, or resistance band presses for five to 10 reps. After your set, begin walking again and then do another exercise at the top of the fourth minute. Be sure to cycle through a handful of different exercises. 

BEAT YOUR TIME

Another strategy Stanten suggests, especially if you’re new to walking for exercise, is to pick a set distance or route. 

Gamify your outing by challenging yourself to a race. Each time you go, try to cover that distance more quickly than your last time through. You don’t need to push yourself too

Park That Car

Try walking to any location a mile or less away from your home—your local coffee shop, laundromat, or gym. Not every walk needs to be an intentional workout. Your entire day factors into your step count, and errands can add up to thousands of additional steps. 

Can’t Fit In Your Long Run? Here's What to Do

Coaches offer advice when you have to split up, cut short, or miss your long run.

Imagine you’re in the thick of marathon training and your 18-miler falls on the weekend you’re going to be on vacation with your family. You have a 9 a.m. tour planned so you figure you can get in a solid 10 miles beforehand, then log the remaining eight miles that afternoon when you get back to your hotel. 

Or, maybe you have a niggling injury that starts bugging you around 13 miles in, so you call it at 13, then log the remaining five later that day. 

Splitting up your long run within the same day is pretty much the same thing as logging continuous miles, right? Not so fast. 

“The whole point of a long run is to get your body used to being on your feet for hours at a time, and that’s something that your body has to adapt to,” says Kara Dudley, an RRCA-certified running coach and founder of Rerouted Running. The good news is this means that slowing to a walk for a few seconds or minutes during a long run is totally okay. But this also means that you’re doing yourself a disservice if you don’t finish the job in one go.

Meg Takacs, CPT, a UESCA-certified running coach and founder of the Movement and Miles app, agrees that conquering the long run in one continuous go is important. “It’s going to be different physiologically if you do the 18 miles straight than it would be if you did nine in the morning, nine in the afternoon,” she says. “With marathon training, what matters most is not so much pace or mileage, but more so time on your feet and that gives you an opportunity to practice nutrition and hydration,” she adds. 

These long-duration runs can also expose potential weaknesses, like an IT band issue that pops up two hours in, that wouldn’t be apparent in two shorter runs, Takacs says. Long runs allow you to “approach race day with a more knowledgeable idea of what your body’s going to be able to handle, or not,” she adds. 

What’s more, your muscles might stiffen up between runs, putting you at greater risk of injury on the second run, Dudley says.

All of this said, sometimes you might need a less conventional approach to the long run. Here, Dudley and Takacs share some alternatives to consider before splitting it up.

If there’s a week or two that it’s truly not possible to get in your long run in one go, Dudley believes you’d be better off just going as long as you can in one run, rather than trying to tack on additional potentially junky miles later in the day. Keep in mind that missing one long run isn’t going to derail your training cycle.

If you have aches and pains…finish on the bike.

As always, see your doctor or physical therapist if you’re dealing with pain or an injury for personalized advice. So long as you have the all-clear, and you’re dealing with something that comes and goes and tends to flare up only after you reach a certain mileage, Dudley has a suggested workaround for you: Log as many miles as you can, then jump on the bike to finish out the rest of the time that would have been in that run. 

For example, if you run 10-minute miles and were supposed to run an 18-miler, but start to feel achey at 13, you’d be on the bike for 50 minutes after your run. This strategy still gets you the aerobic benefit

One more thing: If you want to split up other easy runs within your week (say, a midweek easy eight-miler becomes two four-milers), that would likely have less of a negative effect than splitting up your weekly long run, Takacs says. That’s because you’ll still accumulate weekly mileage and time on your feet, without taking away the advantages you gain from your weekend long run when you want to practice going extra long like you will on race day.

How Tempo Run Workouts Can Make You Faster

You won't become a better runner by just staying at the same pace. Here's how to ramp up your training. WHEN YOU FIRST get into running, your routine probably looks something like this: Lace up the best running shoes you own, hit a quick warmup, and then hit the road for a set time, distance, or route. Simply running a few times a week and intuitively speeding up and slowing down might be enough to improve your fitness—at least at first. Once you decide to graduate from a trot around your neighborhood into the world of more serious training, you’ll need to approach your workouts with more intention and specificity.

One common training technique used by hobbyists and world-class runners alike is the tempo run, a protocol where you run at a near-maximal intensity. Using these workouts you’ll increase muscular and cardiovascular endurance, learn to maintain running mechanics at a faster clip, and teach your body to cycle through lactic acid (which is what causes that burning sensation) more efficiently. We tapped Jes Woods, a Nike Running coach and the Head Trail & Ultra Coach at the Brooklyn Track Club, to school you on all things tempo runs so you can better understand how to implement tempo runs into your running routine. We can’t say you’ll be thanking us (at least mid-run)—but you may just become the fastest guy in your local run club. What Is a Tempo Run?

According to Woods, a tempo run is a hard but controlled pace that can be run as intervals, or a steady run spanning one to 10 miles meant to make you a more efficient runner. Tempo runs should feel, “comfortably hard," according to Woods. "If your running buddy asked you a question while running your tempo run, you could answer them if you had to, but it would be pretty annoying.” 

Woods says tempo runs can have a variety of loose definitions but, put most simply, they’re threshold runs meant to improve your lactate threshold. “That is, the tipping point between aerobic running (your body has sufficient oxygen) and anaerobic running (your body does not have sufficient oxygen to create the energy you are demanding)," she says. “You want to run at that tipping point without crossing over.”

In short: A tempo run is not easy, and that’s by design. This type of workout is a training tool that pushes you to your limits to increase your cardiovascular capacity, help you acclimate to a faster race day speed, and improve your body’s ability to clear lactate. 

How to Do a Tempo Run

Tempo runs areStretches Woods likes: Knee hugs, quad pulls, hamstring scoops, table toppers, lateral lunges and air squats. Do five reps on each side of your body per movement.

Warmup Jog

Never jump straight into your tempo work, even if you've done some dynamic stretching. 

“Before any speed run, whether it's fast intervals around the track or hill repeats in the park, an easy jog warm up is mission critical,” says Woods. Run for 10 to 15 minutes at a conversational pace before diving into the workout.

Hit the Road

The classic tempo run is straightforward enough. After you warm up, you’ll aim to run for 20 to 30 minutes at your calculated pace. If you’re new to tempo workouts or at the beginning of a new training cycle, Woods suggests running at your tempo pace in intervals to work up to a longer unbroken run. Here are two interval methods:

Straight-Up Intervals

“Start with five 5-minute intervals at your tempo run pace, with 90 second breaks after each,” says Woods. “That’s 25 minutes of tempo work, but broken into smaller bite-sized chunks. You can gradually increase those tempo intervals over time until you’re holding your tempo pace for“Improving your tempo pace or improving your lactate threshold is like improving your miles per gallon on your car,” Woods says. “You want to be able to travel (run) farther on the same tank of gas (the same energy).”

Any form of running is going to improve your VO2 max, which is a measure of how much oxygen you can utilize during intense exercise. Naturally, a tempo run, an intentionally strenuous running workout, will improve your VO2 max and, therefore, your ability to run faster for longer. 

More specifically, your heart rate should be beating between 80 to 90 percent of your max (putting you in what are considered heart rate Zones 3 and 4), which are associated with improving your anaerobic and aerobic capacities. Having endurance in both zones is imperative for running at a high intensity. 

Improved Lactate Threshold

Once you enter Zone 4 in your workout, which you’re all but guaranteed to do during a hard run or race, your body taps into your anaerobic system, where it utilizes glycogen and ATP (adenosine triphosphate) for energy. Lactic acid, a byproduct of that process, will begin to accumulate inside your muscles—and it's responsible for the burning sensation

Courtney Olsen Sets 50-Mile World Record of 5:31:56 at 2024 Tunnel Hill 50 Mile

American Courtney Olsen continues to make her mark on ultrarunning history, this time provisionally setting a women’s 50-mile world record of 5:31:56 at the Tunnel Hill 50 Mile in Vienna, Illinois, on November 9, 2024.

The previous record of 5:40:18 was set in 1991 by the iconic American ultrarunner Ann Trason. Olsen’s effort resets the world record by 8 minutes and 22 seconds.

Her performance represents an average pace of 6:39 per mile (4:08 per kilometer) over 50 miles (80.47 kilometers). Wow!

The Tunnel Hill 50 Mile is run as a double out-and-back on the Tunnel Hill State Trail, a rails-to-trails trail composed mostly of dirt. The event and trail are named after the tunnel through which the trail passes and was the location of a new men’s 50-mile world record in 2023. It is a USA Track & Field-certified course, and the event has an International Association of Ultrarunners (IAU) Gold Label. The IAU governs the 50-mile distance for world records, and will be responsible for ratifying the record.

The 37-year-old hails from Bellingham, Washington, and appears to be amidst a big year in racing. Earlier in 2024, she took third at the Comrades Marathon. She’s also on Team USA, set to compete at the IAU 100-Kilometer World Championships in December, 2024. In 2022, the last time the 100k world champs took place, Olsen finished fourth and ran 7 hours and 15 minutes. Her marathon PR appears to be 2:36:21.