Running News Daily

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

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

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

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

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

‘See how the body responds’

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

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

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

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

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

Omanyala among top sprinters to headline Prefontaine Classic

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

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

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

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

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

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

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

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

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

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

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

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

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

Four ways running makes your life better

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

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

1.- Time management

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

2.- Work

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

3.- Relationships

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

4.- Goal-setting

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

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

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

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

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

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

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

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

5km Men 

1 Raphael karita 24 417  14:26

2 Charles ndirangu 23 319 15:40

3 Ismael mburu 23 318 15:42

4 John mutiso 19 253 16:15

5 Geoffrey ngama 50 146 16:47

6 Collins maina 20 140 14:04

7 Jeremiah obura 20 249 17:05

8 peter Mukundi 25 488 18:18

9 Lukas pytel 34 74 19:49

10 Alex kamau 22 317 21:28

5km women 

1 Virginia wanjiru 22 419 17:59

2 Emily wanjiru 17 313 22:47

10km Men 

1 peter mwaniki 26 325 29:10

2 Zachary kirika 22 246 29:39

3 Job kamande 24 442 29:51

4 Brian wekesa 26 191 30:40

5 Kelvin ragui 21 315 30:42

6 Joseph mwangi 22 326 30:43

7 Titus kemboi 19 199 31:05

8 Anthony Mukundi 35 444 32:04

9 Stephen ngigi 20 418 33:07

10 Boniface mungai 26 247 33:25

11 Joseph makeli 32 455 35:04

12 Charles ndirangu 64 414 37:46

10km women 

1 Jacinta kamau 22 320 35:06

2 Karen chepkemoi 22 248 36:48

3 Lucy muritu 39 322 48:27

World champion Kiplangat to lead Uganda marathon team in Paris

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

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

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

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

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

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

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

Kinyanja and Ekai eyeing glory in Leiden Marathon

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Mississauga runner Sergio Raez wins BMO Vancouver Marathon

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

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

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

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

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

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

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

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

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

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

The men

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

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

The women

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

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

Abdi Gelelchu and Margaret Agai took the honors at Copenhagen Marathon

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

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

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

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

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

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

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

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

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

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

Top-3 men and women

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

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

Americans Bowman, Bareikis take first place at Pittsburgh Marathon

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

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

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

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

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

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

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

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

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

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

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

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

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

Kenyans dominate Belfast City Marathon with record-breaking performances

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Spectacular finish in Mainz, both course records smashed

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

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

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

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

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

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

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

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

NHL legend Zdeno Chara crushes 50K ultra-trail race

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

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

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

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

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

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

California runner almost collides with group of bears on trail

A California woman lived every trail runner's nightmare

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

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

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

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

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

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

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

3 ways runners can boost their iron levels

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

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

Consume iron-rich foods 

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

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

Eat at the right time 

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

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

Consider an oral supplement

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

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

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

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

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

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

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

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

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

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

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

Emma Coburn to miss Olympics with broken ankle

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

And, obviously, the hobby has stuck around.

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

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

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

And 48 years later, he’s still going. 

To keep fit, his regime is simple.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

These tips have made my running journey a success:

1. Strength train

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

2. Adopt positive self talk

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

3. Learn from your setbacks

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

Jennifer’s Must-Have Gear 

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

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

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

Not an Early Riser? Try Dusk Patrol

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

How Emil Zátopek helped create the Prague International Marathon

Founder of Prague International Marathon Carlo Capalbo opens up about meeting in 1995 that changed everything

This weekend’s Prague International Marathon will be the 29th edition of the event and, courtesy of organizers RunCzech, has become one of Europe’s fastest-growing road races.

It was founded back in 1995 by Carlo Capalbo, alongside 1988 Olympic men’s marathon champion Gelindo Bordin and quadruple Olympic gold medalist Emil Zátopek.

Zátopek, nicknamed the “Czech Locomotive”, is one of the country’s greatest ever athletes. He is best known for being the only person in history to claim three Olympic gold medals over the 5000m, 10,000m and the marathon in the same Games, at Helsinki 1952.

Incredibly, Zátopek’s gold in the marathon came in his first ever race over 26.2 miles.

The Czech athlete was also the first runner in history to go sub-29 minutes in the 10,000m and went undefeated in his first 38 races over the distance from 1948 through to 1954.

Zátopek’s legacy isn’t just defined by his athletics achievements though. The 8000-plus runners that will take to the streets on Sunday (May 5) for the Prague International Marathon – starting and ending around the Old Town Square – can thank Zátopek, Capalbo and Bordin for their vision back in 1995.

“You know, nearly 30 years ago I had this simple and beautiful dream,” Capalbo tells AW. “A friend of mine [Bordin] said to me that we should organize a marathon. So we went to see Mr Zátopek. That was the start of everything.

“When we went and met Mr Zátopek, we started off with a coffee and bábovka. At the end we tasted some lovely brandy that Mr Zátopek had. After that, we’d devised the marathon but we needed to work out where the people would run.

“So Mr Zátopek decided to draw the course for the Prague International Marathon on a napkin. The rest is history.”

The elite winners in the inaugural year of the event were Ethiopian Turbo Tummo (2:12:44) and Ukrainian Svetlana Tkach (2:38:33).

Since then, the course records have plummeted and are currently held by Alexander Mutiso (2:05:09 – 2023) and Lonah Salpeter (2:19:46 – 2019), although sadly Zátopek did not live to see the recent races as he died in 2000 aged 78.

Prague is a historically quick meet and the fact that the IOC have extended the qualification period for the Olympic marathon past the April 30 date, to include the Prague International Marathon, says a lot.

It means runners from a multitude of continents have flocked to the Czech Republic to meet the standard.

“The Prague International Marathon is a very prestigious event for both the IOC and World Athletics,” Capalbo says.

“There are so many people running to get the standard. The Olympics is the pinnacle of sport and it’s a celebration.”

Capalbo is also keen to stress of the importance of the masses. He states that running is much more than just one individual and his mission is to create sports events to make “people happy and healthy”, plus making the sport “more watchable for the general public”.

“This is not a normal job and running is not a normal sport,” he adds. “It’s a little bit specific. We wanted to give the perception that the winners of running are those who finish the race, not just those first across the line. The marathon is a fantastic advertisement for the city and it’s great for people’s mental health.

“We are a small country in the Czech Republic and many people come from abroad to the marathon. It’s a great income for Prague. This generates happiness and love for an event which is a tradition for us.”

There will also be the added element of “Battle of the Teams”. Successfully introduced last year, the idea is that both masses and elites are split into teams. It means that the placing of every runner matters.

This year, there will be four teams: Team Mattoni, Team Prague Airport, Team Turkish Airlines and Team Volkswagen.

“There is still the elephant in the room,” Capalbo says. “The masses don’t know the name of the winners. It’s why we’ve done Battle of the Teams so the people taking part in the marathon can look at the names of the elite athletes.

“We want to get the people close to the elite athletes. They also need European legends like Paula Radcliffe, Sebastian Coe and Rosa Mota to look up to. When you go to watch a football match you go crazy for your team and that’s what I need to see in running.”

Clara Evans, Jake Smith and Innes FitzGerald are among the entries for Sunday’s big race at Cardiff 5K

Jake Smith, Dewi Griffiths and Kadar Omar will head the men’s fields at the Cardiff 5km Race For Victory on Sunday May 5, whereas Clara Evans, Jenny Nesbitt and Innes FitzGerald top the women’s start lists, writes Alex Donald.

The ever popular community event held in the leafy Whitchurch suburb of the Welsh capital incorporates the 2024 Welsh 5km Championships and will host teams from the Midlands, North, South and South West of England, along with a team from North Wales and one representing the UK Armed Forces.

Smith (13:59) dipped under 14 minutes with victory here in 2022 and has competed three times so far in 2024 with his best performance a 29:25 clocking at the 10km Valencia Ibercaja in January.

Griffiths (13:43) and Omar (14:02) faced off a week ago with Omar finishing 14 seconds ahead over 10km in Newport. The former also completed a 2:12 marathon at Seville in February.

Richard Allen (13:51) is a former world duathlon champion and a former record-holder at the popular Podium 5km in Barrowford. More recently the Leeds man won the 2023 Trafford 10km.

Jonathan Hopkins (13:54) returns as a previous winner here, claiming the Welsh title on that occasion in 2018. The Swansea man has dipped under 14 minutes on several occasions in the past and most recently in 2021 at Barrowford.

A further challenge is expected from track man James Heneghan (14:35) and the 2023 Nos Galan 5km winner Ben Reynolds (14:05).

Welsh marathon record-holder Clara Evans (15:49) is the defending champion here and is in great shape, recently proven by a 70:11 clocking on a windy day at the Berlin Half Marathon and with a 31:53 PB in third place at the Trafford 10km.

Evans is joined by training partner and clubmate 2019 UK Inter-Counties cross-country champion Jenny Nesbitt (15:41) who set her PB at the recent Podium 5km Festival in Leicester.

Further Welsh interest sits with Emily Kearney-Haggard, who finished second at the Mid-Cheshire 5km last weekend in a new best of 15:44 and 2023 Cardiff 10km champion Alaw Evans (16:33).

European under-20 cross-country champion Innes FitzGerald overcame Nesbitt at the Cardiff Met Open Meeting over 3000m in January. The Exeter Harrier will make a 5km road race debut in Cardiff but has a parkrun best of 16:02 from January.

Molli Lyons (16:47) is another promising young athlete in action, finishing 15th here last year but since making her Great Britain & Northern Ireland team debut at the European Cross Country Championships in Brussels.

Course records could fall at Copenhagen Marathon this weekend

Sunday’s Copenhagen Marathon can once again boast a strong, East African dominated start field. In the women’s race, Rodah Chepkorir of Kenya is returning to the scene of her record-breaking race from last year, while Ethiopia’s Gadisha Berhanu in the men’s race holds the role of favorite.

With all 15,000 start numbers sold out as early as in January, the 44th edition of the Copenhagen Marathon has already set a record. At race day, Sunday the 5th of May, further records could as well be broken. In the women’s race, eyes are set on Rodah Chepkorir Tanui, who won last year’s edition in a race record of 2:23,14 hours. However, the 33-year-old Kenyan will be up for a tough task defending her title in the Danish capital. Among her strongest opponents is Derartu Gerefa of Ethiopia, who finished fourth at the Seville Marathon in February.

With 11 women entered with a personal best under two and a half hours, the international level of the race has never been higher. Alisa Vainio set a national record of 2:27,26 last year, and with the second pacemaker aiming for 2:26,59, the Finn will as well be targeting the Olympic entry standard (2:26,50). Another national record holder is Khishigsaikhan Galbadrakh of Mongolia, who ran 2:26,32 when finishing 8th at the Tokyo Marathon two months ago.

Birhanu of Ethiopia is the one to beatWith a personal best of 2:04,59, Gadisa Birhanu is the one to beat in the men’s race. The 31-year-old Ethiopian ran the impressive time when triumphing at the Seville Marathon last year. 10 men are entered with a personal best under 2:10 hour, among them Japan’s Tsubasa Ichiyama (2:07,41) who will have his debut on European soil. The elite field includes as well the legendary figure of Ser-Od Bat-Ochir; the 42-year-old runner has represented Mongolia at all Olympic Marathons since Athens 2004 – and at 11 (!) consecutive World Championships.

“We are thrilled to be able to present such a strong field of elite runners at this year’s Copenhagen Marathon – both men and women,” says Dorte Vibjerg, CEO of Sparta Athletics & Running.

“This is a great endorsement of Copenhagen Marathon as an organization and of Copenhagen as a city. It shows that we have the right framework for the runners to achieve something great on a beautiful, flat and fast course through Copenhagen and Frederiksberg. So if you want to see some of the world’s fastest runners unfold, Copenhagen is the place to be on Sunday.”

Pacemaker Mathew Chekwurui of Kenya is set to aim at finishing time of 2:07 hours – well below the race record of 2:08,23 set by Berhane Tsegay of Eritrea in 2022. At the same time, it’s close to the Olympic requirement of 2:06.50, so it will be exciting to see who will join that train.

The race incorporates once again the National Championships, and with deadline for Olympic qualification approaching soon, the best Danish runners are all set for fast times.

Three ways runners can boost their iron levels

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

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

1.- Consume iron-rich foods

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

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

2.- Eat at the right time 

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

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

3.- Consider an oral supplement

Researchers recommend oral iron supplements (in liquid or tablet form) as a safe and effective way to increase iron levels. Athletes have long preferred this method due to its affordability and non-invasiveness. But, it’s essential to consult a doctor before starting any supplement regimen, as some doses can have side effects. If you have any symptoms of iron deficiency, consult your doctor for a blood test to determine your iron levels.

For instance, unlike liquid iron, iron tablets have been associated with stomach lining injuries. So, it’s crucial to be aware of these and monitor your body’s response when taking oral iron supplements.

World record holder Tigist Assefa named to her first Olympics

World record holder, Tigist Assefa, has been named to her first Olympic Games for Ethiopia. Assefa set the running world on fire last September with a jaw-dropping world record at the 2023 Berlin Marathon–two hours, 11 minutes and 53 seconds. 

Assefa has had a well-polished marathon career so far, winning two of her four races and finishing on the podium in three. Most recently, she finished second to Kenya’s Peres Jepchirchir (the defending Olympic champion) at the 2024 London Marathon, with a time of 2:16:23. This was Assefa’s first loss at an Abbott World Marathon Major.

All eyes will be on the 27-year-old as she tackles the daunting Paris course, which features more than 400 meters of elevation gain. This will be Assefa’s toughest challenge to date.

Joining Assefa on the Ethiopian team are two experienced marathoners: 2023 world champion Amane Beriso and 2022 world champion Gotytom Gebreslase. Beriso has finished in the top three of her last six marathons and has thrived in warmer race conditions, taking wins in Budapest, Mexico City and Valencia. Gebreslase has been on the podium in the marathon at the last two world championships.

Like the men, the Ethiopian women’s team looks to end the streak of their East African rival, Kenya. Ethiopia has not won gold in the women’s marathon since Tiki Gelena at the London 2012 Olympics.

Cleveland Marathon winner Ashton Swinford looks to defend title for third year

Hudsonites might have caught a glimpse of Ashton Swinford in December as she dashed by the competition and snagged first place in the local Frosty 5-Mile race for the third year in a row (and with a 2023-course personal record of 28:53.)

But they might not have realized that they were also witnessing the running gait of a two-time Cleveland Marathon champion. This month, Swinford prepares to “flee to the Cleve” once again, to defend her title on Sunday, May 19.

Swinford credits her late-bloomer love of running to a stint on the cross-country team at Ohio Northern University. Her athleticism, however, was already prevalent during childhood, when she reached level 10 – the highest level – of the USA Gymnastics Junior Olympics Program.

“My athletic journey started as a gymnast in second grade, and I stuck with gymnastics throughout all of high school,” she said. “I thought I was going to do gymnastics in college, but after my senior year, I decided, ‘I feel satisfied. I did what I wanted to do. I’m healthy. I want to focus on school.’”

While studying biology at ONU, Swinford began making friends with members of the university’s track and cross country teams. After some convincing, she joined the track team as a sprinter, but it didn’t take long to discover her knack for distance running. 

“Being a gymnast made me a pretty good hurdler and sprinter,” she said. “But the team convinced me to start trying longer distances. I joined the cross country team for social reasons, and from there, the rest is history.”

In 2018, Swinford and her husband welcomed twins into the world. She had continued running and was inspired by the women just like her – amateur runners with a diversified life outside of running – that she witnessed qualifying for the 2020 Olympics in Tokyo. Less than a year after the babies arrived, Swinford could run a marathon non-competitively with a casual 3:12 pace. 

“Post-collegiately, and one of the things that I’m most proud of, is that I’m actually a much better runner now than I was in college. I have stuck with it, and each year I tend to get a little bit better than the year before,” she said.

Her budding distance prowess combined with an admiration for fellow “normal” runners competing on the world stage was the impetus for Swinford to start competitive running again. In 2019, after training harder and going further than she ever had, Swinford ran a marathon in 2:58, only 13 minutes shy of Olympic qualifying time. Her personal record marathon time is 2:44, which she ran at the Columbus marathon in 2023. 

Originally from Bowling Green, Swinford settled in the Cleveland area with her husband in 2015, after obtaining her graduate degree in physical therapy from the University of Dayton. Now a Hudson resident, she splits her time evenly between the roles of parent, part-time physical therapist and avid runner. She has mastered the art of multitasking: She fits in runs while her kids are in morning preschool, for example, and sometimes even squeezes in an afternoon workout.

Swinford’s community in Northern Ohio extends beyond her immediate family to her chosen family, CLE Racing, an “elite female running team representing Cleveland.” She serves as one of the team’s captains and values the supportive environment whether it’s race day, a group trail run or a kind comment on the group’s Facebook page.

“We all live in different parts of the Cleveland area,” Swinford explained. “We’ll meet at different parks or trailheads to train together and talk about races we want to do. We do volunteer events by supporting other local running events. It’s been a whole lot of fun to have a community of people with the same interests as me who can support each other in our running goals.”

Swinford looks forward to competing alongside her teammates in the upcoming Cleveland Marathon. Before the challenge of safeguarding her title in “The Land,” however, Swinford and some of her teammates are headed east to participate in what she said is the “first race people ask about when they learn you’re a marathon runner” –  the Boston Marathon.

“I’m glad to finally say that I’m finally doing my first Boston Marathon,” she said. “I don’t have a strong time goal because it’s such a tough course. I just want to finish feeling really good about myself.”

Despite her excitement to compete in Boston, Swinford’s most anticipated race is still at home, in Cleveland, which she refers to as “my hometown race.” As she crosses the finish line this May, Swinford hopes to run to victory with some of her biggest sideline fans: her CLE Racing teammates, her husband and, of course, her twins. 

Kenenisa Bekele named to Ethiopian Olympic marathon team

Ethiopia's Kenenisa Bekele and Kenya's Eliud Kipchoge will square off in the marathon at the Paris Olympics.

It’s been 12 years since Ethiopian distance runner Kenenisa Bekele last put on his country’s singlet at an Olympic Games, but he has officially earned his spot on the Ethiopian marathon team for Paris 2024. 

As reported by ESPN, Bekele is one of three men selected by the Ethiopian Athletics Federation to represent Ethiopia in the marathon at the 2024 Paris Olympics. This will be Bekele’s fourth Olympic Games and the first time he has represented his country in the marathon. He has previously won four Olympic medals (three gold, one silver) across the 5,000m and 10,000m events, at Athens (2004) and Beijing (2008).

Bekele earned his spot on the Ethiopian team after an excellent showing at the 2024 London Marathon, where he placed second behind Kenya’s Alexander Mutiso, in 2:04:15 (a men’s 40+ world record). His time was four seconds faster than his previous master’s best, from the 2023 Valencia Marathon in December (2:04:19). 

Bekele will face his long-time rival, Kenya’s Eliud Kipchoge, at one final Olympic Games in the streets of Paris, almost exactly 20 years after their first Olympic matchup in Athens. Kipchoge and Bekele are two of the fastest marathoners in history, and are part of the exclusive club of four men who have gone under the 2:02 marathon mark.

Joining Bekele on the Ethiopian team is another athlete in that exclusive club, Sisay Lemma. Lemma has a personal best of 2:01:53 from the Valencia Marathon in December. Most recently, Lemma won the 2024 Boston Marathon in 2:06:17, ending Evans Chebet of Kenya’s two-year reign. 

2022 world marathon champion and 2023 New York City Marathon champion Tamirat Tola rounds out the Ethiopian squad. The difficult 2024 Paris Olympic course suits Tola’s style of racing well, and he’ll certainly be one of the favorites to win gold and end Kenya’s streak of champions. Ethiopia has not won gold in the men’s marathon since Gezahegne Abera in Sydney in 2000.

Chebet vows to reclaim New York title after falling short in Boston

Two-time  Boston Marathon Champion Evans Chebet has his sights set on reclaiming the  New York City Marathon crown after failing to defend his  Boston title.

The  New York City Marathon, the largest marathon in the world, is slated for November 3.

The 35-year-old secured a third-place finish with a time of 2:07:22 at the 128th edition of the  Boston Marathon on April 15, with Ethiopians Mohamed Esa (2:06:58) and Sisay Lemma (2:06:17) taking the top spots.

Chebet is confident of a stronger performance at the New York Marathon and boldly declared that his intention to clinch the title.

“I have intensified my training ahead of the  New York Marathon and my target is to clinch the title. I hope to be ready before the event,” he noted.

In 2022, Chebet stormed to victory in 2:08:41 to secure the  New York title. He, however, was forced to pull out of the 2023 edition, where he was poised to defend his crown, due to injury.

Reflecting on his  Boston performance, Chebet attributed his third-place finish to a tendon rupture but expressed satisfaction with his result.

“Before we went to the  Boston Marathon I got an injury during training.  My tendon raptured and I couldn't perform to the best of my ability, finishing third.”

He added: “It was a tough race. Of course I would have loved to retain my title but I am still happy with my performance,” he stated.

In 2022, Chebet clocked 2:06:51 to claim his first  Boston title, leading a Kenyan podium sweep. Lawrence Cherono (2:07:21) placed second with Benson Kipruto (2:07:27) settling for third.

He returned to the Massachusetts capital in 2023, where he defended his title after clocking 2:05:54. Chebet emphasised his commitment to smooth training, working closely with physiotherapists to ensure his recovery.

“I started training two days ago. Right now, I feel my leg is okay. I have been working with my physiotherapist to ensure I get back on the road as soon as possible,” he noted.

With light 12km morning runs and careful monitoring, Chebet aims to avoid overexertion and potential setbacks.

“With the advice from my coach and doctors, I have been running 12km daily in the morning. I want my leg to adjust and heal first before I add more kilometres to my daily run,” he stated.

He also pointed out that he would not push himself because he feared a repeat of what happened last year before the  New York Marathon, where he was set to defend his crown.

“Last year, I pulled out of the marathon because of injury. I am taking things easy to ensure I am fit for  New York. I am hungry to reclaim my title,” Chebet stated.

Jepchirchir is confident with her finishing kick ahead of the Olympic Games

The reigning Olympic women’s marathon champion Peres Jepchirchir reckons she has the allure to hypnotize her way to another crown at the upcoming 2024 Paris Games in August.

Jepchirchir, 30, heads to the French capital inspired by her mind-blowing act of genius at the 2024 London Marathon, where she smashed the women’s only world record at a searing pace of two hours, 16 minutes, and 16 seconds.

In an exclusive interview on Wednesday, Jepchirchir expressed optimism in her determination to crack a back-to-back title at the Olympic Games.

She spoke moments after Athletics Kenya unveiled the official list of eight men and women marathoners who will hold forte for the nation at the Paris Games.

“I know it won’t be easy. I’m expecting a tough contest but I’m confident I’ll accomplish my pursuit at the Summer Olympics in Paris. I’ve equipped myself adequately for the enormous assignment ahead,” Jepchirchir remarked.

Jepchirchir said she would replicate the tactical blueprint that fired her to glory in previous races including her momentous triumph at the Tokyo 2020 Olympic Games.

“I have adopted a strong finishing kick that comes in handy on the home stretch. I’ve always made it impossible for my opponents to overtake me in the final 800m. That’s exactly what I intend to do,” Jepchirchir stated.

Reflecting on her historic windfall in the frigid streets of England last month, the diminutive runner said her record-smashing exploits caught her by surprise.

“I was thrilled by the victory. I was not expecting to shatter the world record. I remotely believed someone would smash it but it hardly crossed my mind that person would be me.”

The conquest served to embellish an astral career set in motion by two World Half Marathon victories in 2016 and 2020.

She went on to storm the 2021 New York City and 2022 Boston Marathon titles before wrapping up third at the 2023 London Marathon.

Jepchirchir headlines a starry roster of Kenyan marathoners tasked with hoisting the nation’s flag at the Paris 2024 Olympic Games.

According to a list unveiled by the National Olympic Committee of Kenya on Wednesday, Jepchirchir’s teammates include reigning Boston and New York Marathon champion Hellen Obiri, Tokyo Olympics silver medalist Brigid Kosgei, and 2022 New York Marathon champion Sharon Lokedi who has been incorporated as a reserve runner.

Double Olympic champion Eliud Kipchoge headlines the men’s list that also boasts the recently crowned London Marathon champion Alex Mutiso,  Benson Kipruto and Timothy Kiplagat who has earned a spot on the team as a reserve.

The women’s Olympic race slated for August 11, will cover a 42,195km loop linking Paris and Versailles.

The marathon will begin at the Hôtel de Ville in Paris and ends at Les Invalides, passing through nine districts including the Paris— Boulogne-Billancourt, Sèvres, Ville d’Avray, Versailles, Viroflay, Chaville, Meudon and Issy-les-Moulineaux.

Three tips to bounce back from race disappointment

You’ve raced your spring season “A” race and fell short of the goals you set for yourself: now what?

Every runner experiences this. From frustration to heartbreak to wanting to give up altogether, it’s not uncommon to feel a range of emotions after putting yourself out there and not achieving what you set out to do. Whether it’s a BQ, a PB or simply executing new race tactics, the feeling of failing to achieve your goal can eat at you.

Elizabeth Clor, a Virginia-based running blogger, recreational marathoner and author of Boston Bound: A 7-Year Journey to Overcome Mental Barriers and Qualify for the Boston Marathon, is all too familiar with these type of setbacks. Clor went from a 4:46 marathon to a 3:15 over the course of a 20+ year running career and 34 completed marathons. She also regularly tests herself in other distances. 

Clor recommends a few key tips for overcoming race disappointment.

1.- Don’t waste energy stewing on the past

This one might be easier said than done, but ruminating on a poor race performance doesn’t do anything for you. Many runners go by the 24 or 48 our rule: you have that long to feel sad, but after that it’s time to move on. Mental energy spent feeling disappointed is energy taken away from moving forward and planning your next goal.

“Remember that not every race can be a PR,” says Clor, noting that it’s those few-and-far-between “breakthrough” efforts that bring far more joy than any poor race brings disappointment. Remember that this is a moment in time, but with determination and a smart approach, your next good race might be just around the corner.

2.- Change the way you set goals

One way to combat disappointment from not meeting your race goals is to approach them differently.

In her book, Clor talks about how she used to be laser-focused on setting marathon PBs. She now recommends picking several goals for a single race, so you give yourself a better chance of meeting one or two.

“Have some goals that are not time-based, so even if you don’t get your goal time, there are other ways to gain satisfaction from your effort,” she recommends.

From nailing your fuelling to strategy to remaining positive when times get tough, there are so many smaller goals you can set within a race that will distract you from the pressure of meeting a specific time.

3.- Re-evaluate your training and racing plan

If you didn’t meet your race goals, it could mean you need to approach your next one differently. This is a great time to look at how you trained, how you executed the race and what you could improve on. Make a list of what went well and what didn’t, and decide if you need to make any changes.

“I recommend giving yourself adequate recovery time,” Clor adds, noting that the downtime after a race is not the best time for drastic changes. “It can be tempting to resume things as soon as possible, but the body and mind need a break.”

Ekwam looks to leave a mark at the Paris Olympics

Zablon Ekwam is keen to leave his mark in the 400m event at the Paris Olympics after securing his qualification time at the Kip Keino Classic last week. 

Ekwam powered to fourth place in 44.69 seconds, closely trailing Botswana’s Leungo Scotch at 44.54. Bryce Deadmon of the USA took second (44.41), while Botswana’s Bayapo Ndori clinched the title (44.10).

With the 2024 Olympic mark set at 45.00 for men and 50.95 for women, Ekwam’s performance puts him in prime position for the global showdown.

 “The Olympics is the climax of any sporting event and every athlete's dream is to make it to the global showpiece. I look forward to making my mark in Paris,” Ekwam remarked.

Ekwam highlighted the privilege of representing the country in an event where few Kenyan athletes qualify. “Representing the country in an event where there are not as many athletes qualifying is a nice feeling,” he stated.

Kenya has only secured two medals at the Olympics in the 400m, first at the 1972 Olympics in Munich, where Julius Sang clocked 44.92 to secure bronze and in 1992 in Barcelona, where the late Samson Kitur also won bronze in 44.24.

The last athlete to represent the country at the Olympics in the 400m was Emmanuel Korir at the 2020 Tokyo Olympics, where he was disqualified for a false start.

 Despite missing out on the 2020 Tokyo Olympics, Ekwam remains determined to post impressive results this time around. 

 “I have been fighting for this spot for four years. I missed out on the 2020 Tokyo Olympics because I did not make the cut,” he stated.

He pointed out that consistent training was the key to making the Olympic team. “I went back to training consistently for three years to make the 2024 Olympics.”

Ekwam’s dedication paid off, as he recently contributed to shattering two African records with the 4x400m men’s relay team at the World Athletics Indoor Championships in Glasgow, Scotland in March.

He was in the company of Wiseman Were, Boniface Mweresa and Kelvin Tauta.

Looking ahead, Ekwam is also set to represent Kenya at the World Relay Championships in Nassau, Bahamas as he seeks to showcase his prowess in the 4x400m mixed relay.

He will be joined by Were, Kennedy Kimeu, Mercy Chebet, Mary Moraa and Maureen Thomas as they hunt for a top-14 finish that will secure Olympic qualification for the relay team.

Precious Mashele confirms his participation in Absa Run Your City Cape Town 10K

With Stephen Mokoka already a confirmed participant at next month’s Absa Run Your City Cape Town 10K, the presence of Precious Mashele means we have a scintillating fast race on the cards.

Once club mates, training partners and actually mentor and mentee, the duo have since become fascinating rivals with the younger Mashele looking to get to the levels of Mokoka and sometimes succeeding in showing the experienced stalwart a clean pair of heels.

Mashele has previously deposes Mokoka as the country’s half marathon champion and more importantly he broke the latter’s 10km national record at last year’s Absa Run Your City Gqeberha 10K.

Brace yourself then for a thrilling contest in the Mother City on May 12 after Mashele confirmed his participation in the Mother’s Day race.

Managing Director of Stillwater Sports and Series Founder Michael Meyer is ‘thrilled to have Precious Mashele line up for the Absa Run Your City Cape Town 10K.

“His performance at the Absa Run Your City Gqeberha 10K earlier this month and at the ASA Senior Track & Field Championships this past weekend showcased his incredible talent, and we're excited to see him bring that energy to the streets of the Mother City,” he said, adding that Mashele's presence will ‘elevate the competitive spirit of the event’.

Mashele took home a bronze medal in the 5000m during the ASA Senior Track & Field Championships on Saturday and though an athlete of his caliber would ordinarily have been disappointed with third place, the Boxer Athletic Club star was contented.

“I’m happy with my bronze medal because the race was very tough. I’m very happy with what I got,” he said of his 13:35.19 time which saw him trailing winner Adriaan Wildschutt and silver medalist Elroy Gelant at the Msunduzi Athletics Stadium in Pietermaritzburg.

It was the second time in just over two weeks that Mashele saw the heels of his Boxer teammate Gelant. At the season-opening Absa Run Your City Gqeberha 10K, the duo again finished second and third with Gelant overtaking Mashele near the finish line behind Kenyan Vincent Largat.

The presence of the East Africans in the series delights Mashele because it gets him to push much harder than he usually does when he’s just in competition with local runners.

“I run fast times when I run against the east Africans. So, for me, it’s a good opportunity to run with the East Africans,” explains the man who has claimed four podium finishes in his last five starts in the Run Your City 10K series.

He is still not at his peak, but he believes he is getting here: “My fitness is coming around. Although I’m not where I want to be yet, I can say I’m at about 70% of where I should be. But I’ve got momentum and I think it’s only a matter of time before I get the shape I want.”

The race in Cape Town against Mokoka and a group of other fantastic local and east African runners will be a good test for him to see just how much he is progressing towards that shape.

Jepkorir ready to shake off rivals as she seeks to defend Copenhagen title

Rodah Jepkorir is gearing up to defend her Copenhagen Marathon crown against top-tier competition on May 5 in Denmark’s capital.

Last year, Jepkorir blazed through the course in 2:23:14 to claim victory, setting a new personal best (PB) in the process.

Valentina Mateiko secured second place in 2:25:05, while Britain’s Philippa Bowden completed the podium with a time of 2:29:16.

The 33-year-old is no stranger to success, boasting three Buenos Aires Marathon titles under her belt.

In 2019, she clocked 2:25:46, followed by 2:26:53 in 2022, and completed a hat trick in 2023 with a time of 2:24:52. 

Jepkorir also clocked 2:27:10 to seal the Gold Coast Marathon title in Australia last year as well as the 2019 title in 2:27:56.

However, she'll face fierce competition from Ethiopia’s Derartu Hailu, who holds a PB of 2:23:18 from the Sevilla Marathon, where she finished fourth.

Hailu also holds the Xuzhou Marathon title with a time of 2:27:27.

Joining the fray is 2022 Kosice Marathon champion Margaret Agai, who aims to challenge Jepkorir for the title. Agai has a personal best of 2:23:28 from the 2013 Daegu Marathon.

In the men’s elite race, Castellon Marathon silver medallist James Kiplagat and 2018 Paris Marathon bronze medallist Ernest Ngeno will be among the contenders.

Kiplagat holds a PB of 2:09:08 from the 2023 Zurich Barcelona Marathon and also secured a runners-up spot at the 2021 Stockholm Marathon with a time of 2:12:26. Ngeno boasts a personal best of 2:06:41 from the 2018 Paris Marathon.

The duo will be joined by 2023 Durban Marathon bronze medallists Cornelius Yego and Benson Tunyo.

Ethiopia’s Gadisa Birhanu will prove a tough test for the Kenyans as he boosts a 2:04:59 PB set in 2023 at the Sevilla Marathon, where he clinched the title.

Abdi Gelelchu of Bahrain is also in the elite list with a PB of 2:07:15 set at the 2022 Sevilla Marathon and so will be Japan’s Tsubasa Ichiyama with a a PB of 2:07:41.

Jakob Ingebrigtsen’s father could face six years in prison for physical abuse

Gjert Ingebrigtsen has been charged by Norwegian police with one count of physical abuse after allegedly hitting one of his seven kids in the face with a wet towel in 2022.

On Monday, Norwegian police announced that Gjert Ingebrigtsen, father and former coach of 1,500m Olympic champion Jakob Ingebrigtsen, faces charges of domestic violence against a family member. Gjert could face up to six years in prison if found guilty.

In October 2023, Jakob, 23, and his older brothers Henrik, 33, and Filip, 31, who are also Olympic-level athletes, told the Norwegian newspaper VG that their father, who had coached them until 2022, had been physically violent.

The 58-year-old denied the allegations, but Norwegian police, who had been investigating the case, said on Monday that Gjert had been charged with one count of physical abuse. According to a report in VG, the alleged abuse took place between 2018 and early 2022 and included threats, coercion and hitting one of his seven kids in the face with a wet towel.

Gjert Ingebrigtsen’s lawyer, John Christian Elden, told VG that his client disagrees with the presentation of the events and does not admit any criminal wrongdoing.

The police did not disclose the name of the child to the public. If found guilty, Ingebrigtsen could be facing up to six years in prison. No date for a trial has been set.

Gjert Ingebrigtsen was named the Norwegian sports coach of the year in 2018 after Jakob, Henrik, and Filip all won medals at the European Championships that year. The family had also been the subject of a TV documentary series, “Team Ingebregtsen,” aired by public broadcaster NRK for the five years leading up to the Tokyo Olympics.

Jakob is one of the biggest international stars in track and field, and was coached by his father since he began running. He broke ties with his father in 2022, and has been coached by his brother Henrik since then. 

Gjert Ingebrigtsen recently started coaching another Norwegian runner, Narve Gilje Nordås, who won bronze in the men’s 1,500m behind Ingebrigtsen in Budapest. Gjert Ingebrigtsen was told by the Norwegian sports federation that he would not be allowed to be part of the Norwegian coaching staff at the 2024 Paris Olympics. He was also denied accreditation for the 2023 World Athletics Championships in Budapest, where Jakob won gold in the 5,000m and silver in the men’s 1,500m.

Hillary Kipkoech and Stella Chesang win the Gifu Half Marathon

Hillary Kipkoech of Kenya and Stella Chesang of Uganda won the Gifu Half Marathon on Sunday in the times of 1:01:26 and 1:07:59 respectively.

The men

In the men’s race, Kipkoech, defending champion Amos Kurgat, and Timothy Kiplagat both of Kenya ran together with others and led from the beginning. In warm conditions, the lead runner in the pack kept changing, but around 14km, Kipkoech and Kurgat pulled away from the rest, and the battle for victory was narrowed down to the two runners.

At an uphill after the water station with 3km left to go, Kipkoech pulled away winning his first title of the Gifu Half Marathon in the time 1:01:26. Kurgat came in second in 1:01:38 and Kiplagat in third in 1:01:55.

The top Japanese runner was Hideyuki Tanaka clocking a 1:02:31 finish time. The 33-year-old clocked a personal best in February during the Marugame Half Marathon with his 1:01:13 performance.

The women

In the women’s race, three powerful athletes of Chesang, two-time defending champion, Dolphine Nyaboke Omare of Kenya, and the 2023 Asian Games Champion Eunice Chebichii Chumba of Bahrain led the race. As Chumba started to lag behind at around 10km, the race turned into a two-women battle between Chesang and Omare.

The duo ran side by side until Chesang spurred off at around 18km to run solo. Chesang achieved her first victory in Gifu and a new personal best in 1:07:59. Omare finished in second in 1:08:31 and Chumba third in 1:09:10.

The top Japanese woman was Rinka Hida with her 1:12:07 performance. The 23-year-old set her best last year in Osaka at 1:10:10.

The 13th edition race was held under sunny, clear skies in an unprecedented heat of 28 degrees Celsius, making the city the stage for a ‘hot race’ both literally and figuratively.

Tafa and Jebet triumph in the Madrid Marathon

Zurich Rock ‘n’ Roll Series Madrid 2024 was the biggest in the history of the event, with over 40,000 participants and Ethiopian Mitku Tafa (2:08:5) as the marathon winner, with the second place disputated among same country athlete Fikre Bekele (2:09:08) and Kenyan Douglas Chebii (2:09:10).

In the women race, Naom Jebet won (2:26:19) with a great distance from Ethiopian Bontu Bekele (2:27:03) and Kebene Chala (2:27:28).

Shortly before half marathon winners were present on the finish line, with 3 slots of Kenyan runners on the male pódium (Amon Kiptoo, 1:02:25; Joseph Koech, 1:02:31 and Shamack Kiprop, 1:02:33) on a race won in the last meters. First Spanish was Tariku Novales (1:05:03). On female category victory was for Kenyan Joyece Chepkemoi (1:09:22), followed by Spanish Isabel Barreiro, superb debut on the distance and in Madrid (1:13:19) and French Mathilde Sénéchal.

Morning races started with 10K, with Carlos Mayo achieving his seventh victory on the 10K Zurich Rock ‘n’ Roll Running Series Madrid (29:10), after his competed race with Adam Maijó (2nd, 29:18) and third was Adrián Ben, 29:43.

Aragonian Carlos Mayo suffered a car crash two weeks ago with no injuries and he only had some side pains but were not enough to get the victory.

On Women 10K, Águeda Marqués got her third victory in Madrid (33:31), with Marta Pérez following as second (33:49), third one was Paula Herrero, on the process of coming back after injuries (36:12).

Was a day for the History of the event, with over 40,000 runners among the three distances (10K, Half Marathon and Marathon), with over 6,000 participants from previous year and more tan 113 countries represented on the streets. The event also supposes over 48 million Euro of economic impact on the city of Madrid in 2023.

Agnes Ngetich reveals what cost her Agnes Tirop's world record by two seconds

Agnes Ngetich has reacted after missing out on the late Agnes Tirop's women's-only world record at the Adizero Road to Records.

Former World Cross Country bronze medalist Agnes Ngetich has expressed disappointment after missing the women’s-only 10km world record at the Adizero Road to Records on Saturday morning.

Ngetich cut the tape in 30:03 to cross the finish line ahead of reigning World Cross Country bronze medalist Margaret Chelimo who crossed the line in 30:39. Jesca Chelangat completed the podium, clocking an astonishing 30:46 to cross the line.

With her time, Ngetich missed the late Agnes Tirop’s world record of 30:01 by two seconds. The late Tirop set the record during the 2021 edition of the Adizero Road to Records that has stood since then before Ngetich threatened it.

Following her win, she complained about having worked alone and pushed herself throughout the race, something that cost her the world record.

“My race was good, though I struggled alone and pushed alone and that’s why I missed the world record…I’m happy with the result but I really wanted the world record.

“However, now that I have missed it, I’m content with my win because I worked alone. I normally train my mind to always keep going and target to lower my time and I want to go for the Olympics…my target for this year,” Ngetich said.

Meanwhile, Ngetich started the race comfortably and was in charge from the 3km mark, looking very poised as she competed.

The 23-year-old showcased her skills and kept checking her watch throughout the race and after covering 7km, she had opened up a wide gap between herself and her competitors and was looking very strong.

As she passed the ninth-kilometer mark, she was pushing hard as fans cheered her to keep going. With the finish line in sight, Ngetich then sprinted to the finish line, clocking 30:03 to cross the finish line first.

Hamburg Marathon: Benard Koech and Irine Cheptai win men's and women's titles

Defending champion Bernard Koech and fellow Kenyan Irine Cheptai won the Haspa Marathon Hamburg with world-class times. Koech crossed the line in a brilliant 2:04:24 and clocked the eighth fastest time in the world this year. Missing his own course record and PB by just 15 seconds Koech became the first man to successfully defend the title in Hamburg since Julio Rey of Spain in 2006. Ethiopia's Haymanot Alew took second with 2:05:30 and Philemon Kiplimo of Kenya was third in 2:05:37. There was a thrilling duel in the women's race. Irine Cheptai won the battle and produced one of the fastest marathon debuts in history with 2:18:22. Fellow Kenyan Winfridah Moseti smashed her PB with 2:18:25 for second place. These are the second and third fastest times in the history of the race. Ethiopia's Gotytom Gebreslase took third with 2:21:19.

Organizers registered a record entry number of 38,210 athletes for the 38th edition of the Haspa Marathon Hamburg. This includes races at shorter distances. 15,000 marathon runners were among the entries. “It was a superb race which produced some of the fastest times ever in Hamburg. However for many athletes conditions became tough when it suddenly warmed up strongly during the race,” said Chief Organizer Frank Thaleiser.

For long periods of the race the leading group was on course to break the course record of 2:04:09 which Bernard Koech established a year ago. After a 1:28:14 split time at 30k the last pacemaker dropped out and then Koech took off, immediately leaving behind Haymanot Alew, Philemon Kiplimo and fellow-Kenyan Ronald Korir. Koech covered the next 5k section in a breathtaking 14:17 and when he went through 35k in 1:42:31 it looked like he might finish in around 2:03:30. “But then I had a difficult section and because of that I missed the course record,” Bernard Koech explained later. “But this is sport, I am not at all disappointed. It was a great race and I might well come back again next year.” For the second time since 2022 four athletes ran sub 2:06:00 in Hamburg.

Germany's Sebastian Hendel finished in a strong tenth place with a huge PB of 2:08:51. The 28 year-old had a personal record of 2:10:14 before and now became the ninth fastest German marathon runner ever.

For over 30 kilometers Gotytom Gebreslase, the Marathon World Champion from 2022, ran together with Kenyans Irine Cheptai and Winfridah Moseti in the leading group. However with 10k to go the Ethiopian dropped back. With the leaders out of sight her dream of competing in the Olympics probably vanished. In the end Gotytom Gebreslase finished a distant third in 2:21:19. The battle for victory continued right into the home straight. Then the 2017 World Cross Country Champion Irine Cheptai opened a small gap and crowned her strong marathon debut with a win in 2:18:22. She was three seconds ahead of Winfridah Moseti. The two Kenyans managed to run the second half quicker than the first (69:44) and placed themselves on positions eleven and twelve in the 2024 world list.

“I never expected to win the race. I had hopes to maybe finish second or third,” said Irine Cheptai. “Perhaps I can now run between 2:14 and 2:15 in my next marathon. I would like to run here in Hamburg again next year.” In seventh place Argentinian Daiana Ocampo was the only athlete in Hamburg to achieve Olympic qualification. There was very bad luck for Katharina Steinruck once more. The German, who hoped to break her mother's PB (Katrin Dörre-Heinig, the Olympic bronze medalist from 1988, ran 2:24:35 in Hamburg 25 years ago), had to side step at a refreshment point when a pacemaker stepped into her way. She then collided full speed with a drinks table, fell and had to give up injured shortly after that. This happened shortly before the half way point and she had been running 2:23 pace. Rabea Schöneborn was the best German with 2:35:07 in 13th place.

Results, Men:

Bernard Koech KEN 2:04:24

Haymanot Alew ETH 2:05:30

Philemon Kiplimo KEN 2:05:37

Ronald Korir KOR 2:05:41

Tsedat Ayana ETH 2:06:40

Oqbe Ruesom ERI 2:06:50

Brimin Misoi KEN 2:07:06

Getaneh Molla ETH 2:07:38

Martin Musau UGA 2:08:42

Sebastian Hendel GER 2:08:51

Women:

Irine Cheptai KEN 2:18:22

Winfridah Moseti KEN 2:18:25

Gotytom Gebreslase ETH 2:21:19

Jackline Cherono KEN 2:21:40

Aminet Ahmed ETH 2:23:27

Cynthia Limo KEN 2:25:10

Daiana Ocampo ARG 2:26:24

Kidsan Alema ETH 2:26:50

Ayantu Kumela ETH 2:27:19

Neheng Khatala READ 2:28:37

TCS World 10K Bengaluru: Kenya’s Peter Mwaniki, Lilian Kasait win international elite titles

Kenyan runners Peter Mwaniki (28:15) and Lilian Kasait (30:56) cruised to the international elite men’s and women’s titles respectively, in the 16th edition of the TCS World 10K Bengaluru here on Sunday.

Mwaniki shifted gears at the 7.5 km mark to leave his countryman Hillary Chepkwony behind.

It was a similar story for Lilian, who pulled away from the nearest rival Emmaculate Achol at the 7.1 km mark.

Mwaniki and Lilian were unable to break the event records (men - 27:38, women - 30:35) on this new route. 

The new route was praised by most runners, but the finish line - stationed along a cordoned-off stretch on Cubbon Road - lacked buzz. 

This was in contrast to previous editions, where the grand finish on the Sree Kanteerava Stadium running track witnessed several cheering runners and onlookers.

On Sunday, Mwaniki, Lilian and other medalists had only the photographers and a few event officials to share their joy with when they completed the run.

Lilian had to overcome a setback along the way. Near Ulsoor Lake, she nearly bumped into the timing vehicle, which seemingly made a wrong turn. “The car turned, so I thought it was a turning point and followed the car. But the officials on the motorbike told me to proceed (forward), so I followed my colleague Emmaculate,” Lilian said.

ter winning the international elite men’s title in TCS World 10K Bengaluru. | Photo Credit: GETTY IMAGES

Kenyan runners Peter Mwaniki (28:15) and Lilian Kasait (30:56) cruised to the international elite men’s and women’s titles respectively, in the 16th edition of the TCS World 10K Bengaluru here on Sunday.

Mwaniki shifted gears at the 7.5 km mark to leave his countryman Hillary Chepkwony behind.

It was a similar story for Lilian, who pulled away from the nearest rival Emmaculate Achol at the 7.1 km mark.

Mwaniki and Lilian were unable to break the event records (men - 27:38, women - 30:35) on this new route. 

The new route was praised by most runners, but the finish line - stationed along a cordoned-off stretch on Cubbon Road - lacked buzz. 

This was in contrast to previous editions, where the grand finish on the Sree Kanteerava Stadium running track witnessed several cheering runners and onlookers.

READ | Tajinderpal Singh Toor: Indian athletes don’t think of themselves any lesser than top athletes

On Sunday, Mwaniki, Lilian and other medalists had only the photographers and a few event officials to share their joy with when they completed the run.

Lilian had to overcome a setback along the way. Near Ulsoor Lake, she nearly bumped into the timing vehicle, which seemingly made a wrong turn. “The car turned, so I thought it was a turning point and followed the car. But the officials on the motorbike told me to proceed (forward), so I followed my colleague Emmaculate,” Lilian said.

Emmaculate had to be taken to the hospital after finishing the run. She was discharged a few hours later, organisers said.

Mwaniki explained that the course record could have been broken if the pacemaker had stayed on longer. “Our expectation was that the pacemaker would run five kilometres. But he dropped out at two kilometres. If the pacemaker had stayed for five kilometres, it may have been possible to break the course record,” Mwaniki said.

It was a memorable day for Kiran Matre, who broke the event record for Indian men’s elite athletes. Matre’s 29:32 bettered the previous milestone of 29:49 set by Suresh Kumar in 2015.

Sanjivani (34:03) continued her impressive run in this event. This is the third consecutive time that Sanjivani (34:03) has finished on top of the Indian women’s elite field.

Mwaniki and Kasait took home $26,000 each. Matre and Sanjivani earned ₹2,75,000 each. Matre also secured a bonus of ₹1,00,000 for breaking the event record.

London Marathon receives world record 840,000 applications for 2025 race

London Marathon organisers said they have received 840,318 applications for the 2025 race, breaking the world record of 578,374 set in last year's public ballot.

More than 53,000 runners completed the 44th edition of the marathon last week, a record for the event.

"This is an absolutely phenomenal total," event director Hugh Brasher said on Monday.

"Furthermore, the increase in applications from women, up from around 43% last year to 49% this year, is exceptional and takes us close to parity for applications for the first time.

"We want to inspire people of all ages and abilities to get active and these amazing record-breaking figures show how the TCS London Marathon is doing that and how many people want to be part of it," Brasher added.

The 2025 London Marathon is scheduled for April 27.

Sheila Chelangat surprises and Hicham Amghar wins in Istanbul

Sheila Chelangat was the surprise winner of the Türkiye Is Bankasi Istanbul Half Marathon. The Kenyan smashed her personal best and clocked a fine 66:47 despite rainy weather conditions and slippery roads. Fellow-Kenyan and debutant Miriam Chebet took second with 67:14 while Ethiopia’s Zewditu Aderaw was third in 68:17. The women’s race had a very good depth with eight runners finishing inside 69:00. Hicham Amghar of Marocco, who was runner-up a year ago, won the men’s race with a personal best of 59:47. Dinkalem Ayele was second in 59:55 while fellow-Ethiopian Gemechu Bute took third with 60:03. 

A record number of 14,200 runners entered the 19th edition of the Türkiye Is Bankasi Istanbul Half Marathon, a World Athletics Gold Label Road Race. This includes athletes who competed in a 10k race staged parallel.

Sheila Chelangat, who was the tenth fastest woman on the start list with a personal best of 69:38, took the lead relatively early in the race. The 26 year-old Kenyan ran behind a pacemaker when she moved clear between 7 and 10 k. Despite the poor weather conditions she was able to keep the pace high and was so strong that she was never challenged. “I am really happy with my performance and the victory. However the weather was poor and the roads were slippery,“ said Sheila Chelangat, who achieved her biggest career victory so far in Istanbul. “I am not yet planning a marathon debut,“ said the Kenyan, who only ran her half marathon debut last month in Lille, where she was second. 

Competing for second place Miriam Chebet and Zewditu Aderaw were battling between 10 and 13k. Then Kenya’s debutant Chebet was able to move away from the Ethiopian. Running her debut half marathon in Istanbul the former European 5,000 m Meraf Bahta finished in 16th position with 72:51. The Swede was the best European in the race, but missed the qualifying standard for the continental championships in Rome in June by over a minute.

In the men’s race a bigger leading group passed the 10k mark in 28:39. In-form Dinkalem Ayele was among the leaders, along with Hicham Amghar and Gemechu Bute. Ayele was the winner of the Lisbon Half Marathon this spring, but in the final stages the Ethiopian could not get passed Amghar. The runner from Marocco was in the lead after 17k with Ayele and Bute close behind. Finishing runner-up and beaten by just six seconds a year ago this time Amghar made sure he is the number one. With 59:47 he was eight seconds ahead and improved his PB from 2023 by six seconds. 

“Despite the weather I was able to run a personal best, so I am very happy. It was better to have rain instead of wind,“ said the 29 year-old winner, who celebrated one of his best career performances. “I may well return to Istanbul in November for my marathon debut. I really like the way the organisers take care of the elite runners here,“ said Hicham Amghar.

While Ethiopia’s pre-race favorite Solomon Berihu did not finish, Canada’s Cameron Levins was the fastest non-African runner in eighth place. He clocked a fine 60:38, missing his national record by just 20 seconds. Further down the results list there was a national record for the Virgin Islands: Eduardo Garcia ran 63:53 for 29th place. 

The reigning European half marathon champion Tadesse Abraham of Switzerland finished in 24th position with 63:18. “It was a good race, but mentally I am not well,“ said Tadesse Abraham, who still has to come to terms with with loss of his fellow-Swiss marathon runner Adrian Lehmann, who died after a heart attack just eight days ago. “I came to Istanbul to run and get this a bit out of my head. Taking this into account I am satisfied with my performance today.“

RESULTS, MEN:

1. Hicham Amghar         MAR 59:47

2. Dinkalem Ayele             ETH 59:55

3. Gemechu Bute             ETH   60:03

4. Antony Kimtai               KEN     60:16

5. Benard Bitwott               KEN     60:18

6. Solomon Kipchoge         KEN     60:19

7. Mathew Samperu         KEN      60:27

8. Cameron Levins           CAN     60:38

9. James Kipkoech     KEN       60:43

10. Edward Pingua     KEN     61:08

WOMEN:

1. Sheila Chelangat           KEN 66:47

2. Miriam Chebet               KEN 67:14

3. Zewditu Aderaw           ETH 68:17

4. Betelihem Afenigus       ETH 68:33

5. Ftaw Zeray                     ETH 68:39

6. Betty Kibet   KEN 68:39

7. Gladys Chepkurui           KEN 68:50

8. Aberash Shilima           ETH 68:52

9. Ruth Jebet                   BRN 69:10

10. Meseret Dinke             ETH 69:53

5 Tips for Leveling Up Your Trail Running

Five ways to measure your progress trail running across surfaces, distances, and routes 

Many of us get into trail running because of its non-linear, anti-cookie cutter method of training. Sometimes it’s less about miles and times and more about focusing on where your feet—or hands if you’re scrabbling—are going.. However, that can also be the most frustrating aspect to accept, especially as we strive to improve. Unlike road running, where distances and times are easily measurable, trail running often lacks the same level of precision. But don’t worry, you can still  assess and benchmark your progress. Here, we’ll explore various methods of how to track trail running progress that don’t require pinning on a race bib.

One of the simplest ways to measure progress, both in trail and road running, is by repeating looped routes regularly. Choose a trail that offers a mix of terrains, elevations, and technical challenges. By running the same loop consistently, you can monitor improvements in your pacing, endurance, and overall comfort level with the terrain. Take note of how you navigate tricky sections more confidently and efficiently over time.

Dana Katz, coach at UltraU Fitness, often prescribes what she calls a “money loop.”

“My athletes get to choose this for themselves,” Katz says. “This could be a Strava segment or local favorite and typically takes them  one hour roughly, or five to eight miles. We revisit this every few weeks. It’s a great way for us to assess progress over time.”

Crafting a loop or two that you can use to benchmark your progress on a moderate-to-hard effort day can be a handy way to see how you’ve progressed over time. While Katz says you don’t need to be all-out to track results, her athletes get excited to see their heart rate and perceived effort level decline with training..

Similarly, one of my local favorite challenges is called “Golden Hell Week,” organized by local running group, Golden Mountain Runners, where runners test themselves on five routes over the course of a single week. While I don’t suggest doing back-to-back attempts at a fastest time, approaching these routes at different times throughout the year has been a great way to challenge myself in lieu of a tempo effort, and a sound method to see how I’m faring (if you ever find yourself in Golden, Colorado, I challenge you to the main loop around North Table Mountain).

Hills are a significant aspect of trail running, demanding strength and stamina. Designate specific hills or ascents on your favorite trail and incorporate them into your training routine. By regularly tackling these inclines, you can measure progress through increased speed, improved form, and enhanced cardiovascular endurance. Improving on hills is a clear indicator that your trail running skills are advancing. You can find a host of hill repeat training sessions from Coach David Roche’s 8 Favorite Hill Workouts.

Hills can be just as uncomplicated as running 400-meter intervals on the track. Simply put, select a hill near your house or on a favorite trail and run it several times fast. Rest, jog, and repeat. Note your time for each one, or run hard for a designated amount of time and note how far you made it up the hill. Hill repeats, money loops, and Strava segments (if you use that platform), can be useful strategies to assess progress within a shorter duration effort.

When switching from roads to trails, one of the hardest aspects to wrap our brains around is the concept of effort versus pace. To help gauge ourselves for the shift, Dee Stasullli, coach at Zeal Endurance Coaching, recommends incorporating practicing effort-based workouts and runs in your training. Craft “purposeful race plan, which involves switching from pace-based exercise prescription to effort-based,” Stasullli says. “I use a lot of the same prescriptors,like 10K effort or percentage of Lactate Threshold. It should feel hard but controlled and can translate to other variable conditions.”

You might start with a Lactate Threshold (LT) assessment, or a 5K to 10K race (or self-marked course) to find that sweet spot. From there, you’ll have a better gauge on what effort level corresponds to each pace and distance.“The more you can tune into how it feels at each effort level in your training, that can help you tune into the effort level needed for your race,” Stasullli says. While there are many factors that can influence our pace on the trails, effort is a gauge we can tap into regardless of the terrain, vertical gain, or other factors involved in the adventure.

Trail running is not just about speed; endurance plays a crucial role. As you progress, focus on increasing your “time on feet.” Gradually extend the duration of your trail runs, emphasizing steady pacing and consistent energy levels. This approach helps build endurance, allowing you to cover longer distances comfortably. Similarly, if you’re transitioning from running a certain number of miles a week on the roads to training on trails, consider how long you’re training per week by time, not just mileage. Road miles and trail miles are not created equally. Although you may not cover as much ground on the trails within the same timeframe, consider the amount of vertical feet you’re gaining and your overall effort level.  Your body doesn’t know how far you run, it just knows how much stress it’s been under.

Heather Hart, coach at Hart Strength & Endurance Coaching, advises that athletes focus on training by time versus mileage “When I meet an athlete going from road to trail, we’re going to throw out pace suggestions and heart rate training,” she says. “Ask yourself: Are you getting a little further in an hour run this month versus last month? Overall, gauging how comfortable you feel on the trail and perceived exertion is a great start.”

While this training mindset isn’t easy to reframe, it can be empowering to ditch the watch or pace gauge to which you’re accustomed. If you’re unsure how long a loop on the trails might take you, start with out-and-backs or going up and down a hill, enjoying the negative split as you run down.

If you’ve been on trails throughout different regions,or even areas of town, you might realize how different paths can be depending on their location. Benchmark your progress by exploring trails over diverse surfaces. Transition between soft dirt, rocky paths, and hillier routes to challenge different muscle groups and improve overall adaptability. As you become more adept at handling various surfaces, you’ll notice enhanced stability and control during your runs.

For instance, if you want to improve your technical downhill running over loose scree, but you’re completely new to running over rocks, start with a handful of pebbles or crushed gravel. Focus on one segment of a pebble-filled trail you run often, practicing your technique and getting comfortable with the setup before introducing a new trail with obstacles you haven’t yet encountered, such as those big, burly rocks or loose scree found on big mountains. You might consider starting with a lesser-grade before moving onto steeper inclines and descents, especially when considering extra elements.

With unpredictable terrain and scenic routes, trails don’t always offer the straightforward metrics of road running, especially without races to gauge our improvement. However, by strategically incorporating looped routes, hill repeats, Strava segments, technical trail proficiency, time on feet, and variety in trail surfaces into your training regimen, you can effectively benchmark your progress.

These non-racing methods not only offer tangible ways to assess improvement but also contribute to the holistic and fulfilling experience of trail running. Because, afterall, metaphorically losing yourself on the trail is probably a big reason why you got into the sport in the first place. So, lace up your trail shoes, embrace the adventure, and, if you’re so inclined, check in with your progress every once in a while.

Lululemon unveils Team Canada athlete kits for Paris 2024

It was an exciting morning in Toronto as sports media members from across Canada gathered for the unveiling of the athlete uniforms for the Paris 2024 Olympic and Paralympic Games. This marks the first summer kit design and the second Team Canada kit by Lululemon since becoming the official outfitter of the Canadian Olympic and Paralympic Teams in 2021.

Lululemon faced high expectations following the popularity of their kits for the Beijing 2022 (winter) Olympics, both online and among Canadian athletes. To design the summer kit, Lululemon collaborated with 19 Olympic and Paralympic athletes across 14 different sports to understand their needs during the Games. Unsurprisingly, the athletes prioritized comfort, adaptability and national pride.

For Paris 2024, Canadian Olympians will be outfitted with five different pieces for five different purposes: Travel, Opening Ceremony, Podium, Media, and Closing Ceremony. Each piece incorporates proprietary technology and sweat-wicking yarns to ensure moisture is effectively moved away from the body, guaranteeing comfort. Products like the convertible jacket and pant allow athletes to personalize their look while remaining prepared for all conditions. Lululemon emphasized that each kit was designed with both form and function in mind, maximizing versatility.

“We heard from all the athletes that comfort is key and being in the right headspace to compete,” says Lululemon chief product designer Sun Choe. “Our athlete kit is intentionally designed to allow athletes to combine pieces to fit their own personal style and uniquely express national pride.”

Here’s an overview of the five kits Canadian athletes will be donning in Paris.

Reaction to the kit

Numerous current and former Canadian athletes attended the unveiling of the uniforms on Tuesday, among them 1996 Olympic gold medallist and Canadian 100m record holder, Bruny Surin, who will serve as the official Chef de Mission for Team Canada at the Paris 2024 Olympic Games.

Sporting the Closing Ceremony kit, adorned with a pattern of the northern lights, Surin voiced his enthusiasm for the athletes’ anticipation of the upcoming event. “This is one of those pre-Games days you eagerly anticipate,” remarked Surin. “You can sense the excitement building among the athletes.”

Reflecting on the evolution of Olympic attire over the past two decades since his last appearance for Canada in Sydney 2000, Surin praised the design’s focus on athlete fit and comfort. “I particularly appreciate that they were crafted with athletes’ comfort and fit in mind,” he noted. “They incorporated feedback from 19 athletes to create this final product.”

Canadian para long jumper Jesse Zesseu echoed Surin’s sentiments, lauding the comfort and versatility of the Team Canada x Lululemon kit. “It’s fantastic,” exclaimed Zesseu. “I’m amazed by how breathable and comfortable it feels.”

Zesseu, the Canadian T37 long jump and discus throw record holder and a top contender for a medal in his event in Paris, eagerly anticipates the opportunity to don the Team Canada kit. “I’m counting down the days until I can wear this Team Canada kit—only 135 to go,” he said with a smile.

Future legacy program

For the first time at Paris 2024, Lululemon has introduced a Future Legacy program with all new styles, including the Team Canada Future Legacy Mini Belt Bag, Team Canada Future Legacy Ball Cap, and Team Canada Future Legacy Scarf. Ten per cent of sales from Future Legacy products will help the next generation of Canadian athletes access the resources, equipment, and funding they need to experience the power of sport—from dreams to podium, and beyond.

How climate change might be slowing Canadian runners down

We know running is good for our physical health, but as climate change progresses, new studies reveal how runners’ finishing times might be suffering the consequences. Today, Canada is ranked the most polluted country in North America, with temperatures steadily increasing since the 1950s. In light of Earth Day, a recent study looked at runners’ cardiovascular health and found that exposure to short- and long-term air pollutants and warmer temperatures can actually slow runners down due to their impacts on cardiovascular endurance. What is cardiovascular endurance?

Cardiovascular endurance is how well the heart and lungs can supply the oxygen you need while exercising at medium to high intensity. In other words, your endurance and pace will likely dive if you have poor cardiovascular health. If you have good cardiovascular endurance, you can exercise at medium intensity for a long time before becoming fatigued. For runners, cardiovascular endurance is crucial for success.The findings 

The researchers examined results from a retrospective review of elite runners. They found that, three weeks after exposure to polluted air, typical 5-km race times slowed by 12.8 seconds. 

Extreme heat was also found to be a particular threat to runner speeds (and athletes in general). When a runner is exposed to heat, blood flow to the skin increases to cool the body. With extreme heat exposure, the body suffers from increased heart rate, swelling and redness and receives mismatched signals about its oxygen supply and demand. 

At the end of the study, the researchers determined that more testing needs to be done to evaluate the impacts on athletes with pre-existing cardiovascular disease and high environmental exposure levels. In the meantime, they suggest runners stick to exercising in the morning when temperatures are cooler and ozone is at ground level. (This might still be dangerous because when the ozone is lower in the atmosphere, it produces harmful pollutants, including smog.) 

What does this mean for Canadian runners?

With weather trends predicting record-breaking temperatures from May through July 2024 across western Canada, many wonder what the long-term impacts will be on runners.

While more research is needed to fully understand the effects of Canada’s changing climate on runner speeds, this study serves as a wake-up call. It’s clear that as runners, we need to start prioritizing our cardiovascular health. In today’s climate, where inhaling wildfire smoke and greenhouse gas emissions is becoming a reality of our sport, we must take steps to protect our health and performance. 

Emmanuel Wanyonyi breaks road mile world record on competitive debut

Teenager Emmanuel Wanyonyi broke the road mile world record in Herzogenaurach, Germany, Saturday.

The 19-year-old set the new record following an incredible run of three minutes 54.56 seconds on what was his competitive debut over the distance.

Wanyonyi is predominantly an 800-meter runner. The Kenyan won the silver medal in the men’s 800m at the 2023 World Athletics Championship held in Budapest, Hungary.

The previous world road mile record was set by American athlete Hobbs Kessler. Kessler’s world record time was 3:56.13.

Why toe spreaders may be your next great recovery tool

Inexpensive, small and simple to use (albeit funny-looking), toe spreaders are commonly associated with pedicures and bunions—but these small devices are now also hailed as essential tools for enhancing foot function and performance. Here’s why runners are increasingly turning to toe spreaders (also called spacers) for better foot health and improved foot flexibility.

Toe spreaders, usually made from silicon, can be purchased for $10 (or less) online, and are usually intended to gently realign the toes and restore their natural spacing. They can be worn while exercising and walking around, or only used when doing foot exercises and strengthening drills—and some research suggests they can lead to performance benefits for athletes, with enhanced efficiency, improved balance and proprioception and an increase in explosive output.

Enhancing foot functionality

In a recent article in The Wall Street Journal, Dr. Dennis Cardone, a sports medicine specialist at NYU Langone Health in New York City, explains that our feet should act like small tripods, with the centre of the heel, ball of the big toe and base of the baby toe all supporting our weight equally. When our feet are squeezed into tight shoes, the tripod becomes uneven and narrow, leading to balance problems and painful injuries like bunions and hammer toes. Runners and other active people may have more potential for injury.

A new foot fad?

While Cardone says that wearing toe spreaders won’t prevent deformities, they can help relieve the pain and are a cheap and easy aid when contrasted with surgery or physical therapy. The simple gadgets can be purchased online from Amazon and other websites—and runners aren’t the only ones sporting them. Celebrities like model Ashley Graham are jumping on the bandwagon, posting photos of their toes in spreaders or while wearing toe-spreader socks.

Improved circulation for happier feet

As we walk, we should feel our toes (especially the big ones) press into the ground, Courtney Conley, founder of web-based foot health resource Gait Happens, explains to the WSJ. Strengthening the muscles of the feet and toes can lead to better overall foot stability and balance during running. Besides building strength and boosting alignment, spacers can also improve blood circulation by creating space between the toes, which promotes healing and reduces the risk of inflammatory conditions like plantar fasciitis. Toe spacers can also be beneficial for athletes with foot fatigue.

The rising popularity of toe spreaders is encouraging people to take better care of their feet. Many people aren’t aware that their toes should be able to move individually, similar to fingers. When slipping toe spreaders on for the first time, the sensation may feel quite intense or uncomfortable, and experts suggest gradually increasing the time wearing the spacers as you watch TV or do chores. Adding a few foot and toe exercises, spaced throughout the day (with or without toe spreaders on), can make wearing the tools less uncomfortable, while giving foot function an extra boost.

Tyler McCandless: The Champion Returns to Conquer DICK’S Sporting Goods Pittsburgh Marathon Once More

The streets of Pittsburgh are set to witness a battle of endurance and speed as defending champion Tyler McCandless gears up to claim victory at the 2024 DICK’S Sporting Goods Pittsburgh Marathon. McCandless, who broke the finisher’s tape in 2:16:08 last year, aims to become the marathon’s first repeat American champion since 1989.

“Returning to the Pittsburgh marathon as the defending champion is an absolute honor and I’m grateful for the incredible Pittsburgh running community and P3R staff,” McCandless said. “I have had fantastic training, and I’m feeling as fit as I’ve ever been. I’m eager to run the streets of the Steel City and experience the exhilarating challenge to be champion once again.”

However, the road to triumph is not without its challengers. Alvaro Abreu, the Dominican dynamo who clinched the 2022 title with a finish of 2:16:07, is back. Familiar with the course’s rigors, Abreu is fired up to showcase his running talent and reclaim the crown.

The 2024 DICK’S Sporting Goods Pittsburgh Marathon will offer a prize purse of $32,000 with a $7,000 top prize. For more information about the 2024 DICK’S Sporting Goods Pittsburgh Marathon, visit thePittsburghMarathon.com.

About the DICK’S Sporting Goods Pittsburgh Marathon Weekend of EventsThe Pittsburgh Marathon was held annually from 1985-2003. After a five-year hiatus, the DICK’S Sporting Goods Pittsburgh Marathon was relaunched in 2009 and debuted with a sold-out field of 10,000 participants. It has grown each year since, evolving from a single race day into a weekend of events for the whole family that annually attracts nearly 40,000 runners. Read more at: ThePittsburghMarathon.com

FACEBOOK: DSGPM TWITTER: @PghMarathon INSTAGRAM: pghmarathon

About P3RP3R is the region’s go-to premier sporting event and experience expert. While best known for the annual DICK’S Sporting Goods Pittsburgh Marathon, P3R organizes up to 20 major events every year. With a rich history of working with top-tier clients such as the Pittsburgh Steelers, UPMC Hillman Cancer Center, the Pittsburgh Penguins, the National Senior Games, and more, P3R brings operational excellence to every aspect of event planning and execution. As part of P3R’s non-profit mission to inspire any and all to MOVE with us, we provide premium event experiences and robust programming – including the Run for a Reason Charity Program, award-winning Kids of STEEL program, Pittsburgh Corporate Challenge, RUN Varsity, and more – that engage everyone in the Western Pennsylvania community and beyond.

World-class fields will go for course records and target Olympic qualification in Sunday’s Haspa Marathon Hamburg

Kenya’s defending champion and course record holder Bernard Koech, who tied his personal best with 2:04:09 a year ago, is back while Gotytom Gebreslase, the World Champion from 2022, is the favorite in the women’s race.

The Ethiopian, who has a PB of 2:18:18, wants to secure the third spot for the Paris Olympic race in Hamburg. Fellow-Ethiopian Yalemzerf Yehualaw holds Hamburg’s course record of 2:17:23. Late entry Nienke Brinkman will also try to qualify for Paris. The Dutch runner is the bronze medalist from the European Championships in Munich in 2022.

Organizers of Germany’s biggest and fastest spring marathon have registered a record total of 38,210 runners. Among them are 15,000 athletes who will compete in the classic event. “If all goes well on Sunday and the pacemakers run a bit more even and slightly faster we could see similar results to last year. I am curious to see if Gotytom Gebreslase manages to qualify for Paris and if she is able to break the course record. But even a sub 2:20 time is something special since we only have one so far,“ said chief organizer Frank Thaleiser, who introduced an additional bonus of 20,000 Euros for the course records. All runners – men and women – who finish inside the course records share this amount. If there would be one man and three women who clock faster times than the previous records they would each receive 5,000 Euros. “This way we want to encourage the runners in a leading group to go for a fast time after the last pacemaker has dropped out,“ explained Frank Thaleiser.

“Training was going well and compared to last year in Hamburg I have reached the same level. So if the weather conditions are fine then a fast time is possible,“ said Bernard Koech. It is highly unlikely that he could still be selected for the Olympic marathon, but he said: “I will give everything and if they should select me then I will be ready.“ Bernard Koech is one of seven runners in the race who feature personal bests of sub 2:05:00. While Ethiopia’s Getaneh Molla is the fastest on the start list with 2:03:34 he has not reached such times in recent years.

Brimin Misoi and Philemon Kiplimo are tipped to be among the strongest challengers for defending champion Koech. Both have done very well on German roads in the past. Misoi has won the Frankfurt Marathon twice in a row. When he defended his title last autumn the Kenyan improved to 2:04:53 despite windy and rainy conditions. He now intends to run faster in Hamburg. “I ran the Paris Marathon at the beginning of April. But because of breathing problems I dropped out and then decided to go for Hamburg,“ said Misoi. It was in Berlin last year, where Philemon Kiplimo improved to 2:04:56 and finished eighth in a very competitive race. “German roads are good for me, so I am looking forward to Sunday. I want to run with the leading group and improve my time,“ said Kiplimo, who has a superb half marathon PB of 58:11.

“We are planning a pace in the region of the course record, may be slightly faster. Additionally there will be a really big group of probably 25 athletes who will target the 2:08:10 Olympic qualifying time“, said Hamburg’s Elite Race Coordinator Jurrie van der Velden of Jos Hermens’ Global management. “We are not quite sure yet, but the women’s leading group might run a pace somewhere between 2:16 and 2:18. There is a group as well which targets Olympic qualification, running sub 2:26:50 pace.“

“It is my goal to qualify for the Olympics on Sunday,“ said Gotytom Gebreslase, who surprisingly won her debut marathon in Berlin in 2021, then went on to become World Champion in the following year and took the silver medal at last year’s global championships in Budapest. Jurrie van der Velden explained that the Ethiopian federation usually selects the two fastest runners during the qualifying window and then picks the athlete who performed best at major championships as long as that athlete confirms good form. When Gebreselase ran the Nagoya Marathon in March she did not finish. “I got stomach problems during the race and dropped out after 35k. Then I trained well and decided to run in Hamburg. I am in good form now and want to run sub 2:18 here. Perhaps I can attack the course record. I would think such a performance should be enough to get selected,“ said Gotytom Gebreslase.

Nienke Brinkman joined Hamburg’s elite field at short notice. The European bronze medalist from 2022 has still not achieved the qualifying time for the Olympics. She ran her PB of 2:22:51 in 2022, but that was outside the qualifying period. A year ago Brinkman clocked a fine 2:24:58 in Boston, but this course is not record eligible and results do not count as qualifying times. However it is a far easier task for Brinkman to achieve qualification in Hamburg than for Gebreslase. Reaching the qualifying standard of 2:26:50 should be enough for the former Durch record holder.

A debutant could well be in the mix for at least a place on the podium: Irine Cheptai is the World Cross Country Champion from 2017. “I started preparing for my marathon debut in January and training went very well. I think I will go with the second group on Sunday,“ said the Kenyan who has already run a very fast and promising half marathon time of 64:53.

Among a number of German runners Katharina Steinruck is probably the one who could produce the national highlight in Hamburg. She improved to 2:24:56 this winter and now hopes to break the family record: It was exactly 25 years ago when Katrin Dörre-Heinig, the bronze medalist of the 1988 Olympic marathon in Seoul, won the Hamburg Marathon with 2:24:35. For many years this remained the German marathon record. “It is my aim to break my Mum’s record and it would be great if I could do it in Hamburg,“ said Steinruck.