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Contrary to what scientists once thought, even superficial cooling is enough to interfere with muscle oxygen supply.

The human body is an engine with efficiency similar to a car engine. In both cases, about three-quarters of the energy consumed is released as heat. That’s why it’s easy to heat the interior of a car: just blow some of that heat from the engine into the cabin. And it’s why endurance athletes worry a lot about getting too hot but mostly view cold as a minor annoyance rather than a fundamental limit on performance. If you’re pushing hard enough, you won’t be cold for long—right?

But new research published in the Journal of Applied Physiology suggests that cold really does diminish endurance performance. That’s contrary to what some previous research has found, but those earlier studies often involved volunteers who were ushered into a cold room and then immediately asked to exercise without waiting for their body temperatures to drop. In the new study, the volunteers got cold—and then stayed cold, no matter how hard they exercised. That’s a lesson that winter athletes will want to keep in mind next time they’re lingering in frosty air before a workout or a race.

The study was led by Phillip Wallace as part of his doctoral work in Stephen Cheung’s Environmental Ergonomics Laboratory at Brock University in Canada. Cheung is a serious cyclist whose lab has produced a bunch of interesting endurance-related research that I’ve written about previously on topics like heat, hydration, and self-talk. Cold research, on the other hand, usually focuses on safety-related topics like hypothermia and frostbite.

The new study compared cycling performance in four different conditions. In the control “thermoneutral” condition, the subjects sat in a temperature-controlled chamber set at 72 degrees Fahrenheit (22 Celsius) for 30 minutes. Then they started cycling with five minutes of warm-up at 100 watts before pedaling to exhaustion at 70 percent of VO2 max, which took on average just under 24 minutes. In the “cold shell” condition, the chamber was set to 32 degrees Fahrenheit (0 Celsius) and a wind speed of about one meter per second was added. Half an hour in these conditions was enough to significantly decrease skin temperature without dropping core temperature (as measured with a rectal thermometer) before starting the cycling test.

For the other two conditions, the subjects—ten men with an average age of 27—stayed in the 32-degree Fahrenheit chamber for long enough to drop their core temperatures by 0.9 or 1.8 degrees Fahrenheit (0.5 or 1.0 Celsius) before cycling, imposing mild hypothermia. Because of differences in body size, shape, and composition, people cool at different rates, but on average it took 116 minutes to reach the first threshold. For the second threshold, the average was 160 minutes, though three of the subjects didn’t cool all the way before hitting the maximum cooling time imposed by the research ethics board. During all the cooling trials, the subjects wore a T-shirt or cycling jersey and cycling shorts plus earmuffs, winter gloves, and a fleece blanket around their shoes—added warmth that turned out to be necessary during pilot testing.

There are a bunch of reasons you might expect endurance to suffer in the cold. Even with just a cold shell, your peripheral blood vessels will constrict, decreasing the flow of oxygen to your muscles. Cold also has more subtle effects on the chemistry of how oxygen is transported in the blood. And once you start shivering, you can burn a substantial amount of energy: in this study, the metabolic heat generated by the subjects doubled from the equivalent of about 10 percent of VO2 max in the thermoneutral condition to 20 percent in the hypothermic conditions. Shivering can also interfere with muscle contraction and coordination, and may even fatigue the muscles themselves.

Despite all these negatives, previous studies with similar cycling tests at 70 percent of VO2 max found that performance in 37 to 39 degrees Fahrenheit was either unaffected or even improved compared to moderate temperatures. Wallace’s results with pre-cooling were dramatically different, though. Time to exhaustion on the bike dropped from 23.8 to 16.2 minutes in the cold shell condition, 8.5 minutes in the first hypothermia condition, and 6.5 minutes in the second one. The results provide clear evidence that skin cooling alone is enough to reduce endurance by about 30 percent, and core cooling takes away another 30 to 40 percent.

It’s interesting to look at how the core temperatures evolved over the course of the time trials. Here’s a graph showing changes in temperature for thermoneutral (TN), cold shell (CS), and the two hypothermia (HYP) trials:

For both thermoneutral and cold shell, core temperature rises steadily through the time trial, as you expect from running a heat-generating engine to its limits. For the two hypothermia trials, on the other hand, the curve is almost flat, even though they’re cycling at exactly the same power output in all four trials. In fact, the core temperature even decreases during the first quarter of the trial, perhaps because warm blood is being pumped to peripheral muscles and cold blood is being shunted back to the core. The nuances of how heat is stored and moved around within the body are complex, but the upshot is that even cycling to exhaustion isn’t enough to warm you up if you’ve lingered for long enough in temperatures around the freezing mark.

One variable that’s hard to control is the mental effects of sitting around in a cold chamber for several hours. Physiology aside, you have to imagine that in those trials, the subjects just wanted to go home rather than ride a bike. As expected, their pre-ride motivation was lower, dropping from an average of three on a four-point scale in the thermoneutral trial to 2.5 and 2 in the hypothermia trials. Their initial perception of exertion when they started riding was also higher: 12 and 12.5 rather than 9.5 on the Borg scale, which measures exertion on a scale from 6 to 20. But by the end of the ride, the riders hit a max of 20 in all four conditions—so it’s not like they were unable or unwilling to push themselves.

The revelation that being really cold is bad for endurance may not seem that surprising. The most interesting distinction here, I think, is between exercising in the cold and being cold before you start exercising. One of my pathological neuroses as a runner is the fear of hearing the starting gun fire while I’m still wrestling to get my sweatpants off over my racing shoes. As a result, I often strip off my warm-ups well before the start even in sub-freezing temperatures. If there’s one idea I’ll take away from Wallace’s research, it’s that I need to invest in some tearaway pants.

Some victories are measured by finish times. Others are defined by the obstacles overcome simply to reach the starting line.

For American Paralympic swimmer Ali Truwit, completing the New York City Marathon represented far more than covering 26.2 miles. It was the culmination of an extraordinary journey of survival, resilience, and unwavering determination that began with a life-altering shark attack just two years earlier.

On a crisp November morning in 2025, Truwit crossed the iconic finish line wearing a carbon-fibre running blade, fulfilling a promise she had made while recovering in a hospital bed after losing her lower left leg. The emotional milestone marked another remarkable chapter in one of the most inspiring comeback stories in modern sport.

The road to that unforgettable finish began only days after Truwit celebrated a major personal achievement. In May 2023, she completed her first marathon in Copenhagen alongside her mother. Just ten days later, while enjoying a graduation trip to Turks and Caicos with former Yale swimming teammate Sophie Pilkinton, tragedy struck.

While the pair were snorkelling, a shark attacked Truwit, severely injuring her left leg. Displaying remarkable courage, the two swam approximately 55 metres back to their boat, where Pilkinton—then a medical student—quickly applied a tourniquet that stopped the bleeding and ultimately saved Truwit's life.

Doctors were forced to amputate her lower left leg on her 23rd birthday.

Even in the darkest moments of recovery, Truwit's determination never disappeared. Reflecting on having recently completed her first marathon, she joked with one of the first responders that at least she had managed to run a marathon before the attack. The responder's simple but powerful reply would remain with her throughout rehabilitation: "You'll run another one."

Those words became a source of hope during the long and demanding road back.

Only weeks after surgery, Truwit began learning to walk on a prosthetic limb before gradually returning to the swimming pool. The process was anything but straightforward. The water that had once been her sanctuary became a source of painful memories, yet she refused to allow fear to define her future.

Her relentless work ethic soon produced extraordinary results.

Less than 16 months after the attack, Truwit represented the United States at the Paris 2024 Paralympic Games, producing a sensational performance to claim both silver and bronze medals. Standing on the Paralympic podium was a powerful reminder of how far she had come in such a short period, and she dedicated those achievements to everyone who had helped save her life.

Still, another dream remained unfinished.

The New York City Marathon carried deep personal significance. It was not merely another endurance event but a symbolic return to the city where her life had changed forever. On November 2, 2025, she lined up in Staten Island accompanied by 13 family members and close friends, all proudly representing her nonprofit foundation, Stronger Than You Think. Among them was Pilkinton, the friend whose quick thinking had preserved her life on that unforgettable day in the Caribbean.

Together, they covered every mile of the marathon before celebrating an emotional finish that Truwit later described as being "over the moon."

Completing a marathon on a carbon-fibre running blade presents challenges far beyond those faced by able-bodied runners. The prosthetic demands greater strength from the hips, core, and remaining leg while requiring exceptional balance, coordination, and endurance. Truwit's preparation combined months of disciplined training, patience, and mental resilience as she effectively taught herself how to run again.

Her story extends well beyond medals and marathon finishes.

Inspired by her own recovery, Truwit founded Stronger Than You Think, a nonprofit organisation dedicated to helping individuals overcome physical and financial barriers following limb loss. Recognising that sports prosthetics can cost tens of thousands of dollars and are often not covered by insurance, the foundation provides financial assistance for prosthetic devices, supports water-safety education, and promotes opportunities within Paralympic sport.

The organisation has already helped provide more than 11 prosthetic limbs, delivered nearly $200,000 in direct support, and funded over 4,000 hours of water-safety lessons benefiting more than 700 young people.

Throughout her journey, Truwit has remained refreshingly honest about the emotional challenges that continue to accompany recovery. She has openly acknowledged that healing is an ongoing process and that grief can still come in waves. Rather than portraying an effortless comeback, she has demonstrated that resilience is built through persistence, even on the hardest days.

Her remarkable transformation resonates far beyond elite sport. While few people will ever experience the trauma she endured, countless runners and athletes understand the frustration of injury, disappointment, or rebuilding after adversity. Truwit's journey serves as a powerful reminder that recovery is rarely linear and that courage is often measured by the willingness to keep moving forward despite uncertainty.

Now looking ahead to the Los Angeles 2028 Paralympic Games, Truwit continues to redefine what is possible. She is no longer known simply as the swimmer who survived a shark attack. She has become a Paralympic medallist, marathon finisher, advocate, and symbol of resilience whose story continues to inspire athletes around the world.

Her journey proves that while life can change in an instant, so too can the strength of the human spirit. Sometimes the greatest triumph is not returning to the person you once were, but discovering someone even stronger than you ever imagined possible.

Sprint and hurdles superstar Sydney McLaughlin-Levrone has entered an exciting new chapter in her remarkable life, welcoming her first child with husband Andre Levrone. The four-time Olympic champion and women's 400m hurdles world record holder announced the birth of their daughter, Savannah Michelle Levrone, who was born on Sunday, July 12, 2026.

The couple shared the joyful news with an emotional message celebrating the arrival of their daughter and expressing gratitude to everyone who supported them throughout the pregnancy. Sydney described Savannah as "our blessing and our joy," while expressing excitement and faith for the future that lies ahead for their growing family.

The announcement marks a deeply personal milestone for one of the most accomplished athletes of her generation. Renowned for redefining the women's 400m hurdles through a succession of record-breaking performances, McLaughlin-Levrone now embraces a new role beyond the track as a mother.

The timing of the announcement adds another layer of significance. Just days earlier, Sydney reflected on the 10th anniversary of qualifying for her first Olympic Games at only 16 years old—a breakthrough that launched one of the most decorated careers in modern athletics. Ten years later, her journey has come full circle with another life-changing milestone, underscoring that her greatest moments continue to extend beyond sporting success.

The arrival of Savannah Michelle Levrone has been met with an outpouring of congratulations from athletes, fans, and the wider sporting community, who have celebrated the couple as they begin this new chapter together. As Sydney McLaughlin-Levrone steps into motherhood, the athletics world will undoubtedly continue to follow her inspiring journey—both on and off the track.

Ethiopia's Tsige Gebreselama produced one of the standout road running performances of the season on Sunday, storming to victory at the prestigious Boilermaker Road Race 15K in Utica, New York, with a sensational course record of 47:29.

From the opening kilometers, Gebreselama controlled the race with remarkable composure and precision, maintaining a relentless pace that ultimately erased the previous course record and secured one of the fastest performances ever recorded on the historic course. Her commanding display further reinforced her reputation as one of the world's leading road and distance runners.

The Ethiopian celebration continued as Melknat Wudu crossed the finish line in second place in 47:44, completing a dominant one-two finish for her country. Kenya's Priscah Cherono claimed third in 48:14 after a determined effort, rounding out a world-class podium in a race featuring some of the finest distance runners on the international circuit.

The battle behind the podium remained fiercely competitive. Kenya's Everlyn Kemboi finished fourth in 48:28, narrowly ahead of compatriot Selah Busienei, who clocked 48:31 for fifth. Ethiopia's Netsanet Desta and Alem Nigus Tsadik followed in sixth and seventh respectively, while Kenya's Mercy Cherono secured eighth place.

American athletes also delivered encouraging performances on home roads. Veteran Stephanie Bruce finished ninth in 50:40, with Jackie Gaughan completing the top ten in 51:02 to cap a strong showing for the host nation.

Boilermaker Road Race 15K – Women's Top 10 Results

1. Tsige Gebreselama (Ethiopia) – 47:29 (Course Record)

2. Melknat Wudu (Ethiopia) – 47:44

3. Priscah Cherono (Kenya) – 48:14

4. Everlyn Kemboi (Kenya) – 48:28

5. Selah Busienei (Kenya) – 48:31

6. Netsanet Desta (Ethiopia) – 48:46

7. Alem Nigus Tsadik (Ethiopia) – 48:48

8. Mercy Cherono (Kenya) – 50:23

9. Stephanie Bruce (United States) – 50:40

10. Jackie Gaughan (United States) – 51:02

The women's race combined exceptional depth with remarkable speed, as several athletes broke the 49-minute barrier in a contest that showcased the global strength of elite road running. Gebreselama's record-breaking run now stands as a new benchmark in the rich history of the Boilermaker 15K, adding another memorable chapter to one of the United States' most celebrated road races.

Kenya's Alex Matata delivered a sensational performance to claim the men's title at the prestigious Boilermaker Road Race 15K in Utica, New York, producing a dominant run that underlined his growing reputation as one of the world's finest road racers.

Matata surged to victory in an outstanding time of 42:24, mastering the demanding course with a display of strength, speed, and tactical brilliance. His commanding performance secured a memorable triumph in one of the United States' most celebrated road races, adding another significant international victory to his career.

Kenya's success was further highlighted by Kiprono Sitonik, who produced an equally impressive run to finish second in 42:53, completing a remarkable one-two finish for the East African nation. South Africa's Adam Lipschitz rounded out the podium after clocking 43:14 to claim third place following a determined effort.

The race featured a highly competitive international field, with American athletes Reid Buchanan and Hillary Bor finishing fourth and fifth respectively, while another Kenyan, Victor Shitsama, added to his country's strong showing by taking sixth place.

Matata's victory once again showcased Kenya's enduring strength in global road racing, as its athletes continued to dominate major international competitions through exceptional endurance, tactical awareness, and relentless finishing speed. His performance in Utica not only thrilled the spectators lining the streets but also reinforced the depth of Kenyan distance running on the world stage.

Men's Top 10 Results – Boilermaker Road Race 15K

1. Alex Matata (Kenya) – 42:24

2. Kiprono Sitonik (Kenya) – 42:53

3. Adam Lipschitz (South Africa) – 43:14

4. Reid Buchanan (United States) – 43:38

5. Hillary Bor (United States) – 43:40

6. Victor Shitsama (Kenya) – 44:02

7. Futsum Zienasellassie (United States) – 44:32

8. Charlie Sweeney (United States) – 44:37

9. Sam Lawler (United States) – 44:54

10. Tyler Berg (United States) – 45:08

With another major road racing title added to his résumé, Alex Matata continued his impressive 2026 campaign while reinforcing his status as one of the leading names on the international road racing circuit. The Boilermaker 15K once again delivered a high-quality contest, with athletes from across the globe producing memorable performances in one of the United States' most prestigious road races.

Eliud Kipchoge's remarkable World Tour continued on Brazilian soil as the Kenyan marathon icon completed the New Balance 42K Porto Alegre Marathon, crossing the finish line in 2:18:39 to place 12th overall during the second stop of his ambitious seven-continent global running tour.

Competing against a strong international field, the two-time Olympic marathon champion displayed the resilience and determination that have defined his legendary career. While the result was not among the victories that have made him one of the greatest marathon runners in history, Kipchoge once again demonstrated the unwavering commitment that continues to inspire athletes and fans across the globe.

Morocco's Zineddine Ouria claimed victory in a superb 2:08:49, with Kipchoge finishing 9 minutes and 50 seconds behind the race winner after navigating the demanding course in Porto Alegre.

Kipchoge began the race with controlled and confident pacing, reaching 5km in 15:34 before passing the halfway mark in 1:05:07. As the race entered its decisive stages, the pace gradually slowed, but the veteran marathoner pressed on with characteristic determination, completing the 42.195-kilometre challenge in 2:18:39.

For many, the story will be told through the finishing position. But for those who truly understand greatness, this journey is about far more than medals, records, or podium finishes. Kipchoge's World Tour is a celebration of the sport itself—an opportunity to connect with runners across every continent, inspire the next generation, and continue living by the philosophy that has become synonymous with his career: "No Human Is Limited."

The Brazilian appearance also carried added significance, coming shortly after Kipchoge was permanently honoured in Porto Alegre with his footprints unveiled at the entrance of Parque Harmonia—a lasting tribute to his extraordinary impact on distance running and his enduring legacy in the sport.

Once a champion. Forever an inspiration. Legends do not stop inspiring when the victories become fewer; they inspire because they never stop showing up. Through every stride, every finish line, and every challenge embraced, Kipchoge continues to prove that true greatness is measured not only by what an athlete wins, but by the lives they touch along the way.

With the second stop of his World Tour now complete, Kipchoge will turn his attention to the next chapter of his global adventure when he lines up at the Melbourne Marathon in Australia this October. Wherever he races, millions will once again follow the journey of a man whose legacy extends far beyond the stopwatch.