Running News Daily

California International Marathon is this weekend and defending champion CJ Albertson and Calli Hauger-Thackery headline the elite field

The 41st annual California International Marathon is this Sunday, Dec. 8 bringing some 10,000 runners and spectators to Folsom and the Sacramento region. Along with the many participants comes a number of road closures the day of the event. 

The marathon begins at the intersection of Folsom Auburn Road and Folsom Lake Crossing at 7 a.m.The course continues through Orangevale, Citrus Heights, Fair Oaks, Carmichael, and Sacramento, and concludes at the State Capitol. Road closures include Folsom-Auburn Road from Folsom Dam Road to Greenback Lane, Folsom Lake Crossing Road from East Natoma Street to Folsom-Auburn Road, and Oak Avenue Parkway from Folsom-Auburn Road to Santa Juanita Avenue. Closures begin at 3 a.m. and roads are planned to reopen at 10 a.m. Detours will be clearly marked.

The CIM was founded in 1983 by the Sacramento Running Association, a 501(c)(3) nonprofit organization. The event brings an estimated 10 million dollar to the Sacramento County economy each year.The event is certified and sanctioned by USATF and is a Boston Marathon and U.S. Olympic Trials Marathon qualifier. Learn more at runsra.org. For a complete listing of road closures, schedules, and courses, visit the CIM website or see a summary at the conclusion of this article.

With good weather in the forecast, participants and organizers are excited about this year’s event and according to the Sacramento Running Association the event will feature 2024 Paris Olympian Calli Hauger-Thackery and defending 2023 CIM champion CJ Albertson, alongside a mix of returning veterans and first-time participants, setting the stage for potentially record-breaking performances.

The elite men’s and women’s fields will compete for a combined $100,000 prize purse, with additional bonuses for breaking course records. The current records stand at 2:10:27 for men, set in 1993 by Jerry Lawson, and 2:26:02 for women, set in 2022 by Paige (Stoner) Wood.

Hauger-Thackery, representing Great Britain at the 2024 Paris Olympics, holds the fastest personal best in the women’s field—2:21:24, achieved at the 2024 Berlin Marathon earlier this fall. She will make her CIM debut, joining her husband, 2:12 marathoner Nick Hauger, who is also competing.

“I’m excited to do this race for many reasons,” Hauger-Thackery said. “The main one being that my husband has had only fond experiences here over the past two years. I’m also excited because my dad raced CIM in the ’90s, and California is my favorite place! CIM has been on my radar for quite some time now.”

Hauger-Thackery will face stiff competition from four other women who have run sub-2:30 marathons: Laura Thweatt of Superior, Colo., with a personal best of 2:25:38; Jackie Gaughan of Boston, 2:27:08; Stephanie Bruce of Flagstaff, Ariz., 2:27:47; and Allie Kieffer of Austin, 2:28:12, who was the 2023 CIM runner-up.

Bruce returns to CIM with a strong record, having placed second in both the 2016 (2:32:36) and 2018 (2:29:21) editions. Since then, she has achieved milestones such as running her personal best of 2:27:47 at the 2019 Chicago Marathon and placing sixth at the 2020 U.S. Marathon Olympic Trials.

“Returning to CIM feels like an awesome homecoming because it was the first marathon I ran postpartum with my two boys in 2016,” Bruce said. “Now, eight years later, I’m coming back after giving birth to my third baby. I love the city, the energy, and the people who make this race so special.”

The men’s field includes three notable returners: defending champion CJ Albertson (Fresno, Calif.), 2023 runner-up Milton Rotich, and 2019 champion Elisha Barno. Joining them is CIM newcomer Tsegay Tuemay Weldlibanos, a 2:09:07 marathoner currently training in Flagstaff, Ariz., who is expected to push the pace.

“To race at CIM is very special for me,” Weldlibanos said. “Many of my teammates have found success here, and I hope to do the same. I want to make my family, team, and coach proud.”

Albertson has enjoyed a standout year, placing fifth at the 2024 U.S. Olympic Marathon Trials (2:10:07), seventh at the Boston Marathon (2:09:53) and Chicago Marathon (2:08:17), and tenth at the New York City Marathon (2:10:57). Another CIM victory will likely require a course record performance.

Barno, who won the 2019 CIM, has a personal best of 2:09:14. Rotich, last year’s runner-up, boasts a 2:08:55 personal best. Both are strong contenders to challenge Albertson and Weldlibanos for the win and the 2:10:27 course record.

“We’re thrilled about the 2024 elite field at CIM,” said Scott Abbott, executive director of the Sacramento Running Association. “This year has a unique homecoming feel, with so many ‘CIM alumni’ returning. It’s further evidence that CIM is a favorite among elite runners. We expect a strategic race between these battle-tested veterans, and we hope to see both course records fall.”

The Sacramento Running Association, a nonprofit organization, is dedicated to encouraging people of all ages and abilities to run. The SRA focuses on developing quality running events that appeal to a wide range of participants.

Internet reacts to 2025 Boston Marathon celebration jacket

The Boston Athletic Association took a gamble with their design for the 2025 marathon jacket.

The Boston Marathon celebration jacket from Adidas has been a cherished tradition at the race since 1991, becoming a symbol of accomplishment for runners who conquer the course each year. This year’s jacket, however, has the running world up in arms after the Boston Athletic Association (B.A.A.) decided to move away from the iconic stitched B.A.A. logo to a printed Bank of America-centric crest on the front and back.

While the jacket boasts sustainable credentials as the first made entirely from recycled polyester material, many runners are more focused on the design. Bank of America, which became the race’s presenting sponsor in 2023 after nearly four decades under insurance company John Hancock, is being criticized for its branding. The jacket’s “Lucid Blue” design, paired with the B.A.A.’s traditional royal blue base, has also drawn mixed reviews. Some see it as a vibrant refresh, while others seem to have wanted a more timeless esthetic.

Reactions to the jacket have been making their circles on social media. “I have been extremely disappointed in the branding since Bank of America came into play,” wrote one user on Facebook. “First messing with the unicorn, now barfing corporate branding all over everything,” Another commenter wrote, “For 2026, are we going to see how many Bank of America logos we can fit on people? Nothing says tradition and prestige like Bank of America.”

The 2024 Boston Marathon celebration jacket was the first edition in which Bank of America was featured, with the bank’s logo screen printed below the traditional B.A.A. crest. In addition to the jacket’s sustainable footprint, the logos on the front and back are entirely reflective, along with the three stripes on the sleeve and the “Boston is my victory” idiom on the left cuff.

Despite the backlash, the 2025 Boston Marathon jacket remains a hot commodity. For runners eager to get their hands on one, it’s available online for CAD $160. Whether you love it or hate it, the jacket remains a badge of honour for thousands.

Faith Kipyegon reveals why she might not run another 1,500m race at Olympics

Multiple world and Olympics champion Faith Kipyegon has hinted at the possibility of abandoning her specialty, the 1,500m, in favor of other races at the 2028 Los Angeles Olympics.

Three-time Olympics 1,500m champion Faith Kipyegon might have run her final Olympics over the distance as she is exploring the possibilities of featuring in other disciplines.

Kipyegon made history when she became the first woman to claim three straight Olympics gold medals in 1,500m at the Paris 2024 Games, adding onto her titles secured in Rio 2016 and Tokyo 2020.

At 30, Kipyegon perhaps does not feel that she will still have the power in her legs to go for a fourth straight gold over the distance at the Los Angeles Olympics in 2028, and her fans might get to see her square it out for medals in another race instead.

“It was not easy [winning third gold in Paris],” Kipyegon said on Citizen TV’s JKL on Wednesday. “I was praying to God that I just win my third gold and I did it.”

When asked if she sees herself going for a fourth straight Olympics gold, the mother of one replied: “That is a tough one, because it will be 2028 so I don’t know if I will still be doing the 1,500m or maybe 5,000m or marathon, so we don’t know.”

Kipyegon has previously expressed her desire to switch to marathons in the next phase of her career and seems to be looking at that possibility even as she squeezes out what is left in her in 1,500m.

She has also displayed enough quality in 5,000m where she is already the world champion over the distance, after her gold medal heroics in Budapest last year, and also has Olympics silver won in Paris this year.

The 1,500m world record holder will certainly defend her titles at next year’s World Championships in Tokyo but the 2027 Worlds will perhaps give an indication of how she will approach the 2028 Olympics given she will be 34 by then.

World Athletics Council commits to action against gender-based violence

Gender based violence is on the rise and the governing body is keen to ensure that it is rooted out in the sport

The World Athletics Council has expressed its commitment to taking action against gender-based violence by making a series of other decisions ranging from competition updates to further driving the organisation’s innovation agenda during the 236th World Athletics Council Meeting in Monaco on December 3-4.

Building on the extensive work done by World Athletics to expand safeguarding measures in the sport, the World Athletics Council – working alongside the Athletes' Commission and Gender Leadership Taskforce – has identified campaigning against gender-based violence as a priority.

Kenya is one of the counties that is keen to tame the rising tide of gender-based violence and have conducted a series of nationwide forums aimed at raising awreness.

One in three women worldwide face violence in their lifetime, with recent high-profile cases in Africa sending shockwaves through the sport. Gender-based violence is a global issue, with all 18 members of the Athletes' Commission – from 18 different countries across all six areas – highlighting the impact and extent of gender-based violence in their regions.

While the Athletes' Commission recognises that the sport may not have the power to implement policy due to lack of jurisdiction outside of the sporting landscape, World Athletics can use the space in which it does have jurisdiction to drive change through three main areas: raising awareness, education, and lobbying for change.

Commenting on this clear mandate, World Athletics President Sebastian Coe said: "I am particularly encouraged by our athletes' commitment to address the subject of gender-based violence as a priority and the discussions on the role that World Athletics can play to address it.

“The fact that both our Athletes’ Commission and our Gender Leadership Taskforce have put the critical item on their agendas fills me with confidence in our stakeholders' understanding that we have a responsibility that goes far beyond what is happening on the field of play. I look forward to working together with them on supporting our female athletes and to enshrine the results of this work in our safeguarding policies.”

The Athletes’ Commission would like World Athletics to take a leadership role, for practical ideas that can help across the globe, and recommends that World Athletics explores partnerships with relevant organisations to combine forces and push for change.

Strava removes 6.5 million “impossible” performances from leaderboards

Is the popular fitness tracking app finally taking the necessary steps to catch cheaters?

You know that time you “accidentally” uploaded your bike ride as a run on Strava and found yourself launched to the top of the segment leaderboard? Well, the Strava police are out to get you. On Tuesday, the fitness tracking service introduced an upgraded algorithm to pre-emptively remove performances that are a little too good–including your impressive (and very impossible) three-minute mile run. The app also revealed they’ll be erasing 6,500,000 suspicious uploads from existing leaderboards upfront.

With 85 million segment efforts uploaded daily to the app, inspecting each performance thoroughly is hopeless. The service relies heavily on its users to report inaccurate or suspicious results in addition to its current filtration system, but millions of “impossible” activities still make their way past these existing lines of defence onto the leaderboard top 10. The new auto-flagging system is set to detect segment performances that are a little too good to be true before they even reach the leaderboards.

“This is BS! I was 30 seconds off [Kelvin] Kiptum’s world record and I only had to change tires once.” one user joked on Reddit.

Runs that are obviously completed on a bike and rides that are clearly logged from a car or e-bike will be the first to go. Strava runners have found the app’s uploads increasingly demoralizing–imagine running a mile-long segment in a best time of 4:30, only to find all 10 runs in the leaderboard are sub-four minutes and completed at a heart rate of 110 BPM.

Strava users have raised doubts on how thorough and effective this new algorithm will be–the service had already advertised upgrades to the flagging system in September and last year, but leaderboards saw little improvement. “This was announced over a year ago already and from what I can see, nothing has changed,” one user wrote. Numerous comments also address the need for an in-app flagging function; currently, Strava only allows users to flag suspicious activities through a web browser.

Other users are ecstatic at the chance to have an honest leaderboard and an actual shot at claiming the Local Legend title. “Yea Strava!” one user wrote. “Thanks for the acknowledgment and efforts to straighten out the issue. A big task to deal with, I know.”

“Brilliant news,” another comment reads. “If this also sorts out the challenges at the same time, that will encourage me to enter them again. Too many are blatantly cheating.”

Strava acknowledged they won’t be able to catch 100 per cent of cheaters, but says the added layer of filtration will help ensure that authentic performances and users get the recognition and the “kudos” they deserve.

Ezekiel Kemboi offers advice to India’s Avinash Sable on becoming a world-class steeplechaser

The four-time world champion has encouraged India’s Avinash Sable to adopt strategic methods to elevate his steeplechase career.

Legendary Kenyan steeplechaser Ezekiel Kemboi has extended a golden piece of advice to India’s rising star Avinash Sable.

The two-time Olympic champion and four-time world champion emphasized the importance of high-altitude training to build strength, endurance, and resilience.

During his visit to India, Kemboi shared his insights on what it takes to excel in the grueling 3000m steeplechase event.

“I think the Indian guy Sable, the steeplechaser, the boy is still young. He still has a lot of time. What I want him to do is to have some motivation for himself. To have a vision, to have a target. To target what comes in a year, like world championship, Olympics," he said.

Sable, who recently represented India in the men’s 3000m steeplechase at the Paris Olympics but finished 11th, has been touted as a promising athlete on the global stage.

The 30-year-old has already made history for India, clinching a silver medal at the 2019 Asian Championships, another silver at the Commonwealth Games, and a gold and silver at the 2023 Asian Games in Hangzhou.

However, Kemboi believes that Sable has the potential to achieve even greater success if he embraces a more tailored training regimen.

Kemboi, widely regarded as one of the greatest steeplechasers in history, suggested that Sable train in the high-altitude regions of Kenya or Ethiopia, known for producing world-class distance runners.

“I also want to request if it could be possible for him to go to Africa… Kenya or in Addis Ababa, Ethiopia for some intense training which will focus on building up his endurance so that he gets more power while running,” Kemboi advised.

The Kenyan legend stressed the role of high-altitude training in preparing the body for the physical demands of steeplechase, a race that combines speed, stamina, and technical skill over water jumps and barriers.

“Just go for high-altitude training... because we have the best altitude for training in the regions of Kenya and Ethiopia for his body system to adapt to endurance,” he added.

Kemboi, who dominated the water-and-barrier race for more than a decade, has an unmatched legacy in the sport.

He is one of the few athletes to win two Olympic gold medals in steeplechase (2004 Athens and 2012 London) and four World Championship titles (2009, 2011, 2013, and 2015).

His illustrious career also includes three silver medals at the World Championships and a silver medal at the 2010 Commonwealth Games in New Delhi.

Reflecting on his experience, Kemboi highlighted the significance of setting clear goals and following a structured approach to training.

“What I want him to do is to have some motivation for himself. To have a vision, to have a target,” Kemboi reiterated, encouraging Sable to aim for success at future World Championships and Olympics. 

Sable’s journey from modest beginnings to becoming a national icon has already inspired countless young athletes in India.

Kemboi also acknowledged Sable’s youth and determination as assets that could help him achieve a breakthrough on the international stage.

The Kenyan champion invited Sable to join him for training at his base offering a golden opportunity to learn from one of the sport’s finest.

'It wasn't perfect' - Sifan Hassan on why it was terrifying to compete in three distances at the Paris Olympics

Hassan competed in three grueling races at the Paris Olympics, winning marathon gold and bronze in both 5000m and 10000m

Paris Olympics marathon champion Sifan Hassan has revealed why she made a decision to take part in three races at the 2024 Paris Games.

The 31-year-old claimed 5000m and 10,000m bronze before winning the marathon in an Olympic record.

The Dutchwoman was honored at the World Athletics Awards 2024 in Monaco on December 1 where she won the women’s out of stadium category before being named as women’s World Athlete of the Year.

"This year, my curiosity pushed me to take a risk and compete in three distances at the Paris Olympics. It was terrifying, and that made each finish line more meaningful. It wasn’t perfect, but sometimes happiness comes from embracing imperfections," she told World Athletics. 

The Paris 2024 marathon course went down as one of the toughest and most challenging in Olympic history, taking place in grueling conditions and featuring one long, sustained climb and a second almost vertiginous climb around the 29km marker before a long, steep, giddy downhill stretch heading back into the city center.

Hassan said she studied the Paris course very well and familiarity gave her the confidence that she had what it takes to reign supreme in the French capital. She added that her Tokyo experience came in handy too.

"After I ran the Tokyo marathon, I looked at the Paris course. I started really practising to run 600m up, then 800m down. I did it so often that I couldn’t sit down, I couldn’t run. I almost injured myself," said the Tokyo Olympics 10000m champion.

“My coach said to me: ‘Why are you only focusing on this?’ And I said: ‘You didn’t see what I saw!’ Really, before Paris, I overtrained. I felt like I was done," the 5000m Tokyo Olympics champion maintained.

Her marathon win in an Olympic record of 2:22:55 came just 37 hours after Hassan had won 10,000m bronze, and six days after her 5000m bronze.

Three tempo sessions to spice up your winter long run

The base-building winter season is upon us; but as snowy sludge builds up on the sidewalks, your long runs can sometimes feel just as slow and heavy. Incorporating a few pickup intervals to transform your typical steady mileage day into a tempo run is the best way to add some spice to your winter training plan.

5 x 6 minutes

For this session, aim for a pace where you’re picking up your feet and breathing faster than your usual easy or long run pace. (This will probably fall between your half-marathon and 10K goal pace.) You should still be able to converse with your running partners intermittently, and easily transition to your easy rest interval after each pickup. If you’re gasping for air afterward, pull back the pace.

Warmup: 10-15 minutes. Tempo: 5 x 6 minutes / 90 seconds easy. Cooldown: 10-15 minutes.

Total time: 60-70 minutes

15 minute progression + 5 x 90 seconds

It’s a great idea to mix progression work into your long run on a regular basis. Start at an easy pace where you can hold a conversation, and gradually increase your speed to finish around your 10K goal pace. For the shorter intervals, aim for a pace just faster than your 10K goal pace, and if you feel strong and smooth, increase your speed with each rep. You should be able to exchange a few words with your running partner, but it should feel like you’re working pretty hard.

Warmup: 10-15 minutes. Workout: 15 minute progression (rest: 5 minutes easy), 5 x 90 seconds/1 minute easy. Cooldown: 10-15 minutes.

Total time: 52-62 minutes

4 x 4 minutes + 8 x 1 minute

These shorter intervals will make your long run fly by. Aim for a pace slightly slower than your 10K goal pace; you should be able to converse with your partners without feeling completely breathless. Complete the one-minute repeats at a speed somewhere between your 10K and 5K goal paces. You should only be able to utter a few words during these intervals, and you’ll need to catch your breath during your rest.

Warmup: 10-15 minutes. Tempo: 4 x 4 minutes/1 minute easy (rest: 5 minutes easy), 8 x 1 minute/1 minute easy. Cooldown: 10-15 minutes.

Total time: 60-70 minutes

Geneva Marathon winner disqualified for doping

The athlete claimed he did not know what EPO or furosemide were and had no idea how they both ended up in his body.

The winner of the 2024 Generali Geneva Marathon in Switzerland, Kibrom Weldemicael has been given a six-year doping ban after testing positive for two substances. Weldemicael was provisionally suspended just days before he was supposed to run at the 2024 Paris Olympics for Eritrea, now, the 37-year-old will be unable to compete until 2030, and his marathon win will be annulled.

According to the Athletics Integrity Unit, Weldemicael provided an in-competition urine sample after his win at May’s Geneva Marathon in 2:09:57. Three months later, a WADA laboratory in Cologne, Germany found an adverse finding in his May 5 sample for the presence of erythropoietin (EPO) and furosemide.

EPO enhances the blood’s oxygen-carrying capacity by increasing red blood cell production, which can improve endurance and performance in long-distance runners. Furosemide is a diuretic (often referred to as a “water pill”), which helps the body get rid of excess salt and water by increasing urine production. The drug is typically used to lose weight quickly or to mask the use of other performance-enhancing drugs. EPO and furosemide are both prohibited substances on the WADA 2024 Prohibited List.

According to the AIU, Weldemicael was notified of the adverse finding in person at the Paris Olympics, where he was preparing to run for Eritrea in the men’s marathon. He was given a provisional suspension on Aug 9, after failing to file a written submission on why the suspension should not be imposed. A week later, the athlete provided an explanation saying he had not taken EPO, and said his red blood cell count was high because he had been training in high-altitude locations for his entire career. He also requested a test of his B sample.

Weldemicael failed to pay for the cost of the B sample test by the deadline, waiving his right to the analysis. He later claimed he did not know what EPO or furosemide were, had not taken either and was unable to explain the presence of both in his body.

The AIU said they reviewed the athlete’s explanation and it was clear he had committed an ADRV (Anti-Doping Rule Violation).

The 37-year-old, who ran his marathon personal best of 2:07:25 this year, will be ineligible to compete until May 2030. His result from the 2024 Geneva Marathon will be disqualified, but his win from Maratón BP Castellón in Spain in February will stand. His best performance at a major marathon was his eighth-place finish at the 2015 London Marathon.

Sara Hall Smashes Her Own American Masters Record

In her fourth marathon of 2024, Sara Hall finished 10th at the Valencia Marathon in Spain in 2:23:45. Hall, 41, shattered her own U.S. masters record, 2:26:06, which she set at the Olympic Marathon Trials in February.

The race was won by Megertu Alemu of Ethiopia in 2:16:49.

Hall averaged 5:29 per mile pace in Valencia. It was her best marathon since 2022, when she ran 2:22:10 at the World Championships in Eugene, Oregon, and placed fifth.

Hall has been frequent racer throughout her career, not needing much time to recover between races. Her entry into Valencia was a last-minute addition, after she raced in Chicago eight weeks earlier, and the race did not go according to plan. (Hall was 18th in 2:30:12.) She also ran Boston this year, finishing 15th in 2:27:58.

She posted to her Instagram account after the race.

“After a long stretch of not feeling like myself since Boston, it felt so good to have my normal fight out there,” Hall wrote, in part. “Applied the lessons I learned from Chicago, handled the very similar conditions much better. Chose to believe in myself even when my confidence had been rattled over and over. What a dream to do this four times this year.”

Hall elaborated in a text message to Runner’s World that she missed several bottles in Chicago—she fumbled a couple, and others she didn’t drink much out of—and became dehydrated in the humid conditions. “This time just was much more intentional to consume fluids even if I didn’t feel like I needed it,” she said.

She also increased her electrolytes and said she went out more conservatively than she would normally run and did at Chicago. Hall ran half spits that were almost even—1:11:40 and 1:12:05.

Hall’s PR is 2:20:32 from the Marathon Project in Chandler, Arizona, a one-time event set up for elite runners during the pandemic. That PR puts her fifth on the U.S. all-time list, behind Emily Sisson, Keira D’Amato, Betsy Saina, and Deena Kastor.

Her career is notable for its duration. Hall has appeared in every Olympic Trials since 2004, either on the track or in the marathon, or both. She is coached by her husband, Ryan Hall, who is third on the U.S. all-time list for men’s marathoners.

Hall was not the only record setter in Valencia. Roberta Groner, 46, who represented the U.S. at the 2019 world championships in Doha, Qatar, where she finished sixth, ran 2:29:32, setting an American record for the 45–49 age group.

Groner’s record should be safe for at least the next three years—or until Hall turns 45 in April 2028.

'Women are valued'- Hellen Obiri shares why she prefers staying in the US rather than Kenya

Hellen Obiri is loving it in the US so far as she revealed some of the good things she has experienced that would never have happened to her if she chose to stay in Kenya.

Hellen Obiri has opened up about how her life has changed since she relocated to the US in 2022 with her husband, Tom Nyaundi, and their daughter, Tania.

The two-time Olympic 5000m silver medalist revealed that she has found many opportunities that would never have happened to her if she was still staying in Kenya. Obiri disclosed that in the US, women are valued highly unlike where she grew up, Kenya.

Hellen Obiri lamented that in her village, men are always given a platform but women are advised to stay at home and be humble, a way to protect them but instead, that kills the potential and dreams of many women.

She revealed that relocating has opened her eyes and she now believes that women can do anything and gender does not play any role in what women can do better. She urged women to come through and support each other since that is the only way they are able to grow.

“They say that in life, opportunities knock at your door only once. Had I stayed in Kenya, I could have been in a rural community, even running, but the spotlight is always on men. In the United States, however, women are valued,” Hellen Obiri said as per Foot Boom.

“My mindset expanded greatly while living in the U.S. You feel appreciated and strive to work harder and to grow. Women need to support more women. Today, I feel truly honored.”

She also touched on how signing with On running has been life-changing for her as she looks to make a mark in the world of marathon running. She has been impressive since her debut at the 2022 New York City Marathon where she finished sixth.

Hellen Obiri then proceeded to win the Boston Marathon in 2023 and capped off her season with a win at the New York City Marathon. She opened her 2024 season with a win in the Boston Marathon before claiming the bronze medal in the Olympic marathon. She ended her season with a second-place finish at the New York City Marathon.

“It was shortly after Tokyo. Having the chance to work for a major company is a privilege, a real opportunity for me. I've been wearing running shoes for over ten years, and there’s always a better shoe, a better technology available. How can I help improve these shoes? I ran those marathons as if I were wearing spikes on the track,” Hellen Obiri said.

“It’s incredible because I trust On and believe in the brand's shoes. I won two times in Boston and once in New York, and the Olympic marathon medal while wearing the On Cloudboom Echo. It’s amazing, it’s comfortable and doesn’t cause injuries or discomfort.”

Daniel Ebenyo, Benson Kipruto confirmed for high-profile race in India

Daniel Ebenyo and Benson Kipruto are among top runners scheduled to compete in India this weekend.

If you think athletes are taking a break from running since the festive season is here, maybe you should fasten up your seat belt because things are just getting started.

The track season is now over and the runners have shifted focus to the road races to continue chasing the bag and staying in the loop as far as fitness is concerned. Top athletes have since been confirmed for the Tata Steel World 25K Kolkata, the World’s 1st Gold Label 25K scheduled for December 15.

Daniel Ebenyo is not resting on his laurels and he is just fresh from racing in the senior men’s race at the Athletics Kenya cross-country leg in Bomet. Ebenyo has had a mixed season and he was just taking some time off before coming back into the grind, ready to show the world what they have missing out on.

He was hoping to make his Olympic debut in Paris, France but a tragic fall during the 10,000m trials at the Prefontaine Classic saw him miss out on a podium finish, something that still haunts him to date. Daniel Ebenyo insisted that he was in the form of his life and would have won Kenya a medal.

The world 10,000m silver medallist made a huge milestone later in the season, making his full marathon debut at the Chicago Marathon where he placed fifth. He returns to a familiar course where he threatened the 25km world best last year with his dominant win. He won the race in a new course record time of 1:11:13.

“The Kolkata roads are fast, and conditions are ideal; it is a perfect opportunity for me to defend my title and better my timing,” the reigning champion Daniel Ebenyo revealed.

He will be challenged by Benson Kipruto, a master in road running who will be out to continue his dominant form in India. Kipruto won the Tokyo Marathon earlier this year, beating Eliud Kipchoge and then proceeded to claim the bronze medal at the Paris Olympic Games.

Meanwhile, the women’s defending champion, Sutume Kebede also returns after winning last year’s race dominantly in 1:18:47. Kebede has been impressive this season, improving her personal best times in the half marathon (1:04:37) and marathon (2:15:55) to take initial world leads in both events this season.

US $142,214 prize money has been set aside for the top finishers. The top three finishers will win $15000, $10000, and $7000, respectively.

Olympic 100m final track invader given €8,000 fine

In addition to the fine, the Australian man who stormed the track received a three-year ban from the Stade de France.

The 24-year-old Australian man who disrupted the men’s 100m final at the Stade de France on Aug. 4 has been fined 8,000 euros (CAD $11,800) by a French court, per AFP News.

The incident occurred moments before the start of the world’s most prominent race, as the top sprinters were in their blocks. The man, wearing a T-shirt reading “Free Palestine,” “Free Ukraine,” and “Jesus,” jumped onto the track from the stands, but was almost immediately intercepted by security staff. His goal appeared to be reaching the 100m straight, but security acted swiftly enough to prevent any disruption to the race.

In addition to the fine, the man received a three-year ban from the Stade de France. The finalists, including eventual champion Noah Lyles, had to wait several minutes for the track to be cleared before the race could begin.

Lyles went on to win his first Olympic gold medal, narrowly beating Jamaica’s Kishane Thompson in a photo finish that came down to five-thousandths of a second. Afterward, Lyles told the media he didn’t see anyone trying to get onto the field, but was wondering what they were waiting for.

Paris 2024 organizers praised the security team’s efficiency in handling the situation, which caused minimal delay. The man was taken into custody and placed under judicial supervision, which included a ban from attending any further Olympic events during the Games.

France has laws against unauthorized entry into sports venues or disrupting public events. These actions typically fall under laws governing public safety and order, such as Code pénal articles on disrupting public gatherings or trespassing. Offenders can face fines, bans from stadiums or events, and even imprisonment, depending on the severity of the offence.

Soh Rui Yong and Rachel See shine at the 2024 Standard Chartered Singapore Marathon

The 2024 Standard Chartered Singapore Marathon (SCSM) saw familiar champions reclaim their titles in a showcase of endurance and determination. Soh Rui Yong captured his fifth consecutive men’s national title, while Rachel See defended her women’s national title, solidifying their positions as Singapore’s top marathoners.

With over 55,000 participants, including 13,000 international runners, the 2024 Standard Chartered Singapore Marathon (SCSM) highlighted Singapore’s growing enthusiasm for endurance sports.

The marathon also featured familiar champions reclaiming their titles in a display of perseverance and excellence. Soh Rui Yong captured his fifth consecutive men’s national title, while Rachel See successfully defended her women’s national title, cementing their status as Singapore’s top marathoners.

Soh Rui Yong: A Dominant Fifth Victory

Soh Rui Yong crossed the finish line at the Anderson Bridge in 2 hours, 46 minutes, and 5 seconds, edging out Benjamin Khoo and Richard Heng in a tightly contested race.

Celebrating his fifth national championship, Soh reflected on the competitiveness of the event, stating, “The fight for the podium was very close, which bodes well for the depth of marathon running in Singapore.”

Praising the camaraderie among participants, he added, “We conquered together as a community. Win or lose, tomorrow a new season begins.”

Soh took to Facebook after the race, expressing his gratitude and reflecting on the challenges of the event. “It was an honour to race a marathon on home soil again, and an even bigger one to win the national championship for the fifth consecutive time,” he wrote.

Soh, 33, continues to set his sights high, targeting a marathon treble at the 2025 SEA Games in Bangkok. “If I win two gold medals 10 years apart, that’s pretty good,” he remarked.

Despite challenges with the Singapore National Olympic Council (SNOC) over previous SEA Games and Asian Games exclusions, Soh remains determined to represent Singapore and excel on the international stage.

Rachel See: A Class of Her Own

Rachel See retained her women’s national title with a time of 3 hours, 45 seconds, finishing ahead of Goh Shing Ling and Sharon Tan.

At 42, See continues to defy age with consistent performances that inspire the running community.

Reflecting on her victory, she said, “This year I was very aware and alert, and I enjoyed every moment of it. I came with an open mind to do my best.”

Despite a more relaxed approach to training compared to 2023, See’s strategic pacing and experience proved decisive.

Her back-to-back titles reinforce her reputation as one of Singapore’s premier female distance runners.

A Journey of Determination for Soh

Soh’s athletic journey has not been without hurdles. Over the years, his relationship with the Singapore National Olympic Council (SNOC) has been fraught with challenges, including disputes that led to his exclusion from the SEA Games in 2019 and 2021.

His selection for the 2023 Cambodia SEA Games marked a turning point, where he secured a silver medal in the 10,000m and gained international praise for sportsmanship by offering his drink to Indonesia’s Rikki Marthin Luther Simbolon, who had accidentally missed his cup at the water point.

However, challenges persisted. In 2023, Soh faced exclusion from the Asian Games in Hangzhou due to alleged failure to honor commitments made to the SNOC.

The council cited disparaging remarks he made in public as undermining his assurances to conduct himself professionally.

This controversy followed earlier disputes, including a defamation case involving a former teammate, which further complicated his path to international competitions.

Despite these setbacks, Soh continues to focus on his athletic ambitions. His recent marathon victory and his effort to meet SEA Games qualifying marks demonstrate his resilience and dedication to the sport.

Hassan and Tebogo named World Athletes of the Year

Olympic champions Sifan Hassan and Letsile Tebogo have been announced as World Athletes of the Year at the World Athletics Awards 2024 in Monaco.

Following a vote by fans, Hassan and Tebogo received top honors on an evening that saw six athletes crowned in three categories – track, field and out of stadium – before the overall two winners were revealed.

Tebogo was confirmed as men’s track athlete of the year, with Sydney McLaughlin-Levrone receiving the women’s honour. Hassan claimed the women’s out of stadium crown and Tamirat Tola the men’s, while Mondo Duplantis and Yaroslava Mahuchikh were named field athletes of the year.

This year’s Rising Stars were also celebrated, with Sembo Almayew and Mattia Furlani receiving recognition.

World Athletes of the Year for 2024

Women’s World Athlete of the Year: Sifan Hassan (NED)Men’s World Athlete of the Year: Letsile Tebogo (BOT)

Women’s track: Sydney McLaughlin-Levrone (USA)Women’s field: Yaroslava Mahuchikh (UKR)Women’s out of stadium: Sifan Hassan (NED)Men’s track: Letsile Tebogo (BOT)Men’s field: Mondo Duplantis (SWE)Men’s out of stadium: Tamirat Tola (ETH)

Women’s Rising Star: Sembo Almayew (ETH)Men’s Rising Star: Mattia Furlani (ITA)

“At the end of what has been a stellar year for athletics, we are delighted to reveal our list of World Athletes of the Year – both in their respective disciplines and overall,” said World Athletics President Sebastian Coe. “This group of athletes represents the very best of our sport and has this year redefined what is possible in terms of athletic performance.

“Our 2024 cohort set new standards in heights, speed and distance, including six world records and a host of Olympic and national records between them.

“I congratulate all our award winners, and all of the athletes nominated for these honors, and I thank them for inspiring us all with their performances this year.”

World Athletes of the Year Hassan and Tebogo both won gold and claimed multiple medals at the Paris 2024 Olympic Games.

Dutch star Hassan’s medal treble in Paris was capped by her winning the final athletics gold medal of the Games with her triumph in the marathon in an Olympic record of 2:22:55. That performance came just 37 hours after Hassan claimed bronze in the 10,000m, and six days after her first medal in the French capital – also bronze – in the 5000m.

As a result, she became the first woman to win medals in the 5000m, 10,000m and marathon at the same Games, and the first athlete since Emil Zatopek, who won all three men’s titles in Helsinki in 1952.

Tebogo also made history in Paris when he won the 200m, as he claimed a first ever Olympic gold medal in any sport for Botswana. He ran an African record of 19.46 – a time that moved him to fifth on the world all-time list – and that performance followed his sixth-place finish in the 100m final. He went on to form part of Botswana’s silver medal-winning men’s 4x400m team.

He dipped under 20 seconds for 200m a total of nine times in 2024, with those performances topped by his Olympic title-winning mark which remained the fastest of the year.

His fellow track athlete of the year, McLaughlin-Levrone, improved her own world 400m hurdles record twice, to 50.65 and 50.37, and claimed Olympic gold in that event as well as in the 4x400m. Tola, who joined Hassan in being named out of stadium athlete of the year, won the Olympic marathon title in Paris in an Olympic record.

World records were set by both field athletes of the year. Mahuchikh cleared 2.10m to improve the world high jump record before winning Olympic gold, while Duplantis revised his own world pole vault record three times, eventually taking it to 6.26m, and won the Olympic title.

"Thank you to the fans, to everybody who voted," said Hassan, who was in Monaco to receive her two awards. "I never thought I was going to win this one. This year was crazy. It’s not only me – all the athletes have been amazing. I’m really grateful. What more can I say?"

Standing alongside Hassan on the stage at the Theatre Princesse Grace, Tebogo said: "It feels amazing to know that the fans are always there for us athletes. It was a great year.

"This means a lot," he added. "It’s not just about the team that is around you, there are a lot of fans out there that really want us to win something great for the continent. It was a real surprise to hear my name because I didn’t expect this."

Almayew and Furlani named Rising Stars of 2024

Not only did Sembo Almayew and Mattia Furlani achieve great things as U20 athletes in 2024, they both also secured success on the senior stage.

Almayew finished fifth in the 3000m steeplechase final at the Paris Olympics, going close to her own national U20 record with her 9:00.83 performance, before she travelled to Lima where she won the world U20 title, setting a championship record in the process. With that win, the 19-year-old became the first ever Ethiopian world U20 women’s steeplechase champion.

Furlani improved the world U20 long jump record to 8.38m at the European Championships on home soil in Rome to secure silver, and he won two more senior major medals at the World Indoor Championships, where he got another silver, and the Olympic Games, where he claimed bronze.

In Glasgow – at the age of 19 years and 24 days – Furlani became the youngest athlete ever to win a world indoor medal in the horizontal jumps.

Knight wins President’s Award

The winner of the President’s Award was also announced in Monaco on Sunday (1), with Nike co-founder Phil Knight receiving the honour in recognition of his constant inspiring support for athletics and the development of the sport.

The President's Award, first awarded in 2016, recognises and honours exceptional service to athletics. Past winners of the award include the Ukrainian Athletics Association, British journalist Vikki Orvice, Swiss meeting director Andreas Brugger, Jamaican sprint superstar Usain Bolt, the Abbott World Marathon Majors, and 1968 men’s 200m medallists Tommie Smith, Peter Norman and John Carlos for their iconic moment on the podium in Mexico.

“Phil Knight’s passion for athletics is pretty much lifelong,” said Coe. “He developed an almost father-son relationship with his coach, the legendary Bill Bowerman, whose training approach was a departure from the orthodoxies of the day and who not only guided Knight’s career on the track but became a central figure when Phil took his first tentative steps in the running shoe business that became the dominant global force Nike.

“His love of athletics runs through Nike. It is a business created and driven by runners, with Phil never afraid to be the front runner.”

Knight said: “Thank you, Seb Coe, for the ultimate honour of the President’s Award, given by World Athletics. I am in great company, with Tommie Smith and John Carlos, and Usain Bolt. Obviously, I didn’t run as fast as those guys, but I am in such high company that I am thrilled by the award. Track and field has always been an important part of Nike – it has always been a central part of who Nike is.

“I do think running will continue to grow. Not only does Seb and his team do a great job promoting the sport, but it is a sport that not only is enjoyable, but it is probably the best fitness activity you can do. So, for me to win this honour, it is very meaningful.”

During the ceremony, a moment was taken to remember last year’s men’s out of stadium athlete of the year Kelvin Kiptum, the marathon world record-holder who died in a road traffic accident in February, as well as other figures from the sport who have passed away in 2024.

Yuya Yoshida wins Fukuoka marathon in Japan's 3rd fastest time

Yuya Yoshida took a fast first step toward qualifying for next year's world athletics championships by winning the Fukuoka International Marathon in 2 hours, 5 minutes, 16 seconds, Japan's third-fastest time.

The 27-year-old beat the standard qualifying time of 2:06:30 for the 2025 worlds in Tokyo. Yoshida stayed with the leading group until seizing the sole lead at the 32-kilometer mark.

"I ran this race in the belief that I have the strength to break the Japan record, and I ran knowing I had a little extra left if I needed it," Yoshida said.

"Although I didn't reach the national record, I believe this represents growth beyond just my time. Going forward, I want to get stronger still, so I can compete on the world stage."

Yusuke Nishiyama, who represented Japan at the 2022 worlds, was second in the race that started and finished at Fukuoka's Heiwadai athletics stadium.

Marathon world lead for debutant Sawe in Valencia

Kenya’s Sabastian Sawe set a world lead on his marathon debut, while Ethiopia’s Megertu Alemu also captured a solid victory at the Valencia Marathon Trinidad Alfonso – a World Athletics Elite Platinum Label event – on Sunday (1). 

Sawe’s winning time was 2:02:05, just 12 seconds off the fastest ever debut set by his compatriot Kelvin Kiptum two years ago and a mark that moves him to fifth on the world all-time list, while Alemu ran 2:16:49, just 15 seconds outside her lifetime best.

The men’s event had been billed as a thrilling showdown between experienced specialists such as Sisay Lemma, Deresa Geleta and Kenenisa Bekele, versus some promising debutants including Sawe and Hillary Kipkoech. Perfectly paced by a trio of pacemakers – Kenya’s Samwel Mailu, Erick Sang and Vincent Nyageo – the leading men went through the opening 5km in 14:31. That cadence was maintained until the leading pack reached the 10km checkpoint in 29:04 and 15km in 43:39. By then, nine athletes remained at the helm including all the favourites, Geleta and Lemma running closest to the pacemakers. 

The halfway mark was passed in 1:01:17, 42 seconds slower than last year’s split when Lemma set the course record of 2:01:48. Unlike last year, when he performed conservatively over the first half, Bekele was running quite bravely as the 42-year-old travelled in third or fourth place. But some two kilometres later, the multiple Olympic and world champion began to lose ground and by the 28th kilometre the relentless 2:55/km rhythm whittled down the leading pack to five: Kenya’s Mateiko and Sawe plus Ethiopia’s Geleta, Lemma and Birhanu Legese. 

Once the last pacemaker dropped out with the clock reading 1:33, Lemma began to falter to lose any chance of retaining his title. At the front, Mateiko and Geleta broke away from Sawe and Legese, those pairs separated by 30 metres inside the 32nd kilometre. It was Mateiko, who was not able to finish the Chicago 2023 and London 2024 marathons, who seemed to decide the victory was in his favour shortly afterwards as he became a lonesome leader. The three-time Valencia half-marathon podium place finisher had built a five-second gap on Sawe and Geleta, while Legese could not maintain that pace and travelled in fourth place way back.

Mateiko’s getaway proved to be short-lived as he was reeled in by Sawe and Geleta at the 36th kilometre, when the predicted final time remained at 2:02:35. It was then that the eventual winner found another gear to speed away easily from Mateiko and Geleta, who finished fifth at the Paris Olympics. Sawe, who has completed all his nine half marathons under the 60-minute barrier, upped his pace to the 2:48/2:50 range to gradually extend his lead. By the 40km point he clocked 1:55:42, 20 seconds ahead of Geleta, while a tired Mateiko travelled another 35 seconds in arrears. 

Sawe showed a magnificent display of solo running over the closing kilometres, going faster and faster as the end was approaching to finally finish unopposed in a world leading performance of 2:02:05, including a 14:06 closing five kilometres.

Geleta, the Seville Marathon winner, improved his career best to 2:02:38 for second place, while Mateiko slowed dramatically over the final stages but still managed to finish the distance at the third time of asking in 2:04:24, holding off a late challenge from Tanzania’s 2017 world bronze medallist Alphonce Simbu.

Simbu achieved a perfectly balanced two halves (1:02:13/1:02:25) to finish fourth in a PB of 2:04:38, two seconds clear of the 42-year-old Swiss athlete Tadesse Abraham, who clocked a lifetime best and national record of 2:04:40 for fifth. In a race of an incredible depth, 10 men ducked under the 2:05 milestone while Bekele dropped out shortly after the 31st kilometre.

Sawe, the world half marathon champion, has won seven out of his nine half marathon appearances, topped by a 58:02 time in Rome in 2022. His two defeats came in Valencia, so Sunday’s performance marks his first victory in the city. 

The winner, whose two halves were timed at 1:01:18 and 1:00:47, said: “Honestly, I had built up very good for this debut and was quite confident of doing well. It’s an amazing day, I’m so happy to be here and win in Valencia, which is so beautiful.  

“I was used to running the half marathon event, I was comfortable during the first half, then I was close to the helm of the race and I thought I could go faster and I just did it. I dedicate this win to the victims of the Valencia floods, I pray for them.”

Alemu confirms she is the strongest 

Following the withdrawal of Ethiopia’s course record-holder Amane Beriso due to a stress fracture, the women’s contest kicked off at the scheduled 3:12 rhythm on an attempt to lower the current 2:14:58 course record set in 2022. The opening five and 10 kilometres were covered in 16:02 and 32:03, respectively, and by then all the favourites stayed in the leading pack, with Alemu joined by her compatriot Tiruye Mesfin, Uganda’s Stella Chesang and Kenya’s Evaline Chirchir. The clock read 47:56 for the 15th kilometre and that cadence proved to be too quick for Mesfin and Chirchir, that pair running 18 seconds in arrears by then.

Running alongside lots of male athletes, Alemu and the Paris Olympics eighth-place finisher Chesang went through halfway in 1:07:15, well on schedule to break Beriso’s record, with Mesfin and Chirchir some 300 metres back timed at 1:08:06 but quick enough to set respective career bests. Chesang’s resistance came to an end some 1:11 into the race when she just could not stay with Alemu’s pace. The Ethiopian managed to maintain her speed until the 30th kilometre, which she reached in 1:35:55, but from then on the 27-year-old dropped her rhythm as she timed 16:48 for the following two five-kilometre sections (30-40km) and her chances of a course record clearly vanished. 

Even so, Alemu’s win was never in jeopardy as she strengthened gradually her advantage on Chesang to 40 seconds by the 30th kilometre and a massive 1:21 at the 40km checkpoint, while Mesfin easily got rid of Chirchir just before reaching the 25th kilometre. At the tape, Alemu posted her second quickest ever time thanks to a 2:16:49 clocking, while the runner-up Chesang broke the 2:20 barrier for the first time in a national record of 2:18:26. Mesfin completed the classy podium, also improving her lifetime best by 12 seconds with 2:18:35.

“I know I can do a better mark but I’m happy to win today,” said Alemu. “Between 35 and 40 kilometres I wasn’t feeling good, so I decided to reduced my rhythm. At the finish line, all the people were clapping and that was really special. I can feel today it’s a different day for Valencia.”

It is only in recent weeks that event organisers were able to confirm that the race would go ahead. At the end of October, the province of Valencia was hit by extreme floods, claiming the lives of 229 people. The natural disaster lasted for more than two weeks, causing substantial damage in the area. Organisers confirmed that all the proceeds from the sponsors, the organisation’s own funds and the runners will be donated to one or more projects for the reconstruction of the affected areas.

Leading results

Women1 Megertu Alemu (ETH) 2:16:492 Stella Chesang (UGA) 2:18:263 Tiruye Mesfin (ETH) 2:18:354 Evaline Chirchir (KEN) 2:20:335 Majida Maayouf (ESP) 2:21:436 Chimdesa Kumsa (ETH) 2:21:547 Laura Luengo (ESP) 2:22:318 Isobel Batt-Doyle (AUS) 2:22:599 Moira Stewartova (CZE) 2:23:4410 Sara Hall (USA) 2:23:45 

Men1 Sabastian Sawe (KEN) 2:02:052 Deresa Geleta (ETH) 2:02:383 Daniel Mateiko (KEN) 2:04:244 Alphonce Simbu (TAN) 2:04:385 Tadesse Abraham (SUI) 2:04:406 Chimdessa Debele (ETH) 2:04:447 Maru Teferi (ISR) 2:04:458 Hillary Kipkoech (KEN) 2:04:459 Samuel Fitwi (GER) 2:04:5610 Sisay Lemma (ETH) 2:04:59

Lelisa Desisa, 2019 world marathon champion, returns for 2025 Dubai Marathon

The 34-year-old won global gold in Doha five years ago plus Boston and New York City marathon titles.

Former world marathon champion Lelisa Desisa will return to the scene of one of his most memorable victories when he joins the elite field of world-class athletes at the 24th Dubai Marathon on Sunday January 12.

In 2013, the Ethiopian set a personal best of 2:04:45 when winning the Dubai Marathon, producing a performance that announced his arrival on the world stage and set him on a path that would lead to two wins in the Boston Marathon, victory in the 2018 New York Marathon and a gold at the World Championship in 2019.

Staged under the auspices of the Dubai Sports Council, the Dubai Marathon will see the 34-year-old return to competitive competition after a few years devoted to business and family matters.

Following his World Championship win in Doha in October 2019, Desisa found his international running opportunities curtailed by the global pandemic and with an eye on his post-running future focused his efforts on starting a business in Ethiopia.

With his affairs now sorted and two young children recently welcomed to the Desisa family, the three-time big city marathon champion is back in full-time training having confirmed the Dubai Marathon for his running return.

“Lelisa’s victory in 2013 saw one of the most memorable finishes in the history of the Dubai Marathon so we are happy to welcome him back to the event,” said Race Director Peter Connerton.

“Eleven years ago, Lelisa won in a sprint finish that saw the top five all finish in under 2:05 – the first time that had happened in marathon history. It’s a testament to the flat and fast route we have in Dubai that Lelisa wants to continue his comeback in the UAE on January 12.”

Prior to the pandemic, Desisa was one of the hottest properties in long distance running – eight top three big city marathon finishes, including those three victories, in six years established him at the top of the sport – and his return to international competition will be eagerly anticipated.

Desisa, who also won the Ras Al Khaimah Half Marathon in 2014, will join a field of world-class elite athletes for the 24th staging of the Middle East’s fastest international marathon and will be joined by thousands of runners competing in the three-race event. Registration for the marathon, the 10km road race and the 4km fun run can made online only at dubaimarathon.org.

Stuck on the cross-train? Try these three workouts

If you’ve been sidelined by an injury, you might find yourself cross-training to maintain your fitness. But just because you can’t run doesn’t mean you can’t get a good workout in. Cycling, pool running and using the elliptical are all excellent ways to continue building your endurance while staying off your feet. Here are three of my favourite timed-interval workouts to do while stuck on the cross-train.

These workouts are about 30 minutes of working time, and can be easily modified by adjusting or removing sets if you’re looking to do something shorter. You should aim for about 10 minutes for your warmup and cooldown.

1.- Simple repeats

This is my go-to workout if I need a quick interval session. A higher volume of shorter repeats keeps the workout interesting, since it can be very demanding mentally to stay at a high intensity for a long time while cross-training.

Workout: 30 minute of intervals; total time with rest: 48 minutes

Set 1: 3, 2, 1 minute(s) hard/1 minute easy. Rest: 2 mins easy. (Repeat 5 times.)

2.- The ladder workout

Ladders aren’t everyone’s favourite workout, but once you get past the longest reps at the halfway point, the rest of the workout feels easy. Beginning and ending the workout with some speedwork also adds an exciting twist to the interval climb.

Workout: 33 minute of intervals; total time with rest: 53 minutes

Set 1: 8 x 30 seconds hard/30 seconds easy. Rest: 3 minutes easy

Set 2: 1, 2, 3, 4, 5, 4, 3, 2, 1 minute(s) hard/half interval easy. Rest: 3 minutes easy

Set 3: 8x 30 sec hard/30 sec easy.

3.- The all-in-one workout

The number of sets might make this workout look intimidating, but the constantly changing intervals keep you engaged and helps the workout fly by. Plus, who doesn’t love having a mix of everything?

Workout: 34 minute of intervals; total time with rest: 57 minutes

Set 1: 5 x 2 minutes hard/1 minute easy. Rest: 2 minutes

Set 2: 5 x 1 minute hard/30 seconds easy. Rest: 2 minutes

Set 3: 3, 2, 1, 2, 1, 2, 3 minute(s)/1 minute easy. Rest: 2 minutes

Set 4: 10 x 30 seconds hard/30 seconds easy.

Sabastian Sawe ready to debut at Valencia Marathon after insightful lessons from mentors

Sabastian Sawe is bubbling with confidence ahead of his marathon debut in Valencia on Sunday as he gears up for a race against legends Sisay Lemma and Kenenisa Bekele.

Sabastian Sawe will be making his full marathon on Sunday at the Valencia Marathon and he expects to have a great outing, racing against a stacked field.

His greatest opposition will come from the Ethiopian duo of Sisay Lemma and Kenenisa Bekele but he is confident in his training and has fingers crossed to post impressive results.

Sabastian Sawe’s previous outings in Valencia have not yielded great results as he was forced to finish outside the podium bracket and as he takes on a greater milestone, he hopes for great results.

The world half marathon champion competed at the 2022 Valencia Half Marathon where he finished sixth before heading to finish fifth at the 2023 edition of the race. He revealed that he will be competing with his mentors in the field and that gives him a lot of optimism that he will run a great race.

“Thank you for inviting me and thank you to the race organizers. My condolences to the tragedy that has happened in Valencia. This time, I hope for good results, I have trained well and I’m well prepared for it,” Sabastian Sawe said in a pre-race press conference.

“I’m eager to run with mentors like Sisay Lemma and Kenenisa Bekele who are strong opponents and I hope they help me to run well and I hope to get good results. It will be my first time running the full marathon and I don’t want to predict any fast times but I’m ready.”

He trains with the likes of Olympic marathon bronze medallist Benson Kipruto and the 2022 New York City marathon champion Evans Kipruto under coach Claudio Berardelli and there is a lot he has picked from them as he prepares for the debut.

He promised to execute everything learnt from his training mates who are also accomplished marathon runners.

“My training mates have encouraged me a lot because they are also my mentors and they have taught me a lot. I’m ready, on Sunday to use everything they have taught me,” he shared.

Father of Ingebrigtsen brothers faces charges involving champion Jakob

The father and former coach of Jakob Ingebrigtsen will stand trial next year on charges of alleged physical abuse against the Norwegian two-time Olympic gold medalist, lawyers for Gjert Ingebrigtsen said on Friday.

Norwegian police earlier this year pressed charges against the elder Ingebrigtsen, and his lawyer said in a statement at that time that they involved only one of his children while other charges were dismissed.

The charges will now extend to incidents involving Jakob, 24, who took the gold medal in the 5,000 meters in Paris this summer, his lawyer Mette Yvonne Larsen told Reuters.

"He is now charged with having abused two of his seven kids ... We had expected that this would happen," she said.

Gjert's lawyers, John Christian Elden and Heidi Reisvang, said in a statement: "Gjert Ingebrigtsen maintains what he has said all along, that he does not admit criminal guilt for the offenses he has been charged with and that he has never subjected any of his children to either physical or mental abuse."

Jakob accused his father of several incidents of abuse, according to Norwegian media, including slapping him twice in 2008 and kicking him in the stomach after he fell off a scooter in 2009.

There were also numerous incidents of verbal abuse and threats in 2015 and 2016, according to Jakob, who said in one incident that his father assaulted him for between 15 and 30 minutes.

The Times reported that, according to the indictment, Gjert allegedly threatened to beat Jakob "to death."

Jakob and his brothers, Filip and Henrik, accused their father of physical violence and abusive behavior in a Norwegian newspaper column last year. The elder Ingebrigtsen has repeatedly denied the claims.

Gjert Ingebrigtsen announced in 2022 that he was stepping down as coach not long after Jakob won gold in the 1,500 meters in Tokyo, prompting widespread speculation over their rift.

Jakob Ingebrigtsen finished third in his much-anticipated showdown with Brit Josh Kerr in the 1,500 meters in Paris this summer as American Cole Hocker took an unexpected gold medal. However, Ingebrigtsen did win gold in the 5,000 meters.

'I didn't let it break me' - Emmanuel Wanyonyi on how early ridicule in his career strengthened him mentally

The Paris Olympics 800m champion faced a tough upbringing but that was the catalyst as it liberated him from the jaws of poverty to his newly-acquired status

Paris Olympics 800m champion Emmanuel Wanyonyi has revealed how his tough childhood has been the cornerstone in who he is today.

The 20-year-old knows the pain of running without shoes, becoming a man at a tender age and providing for the family, and the death of his father proved to be the turning point in his budding career that has already earned him the Olympian title.

Wanyonyi initially faced ridicule because, unlike other parts of Kenya, his home region is not known for producing elite runners. Growing up in extreme poverty in a small village in western Kenya, Wanyonyi's daily life was marked by hardships.

"When Emmanuel was running, people were mocking and laughing at him. I was crying and feeling sad about it, but my boy told me: 'Don't cry, mum. One day I will buy you land and you will live a good life. I thought it was just a joke, but God was with him," Wanyonyi’s mother Margaret Nasimiyu recalled as reported by the BBC.

Wanyonyi said his passion for running was unstoppable and trained even without shoes. Wanyonyi's resourcefulness and drive caught the eye of his teachers, and he began competing in regional events.

Standing out with his raw speed and endurance, despite a lack of formal training, he quickly rose through the ranks with a string of victories.

Wanyonyi credits his early years and the the challenges he overcame as an inspiration that toughened him psychologically.

"There is no challenge in life that can shock me. When people doubted me or laughed at me, I didn't let it break me," the Trans Nzoia native said. His never-give-up attitude has made him a hero locally and internationally and Wanyonyi, born in a family of 11, is a two-time Diamond League champion.

Three workouts from record-breaking trail runner and coach David Roche

David Roche is no stranger to running greatness. As a record-breaking trail runner and sought-after coach, Roche has helped countless athletes reach new heights with his balanced, science-backed approach to training. We have some of his favourite workouts to share with you.

In August, Roche broke a long-standing record at Leadville 100 (in his 100-mile debut) and followed that with a winning performance at Javelina Jundred; despite it being a scorching hot day, Roche ran the second-fastest time ever on the course. His philosophy? Workouts should build fitness while keeping runners healthy and motivated. Here are three of his favourite sessions that deliver big results without overcomplicating your routine. For each workout, add a 10 (or more)-minute easy running warmup; follow the intervals with a 10 (or more)-minute cooldown.

1.- 16 x 1 minute fast, 1 minute easy

This workout is Roche’s year-round staple for developing speed and efficiency. The fast segments are run at your velocity at VO2 max (vVO2)—a controlled but challenging pace. Early in the training season, Roche suggests keeping the recovery portions of the run very easy, they can evolve into a quicker “float” as your fitness improves.

What it’s good for: Speed, efficiency and adaptability. Roche loves its versatility, noting it’s an ideal way to boost your running economy at any fitness level.

2.- 5-minute uphill intervals (treadmill)

Perfect for winter or when you want to reduce impact, this treadmill hill session is a powerhouse for building aerobic capacity. Start with 4 x 5 minutes at a moderate effort, with 1-2 minutes of easy recovery, on a 10 per cent incline (adjust between 4 per cent and 15 per cent based on comfort). More advanced runners can increase to 8-12 intervals.

What it’s good for: Aerobic development and strengthening muscles without overloading joints. Roche calls it a low-impact way to tackle big fitness gains.

3.- 5 x 3-minute hill repeats + tempo run

For aerobic power, Roche swears by hill repeats on gentle inclines. Run uphill for 3 minutes at a hard but sustainable effort, recover with an easy jog back down, and follow it up with a few miles of steady tempo running.

What it’s good for: Builds aerobic power and transitioning strength gains into endurance. Roche highlights the combo of hill work and tempo as a game-changer for all-around fitness.

Bonus: strides for all seasons

Though flashy workouts steal the spotlight, Roche insists strides—short bursts of 20-30 seconds at a quick but relaxed pace—are indispensable. Hill or flat, 4-8 strides after an easy run are his go-to for sharpening form and staying injury-free.

Kenenisa Bekele and Alemu Megertu lead Valencia line-ups

The Spanish city hosts star-studded fields, with athletes hoping to run extremely quick times on the traditionally fast course.

Some of the greatest marathon runners in the world will once again descend on Valencia on Sunday (December 1), just two months on from the horrific floods that devastated the region.

Given the severity of the damage on Valencia – it saw two months of rain in as many days at the end of October – there was uncertainty about whether the event would even take place.

Organisers decided that the Valencia Marathon would go ahead in the end, with a moment of remembrance occurring before the start of the elite races.

“It will be a hug to this wounded city and a promise of recovery, a moment in which sport becomes hope and help for those who need it most,” organisers said.

“This year, the record we want to beat is that of solidarity, the record of a marathon that will remind each one of us of the power of being together. The immense strength of the collective as a society, and of sport, as a vehicle for reconstruction and recovery.

“We want that Valencia Marathon, your race, be a symbol of support for every family that has suffered, for every street and every corner of Valencia that is in the process of reconstruction.”

People lining the streets can look forward to watching some scintillating action, with a myriad of stars taking to the streets of the Spanish city.

A stacked men’s field is led by Kenenisa Bekele and Sisay Lemma.

Bekele, a triple Olympic and five-time world track champion, is the third fastest marathon runner in history, with his personal best of 2:01:41 set back in Berlin five years ago.

The 42-year-old also created in history at last year’s Valencia Marathon, after he became the first athlete aged over 40 to run a sub-2:05 marathon, clocking 2:04:19.

At this year’s London Marathon, Bekele lowered that mark by four seconds, before going on to finish 39th for Ethiopia in the Olympic marathon in Paris.

On paper, Lemma – the reigning champion in Valencia – is the one to beat once again.

Last year, the 33-year-old clocked 2:01:48 in his victory, going fourth on the all-time list over 26.2 miles behind Bekele, Eliud Kipchoge and the late Kelvin Kiptum.

Lemma also secured the Boston marathon crown back in March and is a two-time major marathon champion, after his victory in London three years ago.

The athlete who might be most likely to challenge Lemma is Sabastian Sawe, who is the world half-marathon champion and making his debut over 26.2 miles in Valencia.

The Kenyan’s first ever marathon carries a lot of anticipation and expectation, given the 28-year-old’s personal best in the half-marathon is a blistering 58:05, which he set in Copenhagen back in September.

Double Tokyo Marathon champion Birhanu Legese and the 2021 Berlin Marathon winner Guye Adola will also be ones to watch.

The British challenge is led by Ross Braden, who boasts a personal best of 2:14:32 from London two years ago and has clocked 2:19:49 this season. Dan Nash and Norman Shreeve are also among the British men in action.

Expect a pulsating battle in the women’s field, with Ethiopian Megertu Alemu the stand-out name, following the withdrawal of her compatriot Amane Beriso through injury.

Alemu, who’s placed second and third at the London Marathon in the last two years respectively, has a best of 2:16:34, which has her 14th on the all-time list.

You should also be aware of Hiwot Gebrekidan and Tiruye Mesfin, who are the second and third quickest athletes in the women’s field, with respective bests of 2:17:59 and 2:18:47.

Sara Hall flies the flag for the US and goes into Valencia off the back of fifth and 15th place finishes at the US Olympic Marathon trials and Boston.

Clara Evans will be hoping to improve her PB of 2:25:01, which was set in Valencia last year, after finishing top British woman at the Olympics with 46th place in Paris.

Evans is fresh from setting a Welsh half-marathon record of 69:00 in Valencia too.

She is joined by fellow Brits Becky Briggs and Alice Wright among others.

Ireland’s Fionnuala McCormack finishes off a spectacular season in the Spanish City, with the 40-year-old having finished 28th in the Olympic marathon – her fourth Games – in Paris.

Another fascinating storyline is that of Alice Braham, who is aiming to get near her personal best of 2:35:20 from 2008.

The 48-year-old became the oldest British female to run a marathon in under 2:40 in Berlin, clocking an incredible 2:39:42 on the streets of the German capital.

Braham recently spoke exclusively with AW, opening up about how she got into running, overcoming adversity and her top tips for others over 26.2 miles.

The second coming of Lelisa in Dubai?

Former world champion Lelisa Desisa is returning to the Dubai Marathon, scene of his debut triumph, hoping that the second coming on 12th January will bring him as much success as the first. Desisa’s sprint to victory in Dubai 2013 with four pursuers strung out closely behind him was the first time five men had gone under 2hr 5mins for a marathon anywhere. With 2.04.45, one of the fastest debuts in history the 22 year old Desisa underlined his new elite status by winning Boston barely three months later, and finishing second in the world championships in Moscow in the summer.

The Ethiopian endeared himself to the Boston public that year of the bombing tragedy by returning to the city two months after the event, dedicating his victory to the victims, and presenting his framed medal to the mayor in a much lauded public ceremony. He endorsed his status as a favourite adopted son by winning Boston again in 2015, then finishing second the following year. He may not be as famous as some, but his record after that suggests he had a good case to be considered male marathoner of the decade – he won in New York in 2018, after a second and third in earlier years; all of which led up to his apotheosis as IAAF world champion in the torrid midnight heat of Doha 2019.

Then came the pandemic, a respite after the efforts of the previous six years; and an opportunity to spend time with his young family and start a business back in Ethiopia. According to his manager Hussein Makke, he is now raring to go again. “Desisa took time off to start his business and put staff in place, to ensure if you like his post-racing career,“ said Makke. “He and his wife also welcomed two children. But he is well rested and he told me he is far from finished in competitive running. He’s back to full force training and looking to return to podiums in 2025.“

“It’s great to have such an illustrious winner back,“ said Dubai race director Peter Connerton this week. “Although we’ve had all-time greats like Haile Gebrselassie here in the past, current Olympic champion Tamirat Tola, and women’s world record holder Ruth Chepngetich, all winning in fast times, we’ve also built up a reputation as a race for debutants; and Lelisa and others have certainly proved that point.“

“We suffered with the pandemic, as did all marathons worldwide, but we’re getting back to pre-pandemic interest and entry levels, and looking to make Dubai 2025 the best ever.“

Three tips for runners making a comeback

Pressed pause on training for a period? Here's how to make your return to running pain and problem-free.

Every runner faces a return to the sport at some point, whether it’s after months or even years away. Rebuilding your strength and fitness can be a fulfilling part of the process, but it’s crucial to do it thoughtfully—and we have some tips to help you stay on track. Whether it was an injury, a major life change or an unplanned extended break that kept you sidelined, now is the time to focus on moving forward.

1.- Leave your past behind

One of the biggest challenges when returning to running is resisting the urge to compare your current abilities to your past performance. It’s natural to feel frustrated when you think back to times when running felt easier, especially when every step now feels more difficult. But here’s the reality: you’re starting fresh from today. Dwelling on past achievements won’t get you anywhere; instead, focus on the progress you’re making as you move forward. Accept where you are right now and take pride in rebuilding your strength for the next phase of your running journey.

2.- Start slow and steady

Rebuilding is not the time for all-or-nothing thinking. Avoid the temptation to jump from zero runs to a packed training schedule—gradual increases are key to avoiding injury and burnout. While your return-to-running plan should be customized with your unique abilities and level of fitness in mind, it’s a good idea to start with two to three short runs per week. Sprinkle in walk breaks as needed, and keep it simple. Add new elements, like strength training or extra mileage, only after you’ve built consistency over several weeks.

3.- Forget pace and heart rate—for now

Press pause on worries about pace or heart rate data. Early in your return, the goal is to enjoy the act of running. Forget about pace, effort or numbers—instead focus on consistency and how running makes you feel. Keeping things comfortable and sustainable will help you rediscover what you love about the sport.

Colley, Kelati push through rain to win 88th Manchester Road Race

Andrew Colley and Olympian and now four-time winner Weini Kelati brought glory to the table for Thanksgiving after coming out on top at the 88th Manchester Road Race on Thursday morning.

Rainfall throughout the morning didn't stop Colley and Kelati from leading the pack in the men's and women's divisions of the historic 4.737-mile loop through downtown Manchester. 

While professional runners typically dominate the results, they're far from the only people that travel to Main Street on Thanksgiving morning.

Organizers declared that the Manchester Road Race's numbers were back to pre-pandemic levels with 12,116 participants signing up for the race by the end of the day on Tuesday, falling just short of the 2018 race's 12,435 registrations and exceeding the 2023 event by more than 1,000.

This one piece of cheering advice could transform your race day

American distance running coach Ed Eyestone helped his athletes find their extra gear with this supportive technique.

Every runner has been there: the gruelling point in a race where exhaustion takes over, and not even a “let’s go” or “keep pushing” from the crowd feels like it’s helping. But what if the right words could reignite your drive and help you find that extra gear to push you to a personal best?

That’s precisely what American distance running coach Ed Eyestone proved at the 2024 NCAA Cross Country Championships last weekend in Madison, Wisc. Eyestone, who coaches U.S. Olympic marathoners Conner Mantz and Clayton Young, along with Brigham Young University’s (BYU) cross-country program, utilized a brilliant strategy to motivate his runners to the top of the podium.

Eyestone wore a quarterback-style wristband inscribed with each athlete’s specific motivational triggers. These were not generic cheers, but deeply personal cues each runner wanted to hear at pivotal race moments. The result? BYU became only the fourth school in NCAA Division I history to win both the men’s and women’s team titles in the same year—a feat not accomplished in 20 years.

Why does personalization matter?

It’s easy to default to encouraging phrases like, “Great job!” or “Good work!” While these sentiments have good intentions, studies have shown that tailored, meaningful feedback has a far greater impact on an athlete’s performance. Specific, personalized words can shift focus, reignite motivation and help athletes fight those challenging moments.

The key as a coach or support crew? Understanding what drives the athlete. Whether it’s reminding them of a goal, reinforcing their training, or simply offering a grounding phrase; these personalized remarks can make all the difference. 

When the body starts to struggle, the mind often follows. Strategic cheering taps into sports psychology principles, helping athletes overcome these mental battles by reconnecting them with their purpose and “why.” In this example, coach Eyestone uses small details—like saying exactly what an athlete wants to hear when the going gets tough.

Takeaways for your race day

If you’re cheering for a runner, here are a few ways you can level up your support: first, learn what motivates them. Is it their goal time? A mantra they rely on? A personal reason for running? Use this knowledge to craft your encouragement. Lastly, be specific. Instead of saying, “You’ve got this,” try something more tailored to the race itself, like “You’re right on pace!” or “This is the hill you’ve been training for.” (Or better still, ask them if there are some specific words or phrases they’d find motivating.)

Eyestone’s masterclass in motivation is a reminder that support is more than just words—it’s about connecting meaningfully with the person on the course. Whether you’re coaching, cheering or even giving some self-talk, the right message can turn a good race into a great one.

Timothy Cheruiyot reveals when he plans to hang up his spikes & his post-retirement goals

Timothy Cheruiyot plans to retire from the 1500m after a final championship, transitioning to long-distance and marathon races.

Timothy Cheruiyot has expressed his intention to retire from the 1500m discipline after the 2025 World Championships in Tokyo, Japan.

The 2020 Olympic silver medallist aims to transition to long-distance and road racing, marking a significant shift in his illustrious career.

Cheruiyot, one of the most consistent middle-distance runners over the past decade, has set his sights on concluding his 1500m journey with a strong performance in Tokyo.

“My plan is to post good results at the 2025 World Championships. This will be my last 1500m after having done it for 10 years,” said Cheruiyot as per The Star.

“I will switch to 5000m or 10000m and then the marathon.”

The 29-year-old’s track record speaks for itself. His first major breakthrough came at the 2017 World Championships in London, where he secured a silver medal with a time of 3:33.99, finishing just behind fellow Kenyan Elijah Manang’oi.

Cheruiyot elevated his game in Doha 2019, claiming the world title in 3:29.26, solidifying his place among the sport’s elite.

Cheruiyot also earned a silver medal at the Tokyo 2020 Olympics, clocking 3:29.01 in a tightly contested race won by Norway’s Jakob Ingebrigtsen.

His dominance extended to the Diamond League, where he clinched five titles, and his medal haul includes two silvers each from the Commonwealth Games and African Championships.

However, Cheruiyot’s journey has not been without challenges. In Budapest 2023, he suffered a tendon injury that sidelined him for nine months.

Despite the setback, he returned to competitive form, surprising even himself by securing a spot at the 2024 Paris Olympics.

“This season was good for me. Despite tearing both my tendons last year, I am happy I came back strong,” he reflected.

“I started my training later than anyone. Making it to the Olympics surprised me; I did not run with confidence at the trials.”

While Paris didn’t go as planned—Cheruiyot finished 11th in a highly competitive race—he remains optimistic about his future. His focus has shifted to 2024, where he plans to participate in several 10km road races to prepare for his transition.

“I have not done any road race before, but I am hoping to test it next year before Tokyo. I will look for a 10km race to gauge my body,” he explained.

Cheruiyot emphasized the importance of strategic planning with his coach, Bernard Ouma, as he gears up for his sixth World Championships appearance.

“I need to sit down with my coach and plan well on the races I will participate in preparations for the World Championships,” he said.

Having made his global debut in 2015, Cheruiyot’s career has been a mix of highs and lows.

From a seventh-place finish in Beijing to gold in Doha and struggles in recent years, his resilience has been remarkable.

Now, as he nears the twilight of his 1500m career, Cheruiyot is determined to leave on a high note.

His ambition to tackle longer distances and eventually the marathon signals a new chapter for the Kenyan athlete, whose legacy in middle-distance running remains firmly intact.

My three biggest inconveniences as a runner

More often than not, I’m convinced my struggles as a runner make me stick out like a sore thumb. I’m always surprised with the number of athletes who share these experiences and make me feel a little less like an oddball. Here are the three recurring inconveniences I encounter on a regular basis, along with adaptations that have helped me thrive.

1. Eating enough food

Running is a demanding sport; you’ll expend a lot of energy and need to fuel to replenish those nutrients. As someone with a naturally fast metabolism, it can be tough to keep up with how quickly I get hungry. I found meal prepping has been essential for making sure I’m eating enough, with high-protein meals keeping me full for longer. During peak training months, I’m sometimes eating four meals a day, which can make grocery shopping seem like a full-time job. I also always have a protein bar on hand (I just keep one in my bag at all times) for a post-workout snack or in case of immediate hunger.

Constantly being hungry also makes it difficult to fuel close enough to a race or a workout–I’m hungry, but I don’t want food sitting heavily in my stomach when the pace picks up. I used to follow the two-hour rule, but I’ve slowly trained myself to eat small amounts of food (a bagel, oatmeal or yogurt) closer to the start of my run to ensure I’m not running on empty. Gels and gummies are also perfect for a light, energy-boosting mid-workout snack, without the weight of solid food.

2. Cold hands

Although I have yet to see someone wear gloves while running as often as I do, I know cold extremities are a very common inconvenience among runners. With Raynaud syndrome (decreased blood flow to extremities), even mildly chilly days can make my fingers painfully cold. As fall comes around, you’ll find me with countless pairs of gloves and mittens in my running bag, plus plenty of throw-away gloves for race day. I know–gloves and a tank top isn’t exactly a fashion statement, but I’ve learned to own it.

3. Sweating… a lot

This is something I know all runners deal with, but it can feel excessive when you’re drenched five minutes into your run. It’s easy to compare how much I sweat to my peers, asking myself why I’m the only one changing into clean, dry clothes between workouts. I’ve even wondered if I have hyperhidrosis. Over time, I’ve started to embrace it–after all, it’s just my body doing its job. My solution? Have an extra set of clothes and a sweat towel in my running bag at all times, always drink electrolytes post-workout and never skip deodorant.

Eliud Kipchoge Foundation lands major financial boost to aid in 2025 developments

The Eliud Kipchoge Foundation has received financial support from a leading sports wearables company to aid in their 2025 executions.

The Eliud Kipchoge Foundation has landed a major boost from COROS, a global company specializing in performance sports wearables.

COROS will be running their Black Friday from November 29 to December 3 and announced that the company will donate 5% of all proceeds from direct sales to the Eliud Kipchoge Foundation. The financial boost will come in handy in ensuring Eliud Kipchoge and his team execute their duties diligently in 2025.

The funds will be allocated towards building a new library containing books and resources for individual research and learning. This will be the second library built since the first was constructed in 2022. The library was built for Kapsisiywa Secondary School in Chesumei Sub County, Nandi County, with funding from former President Uhuru Kenyatta. The library currently has 30 computers with internet access.

The remaining funds were used to construct 10 classrooms, an administration block, and the extension of a perimeter wall. The new library will be looking to provide a safe community space for young people with COROS customers having a direct impact in fostering educational empowerment.

The funds will also help in the construction of classrooms to host educational sessions for the youth staying around the area. Eliud Kipchoge extended a hand of gratitude to COROS for their charity and once again insisted on the importance of education.

"Growing up in Kenya, I know that access to books and knowledge is not always available to everyone. Libraries open doors to endless possibilities. By building more, we extend knowledge and create lasting change,” the two-time Olympic champion said.

Meanwhile, the foundation is a non-profit organization dedicated to advancing education and environmental sustainability. It was founded in 2020 and has always strived to provide better access to education.

The foundation’s goal is very clear and will be looking to empower the next generation through both education and environmental initiatives.

2014 Boston Marathon winner to finally receive prize money

10 years after setting the course record, Ethiopia's Buzunesh Deba will be awarded her prize money through the B.A.A.'s new voluntary payments initiative.

On Tuesday, the Boston Athletic Association (B.A.A.), which organizes the Boston Marathon, announced new plans to address prize money discrepancies caused by doping offences over the past 40 years. Starting in January 2025, the B.A.A. will begin issuing voluntary payments to athletes whose results were re-ranked due to disqualifications, dating back to 1986—the year prize money was first introduced.

This announcement is significant for Ethiopian runner Buzunesh Deba and Kenyan athlete Edna Kiplagat, who were both elevated to first place after Kenya’s Rita Jeptoo (2014) and Diana Kipyokei (2021) were disqualified for doping. In Deba’s case, she was originally awarded the second-place prize, but was later recognized as the winner of the 2014 race; she also set the course record of 2:19:59. Despite this, Deba has waited nearly a decade to receive the USD $100,000 owed to her: $75,000 for first place and $25,000 for the course record.

Deba’s payment, set to be issued in January, will be the largest compensation under the B.A.A.’s voluntary payout program. Earlier this year, a Wall Street Journal article put a spotlight on the B.A.A., sharing Deba’s 10-year wait for the prize money. The story caught the attention of Philadelphia businessman Doug Guyer, who sent Deba a USD $75,000 cheque to cover the difference between the first- and second-place prizes.

Jack Fleming, B.A.A. president and CEO said in a press release, “Our initiative aims to ensure that clean athletes are compensated appropriately. While the process to reclaim and redistribute prize money has been challenging, it remains essential to uphold fair competition.”

Eighty runners from eight Boston Marathons and nine participants from the Boston 5K event are eligible to receive payments totalling USD $300,000. Athletes found guilty of doping offences at any time will be ineligible for compensation. The B.A.A. says it will seek to reclaim payments from any recipient later disqualified.

The B.A.A. collaborates with global anti-doping organizations, including the Athletics Integrity Unit (AIU), the World Anti-Doping Agency (WADA) and the U.S. Anti-Doping Agency (USADA), to ensure a level playing field at its events. Notably, no male Boston Marathon champion has been stripped of their title for doping.

Winners presented with live geese at Chinese marathon

Most marathon winners receive a medal, and maybe some prize money, but the 2024 Lu’an Marathon in Anhui, China, stands out for its unique prizes. This year, winners Mathew Kiprotich and Naomi Kakoko, both of Kenya, each received a live goose after breaking the tape.

Kakoko told China’s Jimu News that she was completely shocked by the reward and “wasn’t sure” what to do with it, since she couldn’t bring a live animal on the plane or train she arrived on.

The gift of a live goose is a tradition in the Anhui province, and dates back several centuries. It’s a specialty Anhui white goose, symbolizing fidelity and prosperity. “This is a reward other than the bonus, and it is a little bit of our heart,” said the organizers.

In recent years, the organizing committee has continued this tradition, though it may not consider the difficulty for international athletes to take the geese home. Recently the tradition has been roasted, as the race winners in the last three years have not been from China. However, organizers have stuck to it, saying they cannot predict where the winners will be from.

The winners can keep the goose, sell it, or take it to a restaurant to be slaughtered, stewed and eaten. (Locals will reportedly pay between $7 and $15 for a bird.)

Kiprotich and Kakoko opted to sell their birds. In addition to the live animal, the top three men and women in the marathon are awarded trophies, medals and other prizes.

The Lu’an Marathon isn’t the only race to reward its champions with live animals. The 8.1-kilometre Bulloise Bullfight race in Bulle, Switzerland, awards cattle to its male and female winners. These animals are returned to the farm they came from, but are named after the athletes.

World Athletics considers launching World Treadmill Championships

With an increasing number of virtual events and races taking place in the world of sports, athletics might follow suit. According to the Daily Mail, in an effort to grow the virtual running scene and appeal to the millions of daily gym treadmill runners, World Athletics has proposed a World Treadmill Championships.

In the past few years, integrating tech and indoor exercise equipment into sports has become increasingly popular. Cycling, rowing and triathlon have already seen success in their global championships that take place using indoor exercise equipment to simulate virtual races.

World Athletics also hopes to embrace these technological advancements and aim to attract new audiences. “You might have to watch this space, but ultimately, why not?’ World Athletics President Sebastian Coe told Mail Sport. “We have got to take our sport to where people are. That is crucial. Whether it is through virtual, whether it is through Esports, whether it is through treadmill, these are all the things that we want to really explore.”

Since the running boom–the exponential growth in running’s popularity since the COVID-19 pandemic–World Athletics recognizes that now is the perfect time to increase the opportunities for this audience. World Athletics CEO Jon Ridgeon revealed that the governing body is working with a tech partner to enter and develop the virtual running scene. Fans speculate that the partner might be Zwift, an online cycling and running program that already hosts the UCI Cycling Esports World Championships.

The announcement has received backlash on social media. “Our Global Governing body is really trying to make Wii sports championships. What are we doing man?” American Olympic hurdler Freddie Crittenden commented on Athletics Weekly’s Instagram post. Some users argue that the sport would be more popular if made more accessible for viewers, while others comment that the announcement feels like an April Fool’s joke.

In fact, the concept was originally proposed by Canadian Running’s own Marley Dickinson last year as an April Fool’s joke.

Keys to Achieving an Incredible Marathon Finish in Less Than 4 Hours

There is one achievement that everyone who takes part in running events can agree is the bar everyone looks to hit; completing it in under four hours.

There is a lot of preparation that goes into averaging 9:09 for 26.2 miles and it is not an easy feat. Full commitment is needed as it will take a lot, both physically and mentally, to get your body into a position to achieve that lofty goal.

People who have completed half-marathons should be aware that things don’t always translate the same to full marathons. Greg Laraia, a running coach in New York City at Motiv, says it is “a little bit more tricky.”

“You have to rely on nutrition, strength, your mental capacity, and a million other factors that running entails before you can say, ‘hey, I'm just going to go out and run the half marathon in two hours, and then do it again,’” said the coach.

Over at Runners World, Caitlin Carlson revealed what coaches and running professionals recommend to help break the 4-hour mark while running a marathon. For starters, it takes some self-reflection.

Going back and looking at previous races to see where you may have fallen short is key to reaching that next level. Is the necessary work, such as speed and strength training or mobility and recovery work, being put in?

If there are pieces missing, those are easy low hanging fruits where you can add those things in and you should notice a big difference,” Laraia says.

During preparation, it is imperative to put your body through different levels of effort. Sometimes while training, people will get stuck in a rut of wanting to challenge themselves a little bit when it comes to pacing, but not too much.

This is where professionals separate themselves from amateurs and casual runners. They have a distinct plan every week, knowing that mixing in easier days with tougher ones will get your body where it needs to be.

“I was in my early 20s for the first two and I really didn’t know what I was doing training and fueling-wise, thus, both races went terribly with horrible zonks at miles 18 to 20,” said Marie Gundersen Ishpujani, who broke the 4-hour mark at the 2011 New York City Marathon in her third attempt.

It is a good way for a person to learn just how much their body is capable of. The same can be achieved by pushing beyond 20 miles in training leading up to the marathon.

How can you complete a sub-4 hour marathon if you aren’t training those distances? But, this is where having a coach helps because novices to the sport could actually hurt themselves if they are not preparing correctly.

“If you’ve done three or four marathons and you’re trying to get this sub-four-hour marathon, your body’s probably pretty strong and pretty physically able to handle the 22 and 24 miles,” said Jimmy Anderson, who is 51 years old with 27 marathons under his belt; 25 of which he broke the 4-hour mark in.

Last but certainly not least, recovery needs to be optimized. There are many different things people can do to ensure their body gets back to as close to 100 percent healthy as possible and is ready to perform on marathon day.

Cold plunges are enjoyed by some, while foam rolling and stretching are incorporated by others.

Ugandan distance star stands up against gender-based violence

Ugandan middle-distance runner Halimah Nakaayi, the 2019 800m world champion, is using her platform to raise awareness about gender-based violence in East Africa. In a powerful video released by Uganda Athletics on UN’s International Day for the Elimination of Violence Against Women (Nov. 25), Nakaayi underlines the struggles many women (including herself) face outside of running.

The video portrays Nakaayi training, with the message: “On the track, she runs for gold… At home, she runs for her life.” It also depicts a man threatening her with violence–a threat millions of women endure. According to global statistics, one in three women will experience gender-based violence in their lifetime. The campaign, supported by the Ugandan Olympic Athletes Commission, aims to spark conversations and push for systemic change to protect women and girls.

This campaign comes in the wake of a shocking incident involving Ugandan Olympic marathoner Rebecca Cheptegei. In August, Cheptegei was attacked by her ex-boyfriend, Dickson Ndiema Marangach, who doused her in gasoline and set her on fire. She succumbed to her injuries on Sept. 5, with burns to 80 per cent of her body. Ndiema also died, days later, from burns sustained during the attack. The incident devastated the athletics community and highlighted the urgent need to address domestic violence in East Africa.

In 2021, Kenya’s Agnes Tirop, a two-time 10,000m world championship bronze medalist, was found stabbed to death at her home. Her husband was arrested and charged with her murder. These incidents underscore the prevalence of violence against women, including among some of the world’s most high-profile athletes.

Nakaayi’s commitment to advocacy stands beyond her athletic career. Fans have praised her for standing up in a region where gender-based issues are often underreported. The campaign, launched by the Ugandan Olympic Athletes Commission, serves as a reminder of the ongoing fight against femicide and gender-based violence, and urges communities and governments to take stronger action.

Valencia marathon participants promised millions if they break Kelvin Kiptum's record

The 2024 Valencia marathon will take place this weekend as runners return to one of the fastest courses in the world.

It is in Valencia that the late Kelvin Kiptum introduced himself to the world by running the fastest-ever time clocked by a debutant after he used 2:01:53 in 2022.

Valencia Marathon 2024 start list

This year, 2023 champion Sisay Lemma will headline the stacked list. The Ethiopian will be looking to win a second marathon this year after winning in Boston in March.

His time of 2:01:48 to win in Valencia last year is the sixth-fastest time in history, making him an overwhelming favorite on Sunday.

Kenenisa Bekele will also be part of the start list. Bekele is the third-fastest marathoner in history. The 42-year-old finished a distant 39th at the 2024 Paris Olympics, and redemption will be on his mind.

Others include world half marathon champion Sebastian Sawe and two-time Tokyo marathon winner Birhanu Legese.

The organizers have made the race sweeter by introducing a raft of monetary awards if certain records are broken.

Valencia Marathon 2024 prize money

Athletes who break the course record of 2:01:48 (men's) and 2:14:58 (women's) will win €30,000 (approximately 4 million Kenya shillings).

Meanwhile, athletes who break the men's and women's marathon world records will get a whooping €1,000,000 (approximately 135 million Kenya shillings).

What is the men's marathon world record?

The late Kiptum is the current world record holder. He clocked 2:00:35 to win the 2023 Chicago Marathon.

The website indicates that the women's time the participants need to beat is 2:11:53 despite Ruth Chepng'etich lowering it to 2:09:56 last month in Chicago. Chepng'etich's record is, however, yet to be ratified by World Athletics.

The 2:11:53 mentioned therein is the former world record set by Ethiopian Tigst Assefa. Evaline Chirchir is the only Kenyan registered in the women's race.

Visiline Jepkesho will be gunning for marathon title as she leads the women’s elite field at the Shanghai Marathon

The 2018 Rotterdam Marathon champion Visiline Jepkesho will be gunning for her first marathon title of the year as she leads the women’s elite field at the Shanghai Marathon on December 1.

The event promises to be a thriller with race organisers confirming that the world’s top marathoners will compete for glory in the Chinese city.

“This year’s Shanghai Marathon is a star-studded event with an elite gathering,” race organisers said.

“We have invited 27 international special athletes, including eight platinum athletes and 11 gold athletes. Let us just say all the “strongest” runners we know will come to Shanghai Marathon.”

Jepkesho, 36, has had a solid year so far, finishing third in both the Seoul Marathon on March 17 ( 2:22:52 ) and the Gold Coast Marathon on July 7 ( 2:26:17 ) .

In Seoul, she was narrowly edged by Ethiopia’s Fikrte Wereta ( 2:21:32 ) and Bahrain’s Desi Mokonin ( 2:22:19 ).

At Gold Coast, she trailed Japan’s Yuki Nakamura ( 2:24:22 ) and Ethiopia’s Sichala Kumeshi ( 2:25:25 ).

Her credentials are, however, impressive.

Besides her Rotterdam win in 2018 ( 2:23:47 ), she claimed titles at the Paris Marathon in 2016 ( 2:25:53 ) and Ljubljana in 2018 ( 2:22:58 ).

In 2017, Jepkesho finished second in Istanbul ( 2:22:40 ), just behind world record holder Ruth Chepngetich ( 2:22:36 ).

Jepkesho clocked 2:22:58 for a runners-up finish at the Nagoya women’s marathon and placed third ( 2:24:44 ) at the 2015 Paris Marathon.

Joining Jepkesho in Shanghai is Naomi Tuei, the 2024 Huai’an Marathon champion, who claimed victory in 2:34:14.

The duo will face stiff competition from the Ethiopian trio of Belay Bedada— the 2019 Seville marathon runners-up, Masresha Bere —the 2021 Hamburg marathon runner up and Aberu Ayana, the 2024 Lisbon marathon champion.

The men’s field features a strong Kenyan contingent spearheaded by 2024 Tokyo marathon runners-up Timothy Kiplagat.

Kiplagat clocked 2:02:55 for second place in Tokyo behind Olympic bronze medallist Benson Kipruto ( 2:02:16 ) and just ahead of Vincent Ngetich ( 2:04:18 ).

His accolades include a victory at the 2022 Abu Dhabi marathon ( 2:05:20 ), a second-place finish at the 2023 Rotterdam marathon ( 2:03:50 ) and third-place finishes at the 2021 Eindhoven ( 2:07:01 ) race.

Kiplagat will be joined by 2022 Milano Marathon champion Titus Kipruto and 2021 Enschede Marathon runner-up Jonathan Kipleting.

Adding to the race is 2023 Buenos Aires Half Marathon champion Roncer Konga who will be making his full marathon debut.

'It kills me inside'- British runner on how competing at the dirtiest race in Olympic history forced her to retire

The 2006 Commonwealth Games 1500m champion explained how competing in the dirtiest race in history forced her into early retirement.

Retired English middle-distance runner Lisa Dobriskey has detailed how having to compete against runners who cheat fueled her desire to retire before she was ready.

The former Commonwealth Games champion recounted the 1500m final race at the London 2012 Olympic Games where almost every runner was banned for doping. The winner of the race, Asli Cakir Alptekin was banned in 2017, for a third-time offence, this time for life.

The second-place finisher, Gamze Bulut was also banned for four years in 2016, meaning the athlete who finished third at the time, Maryam Yusuf Jamal, was elevated to first place. Tatyana Tomashova who finished fourth was banned for two years in 2008.

Abeba Aregawi who finished fifth was suspended in 2016 but that was lifted. Shannon Rowbury was elevated to third place in the race. Natallia Kareiva was also banned for two years in 2014 while Lucia Klocova was since elevated to fourth. Ekaterina Kostetskaya was also banned for two years in 2014 with Lisa Dobriskey now elevated to fifth-place. Laura Weightman, Hellen Obiri and Morgan Uceny were also in that race.

Lisa Dobriskey revealed that athletes constantly cheating impacted her career and she opted to leave other than having to constantly fight for justice and nothing right seemed to be happening.

“Trying to get back I thought, ‘What’s the point?’ I lost my heart and it played a big part of my decision to walk away. I have never, ever got over it. There’s not a day that goes by when I don’t think about it. It kills me inside,” Dobriskey said as per The Times.

“I’m not someone who makes that sort of comment lightly. I knew my sport so well and I knew what I was saying was grounded and true. It was a case of, ‘I’m telling you these people are cheating,’ but my voice just got crushed and I was made to look foolish and bitter. From the outside I can understand I looked spoilt, but it took courage to speak out, and that got trampled on.”

The doping menace hurt her so bad that she admitted she could not watch the Paris Olympic Games. Dobriskey disclosed that she never wanted to stop running but her body had had enough and was not going to condone that.

Even after a series of attempts, she could not get herself to get back on track since it was mentally draining. She has lost a lot of faith in what the future holds when it comes to track and field as she believes the game is rigged.

“I just can’t. It hurts so much. I didn’t want to stop running but my body gave up. I tried to get back to watching but it’s just too painful and makes me spiral and get in a mess mentally. Now 2012 feels almost comical. I was fifth but never finished fifth,” she said.

“I just don’t know. It’s hard to trust a system that let you down so many times. I’m detached from it now. I’ve moved on.”

Pro tips for your first ultra

"It’s a long way. Get comfy being uncomfy. And smile," says Australian ultra-trail pro Lucy Bartholomew.

When pro ultra-trail runner Lucy Bartholomew opened her social media to questions recently, she was met with a flood of queries from runners preparing for their first 100K or 100-mile adventure. Her advice wasn’t just practical—it was a masterclass in mindset, offering wisdom that will resonate with anyone tackling a challenging race, no matter the distance. Here’s how Bartholomew’s approach could help you crush your goals while enjoying the journey.

Curiosity and gratitude

Bartholomew believes perspective is key to a good day on trails. “What a privilege/What a way to spend a day (and night!)/What a thing for your body to allow you to do,” she shares. Shifting your mindset from obligation to opportunity can reframe even the toughest sections of a race.

She also has powerful advice on staying present: “Take it one step at a time. The impermanence of each moment when running is my fav part. Stay curious. Stay open-minded.” Ultras are long, unpredictable and transformative. Embracing the unknown with curiosity can turn challenges into adventures.

Gratitude is another key to a strong performance and a fulfilling experience. “Give energy to others and you get energy back. Say thank you to the vollies [volunteers], your crew, your legs,” Bartholomew says. From aid station volunteers to cheering spectators, acknowledging the support around you creates a positive feedback loop.

Effort, attitude and adaptability

When it comes to race-day strategy, Bartholomew keeps it simple: “Nibble nibble sip sip. Keep that energy flow in.” Consistent fuelling and hydration are non-negotiable during ultras. Pair this with frequent mental and physical check-ins. “Do little checks of toes to your nose if there is anything you need to adjust, especially approaching checkpoints,” she advises. A small fix early can prevent a big issue later.

Mindset plays a monumental role, too. “You’ve got two things you can control; your effort and your attitude. They can be your biggest superpower and your worst enemy. Pick.” Choosing to manage these factors wisely can help you stay in control, even when everything else feels uncertain.

Celebrate the journey

Ultras are about more than just finishing—they’re about embracing the discomfort and finding joy along the way. “It’s a long way. Get comfy being uncomfy. And smile,” Bartholomew suggests.

And when the race is over? Don’t rush to the next goal—take time to acknowledge what you’ve achieved. “Oh and when you’re done, don’t let it slide by; wrap yourself in it. You don’t need a next—you have a now. You dared to do something that is scary, takes guts, shows belief, exemplifies courage and highlights character. Steep in that achievement, regardless of result,” Bartholomew says. “What a sport!”

Kenyans Samuel and Dorine win the firenze marathon

There were 12 thousand marathon runners who ran the Florence Marathon. Won by the Kenyan Samuel Kiplimo Naibei with a time of 2h12'51". And the first woman was also Kenyan: Dorine Jerop Murmomen in 2h27'01". Second among the men was Burundian Jean Marie Bukuru, who climbed from sixth position, to the finish line in 2h16'22" shoulder to shoulder and with the same time as the Kenyan Hyllry Biwott Chemweno.

First Italian, and fifth overall, Hicham Boufars in 2h18'24". Second among the women Lucy Chepoghon Chelele in 2h27'18", followed by Hellen Chepkorir in 2h27'59". First Italian, and fifth overall, Maria Gorette Subano, who improves on last year's sixth place, when she was making her debut on the marathon distance, finishing in 2h39'59".

The start at 8.30 am: with the president of the Tuscany Region, Eugenio Giani, while it was the first time for Sara Funaro, as mayor, to officially start the marathon.

"Thanks to those who have made this event possible, it is a great honor for Tuscany to host the second largest Italian marathon in terms of number - said Giani -. It is with great commitment and satisfaction that we work so that this race takes place in the city center, testifying that the marriage between sport and culture is possible".

For Funaro it was "a great emotion the start of the 40th Firenze Marathon. It is truly an incredible edition, together with the 10km there are over 11 thousand registered and participants from over 90 nations, a river of wonderful people in our city. A big thank you goes to the organizers and the many volunteers who are the soul of the Florence Marathon".

In the parterre of the start and finish area also the councilor for sport Letizia Perini and the president of the City Council Cosimo Guccione. Five minutes from the official start, departure for the MaratonAbili while at the same time the start of the first edition of the 10K FirenzeMarathon took place from via Tornabuoni. During the morning, the commander of the municipal police Paola Pieri was awarded with a plaque who, after having collaborated for the success of many editions of the FlorenceMarathon, retires for retirement.

Four athletes who participated in the first edition, in 1984, were also awarded with a plaque. Plaque also for Andrea Galbiati, marathon runner and president of MonzaMarathonTeam, friend of the Firenze Marathon, at his 15th continuous participation.

"Whether it is thanks to this special birthday or to the hearts of 11 thousand marathon runners who made this city vibrate, the emotions of this edition and the satisfaction of us organizers are on edge, we are very happy to have welcomed thousands of athletes to the finish line - the final thought of Giancarlo Romiti, on behalf of the organizing committee -. The first was also good for the 10K Firenze Marathon with over a thousand athletes who enjoyed our extraordinary historic center. For us organizers, the Florence Marathon began a year earlier, when, in the wake of the enthusiasm of the edition that has ended, we gathered the closeness of partners and institutions to embark on the new path. See you next year".

Katie Florio, William Loevner win 2024 Philadelphia Marathon elite races

William Loevner, 27, of Pittsburgh, won the Philadelphia Marathon men's race in 2:16:12 on Sunday. 

Mulgeta Birhanu Feyissa, of Washington, Alabama, was second in the 26.2-mile race in 2:16:38, and Rahal Bouchfar was third in 2:16:55, according to unofficial results. 

In the women's race, Katie Florio, 31, of Philadelphia, won in 2:32:42. Aberu Mekuria Zennebe, of Washington, D.C., was second in 2:33:26, and Elizabeth Chikotas was third in 2:35:28. 

Florio runs for Liberty Track Club, a Philadelphia-based elite running team sponsored by Oiselle, an apparel brand. 

"It feels amazing, I'm honestly still in shock," Loevner said after the race. "I can't believe it, but I'm just proud of all the hard work I put in, and I ran to the best of my ability, and that was the win today, so I couldn't be happier." 

The top Philadelphian on the men's side was David Troy, who finished in 2:22:58. 

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

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

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

Testing the power of motivational music

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

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

How music might help

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

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

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

Runners need to be smarter about being visible in the dark

In many parts of North America, it’s now dark by 5 p.m., making it difficult or impossible to squeeze in your run in daylight. Runners who don’t drive might not realize how challenging it is for drivers to spot pedestrians in the dark–especially those wearing dark clothing. The person operating the dangerous, fast-moving vehicle must always yield to pedestrians, but is your safety worth gambling that they will see you in time to avoid hitting you?

Many runners do wear reflective gear or a light source, such as a headlamp or arm light. Still, according to Statistics Canada, in 21 per cent of pedestrian fatalities occurring at night between 2018 and 2020, the victim was wearing dark clothing.

Many runners will argue that they are not the one operating the dangerous machine, driving too fast or not paying attention, but runners should always take care to make themselves visible. Dark clothing absorbs light, making runners and walkers difficult, if not impossible, to see in darkness. Just because you have the right of way, doesn’t mean vehicles can see you. Wearing reflective gear is an easy way to meet drivers in the middle and increase your chances of staying safe. (Wearing a light that visible from angles is best, as it can be seen from any direction; reflective gear is also good, but is only effective when illuminated by a light source.)

Safety is a team effort

As both a runner and a driver, I can see the issue from both sides. My instincts make me extra cautious when approaching intersections and crosswalks, whether I’m on foot or driving.

I’ve also been in the position where I’m driving in the dark (with my lights on and at the speed limit), and only see a pedestrian in dark clothing emerge when I’m already very close. Even driving carefully with full visibility and plenty of time to stop, it still gives me a scare.

Mandates for workers endangered by vehicles

The Occupational Health and Safety regulations in all provinces and territories in Canada have mandates in place for workers exposed to the danger of moving vehicles or heavy equipment. Workers must wear high-visibility apparel (typically fluorescent orange or yellow vests) during both daytime and nighttime hours, with the addition of retro-reflective strips at night or in conditions with poor visibility. The laws are in place to make workers easier to see, thus helping prevent vehicular accidents. When runners are exposed to the danger of moving vehicles, it’s not any different. (Maybe runners should be mandated to wear high-visibility clothing as well?)

No, pedestrians are not at fault if they are hit by a car when running alongside or crossing the street. But they should be diligent with taking steps to enforce their own safety where possible–because why not? Wearing some sort of high-visibility gear at night to help drivers see them will do nothing except increase their safety.

Strava users overwhelmed by notifications bug

If you’re one of the millions of Strava users who thought their app glitched after an avalanche of push notifications from people you forgot you followed, rest assured: your app is not broken. On Tuesday, Strava had a “Friends Activities,” a notification bug that alerted users every time someone they followed completed an activity.

From runs and rides to swims and walks, Strava is eager to notify you every time your connections move. Cue the flurry of notifications like: “Your friend just finished a ride!”, “Your friend just completed a run!”, or “Your friend crossed the street!” And don’t forget to give Kudos!According to Strava, all users experienced a bug this morning, (which has now been resolved). While the bug was praised with good intentions, users reacted negatively to it, finding the sheer volume of notifications overwhelming.

While it’s great to celebrate your friends’ accomplishments, not everyone appreciates their phone lighting up with 20+ alerts (especially those who follow triathletes, who log multiple activities a day). It didn’t take long for Strava users to take to X (formerly Twitter), with many questioning whether the app was broken or why they were suddenly bombarded with updates. Strava Support responded, advising users to adjust their notifications settings to regain control.How to turn off “friend” notifications

Open the Strava app. 

Navigate to Settings. 

Go to Push Notifications. 

Under Friends, toggle off Friends Activities. 

You’ll thank us later.

The Evolution of Marathon Running: A Kenyan Perspective

I can still vividly remember when 2:08:32 in the marathon seemed like an unbreakable barrier. Derek Clayton of Australia set this world record back in 1969 at the Antwerp Marathon—a time so remarkable that it stood for nearly 12 years. Now, hundreds of runners have far surpassed that mark. Today, running a sub-2:05 marathon has become almost routine, particularly for athletes from Africa.

On the women’s side, the achievements are just as groundbreaking. Ruth Chepngetich of Kenya recently made history at the 2024 Chicago Marathon by breaking the 2:10 barrier, finishing in a stunning 2:09:56. While this remarkable time is still awaiting ratification, it is set to redefine the boundaries of women’s marathon running. This performance follows the previous world record of 2:11:53, set by Tigst Assefa of Ethiopia at the 2023 Berlin Marathon. These times show just how far women’s marathon performances have progressed in recent years.

While advancements like “magic” shoes have undoubtedly played a role in these extraordinary performances, it’s important to note that better pacing by other professional runners, now a standard practice, has also made a significant difference. These pacesetters help keep athletes on target through much of the race, ensuring consistency and reducing mental strain. However, the story of record-breaking runs runs much deeper than technology and pacing strategies.

In Kenya alone, there are at least 80,000 distance runners who dream of nothing else but becoming professional athletes. For them, running isn’t just a passion—it’s a path to success and stability.

At the Kenyan Athletics Training Academy (KATA), the training camp I established in Thika, Kenya, we house, feed, and train aspiring athletes. I Each week, I receive messages from 10 or more runners hoping to join our program. For these athletes, running is not a hobby or a pastime. It’s a career aspiration, with the ultimate goal of winning races and securing prize money. They love running, but make no mistake—their drive is fueled by the potential to achieve financial security and support their families.

Contrast this with the United States, where very few runners train with the sole focus of becoming professional athletes. Instead, many children grow up dreaming of careers in sports like baseball, basketball, football, or, more recently, soccer. The talent pool for these sports is massive, and from this base, the superstars emerge.

That said, American marathoners have delivered incredible performances. Ryan Hall’s 2:04:58 at the 2011 Boston Marathon remains a monumental achievement, showcasing what U.S. athletes are capable of on a favorable course. On the women’s side, runners like Keira D’Amato (2:19:12) and Emily Sisson (2:18:29, an American record) are setting new benchmarks, proving that the U.S. can compete at the highest levels.

In the U.S., running is often a lifestyle choice rather than a career ambition. Recreational and “fun” runners dominate the scene, which has its benefits—contributing to a higher average life expectancy (76 years in the U.S. compared to 63 in Kenya). In Kenya, it’s rare to see runners over 40 years old out training. The focus there is on younger athletes whose primary goal is to make a living through running.

For many in Kenya, running is the equivalent of pursuing a high-paying job in other fields. This mentality dates back to pioneers like Kip Keino, who opened the door for countless Kenyan athletes to achieve global success. His legacy inspired generations, and today, Kenyan runners—both men and women—continue to push the limits of human potential.

As marathon times keep dropping and prize money continues to grow, I believe we’ll see even faster performances from both men and women—especially in Africa, where running is deeply ingrained as a pathway to opportunity.

This Sunday's San Sebastian marathon is canceled due to the alert for strong winds

The organization of the Zurich San Sebastian Marathon scheduled for this Sunday has announced that the race is suspended in all distances (10 kilometers, 21 kilometers and 42) "due to the extreme weather alerts issued by the competent authorities".

"The forecasts announce gusts of wind from the south-southeast that can exceed 120km/h in exposed areas of the Cantabrian slope, especially in the east, which poses a serious risk to the safety of participants, volunteers, spectators and all the personnel involved in the organization," says the organization of the sports event in a statement.

"Our main commitment is to guarantee the integrity and well-being of all the people involved in this event, and unfortunately, in these circumstances, we cannot ensure a safe environment for its development," he says.

The decision has been taken "following a ban by emergency services, meteorology and local authorities, and responds to the need to prioritise safety above any other consideration", it adds.

The Vasco Government has activated the orange alert for tomorrow due to strong winds in Gipuzkoa.

The race had exhausted the 3,000 bibs made available to the athletes to compete in this event, the second oldest marathon held in Spain.

In the coming days, the organization announces that it will contact all registrants to provide detailed information on the steps they need to take.

U.S. Olympian Jenny Simpson completes 7 marathons in 7 days

Two weeks after finishing 18th at the New York City Marathon in 2:31:54, U.S. Olympian Jenny Simpson tackled one of the most gruelling challenges: the Great World Race, which involves running seven marathons on seven continents in seven days.

The decorated middle-distance runner was a late addition to the event that offered a fitting end to her storied career. Over her career on the track, Simpson won four medals at major championships, including an Olympic bronze in the 1,500m at Rio 2016 and a gold medal at the 2011 World Championships in Daegu, South Korea.

The Great World Race kicked off on Nov. 14 at Wolf’s Fang, Antarctica and concluded on Nov. 20 in Miami. Simpson completed the challenge with the following times:

Antarctica: 3:31

South Africa: 3:15

Australia: 3:12

Turkey: 3:11

Istanbul (overlap leg): 3:15

Colombia: 3:16

Miami: 5:15

Simpson finished fourth in the women’s competition. The week-long-race was won by Ashley Paulson, a two-time Badwater 135 champion, while the men’s race went to David Kilgore after Ireland’s William Maunsell withdrew on the fifth day–four days after he set a continental marathon record on Antarctica. 

Reflecting on her last-minute decision to join, Simpson said the invitation was an irresistible opportunity to challenge herself one last time. Initially, it was announced the New York City Marathon would be her final race, but the chance to “run around the world” was too much to pass up for Simpson.

“I have never in my life been so happy to see a finish line,” Simpson wrote on Instagram. “Seven marathons in seven days, plus around the world in one week! My body is surprisingly resilient and I’m so glad I did it.”

Participation in the jet-setting event doesn’t come cheap—the USD $52,000 entry fee covers charter flights, in-flight meals and emergency evacuation coverage for the Antarctica leg. Despite the cost and the gruelling schedule, the event is a bucket-list challenge for many hardcore marathoners.

Could a midday nap help you ace your next race?

Recent research says catching some extra Zzzs may help you nail some PBs.

We all know rest and recovery are crucial components of training, but could a midday nap help you gain an edge on the competition? Research suggests strategic naps can enhance athletic performance, sharpen cognitive skills and even improve respiratory function. But not all naps are created equal—timing, length and your post-nap strategy all matter. Here’s how runners can harness the power of napping to gain an edge.

The science of napping and performance

A growing body of research highlights how napping can enhance athletic performance, even within the same day. One recent study demonstrated that professional athletes who took a short daytime nap of approximately 35 minutes experienced significantly improved afternoon peak power production, reported less fatigue and had less general muscle soreness. Athletes also experienced lower perceived exertion during their afternoon training sessions compared to days they skipped the nap.

Naps help lower cortisol (the stress hormone) and increase the production of growth hormones that support muscle repair. While a full night’s rest is the gold standard, for runners who struggle with nighttime sleep due to training schedules, travel or pre-race nerves, a nap may help close the gap

Napping and respiratory health

New research highlights how naps can even impact respiratory function—a key factor for endurance athletes. You’ve probably heard of VO2 max—a measurement of the maximum amount of oxygen your body can use doing exercise—something that is increasingly considered to be a critical component of not only race-day performance, but also general health and longevity.

In a study of elite young athletes, a 45-minute nap significantly improved Peak Expiratory Flow rate (PEF), a measure of maximum airflow during exhalation. This finding suggests strategic napping could support better oxygen delivery during exercise and boost overall performance.

When and how long to nap

To maximize the benefits of napping without compromising your training, follow these tips:

Timing matters: Aim for naps between 1:00 p.m. and 4:00 p.m. to align with your body’s natural circadian rhythms and avoid disrupting nighttime sleep.

Duration counts: Short naps (20–30 minutes) are ideal for a quick recharge without grogginess. Longer naps (up to 90 minutes) can offer deeper recovery, but require a buffer period before activity to reduce post-nap grogginess.

Plan your wake-up: Allow at least 30 minutes post-nap to reduce sleep inertia before resuming exercise.

While naps might help you bank sleep before a big race or add bonus recovery time during hard training weeks, they’re ultimately no substitute for quality nighttime sleep. You should still aim for seven to nine hours of sleep per night as the foundation of your recovery routine—but sprinkling in a few power naps could be the extra spark that helps you cross the finish line faster.

Toronto runner takes Strava art to the next level

Toronto-based accountant Duncan McCabe has taken Strava art to new heights. Blending his passions for video editing and running, he has created a viral TikTok featuring a mesmerizing animation of a Strava-art stick man.

As of Friday morning, McCabe’s dancing Strava video has garnered more than eight million views on social media.

We spoke to McCabe, the artist, who said he was surprised at the video’s viral success. He says he was inspired by San Francisco Strava artist Lenny Maughan and Toronto’s Mike Scott, who famously biked a GPS route of a giant beaver across the city’s east end. In 2023, McCabe created a series of animal drawings leading up to the Toronto Waterfront Marathon.

The 32-year-old explained the extensive planning behind his latest project, set to Sofi Tukker’s hit song Purple Hat. “For six months, I had a line across the stick person’s head that was used for animation,” McCabe said. “The hat-tip adds creativity and is a nod to the song.”

McCabe says the biggest challenge was maintaining fluid transitions. “My stick man had to be the same size in the frames,” he explained. “I mapped it out for 10 months.”

McCabe found motivation for the project by consistently seeing his progress and dates on his Strava. “It was the motivating factor for me,” he said.

With viral fame comes scrutiny, and McCabe has faced skepticism on X and TikTok about the video’s diagonal lines. “It’s believable right up until the stick man runs smoothly diagonally through a row of houses again and again,” one user commented.

However, the diagonal lines make his video even more impressive, as McCabe had to start and stop his watch to ensure the lines met precisely at certain points on the map.

Massive kudos!