Running News Daily

Florian Bremm successfully defends his title at the 42nd Int. Raiffeisen New Year's Eve Run in Peuerbach

A great running festival was offered today to the 5,000 enthusiastic spectators in Peuerbach. At the 42nd Int. Raiffeisen New Year's Eve Run – one of the five largest New Year's Eve runs in Europe – a new record number of participants was set with 1,103 registrations and 1,007 finishers.

The focus of the event was the women's and men's ace race, which was staffed by world-class athletes. And in both competitions, Germany was able to win the title this year: In the men's race, the reigning German 5,000 meter champion Florian BREMM defended his previous year's title in a thrilling final sprint against the Kenyan relay cross world champion Reynold CHERUIYOT, in the women's race, Elena BURKARD was the first European since 2013 to enter the winners' list. Austria took 4th place with Sebastian FREY from Vienna and Lotte SEILER from Styria. "We experienced two extremely exciting races today, the atmosphere was unique again," said OC boss Carsten Eich. The commitment of 120 volunteers from IGLA long life makes the implementation of this sensational event possible in the first place.

Thrilling men's race with German winner

The run of the aces in the men's race was hard to beat in terms of excitement. The race over 6,800 meters was marked by a duel between the 2024 Cross Country World Champion Reynold CHERUIYOT and last year's German winner Florian BREMM. In the 6th of a total of 8 laps, the Kenyan attacked and looked like the sure winner in the meantime. But step by step, the 24-year-old from LCA Höchstadt/Aisch fought his way back and together the duo ran towards the finish line. On the home straight, Bremm had the better end for herself, as in the previous year, and won after 18:45.28 minutes with a 1.34-second lead. Sebastian Frey from DSG Wien was in 3rd place in the meantime and only had to admit defeat to the German Niklas BUCHHOLZ in the final sprint after 19:13.64 minutes. "The atmosphere in Peuerbach was simply outstanding, the crowd pushed me hard," Frey was very satisfied at the finish.

Elena Burkard wins in the women's aces race

In the women's race over 6 laps or 5,100 meters, the Ethiopian vice world champion over 1,500 meters Axumawit EMBAYE was the clear favorite. And from the beginning she took the lead of the 14-strong field, at the halfway point of the race the Ethiopian already had a seven-second lead over the two German athletes Elena BURKARD and Domenika MAYER. But the longer the race lasted, the closer Burkard got to the favorite and in the last lap the two opponents were on a par. In the last corner, the German attacked irresistibly and celebrated a much-acclaimed victory in Peuerbach after 15:57.41 minutes. This was the first victory by a European woman since 2013. A great performance was offered by Lotte Seiler from Kapfenberg, who secured 4th place in the final sprint against the strong Hungarian Lili Anna Vindics-Toth after 16:40.92.

Record field of participants at the start in nine competitions

With 1,103 registrations and 1,007 finishers, a new record number of participants was set at this year's New Year's Eve Run in Peuerbach, surpassing the record set in 2023 by 25 starters. "That was a wonderful running event in Peuerbach today, the atmosphere was simply great," says Marion Gierlinger from the organizing association IGLA long life. The Int. Raiffeisen New Year's Eve Run Peuerbach with its world-class athletes also offers the largest children's New Year's Eve run in Austria: Almost 500 boys and girls took part in the junior competitions alone, which opened the running day with starts every five minutes. Cheered on by parents and spectators, the stars of tomorrow ran from the sprint over 100 meters to the LONG LIFE mineral water mile over 1,700 meters. The Gebrüder Weiss Volkslauf over 6,800 meters was again a special experience this year, 420 starters in this and the other competitions made Peuerbach the capital of running.

Bekele runs course record, Battocletti retains title in Bolzano

Ethiopia’s Telahun Haile Bekele set a course record to win the men’s race, while Italy’s Nadia Battocletti retained her women’s race crown at the BOclassic Alto Adige, a World Athletics Label road race, on Tuesday (31).

Bekele ran 27:59 to become the first athlete to break 28 minutes for this 10km race and home favourite Battocletti clocked 15:31 to repeat her 5km victory from the previous year.

After the start at Waltherplatz, a group of five athletes remained together in the men’s race, with Bekele joined by Italy’s Yeman Crippa, Kenya’s Charles Rotich, South Africa’s Maxime Chaumeton and Morocco’s Soufiyan Bouqantar.

Bouqantar had to let his rivals go on the fourth lap and Chaumeton dropped out on the fifth loop. That left the trio of Bekele, Crippa and Rotich in contention. Bekele then attacked on the penultimate lap and built a lead, which he maintained on the last loop and final sprint. In the end, the 25-year-old Ethiopian set a record time of 27:59, one second faster than the mark by Sabastian Sawe in 2023. Bekele had already finished on the podium once before at the BOclassic Alto Adige as he came second in 2019.

Crippa was runner-up for the third time in a row, finishing just two seconds back. The 19-year-old Rotich completed the podium in 28:08, while Chaumeton finished fourth and two-time BOclassic winner Oscar Chelimo from Uganda finished fifth.

All eyes were on Battocletti in the women’s race. She led from start to finish, although the 20-year-old Aleshign Baweke of Ethiopia could not be shaken off and was only finally beaten on the home straight after an irresistible attack by Battocletti.

Battocletti's winning time was 15:31, four seconds faster than Baweke.

Third place went to Turkiye’s Yasemin Can who stayed on the heels of the leading duo for a long time, but had to let go on the final loop. Federica Del Buono finished in fourth place after a brilliant final lap, while Micol Majori finished in fifth place.

Leading results

Women

1 Nadia Battocletti (ITA) 15:31

2 Aleshign Baweke (ETH) 15:35

3 Yasemin Can (TUR) 16:05

4 Federica Del Buono (ITA) 16:07

5 Micol Majori (ITA) 16:11

Men

1⁠ ⁠Telahun Haile Bekele (ETH) 27:59

2 ⁠Yeman Crippa (ITA) 28:01

3⁠ ⁠Charles Rotich (KEN) 28:08

4 ⁠Maxime Chaumeton (RSA) 28:27

5 ⁠Oscar Chelimo (UGA) 28:43

Record-breaker's diet: Beatrice Chebet reveals what she eats to fuel her to world records and gold medals

Double Olympics champion Beatrice Chebet is basking in the glory of yet another world record following her heroics in Barcelona but what does she eat to fuel her to success?

Beatrice Chebet is among the athletes who had a fantastic 2024 season when she won two Olympics titles and broke world records.

Chebet signed off the year in style as she smashed the 5km world record by running 13:54, to shave 19 seconds off the previous mark, at the Cursa dels Nassos in Barcelona on New Year’s eve.

It was a great way to end a year that was filled with so much success for her, having started by defending her World Cross Country title, before smashing the 10,000m world record at the Prefontaine Classic in May.

Chebet would then go on to win two Olympics gold medals in Paris, claiming the 5,000m and 10,000m titles before adding the Diamond League crown.

Having such a remarkable season needs good preparations and for Chebet what she eats matters a lot because it is what fuels her to success.

The 24-year-old keeps it simple when it comes to diet and sticks to Kenyan delicacies which have served her quite well going by her achievements on the track.

“I like ugali because it has energy and after training, I have to eat it,” Chebet told NTV just days before her record-breaking feat in Barcelona.

“I also love white meat and chapati is also my favourite. Milk is also good, mursik [fermented milk that is a staple for the Kalenjin community] is a good accompaniment for ugali.

“Generally, I eat everything as long as my body does not react to it because at the end of it, I do a lot of training.”

Like most of her Kenyan peers, Chebet sticks to what she knows and grew up eating, resisting the allure of trying out new things.

As she starts 2025, more glory is expected from her with the success of 2024 increasing pressure to do the same, or even better, this year especially at the World Championships in Tokyo, Japan in September.

Aregawi and Kiplimo take top spots, Garcia surprises Chepngetich in Madrid

Ethiopia’s Olympic 10,000m silver medalist Berihu Aregawi and Spain’s European 5000m bronze medalist Marta Garcia claimed respective victories at the San Silvestre Vallecana, a World Athletics Gold Label road race, in Madrid on Tuesday (31) evening.

While Aregawi and Uganda’s two-time world cross country champion Jacob Kiplimo crossed the finish line together without fighting for the win, Garcia became a surprise victor as she clearly defeated Kenya’s world marathon record-holder Chepngetich.

The men's race had been billed as a mouth-watering showdown between Aregawi and Kiplimo, both on the hunt for a second victory following their victories in 2018 (Kiplimo) and 2023 (Aregawi).

The race started with opening kilometers in the 2:40/2:42 region, taking advantage of the early downhill section. By then the lead group featured six athletes: Kiplimo, Aregawi, his fellow Ethiopian Nibret Kinde, France’s Felix Bour and the Spanish duo of Adel Mechaal and last year’s runner-up Aaron Las Heras.

It was shortly before the third kilometer when the Tokyo Olympic 10,000m bronze medalist Kiplimo and Aregawi broke away from the rest of the leading pack with incredible ease to go through that point in 8:01. Kiplimo took on most of the pacing duties but Aregawi remained very close to him throughout. That duo reached halfway in a brisk 13:07 following a frantic 5:06 2km split which suggested the course record of 26:41 was in jeopardy. Way back, Kinde travelled alone in third, 13 seconds in arrears, with Mechaal and Bour another three seconds adrift.

Over the second half of the race the leading pair maintained their blistering rhythm, covering the following kilometers at 2:36 pace to clock 20:58 by the eighth kilometer checkpoint, always with Kiplimo at the helm and Aregawi just behind.

When it became clear that a course record was on the cards, the large crowd assembled got ready for a thrilling sprint finish between the two distance stars. But once inside the Rayo Vallecano stadium, they looked at each other and decided not to battle for the win, instead crossing the finish line virtually even, the victory eventually going to Aregawi in 26:32, the same time as recorded by Kiplimo.

Their performances are not valid for record or ranking purposes since they had the benefit of a downhill circuit – 705m of altitude at the start, a lowest point of 610m at the eighth kilometer and an uphill final two kilometers to conclude at 650m.

The fight for the final podium place proved thrilling as the 34-year-old Mechaal overtook Kinde and Bour inside the closing 400m to take third in 27:39 to Bour’s 27:42 and Kinde’s 27:44.

Garcia prevails over Chepngetich

Held jointly with the men’s race, the women’s contest witnessed an early lead by the overwhelming pre-race favorite Chepngetich. The Kenyan ace had declared on the eve of the event that her target was to erase her compatriot Brigid Kosgei’s course record of 29:54 set in 2018. Yet the 30-year-old never traveled at that kind of rhythm, covering the early stages in around three minute kilometer pace.

The 2019 world marathon champion led by the third kilometer, reached in 9:09, but the in-form Spaniard Garcia – fresh from another win two days before in her native Leon – always seemed a serious threat as she only ran three seconds behind. Chepngetich went through the halfway mark in 15:06 to Garcia’s 15:08, while Paris Olympic 1500m finalist Agueda Marques and Carolina Robles traveled in third and fourth, 12 seconds behind their fellow Spaniard.

It was shortly after reaching the sixth kilometer when Garcia, on the eve of her 27th birthday, managed to catch Chepngetich. The pair shared the lead for one kilometer before the Kenyan could not follow Garcia’s pace. Despite slightly easing her pace over the flat kilometers before facing the uphill section, Garcia managed to build a sizeable advantage over the Kenyan to cover the closing stages being loudly cheered by the home crowd, about to enjoy the first Spanish win since 2008.

At the tape, Garcia was timed at 31:19 to Chepngetich’s 31:32, the world marathon record-holder holding off the late challenge provided by Marques, who was third thanks to a 31:34 performance.

“It’s my first time competing in this circuit and I’m impressed,” said Garcia, who recently completed a four-week training stint in South Africa.

“I didn’t feel tiredness over the closing kilometers because the spectators cheered a lot, it’s amazing. I’ll now focus on the short track season over 3000m.”

Leading results

Women

1 Marta Garcia (ESP) 31:19

2 Ruth Chepngetich (KEN) 31:32

3 Agueda Marques (ESP) 31:34

4 Carolina Robles (ESP) 31:58

5 Carla Gallardo (ESP) 32:10

6 Adawork Aberta (ETH) 32:16

7 Laura Priego (ESP) 32:20

8 Fatima Ouhaddou (ESP) 32:22

9 Risper Gesabwa (MEX) 32:35

10 Tugba Yenigun (TUR) 32:42

Men

1 Berihu Aregawi (ETH) 26:32

2 Jacob Kiplimo (UGA) 26:32

3 Adel Mechaal (ESP) 27:39

4 Felix Bour (FRA) 27:42

5 Nibret Kinde (ETH) 27:44

6 Jesus Ramos (ESP) 28:07

7 Aaron Las Heras (ESP) 28:12

8 Andreu Blanes (ESP) 28:50

9 David Cantero (ESP) 28:56

10 Adrian Ben (ESP) 28:57

The Distance Running Scene in 2024: A Year of Remarkable Achievements

The global distance running scene in 2024 was marked by incredible performances, new records, and innovative approaches to training and competition. From marathons in bustling city streets to ultramarathons through rugged terrains, the year showcased the resilience, determination, and evolution of athletes from all corners of the globe.

The World Marathon Majors—Tokyo, Boston, London, Berlin, Chicago, and New York—continued to be the centerpiece of elite distance running, each event contributing to a year of unprecedented performances and milestones.

Tokyo Marathon witnessed a remarkable performance by Kenya's Ruth Chepngetich, who set a new women's marathon world record with a time of 2:11:24. This achievement sparked discussions about the rapid advancements in women's long-distance running and the influence of technology in the sport.

In the Boston Marathon, Ethiopia's Amane Beriso delivered a dominant performance, winning in 2:18:01. On the men's side, Kenya's Evans Chebet defended his title, highlighting Boston's reputation for tactical racing over sheer speed.

London Marathon saw Ethiopia's Tamirat Tola take the men's crown, besting the field with a strong tactical race. Eliud Kipchoge, despite high expectations, did not claim victory, signaling the growing competitiveness at the top of men’s marathoning. On the women's side, Kenya's Peres Jepchirchir triumphed, adding another major victory to her impressive resume.

The Berlin Marathon in 2024 showcased yet another extraordinary performance on its fast course, though it was Kelvin Kiptum’s world record from the 2023 Chicago Marathon (2:00:35) that remained untouched. In 2024, Berlin hosted strong fields but no records, leaving Kiptum’s achievement as the defining benchmark for men’s marathoning.

The Chicago Marathon was the highlight of the year, where Kenya's Ruth Chepngetich made history by becoming the first woman to run a marathon in under 2:10. She shattered the previous world record by nearly two minutes, finishing in 2:09:56. This groundbreaking achievement redefined the possibilities in women's distance running and underscored the remarkable progress in 2024. 

The New York City Marathon showcased the depth of talent in American distance running, with emerging athletes achieving podium finishes and signaling a resurgence on the global stage.

Each marathon in 2024 was marked by extraordinary performances, with athletes pushing the boundaries of human endurance and setting new benchmarks in the sport.

Olympic Preparations: Paris 2024 Looms Large

With the 2024 Summer Olympics in Paris just around the corner, many athletes used the year to fine-tune their preparations. Qualifying events across the globe witnessed fierce competition as runners vied for spots on their national teams.

Countries like Kenya, Ethiopia, Japan, and the United States showcased their depth, with surprising performances by athletes who emerged as dark horses. Japan’s marathon team, bolstered by its rigorous national selection process, entered the Olympic year as a force to be reckoned with, particularly in the men's race.

Ultramarathons: The Rise of the 100-Mile Phenomenon

The ultramarathon scene continued to grow in popularity, with races like the Western States 100, UTMB (Ultra-Trail du Mont-Blanc), and Leadville 100 drawing record participation and attention.

Courtney Dauwalter, already a legend in the sport, extended her dominance with wins at both UTMB and the Western States 100, solidifying her reputation as the GOAT (Greatest of All Time) in ultrarunning.

On the men’s side, Spain’s Kilian Jornet returned to form after an injury-plagued 2023, capturing his fifth UTMB title. His performance was a masterclass in pacing and strategy, showcasing why he remains a fan favorite.

Notably, ultramarathons saw increased participation from younger runners and athletes transitioning from shorter distances. This shift signaled a growing interest in endurance challenges beyond the marathon.

Track and Road Records: Pushing the Limits

The year 2024 witnessed groundbreaking performances on both track and road, with athletes shattering previous records and setting new benchmarks in distance running.

Beatrice Chebet's Dominance: Kenya's Beatrice Chebet had an exceptional year, marked by multiple world records and championship titles.

10,000m World Record: In May, at the Prefontaine Classic, Chebet broke the women's 10,000m world record, becoming the first woman to run the distance in under 29 minutes, finishing in 28:54.14. 

Olympic Triumphs: At the Paris Olympics, Chebet secured gold in both the 5,000m and 10,000m events, showcasing her versatility and dominance across distances. 

5km World Record: Capping off her stellar year, on December 31, 2024, Chebet set a new women's 5km world record at the Cursa dels Nassos race in Barcelona, finishing in 13:54. This achievement made her the first woman to complete the 5km distance in under 14 minutes, breaking her previous record by 19 seconds. 

Faith Kipyegon's Excellence: Kenya's Faith Kipyegon continued her dominance in middle-distance running by breaking the world records in the 1500m and mile events, further cementing her legacy as one of the greatest athletes in history.

Joshua Cheptegei's 10,000m World Record: Uganda's Joshua Cheptegei reclaimed the men's 10,000m world record with a blistering time of 26:09.32, a testament to his relentless pursuit of excellence.

Half Marathon Records: The half marathon saw an explosion of fast times, with Ethiopia’s Yomif Kejelchabreaking the men's world record, running 57:29 in Valencia. The women's record also fell, with Kenya’s Letesenbet Gidey clocking 1:02:35 in Copenhagen.

These achievements highlight the relentless pursuit of excellence by distance runners worldwide, continually pushing the boundaries of human performance.

The Role of Technology and Science

The impact of technology and sports science on distance running cannot be overstated in 2024. Advances in carbon-plated shoes, fueling strategies, and recovery protocols have continued to push the boundaries of human performance.

The debate over the fairness of super shoes reached new heights, with critics arguing that they provide an unfair advantage. However, proponents emphasized that such innovations are part of the natural evolution of sports equipment.

Data analytics and personalized training plans became the norm for elite runners. Wearable technology, including advanced GPS watches and heart rate monitors, allowed athletes and coaches to fine-tune training like never before.

Grassroots Running and Mass Participation

While elite performances stole the headlines, 2024 was also a banner year for grassroots running and mass participation events. After years of pandemic disruptions, global races saw record numbers of recreational runners.

Events like the Great North Run in the UK and the Marine Corps Marathon in the U.S. celebrated inclusivity, with participants from diverse backgrounds and abilities.

The popularity of running as a mental health outlet and community-building activity grew. Initiatives like parkrunand local running clubs played a pivotal role in introducing more people to the sport.

Diversity and Representation

Diversity and representation became central themes in distance running in 2024. Efforts to make the sport more inclusive saw tangible results:

More women and runners from underrepresented communities participated in major events. Notably, the Abbott World Marathon Majors launched a program to support female marathoners from emerging nations.

Trail and ultrarunning communities embraced initiatives to make races more accessible to runners from diverse cultural and economic backgrounds.

Challenges and Controversies

Despite the many successes, 2024 was not without its challenges:

Doping Scandals: A few high-profile doping cases marred the sport, reigniting calls for stricter testing protocols and greater transparency.

Climate Change: Extreme weather conditions impacted several races, including the Boston Marathon, which experienced unusually warm temperatures. Organizers are increasingly focusing on sustainability and adapting to climate-related challenges.

Looking Ahead to 2025

As the year closes, the focus shifts to 2025, which promises to build on the momentum of 2024. Key storylines include:

The quest for a sub-2-hour marathon in a record-eligible race, with Kelvin Kiptum and Eliud Kipchoge at the forefront.

The continued growth of ultrarunning, with new records likely to fall as more athletes take up the challenge.

The evolution of distance running as a global sport, with greater inclusivity and innovation shaping its future.

Conclusion

The distance running scene in 2024 was a celebration of human potential, resilience, and the unyielding pursuit of greatness. From record-breaking marathons to grueling ultramarathons, the year reminded us of the universal appeal of running. As the sport evolves, it continues to inspire millions worldwide, proving that the spirit of running transcends borders, ages, and abilities.

Beatrice Chebet Shatters 5K Road World Record in Barcelona

In a historic display of endurance and speed, Kenyan star Beatrice Chebet broke the women’s 5K road world record today at the Cursa dels Nassos in Barcelona, becoming the first woman in history to complete the distance in under 14 minutes. Chebet blazed across the finish line in a remarkable 13 minutes and 54 seconds, smashing her previous record of 14:13, which she set at the same event last year.  This is 4:28 per mile. 

A Year of Dominance

Chebet’s new world record caps off an extraordinary year for the 23-year-old, who dominated the long-distance running scene in 2024. Earlier this year, she achieved a rare double gold at the Paris Olympics, winning the 5,000m and 10,000m events. Her ability to excel on both the track and road has made her one of the most versatile and celebrated athletes of her generation.

In today’s race, Chebet showcased her tactical brilliance and unparalleled speed, pulling away from the competition early and maintaining a relentless pace throughout. Her achievement further cements her legacy as one of the sport’s all-time greats.

Young Talent on the Rise

Behind Chebet, Ethiopia’s Medina Eisa Kumanda delivered a stellar performance, finishing second in 14:23, a time that set a new world under-20 record. Uganda’s Belinda Chemutai rounded out the podium in 14:36, underscoring the depth of talent in women’s long-distance running.

Chebet’s record-breaking run comes as a fitting end to a year that saw her named World Athletics’ Female Athlete of the Year, a recognition of her consistent excellence across multiple platforms.

A Star with a Bright Future

Born in Kericho County, Kenya, Beatrice Chebet has steadily risen through the ranks since her early days as a promising junior athlete. She first gained international attention in 2018 when she won the World U20 Cross Country Championships. From there, she transitioned seamlessly to senior competition, with her Olympic triumphs and multiple Diamond League victories solidifying her place at the pinnacle of the sport.

Off the track, Chebet is known for her humility and dedication to her training. She often credits her success to the support of her family.  She trains in Londiani, Kericho County. She is nicknamed the "smiling assassin". 

A Record to Inspire

Chebet’s achievement in Barcelona is not just a personal milestone; it’s an inspiration to young athletes worldwide. By breaking the 14-minute barrier, she has redefined what is possible in women’s distance running, paving the way for future generations to dream bigger and aim higher.

As the athletics world celebrates this historic moment, all eyes will now turn to 2025, where Chebet will undoubtedly aim to build on her incredible legacy.

'I'm hitting numbers I've never hit before'- British sprint star happy with progress after injury ruined his 2024 season

The world 100m bronze medalist has fired warnings to Noah Lyles, Letsile Tebogo and Kishane Thompson.

Great Britain’s fastest man Zharnel Hughes has resumed training and things are looking up as far as getting into the right shape is concerned.

Zharnel Hughes suffered an injury in 2024, a setback that denied him an opportunity to compete more often and he was not ready by the time the Olympic Games were approaching.

The Olympic 100m bronze medalist was eliminated from the semifinal, being forced to continue his hunt for an individual medal from the Olympic Games.

He was fortunate enough not leave the French capital without a medal as he claimed an Olympic bronze medal from the men’s 4x100m relay. However, Hughes was forced to withdraw from the 200m to ensure he does not cause more impact on his injury.

He did not compete after the Olympics and jetted back to Jamaica for treatment. Hughes then started light training immediately after getting a bit better and so far, he admitted that he is hitting new heights.

In an exclusive interview with Athletics Weekly, Hughes predicted that his 2025 season will be much different from 2024, noting that he is much confident now in his abilities and will be looking to stop the likes of Noah Lyles, Letsile Tebogo and Kishane Thompson from continuing their winning ways.

“From there, we have taken it day by day. I have been doing more strength work and have made a change to my strength and conditioning in the gym, and by doing that, I can feel a difference. I am hitting more personal bests in the gym already, I am hitting numbers I have never hit before,” Zharnel Hughes said.

“I am looking forward to seeing how I can execute throughout the season. I am feeling pretty confident with how my body is feeling and I just need to ensure that I am resting and recovering properly. You can do all the training but if you are not recovering properly then it can always hit the fan.”

His major focus will be on getting into shape for the 2025 World Championships in Tokyo, Japan and he hopes to attain that by competing at Michael Johnson’s Grand Slam Track League. Hughes also has eyes on the 100m and 200m national records.

Sifan Hassan: Why Olympics marathon champion has been busy at work during festive season

Olympics marathon champion Sifan Hassan has given reasons why she has been busy at work during the festive season when most of her peers are on a break.

It may be the festive season but Olympics marathon champion Sifan Hassan has not taken a break as she has maintained her training with eyes on further success in 2025.

Hassan was one of the athletes who had a remarkable 2024 season that yielded three medals at the Paris 2024 Olympics which saw her crowned World Athletics Female Athlete of the Year early in December.

The Dutchwoman participated in 5,000m, 10,000m and marathon, winning bronze in the first two, before she put the icing on the cake with gold in the latter, and it was no surprise when she was named World Athlete of the Year Out of Stadia as well as the overall women’s prize.

It has fueled her desire for more going by her latest sentiments and actions as she has been busy in training during the festive season when most of her peers are on a break.

“I love running at this time of year. It always offers an opportunity to reflect on what we’ve achieved, seek inspiration, and set intentions for the year ahead. What are your goals for 2025?” she posed on X.

Hassan must be looking to win a world title in 2025 when the World Championships will take place in Tokyo, Japan and made a vow to try out four races after her decision to go for a treble paid off in Paris.

It will also not be a surprise if she signs up for one of the major city marathons, having claimed London and Chicago titles in 2023 which set the stage for her Olympics heroics in 2024.

'I was thinking about him' - How Eliud Kipchoge fueled Tamirat Tola to Olympic title following late Ethiopian marathon team inclusion

Tamirat Tola on how constantly thinking about Eliud Kipchoge's threat helped him clinch the 2024 Olympic marathon title in Paris following his late inclusion into the Ethiopian team for the games.

Olympic marathon champion Tamirat Tola admits marathoner Eliud Kipchoge was his biggest headache heading into the Paris Olympics and was thinking about him following his late inclusion to the Ethiopian team.

The 2022 world marathon champion had just two weeks to prepare for the Olympics after his late inclusion, thanks to the injury sustained by compatriot Sisay Lema.

Tola, 33, said while he considered other marathoners as worthy opponents, it was Kipchoge he feared the most if his past achievements were anything to go by.

"When I got to Paris, I was thinking about how I could challenge (Eliud) Kipchoge and other athletes. I knew the main contenders. There were lots of talented athletes. But I reminded myself that I had worked hard. And when I got in front in the final kilometres, I knew I could win,” Tola told World Athletics.

Kipchoge is the 2016 and 2020 Olympic marathon champion, and was the world record holder in the marathon from 2018 to 2023, until that record was broken by Kelvin Kiptum at the 2023 Chicago Marathon.

Despite being a late entrant into the Ethiopian team, Tola said he was mentally prepared for the rigorous exercise having trained with his team mates for three months.

“For three months together with Kenenisa Bekele, Sisay Lemma, Deresa Geleta and I prepared for the national team. At that time my coach said, ‘prepare with them, and if you are not needed for Paris then go to do the New York City marathon’. When I heard the news that I was on the team, I was really excited for the following two weeks," Tola observed.

Tola who is the 2023 New York City marathon champion presumed that he had the blessings of Lemma and this too, gave him confidence to put his best foot forward. "For Sisay, it wasn’t an easy decision because it was for our country. We discussed it with him and he said, ‘It won’t be easy for me to run injured in Paris, so you go."

Is this Pennsylvania senior the most prolific runner of 2024?

Gene Dykes, 76, racked up an astounding 43 races in 2024, including eight marathons and nine ultras.

At 76 years young, Pennsylvania’s Gene Dykes has made 2024 a year of milestones that most runners of any age would envy. Here’s a closer look at why this runner might just be the most prolific of the year—from breaking records to embracing DNFs (Did Not Finish) with humour, Dykes continues to prove that age is not a barrier.

Races around the globe (and in his backyard)

With 43 races completed in 2024, Dykes’s calendar reads like a globetrotter’s dream. He raced in three countries and racked up 19 starts in Pennsylvania alone. From marathons and ultras to shorter races like 5Ks, he tackled every distance imaginable. Dykes says a highlight was completing three stunning trail races in Australia. Dykes’s philosophy of “just run”—no stretching, no weights and no cross-training—clearly works for him.

But it wasn’t all wins. Six DNFs(did not finish), including one at mile 160 of a 200-mile race, remind us that even the most determined, experienced runners face challenges. His attitude? Brush it off and keep running.

Breaking records and smashing goals

“This past year was all about running as many races as I could,” says Dykes. He compares his 2024 running season to 2018, when he ran 40 races and trained hard in between. “Every race and every training session made me faster,” he explains. “How did it go this year? I ran 43 races and every race and every training session just made me more and more tired. But I had a lot of fun!” Dykes captured five national championship races and three Pan American championship races throughout the year, but he was most pleased with setting the M75 course record at the Boston Marathon.

A family affair and adventure-driven philosophy 

Running isn’t just a solo adventure for Dykes, and he says his marathon and ultra finishes with his daughters stand out as one of the highlights of his year. Adventure also motivated some of his races; he undertook a six-day trail running adventure in Newfoundland, covering 87 miles of rugged, breathtaking terrain.

What’s next for this marathon machine?

With 184 marathons and ultras to his name since 2006, including a 2:54:23 marathon PR at age 70, 2024 adds another incredible chapter for Dykes. Next year’s schedule is already packed, from the Tokyo Marathon (where he aims to complete his Marathon Majors clean sweep) to a 300-mile trail race in Arizona. After May, Dykes plans to take a well-deserved sabbatical, gearing up for a future in the M80 age group.

Save or Splurge? How to Decide Which Running Gear is Worth Your Money.

Not every piece of gear is worth it—here’s how to tell.

Running, at its core, is a relatively low-gear sport, but people love to bemoan that it’s increasingly expensive. I agree—paying $120 for a long-sleeve T-shirt or shelling out hundreds for compression boots seems bonkers to me.

I’ve been running for 10 years now, and for most of that time, I’ve been a broke student or frugal post-grad. I enjoy the competitive element of running, so I typically invest only in pieces that affect my performance. While shopping, I commonly ask myself: Will this make me a better runner, or would it just be nice to have?

Here’s my hard-earned wisdom—from head to toe—about where to splurge and where to save a few bucks.

Hats → Save 

I rarely buy hats. And if I do, I buy them for cheap. Caps are a utility to me, and as long as they keep my face shaded and head ventilated, I don’t care too much about appearances. Plus, I sweat regardless, so the fancy ones that claim to be extra breathable seem pointless to me. Each time I go to a major marathon for work, I feel like I come home with at least one new cap. They’re a common freebie at brand events and expo booths. 

Shirts → Save

This is another place where I save dough. I don’t obsess over fancy features like UV protection or worry if the material is ultra-breathable. I just wear sunscreen and go shirtless on a hot day. 

I still have tech tees that my mom bought me in high school at the outlet mall, and some of my favorite tops have been clearance-rack finds at Marshalls. And you know those “free” shirts you get for signing up for a race? I wear them! Even if they’re ugly. Finally, I’m not afraid to wear cotton—it gets a bad rap, but there’s something poetic about sweat stains proving that you put in some effort.

Shorts → It Depends

For split shorts, I buy them cheap. For half tights, I splurge. 

All I’m looking for in split shorts is a loose fit, a comfortable liner, and a little pocket for my house key. I like my short shorts short, so you’ll rarely see me wearing anything longer than a 5-inch inseam. My old Baleaf 3-inch and Nike Challenger 2-inch split shorts have served me well over the years. 

Since half tights mean more material on my skin, investing in higher-quality fabrics is worth it. Plus, premium versions tend to have more-secure pockets. I used to hate running with my phone because I didn’t like carrying it, but I got a pair of Janji 8-inch trail half tights that have plenty of pockets and lock my phone into place. They’re worth the $82 to me. 

Socks → Save

This might be my hottest take yet, but I like cotton socks. There, I said it! Some of my favorite cheap socks come in a six-pack from Dick’s Sporting Goods. My feet sweat a lot, and I’ve found that socks that are mostly made of cotton help mop up the perspiration better than pricier, “sweat-wicking” polyester (ironic, I know). I will say, I do have some running-specific socks that I enjoy. I usually wear Near Earth crew socks during races (which are a steep $24 per pair). They look sleeker than my white cotton Nike crews, and they match my race-day outfit better since they’re logo-less. 

Trainers → Splurge

I believe that trainers are the single most important investment in a running wardrobe. However, shoes are freakin’ expensive nowadays, and if you run a lot, the money adds up. While I don’t recommend buying used shoes, I often scour the internet for last year’s models. Shoe tech has gotten so good in recent years that the difference between the 2023 ver­sion of a popular trainer and the 2024 pair isn’t much, and yet saves you a decent amount of money. I scored a new pair of the New Balance 1080 v12, which debuted in the spring of 2022, for under $100

Racing shoes → Splurge

Most marathoning super shoes are north of $200, and while I certainly notice a performance improvement—they’re a nonnegotiable at the elite level now—I’m sparing with how often I lace them up. I do a lot of my workouts in trainers or in old racing shoes that are nearing the end of their lifespan so I can save my good pair for key workouts and races. Lately, my Puma Deviate Elite 3s ($230) have been my weapon of choice. On race weekends, I try to avoid wearing them on shakeout runs, walking around the city, or even on my warmup jog before my race, if I can help it. Many carbon-plated shoes start to degrade around 200 miles, so every mile counts.

Sunglasses → Save

Good news: High-quality sunglasses can be pretty affordable! Sunglasses are easy to forget in a hotel room or sit on in your car (I would know), so I’ve never splurged on a fancy pair. Goodr has been leading the charge, with polarized options starting at only $25. I have three pairs.

Watches → Save

In high school, I bought a bare-bones Garmin Forerunner 10 for around $100, which I wore until the strap broke and I got frustrated with the glacially slow GPS signal. In college, I upgraded to the Forerunner 35 ($150). It served me well, but again, it was slow and lacked some basic features, like a lap button. 

Now I have a Forerunner 955—close to the top-of-the-line at $500—that one of our gear editors passed along to me after he got a new watch. I like it better than my first two, but I’m not sure I would shell out my own money for one. I really only need the basics, not the fancy features like ground contact time or suggested workouts. One day, I dream of running with only a simple digital stopwatch, but I can’t will myself to leave the world of GPS yet.

Gloves → Save

Pennsylvania’s Lehigh Valley, where I live, can get cold, but I’ve found that cheap gloves do the trick. I’ve had a $30 pair of Nike basics from a sporting goods store that have done the job for close to a decade. Sometimes, if it’s abnormally cold, I’ll layer two pairs of thin gloves, thus eliminating the need for an expensive ultra-insulated pair. 

Outerwear → It Depends

Soft layers, like pullovers, hoodies, and long sleeves, don’t need to be fancy. I cherish my college sweatshirts. But shell layers—rain jackets, windbreakers, insulated jackets—are worth the investment. The difference between being wet and shivering versus dry and comfortable is enough to make me pay a little extra. My Lululemon Fast and Free jacket ($148) is lightweight and totally worth it.

4 ways to make your New Year's running resolution stick

Have you made the resolution to incorporate running into your life, but are worried you won’t be able to make the habit stick? Here are three ways to ensure you can sustain your New Year’s resolution for a lifetime.

Make it the default

If you plan to run first thing in the morning, lay out your running kit (top, tights, socks, shoes, belt, reflective vest or headlamp and jacket, if applicable), plus a small snack, such as a tangerine or a couple of crackers with nut butter and a few sips of water, before you go to bed. That way, there’s nothing to do in the morning but suit up, wolf down your snack and get out the door. It can also help to add your runs to your daily calendar, just like anything else you are scheduling for the coming week. There may be days when you have to shift things around, but most of the time, scheduling your run will lend it importance, and you’ll be less likely to skip it.

Make it social

When you’re trying to establish a base of fitness, company definitely makes it easier, so look for a running club or learn-to-run program in your area. On your non-club days, consider listening to music, an audiobook or podcast to take your mind off the physical effort of running while you slowly build your fitness. Linking your routine (going for a run) to your reward (listening) can also help with motivation (i.e., saving that new album or podcast episode for your next run) and can be a great way to get yourself outside, even when you aren’t feeling it. For safety, keep the volume low, or opt for just one earbud.

Keep the pace easy

If you’re getting into running for the first time, keep the pace very easy and comfortable; many people give up because they think they have to run fast. You don’t! You want to be able to carry on a conversation while jogging; later, when you’ve built a base of fitness, you can add some faster workouts to your training. You can also adopt and run/walk system, where you alternate jogging for three minutes (or five minutes, or whatever feels doable) and then walking for one minute. No one but you has to know how fast or how slow you go.

If you’ve run in the past but are just rebuilding the habit, it’s still a good idea to start slowly and make at least 80 per cent of your runs easy-paced; it will take a few weeks to rebuild your fitness if you’ve taken a long break.

Get racing

There’s nothing quite like a goal to make a habit stick. And there is something very satisfying about signing up for, training for and completing a race. (Keep it short, for your first few races; a 5K is a lot more manageable than a marathon.) You have the initial excitement of putting a date on the calendar, and you could even invite friends to join you (or at least cheer you on). At many races, they’ll print your name on your bib, and even announce your name as you cross the finish line, which is very motivating! Training toward your goal and running a few times a week are great ways to stay consistent. 

Move or Die: SCIENTISTS CRUNCHED THE NUMBERS TO COME UP WITH THE SINGLE BEST PREDICTOR OF HOW LONG YOU’LL LIVE—AND CAME UP WITH A SURPRISINGLY LOW-TECH ANSWER

TO PREDICT your longevity, you have two main options. You can rely on the routine tests and measurements your doctor likes to order for you, such as blood pressure, cholesterol levels, weight, and so on. Or you can go down a biohacking rabbit hole the way tech millionaire turned longevity guru Bryan Johnson did. Johnson’s obsessive self-measurement protocol involves tracking more than a hundred biomarkers, ranging from the telomere length in blood cells to the speed of his urine stream (which, at 25 milliliters per second, he reports, is in the 90th percentile of 40-year-olds).

Or perhaps there is a simpler option. The goal of self-measurement is to scrutinize which factors truly predict longevity, so that you can try to change them before it’s too late. A new study from biostatisticians at the University of Colorado, Johns Hopkins University, and several other institutions crunched data from the long-running National Health and Nutrition Examination Survey (NHANES), comparing the predictive power of 15 potential longevity markers. The winner—a better predictor than having diabetes or heart disease, receiving a cancer diagnosis, or even how old you are—was the amount of physical activity you perform in a typical day, as measured by a wrist tracker. Forget pee speed. The message to remember is: move or die.

It’s hardly revolutionary to suggest that exercise is good for you, of course. But the fact that people continue to latch on to ever more esoteric minutiae suggests that we continue to undersell its benefits. That might be a data problem, at least in part. It’s famously hard to quantify how much you move in a given day, and early epidemiological studies tended to rely on surveys in which people were asked to estimate how much they exercised. Later studies used cumbersome hip-mounted accelerometers that were seldom worn around the clock. The new study, published in Medicine and Science in Sports and Exercise, draws on NHANES data from subjects recruited between 2011 and 2014, the first wave of the study to employ convenient wrist-worn accelerometers that stay on all day and night.

Sure enough, it turns out that better data yields better predictions. The study zeroed in on 3,600 subjects between the ages of 50 and 80, and tracked them to see who died in the years following their baseline measurements. In addition to physical activity, the subjects were assessed for 14 of the best-known traditional risk factors for mortality: basic demographic information (age, gender, body mass index, race or ethnicity, educational level), lifestyle habits (alcohol consumption, smoking), preexisting medical conditions (diabetes, heart disease, congestive heart failure, stroke, cancer, mobility problems), and self-reported overall health.

Take a moment to let that sink in: how much and how vigorously you move are more important than how old you are as a predictor of how many years you’ve got left.

The best predictors? Physical activity, followed by age, mobility problems, self-assessed health, diabetes, and smoking. Take a moment to let that sink in: how much and how vigorously you move are more important than how old you are as a predictor of the years you’ve got left.

These results don’t arrive out of nowhere. Back in 2016, the American Heart Association issued a scientific statement calling for cardiorespiratory fitness, which is what VO2 max tests measure, to be considered a vital sign that doctors assess during routine checkups. The accumulated evidence, according to the AHA, indicates that low VO2 max is a potentially stronger predictor of mortality than usual suspects like smoking, cholesterol, and high blood pressure. But there’s a key difference between the two data points: VO2 max is about 50 percent determined by your genes, whereas how much you move is more or less up to you.

All this suggests that the hype about wearable fitness trackers over the past decade or so might be justified. Wrist-worn accelerometers like Apple Watches, Fitbits, and Whoop bands, according to the new data, are tracking the single most powerful predictor of your future health. There’s a caveat, though, according to Erjia Cui, a University of Minnesota biostatistics professor and the joint lead author of the study. Consumer wearables generally spit out some sort of proprietary activity score instead of providing raw data, so it isn’t clear whether those activity scores have the same predictive value as Cui’s analysis. Still, the results suggest that tracking your total movement throughout the day, rather than just formal workouts, might be a powerful health check.

The inevitable question, then, is how much movement, and of what type, we need in order to live as long as possible. What’s the target we should be aiming for? Cui and his colleagues track the raw acceleration data in increments of a hundredth of a second, which doesn’t translate very well to the screen of your smartwatch. The challenge remains about how to translate that flood of data into simple advice regarding how many minutes of daily exercise you need, how hard that exercise needs to be, and how much you should move around when not exercising.

To be honest, though, I’m not sure the quest to determine an exact formula for how much we should move is all that different from the belief that measuring your urine speed will give you actionable insights about your rate of aging. Metrics do matter, and keeping tabs on biomarkers backed by actual science, like blood pressure, makes sense. But it’s worth remembering that the measurement is not the object; the map is not the road. What’s exciting about Cui’s data is how it reshuffles our priorities, shifting the focus from all the little things our wearable tech now tracks to the one big thing that really works—and which is also a worthwhile goal for its own sake. Want to live forever? Open the door, step outside, and get moving.

Take the “You vs. The Year 2025” Running Challenge

This challenge can help you meet your fitness and running goals this year.Are you ready to take on 2025? If so, then lace up your running shoes, and let’s get started!

With the new year on the horizon, it’s a good time to set new running goals and a start following realistic plan to meet them. But we all know that New Year’s resolutions aren’t the way to go. They often create unrealistic pressure and guilt-ridden fear of failure. Also, let’s face it, most New Year’s resolutions are broken or forgotten before the end of January. But that doesn’t mean you shouldn’t be eager to achieve your fitness and running goals in 2025.

You vs the Year 2025

What else is there? Here’s a novel challenge that can keep you motivated all year long with built-in steps to success and unlimited opportunities to restart if your running fervor hits a roadblock and stalls out. It’s called You vs. The Year 2025, a challenge to run (or walk) 1,025 kilometers between January 1 and December 31. That’s roughly 637 miles or about 12 miles per week and 365 days of dedication to your fitness and your goals. (That might be a great place to start, but if you want a higher goal, you can make your own adaptation to the program and shoot for 2,025 KM or 1,025 miles or 2,025 miles—or any goal you choose.)To keep you motivated and celebrate your hard work, all participants who complete the challenge will be entered to win the ultimate race weekend package from Brooks, including a race entry stipend for you and a friend, a Brooks eGift card, and $2,000 to use toward travel and lodging.

You can log up to two runs or walks per day, and any kilometers from other challenges throughout the year will count toward your You vs.The Year 2025 total.

Let’s make 2025 your year—one kilometer at a time. Get started today and keep your momentum going all year long.RULESYou must complete 1,025 KM to complete the challenge 

Run, Walk, Hike, Indoor Run, and Treadmill workouts are eligible 

Workouts must be at least 5 minutes long 

A maximum of 2 workouts per day will count toward the challenge 

PRIZESParticipants who complete the challenge will earn an exclusive Challenge Completion Badge to showcase their achievement and be entered to win the ultimate race weekend package from Brooks, including a race entry stipend for you and a friend, a Brooks eGift card, and $2,000 to use toward travel and lodging.

Osaka International Women's Marathon Elite Fields announced

The elite field for the Jan. 26 Osaka International Women's Marathon is out, and it's a really short list, especially given Osaka International's World Athletics platinum label status. There's last year's winner Workenesh Edesa, 3rd-placer Mizuki Matsuda, 7th-placer Natsumi Matsushita, 9th-placer Madoka Nakano and 12th-placer Kana Kobayashi, top Japanese Paris Olympic marathon placer Yuka Suzuki, veteran Kenyan-born Israeli Lonah Chemtai Salpeter, the debuting Nanaka Izawa, and that's about it.

Workenesh outran Honami Maeda last year, both going under 2:19 and Workenesh getting the win in 2:18:51. She has to be viewed as the favorite. Salpeter has run as fast as 2:17:45 before, but she hasn't run under 2:25 in the marathon or under 1:10 in the half marathon since 2022, so there's not much reason to think she's going to be competitive in a faster race here. Matsuda and Suzuki both ran PBs in their last marathons, Matsuda a 2:20:42 in Berlin this fall and Suzuki a 2:24:02 while finishing 6th in the Paris Olympics. Kobayashi and Izawa are interesting, Kobayashi having run 2:29:44 last year as a non-track team student at Waseda University and then winning Hofu at the beginning of December in a 2:24:59 CR, and Izawa fresh off a great 1:08:25 PB at the Sanyo Ladies Half Marathon this month.

The Osaka Half Marathon is also happening in parallel with the marathon, and the fields there are decently competitive as always. Yuka Ando won the women's race in Osaka last year in a 1:08:18 PB and is back this time, facing sub-70 runner Sakiho Tsutsui, Mongolian NR holder Khishigsaikhan Galbadrakh and more. 1:00:41 Ethiopian Gebrie Erikhun leads a domestic men's field that includes Japan-based Patrick Mathenge Wambui and a million 61-minute Japanese men.

44th Osaka International Women's Marathon

Elite Field Highlights

Lonah Chemtai Salpeter (Israel) - 2:18:45 (Nagoya 2022)

Workenesh Edesa (Ethiopia) - 2:18:51 (Osaka Women's 2024)

Mizuki Matsuda (Daihatsu) - 2:20:42 (Berlin 2024)

Natsumi Matsushita (Tenmaya) - 2:23:05 (Osaka Women's 2022)

Yuka Suzuki (Daiichi Seimei) - 2:24:02 (Paris Olympics 2024)

Kana Kobayashi (Otsuka Seiyaku) - 2:24:59 (Hofu 2024)

Yumi Yoshikawa (Chiba T&F Assoc.) - 2:25:20 (Osaka Women's 2023)

Chiharu Suzuki (Hitachi) - 2:25:59 (Osaka Women's 2023)

Madoka Nakano (Iwatani Sangyo) - 2:26:50 (Osaka Women's 2024)

Mao Kiyota (Suzuki) - 2:29:20 (Nagoya 2023)

Ayano Ikeuchi (Denso) - 2:32:26 (Seoul 2024)

Ayano Ikemitsu (Kagoshima Ginko) - 2:33:29 (Nagoya 2023)

Debut

Nanaka Izawa (Starts) - 1:08:25 (Sanyo Half 2024)

Rio Einaga (Osaka Gakuin Univ.) - 1:11:03 (National University Half 2023)

Kurumi Yoda (Osaka Gakuin Univ.) - 1:12:46 (Kansai University Half 2024)

Nanako Miwa (Kansai Gaikokugo Univ.) - 1:14:37 (Kansai University Half 2023)

Four ways to make your New Year’s running resolution stick

Have you made the resolution to incorporate running into your life, but are worried you won’t be able to make the habit stick? Here are three ways to ensure you can sustain your New Year’s resolution for a lifetime.

1.- Make it the default

If you plan to run first thing in the morning, lay out your running kit (top, tights, socks, shoes, belt, reflective vest or headlamp and jacket, if applicable), plus a small snack, such as a tangerine or a couple of crackers with nut butter and a few sips of water, before you go to bed. That way, there’s nothing to do in the morning but suit up, wolf down your snack and get out the door. It can also help to add your runs to your daily calendar, just like anything else you are scheduling for the coming week. There may be days when you have to shift things around, but most of the time, scheduling your run will lend it importance, and you’ll be less likely to skip it.

2.- Make it social

When you’re trying to establish a base of fitness, company definitely makes it easier, so look for a running club or learn-to-run program in your area. On your non-club days, consider listening to music, an audiobook or podcast to take your mind off the physical effort of running while you slowly build your fitness. Linking your routine (going for a run) to your reward (listening) can also help with motivation (i.e., saving that new album or podcast episode for your next run) and can be a great way to get yourself outside, even when you aren’t feeling it. For safety, keep the volume low, or opt for just one earbud.

3.- Keep the pace easy

If you’re getting into running for the first time, keep the pace very easy and comfortable; many people give up because they think they have to run fast. You don’t! You want to be able to carry on a conversation while jogging; later, when you’ve built a base of fitness, you can add some faster workouts to your training. You can also adopt and run/walk system, where you alternate jogging for three minutes (or five minutes, or whatever feels doable) and then walking for one minute. No one but you has to know how fast or how slow you go.

If you’ve run in the past but are just rebuilding the habit, it’s still a good idea to start slowly and make at least 80 per cent of your runs easy-paced; it will take a few weeks to rebuild your fitness if you’ve taken a long break.

4.- Get racing

There’s nothing quite like a goal to make a habit stick. And there is something very satisfying about signing up for, training for and completing a race. (Keep it short, for your first few races; a 5K is a lot more manageable than a marathon.) You have the initial excitement of putting a date on the calendar, and you could even invite friends to join you (or at least cheer you on). At many races, they’ll print your name on your bib, and even announce your name as you cross the finish line, which is very motivating! Training toward your goal and running a few times a week are great ways to stay consistent. 

What’s Your Why? Our Readers Share Their Biggest Motivators for Getting Out There to Run

We asked runners what motivates them to get out and hit the road—their answers may inspire you. 

Why do you run? If you’ve never thought about it before, ask yourself now. 

Being intentional about the reason why you run is a crucial part of maintaining motivation, especially if you’re just starting your running journey. Most of us know the research-backed benefits of running, but what is going to be that thing that gets you out the door when you don’t even feel like moving? 

While your reason should be unique and personal to you, here’s some inspiration from our dedicated Runner’s World+ members and social audiences on Instagram and Facebook to keep in mind when considering what your why is. 

For Myself 

“Running is my ‘me time.’ It is time for me to simply run, listen to music, and enjoy the outdoors. It allows me to begin each day with a sense of accomplishment, and along the way I plan my to-do list, calculate finances, and solve problems. I do my best thinking when I am running. It also keeps me focused on my health and I always have at least one half marathon or marathon to train for.”—Jill Pompi (RW+ member)

“Because it’s the only thing in my life that’s just mine.”—April Thomson

“As a mom of three littles, running is my ‘me time.’ Time to fill my own cup; time to work toward a personal goal; time to show my kids that I enjoy movement simply because it helps me be happy, healthy, and strong!”—Marlena Shaw (RW+ member)

“It’s my time—no one asking me for anything. It’s me vs. me. Love the feeling after a long run.”—Spullins JB

“Running is just for me, and I run so I can be my best self. I don’t mean physically. Sure, I love how strong my legs feel when I cross a finish line or that good burn after a long run. But my best self is found when I hit the pavement and process whatever is going on in my life. I have two young kids (ages 3 and 14 months), and I am constantly being poked, pulled, and called. When I lace up my running shoes, the stress melts away and I am a better mother because of it.”—Melissa Hofstrand (RW+ member)

“To escape from reality for a brief moment and enjoy my ME time.”—Yuri Aguilar

“Sometimes to relax, regroup, and shake out anything bothering me… but usually to start my day off just right!”—Erin Carey Ryan

For My Health

“My health, specifically my heart.”—Kati Johnson (RW+ member)

“To maintain my health and challenge myself to reach new running goals.”—Gwen Jacobson (RW+ member)

“To fight bad genetics and hear my grandkids say, ‘Whoa, Grandma!’”—Michele (RW+ member)

“My asthma kept me from doing exercise for so many years. I’m running because I can finally do something I never thought possible.”—Patricia McHugh (RW+ member)

“To save my life. I am type 2 diabetic by way of having PCOS. By the time I was diagnosed with PCOS, I had developed full-blown diabetes. I run now to train for a half marathon I crazily signed up for and to get in shape for my first century ride next year. I will run and bike towards a cure.”—Stephanie Gold (RW+ member)

“I exercise and stay active so that I can be mobile and independent as long as possible as I get older. I choose running because it gives me such a great sense of accomplishment.”—Lisa Bartlett

“I run because last year I got Pulmonary embolisms in my lungs and now I want to improve my health and my lungs and spread awareness!”—Jennifer Cole

“Manage stress and support in quitting smoking.”—Aude Carlson (RW+ member)

“Keeps my AFib under control.”—Todd W. Peterson 

“I want to be able to walk well into my old age. I have family members who have significantly lost mobility due to their unwillingness to exercise.”—Amy Watkins (RW+ member)

“To control my type 2 diabetes! It works!”—Mike Shamus

For Someone Else

“I started running after witnessing my mom complete a marathon and was overcome with emotion when she finished. I began running the very next year and completed a half marathon with my mom and have been running ever since. Running does so many things for me. It’s my escape, it keeps me centered, helps me to focus, a confidence builder but more importantly allows me to follow in the footsteps of my mom and continue to honor her. I wear a shirt with a picture of her running our last race together so that she’s running with me. I love to run!”—Chantal (RW+ member)

“My daughter.”—Jesse Sturnfield (RW+ member)

“To keep my sanity. Also, I wanna show my kids if they work hard, don’t give up, and find a love for something, they can accomplish anything in life. When they’re tired, stressed, unhappy, just to channel in and get the work done. They’ve been there when I run my marathons and have shown support and encouragement, and I’ll do the same for them. My daughter joined cross country this year and wants to join again next year. My son is wanting to join as well.”—Angela Yawea 

“Because my dad ran. I lost him six years ago and clearing his flat I found his medal from Reading Half Marathon in 1988. Holding it inspired me to change. I have my dad’s and my medal from the same race together.”—Stumpy Taylor

For My Mental Health

“To keep my sanity!”—Libby Meyer (RW+ member) 

“It’s my therapy.”—Allie Haight

“Running is my ultimate stressbuster! As a middle-aged tech leader, husband, and father to two preteens, running generates all the right endorphins and energy to ensure I’m on top of my game—all of my games!”—Annu Kristipati (RW+ member) 

“Cheaper than therapy.”—Louie J. Frucci

“Running helps me dealing with my anxiety, my mental health, but especially this past year with grief. I lost my dad last year and couldn’t work out for two months. I was able to go back to working out thanks to running. Then I signed up for my first marathon. That was on the one-year anniversary of my dad’s passing. Running is my way to feel my dad close and be able to connect with him.”—Fadela (RW+ member)

“Because it has the power to mute my anxiety and self-doubt.”—Nicholas Kuiper

“Running makes me happy. It reduces my stress and anxiety and improves my mental health. It keeps my cardiovascular system strong.”—Suzanne Reisman (RW+ member)

“To stay calm in the chaos.”—Christine Starkweather

To Feel Powerful & Free

“Because it makes me feel powerful and healthy (sometimes only once it’s over).”—Laura (RW+ member)

“To be a real-life video game character.”—Erin Fan (RW+ member)

“Feels like I’m flying. Powerful and free.”—Tenaya Hergert

“I run because I want to be healthier in my 50s than I was in my 30s! And, also, running makes me feel powerful.”—Laura (RW+ member)

“Running gives me a voice.”—Becky Westcott Capazz

“It makes me feel strong and confident, that I can handle everything else in my day.”—Rebecca Eisenbacher (RW+ member) 

“To feel free, manage anxiety, accomplish increasing mileage.”—Barbara Saunders (RW+ member) 

“Total freedom. Slap your shoes on and be free.”—coach_shasonta

For Connection 

“Running makes me feel strong and is my way of meditating. I also love that I’ve been able to connect with people and make so many new friends through running. I enjoy seeing my fitness progression.”—Gisele Carig (RW+ member)

“For my mental health and human connection with friends.”—lizpowers76

“Refreshes the spirit. BTW: I can no longer run; I train and enter races as a walker. Have made many new friends who accept me for just being there.”—Lewis Silverman

“I have many reasons. I connect with my running partners on some runs. I connect with God on others. I find a sense of accomplishment. I like to test what my body can tolerate.”—Tim Thomas (RW+ member)

“When I’m alone, I run to quiet my mind. It is meditative and rejuvenating. I also run to be social. The running community is the best.”—Andy Romanelli (RW+ member)

“Makes 77 feel young and hanging around with younger runners is a whole lot of fun. Not to mention I’ve been loving going for a run for more than 46 years.”—Barbara Ann Morrissey

Because I Love Racing

“I want to improve my 5K time.”—Courtney Danko-Searcy (RW+ member) 

“The feeling I have on race day, within the first mile, that all the training is paying off.”—Mark Hopkins (RW+ member)

“My husband and I started running about six years when my son, who was about 12 at the time, had run over 25 5Ks. It took about a year until we were ready for our first 5K. We love running and training together. Running helps me at the end of a long teaching day, and it just feels so good after! We have since ran many 5Ks, some 10Ks, and two half marathons!”—Suzy Wintjen (RW+ member)

“It’s at the end of Ironman.”—Cheryl Turpin

“First, I began to improve my health, then I got hooked. Fifteen years later I am chasing my Six Star Medal.”—Jorge Mitey (RW+ member)

“It’s something I’ve always done since fifth grade. I got into racing 25 years ago. I love the challenge running gives me to constantly improve and get back out there whenever I’ve been injured or ill; and next month will one year since starting my first running streak! Most of all, I run because I love how it makes me feel. It has gotten me through the worst times in my life. Whenever I’m having a bad day, whether I’ve already gone running or not, I go running. It always calms me and makes feel better.”—Elle Escochea Grunert

So That I Can Indulge

“Because I love carbo loading.” —Bud Bjanuar

“I run so I can eat whatever I want and still be in shape!”—Christi Webb (RW+ member) 

“I run to eat poutine.”—Robin Bosse

“So I can drink beer!”—Kathy Davis Ward

“Because I am a chocoholic.”—Chantal Englebert

“Faster than walking and I like tacos.”—Shelly Pedergnana

“I run to eat crispy pata.”—Arrin Villareal

To Get Outside

“Fitness and peace of mind. Also, a great way to explore neighborhoods and the outdoors.”—Sue Padden

“The feel of being outside with my dog. Watching him enjoy the run lets me enjoy the run.”—Stan (RW+ member) 

“It’s my time with nature. It’s for me to clear my head and think.”—Assa Burton

“Running is my sanctuary. It’s where I can clear my mind, letting go of stress and finding clarity with each step. The rhythm of my feet hitting the ground is a meditative escape, helping me to focus and recharge. Physically, running keeps me in peak condition, building strength and endurance while boosting my overall health. But what I love most is being outside, feeling the fresh air, and soaking in the beauty of nature. Whether it’s a sunlit trail or a quiet street at dawn, running connects me to the world around me in a way nothing else can.”—Adam Scolatti (RW+ member) 

Because I Can

“This is my ‘stock’ answer. I do because I can and I can because I do.”—Chip Kidd

“Because I’m not ready to give up yet.”—Martha Rhine (RW+ member) 

“Because I was completely disabled, not able to move, stand, walk, talk, or do anything... stuck in the hospital for 13 weeks. When I was discharged and started to walk a little, I needed something to help me get some kind of life back. Running was it.”—Rob Snavely

“Because I’m 70, and not dead yet.”—Michele Glover

“Because I can. One day I won’t be able to and it’s not today.”—Mike Bravo

“Because one day I’ll be old and everything will hurt, and it’s the one thing in my life that lately makes me happy. When you’re running you forget everything. If you’re still thinking of debt, sadness, breakups, you’re not trying hard enough. Every day you have to push yourself.”—Miryam Hernandez

“Because I still can… at 73.”—Joanne Gile Michaelsen 

“Forty-five years, why stop now? Never regret going for a run.”—Leslie Kitching 

“Sixty-one years old. Been running since I was 15. Because a day without running is like a day without brushing your teeth.”—Sharon Graeber Hall 

To Prove it to Myself or Someone Else

“To prove I can. And prove my mind is more powerful than my body.”—Colton James

“Because I still can, and everyone tells me I can’t!”—Lloyd K Leverett

“To tell people I did.”—Chris S. Charlett

“I’m 55. Basketball days are over. The need to compete is still there, and even if that means competing with myself, running allows me to do that.”—Shawn Davis

Because I Hate How I Feel When I Don’t 

“I don’t know, but recently I injured my knee, and I was sad I couldn’t run. Thank god, it healed itself. I think running gives me inner peace.”—Jose Murga

“Because I hate the way my brain itches when I don’t.”—Joe Baron

“Because it’s better than smacking my family upside the head from being over stimulated. [It] helps my mental health.”—heatherbrubaker19

“I don’t like it until it’s over.”—Laurie Stinson Fuller

“So that I am tolerable to my husband!”—Dimitra Zakas

“It’s either that or sending my work computer flying out the window like a frisbee on the regular.”—Ayla Amon 

“It feels so good when I stop.”—Sarah Wiley 

Colin Farrell Ran the Most Memorable Celebrity Marathon of 2024—but Not the Fastest

See which stars ran 26.2 miles and set PRs this year.

After a dip in participation levels due to the COVID-19 pandemic, marathons are finally seeing an upswing in popularity. This year, you had a better chance of getting into Yale University (5 percent) than having your name selected in the New York City Marathon lottery (4 percent). 

While certain big shots prefer to stick to 5Ks or half marathons—or just like running to blow off some steam, like Kendrick Lamar—we’ve spotted stars in the crowds of some of the world’s largest races. The NYC Marathon, especially, is a popular destination for VIPs, with many celebrities choosing to raise money for charities. 

Here are some of the top marathon times—and most inspiring stories—from celebs in 2024.

Colin Farrell, 4:06:45

This wasn’t Farrell’s first marathon—he ran 3:53:14 at the 2021 Brisbane Marathon—but it sure was the most memorable. At October’s Dublin Marathon, the Irish actor finished in 4:06:45. But the time wasn’t important. Farrell, during the last 2.5 miles of the race, pushed his friend, Emma Fogarty, in a wheelchair. Fogarty has epidermolysis bullosa, a rare genetic skin condition, which can cause painful skin blistering. The pair raised nearly $1 million for Debra Ireland, a charity that helps fund research for the disorder.

Jennifer Connelly, 3:45:47

The actress, who won an Academy Award for portraying Alicia Nash in A Beautiful Mind, took on her first marathon on the streets of New York City in November. While she admitted she was nervous before the race, the Top Gun: Maverick alum looked like she had a blast, posing with other celebrity runners and thanking the famously boisterous New York crowd in a post-race Instagram post. She raised money for the cancer research organization Fred’s Team MSK. 

Chelsea Clinton, 3:45:51

Just behind Connelly in New York was the former first daughter. Clinton was low-key about running the five boroughs. She didn’t publicly announce her participation; instead, she told the world after the race, posting a photo with her mother, Hillary, who met her at the finish line. Clinton ran with her friend, Jen, in support of the nonprofit Every Mother Counts. 

Casey Neistat, 2:57:48

One of the most moving videos of the year was Neistat’s 12-minute documentary, “Sisyphus and the Impossible Dream.” In the video, Neistat, who has grown a massive following on YouTube since joining in 2010, chronicles his quest to break 3:00 in the marathon—ultimately a 17-year journey. He finally achieved his goal in December 2023 at the Tucson Marathon, where he ran 2:57:34. Before this year’s NYC Marathon, Neistat semi-jokingly asked his fans to refrain from waving to save him some precious seconds. It apparently worked; he nearly PR’d, running 2:57:48. 

Matt James, 3:00:41

Matt James has worn a lot of hats: Wake Forest football player, Bachelor star, and now chronic marathoner. The 33-year-old is a regular at the World Majors. This year, he nabbed a personal best of 3:00:41 at April’s London Marathon and followed it up with a 3:29:26 at the New York City Marathon. He told Runner’s World his dream marathon partner would be Gordon Ramsay, who owns an impressive 3:30:37 PR himself. “After the marathon, you’re guaranteed a fire meal,” James said.

Phoebe Robinson, 5:53:19

The comedian and writer started running in March 2023 and bookended her 2024 with the Boston Marathon (5:53:19) and NYC Marathon (6:06:52). After Boston, Robinson posted on Instagram a thought that most people have after completing their first 26.2: 

“I CAN. F***ING. DO. ANYTHING.”

Nev Schulman, untimed

Like Matt James, Schulman is a regular on the marathon circuit. He owns a PR of 2:58:54 from 2018, but lately, the host of MTV’s Catfish has focused on giving back to the running community. 

At Boston in the spring, Schulman was a guide for blind para-athlete Francesco Magisano, who finished in 4:29:43. But in August, Schulman broke his neck after a truck hit him while he was biking. Incredibly, Schulman recovered in time to guide Magisano at the New York City Marathon, where Magisano crossed the finish in 4:02:31. (Since Schulman was a guide, he’s not listed in the official results.)

5 Things Most Marathoners Shouldn’t Worry About

Marathon training can be overwhelming, but some things just aren't worth the stress

With the abundance of marathon training advice available today, figuring out how best to prepare can seem as daunting as the race itself. There are training plans for every ability level, books dedicated exclusively to the subject of marathon nutrition, and accessories for problems you probably didn’t know existed. For someone with limited time to dedicate to the inherently absurd pursuit of racing 26.2 miles, the question may arise: How much of this stuff do I really need to worry about?

Of course, the answer depends on your goals. Anyone looking to qualify for the Olympic Trials will be fine-tuning their training down to the last detail. But for the average marathon runners, it’s easy to miss the forest for the trees.

To help cut through some of the clutter and distill those aspects of marathon training that matter most, we consulted Mario Fraioli, a former collegiate All-American and head coach of the digital coaching service Ekiden. (He also writes a weekly newsletter called the Morning Shakeout.) Fraioli has coached several elite-level athletes, but we picked his brain about what the rest us should be most focused on.

There’s No Magic Marathon Diet

One reason long runs are indispensable to marathon training is that they give you a chance to practice taking in food and drink in a race scenario. When it comes to nutrition-related aspects of marathon prep, figuring out what will work for you in a race is more crucial than worrying about things like “carbo-loading” or trying to find a perfect marathoner’s diet.

Of course, a healthy diet will bolster your chances of racing well, and you’ll need to eat more as you burn more calories, but what constitutes a healthy diet for the average runner doesn’t dramatically differ from a healthy diet in general.

Ingesting gels during the late stages of a race, on other hand, poses a unique challenge that you should prepare for.

“In marathoning, fueling is the X-factor for a lot of people,” Fraioli says, noting that it’s essential to figure out beforehand how your body responds to taking on food after two hours of running. Then there’s the mechanics of it—things like learning to squeeze a plastic cup so you can drink its contents midstride without sending most of it straight up your nose.

“Drinking on the run­ is something a lot of people, even top pros, struggle with, because they don’t practice it,” Fraioli says.

You Don’t Have to Hit the Track

For most advanced marathon runners, training includes a combination of long runs at or near race pace, as well as short, fast interval workouts. If you can’t fit both into your schedule, it’s best to prioritize the former.

In recent years, fitness media has heralded the benefits of high-intensity interval training, or HIIT, often with the purpose of explaining how the short, fast repetitions can also benefit those preparing for long races. There’s no question that HIIT is a great way to build fitness quickly, but this shouldn’t obscure the fact that, ultimately, long runs are the closest simulation of what you’ll face in a marathon.

The bottom line is that while you can still achieve a very good result in the marathon without incorporating short intervals into your training, missing your long runs will lead to race-day disaster. (Case in point: 60-year-old 2:45 marathoner David Walters hardly runs any short stuff anymore, but, well, he’s still pretty good.)

“Even for most competitive marathoners who are not elite, they are running somewhere between two hours and 30 minutes and three hours and 30 minutes. That’s a lot of time on your feet,” Fraioli says. “Just from that standpoint, the long run carries a greater importance—so you’re comfortable being out on your feet and running that long.”

Focus on Your Own Training Plan, Not the Pros’

Fraioli has recently noticed a lot of very good amateurs trying to emulate the workouts of world-class runners. This is not a wise approach.

“Some runners look at all these wild workouts—40K at 95 percent marathon pace—and they’ll think, ‘Well, if this is what the top people in the world are doing, I’m going to tailor that to my own training,’” he says. “They don’t always realize that for these athletes, it’s their full-time job, and they’ve built up being able to handle that level of stress over the course of many years.”

Instead of trying to figure out what Galen Rupp is doing, the most valuable training log you can consult is your own. Fraioli has documented his training since his high school running days and says it’s like a personal reference text that provides healthy perspective on his entire running career. Such journals are a both great way to see how far you’ve come and an essential resource when it comes to planning your next training cycle.

Save the Racing Flats for When You Qualify for Boston

Yes, we’ve published articles about the benefit of racing in flats, and there have certainly been exciting innovations on this front, but for the majority of marathoners, the procurement of lightweight racing shoes is literally one of the last things they should be concerned about.

“I think racing flats falls into that last 5 percent,” says Fraioli. “Most people should look to optimize the other 95 percent of training elements first.”

If you’re new to marathoning, it’s advisable to complete a few races in the same running shoe you’re used for training, rather than opting for a lightweight model right off the bat. (For advice on picking the perfect shoe, look here.) Down the line, racing flats can increase running efficiency and help shave a few seconds off your finishing time, but they also offer less in the way of cushioning and support. Think of them as a reward to give yourself after your first breakthrough marathon performance.

Your Training Plan Is a Guide, Not an Instruction Manual

There’s no question that training for a marathon requires discipline, but discipline shouldn’t be confused with dogmatic adherence to a prescribed training plan. When putting together a workout schedule for a future race, it’s impossible to know how you’re going to feel on a particular day, eight weeks into your training. Furthermore, you probably can’t anticipate external factors that can cut into your time, whether that’s a workplace fiasco or sudden snowstorm.

Like elsewhere in life, flexibility is key. Once you accept the fact that you may be able to run only four days in a given week, you can focus on making sure to include those workouts that are most important—for example, the weekly long run mentioned above.

“I think there are too many people trying to cram 100 miles into what for them should be a 50-mile week, rather than thinking about what they should be prioritizing,” says Fraioli.

“You don’t want to chase [mileage] numbers for numbers’ sake. You want to prioritize the training elements that will yield the biggest returns for you, based on how much time you have available.”

Racing Super Shoes Will Be Lighter, More Responsive, and Likely Even Faster in 2025

New models from Adidas, Brooks, Hoka, On, Puma, and Saucony highlight a speedy new crop of racing and training super shoesEager to run a new personal best in the marathon in 2025? Or are you itching to crank out a quicker half marathon than you ran in 2024? Or maybe a fast effort in a trail race? The continued evolution of speedy shoe technology will be on your side. With new midsole foams and propulsion plate configurations, top-tier racing shoes will be lighter, more responsive, and presumably faster in 2025.

That goes for both road racing and trail racing super shoes that will be hitting running shops from late winter to early summer.Asics, New Balance, and Under Armour will have lighter and more energetic road racing shoes coming out by late spring, while Nike is expected to release its Ultrafly 2 trail racing super shoe in June. While those models are still under embargo, we’ve got the scoop on several race-day super shoes and high-performance training shoes unveiled at The Running Event trade show in November in the roundup below. We haven’t fully wear-tested these shoes yet, so it’s just a preview of what’s to come. When wear-testing is complete, we’ll produce both first-run reviews and in-depth multi-tester reviews with input from the Outside wear-test team and data from the Outside Gear Lab in Denver.2025 Road Racing Super Shoes

Adidas Adizero Adios Pro 4, $250

Approximate Weights: 6.0 oz. (women’s 8), 7.0 oz. (men’s 9)Heel-Toe Offsets: 6mm drop; 39mm (heel), 33mm (forefoot)Release Date: January

The Adizero Adios Pro 4 was released in limited numbers just before the Berlin Marathon in September, but it will hit stores in mass quantities worldwide in January. It’s been updated with a bouncier Lightstrike Pro midsole, a lighter, stronger stretch-mesh upper with internal locking bands, a new configuration of the Evo Pro EnergyRods, and an aggressive new geometry in which the forefoot rocker point is at 60 percent of the shoe’s length. Several Adidas pros raced in this shoe in the New York City Marathon, including women’s winner Sheila Chepkirui and men’s runner-up Evans Chebet.Brooks Hyperion Elite 4 PB, $250

Approximate Weights: 6.6 oz. (women’s 8), 8.6 oz. (men’s 9)Heel-Toe Offsets: 6.5mm drop; 38.5mm (heel), 32mm (forefoot)Release Date: February

Brooks has been working on enhancing its top-tier road racing shoes for several years. It released the Brooks Hyperion Elite 4 with its DNA Flash v2 midsole compound prior to the 2024 U.S. Olympic Trials Marathon last February, but early in 2025 it will release the Hyperion Elite 4 PB with the brand’s new DNA Gold supercritical midsole foam, a very light and responsive nitrogen-infused 100 percent Peba material, and a very light and airy knit-mesh upper.Brooks Hyperion Elite 5, $275

Approximate Weights: 5.8 oz. (women’s 8), 6.9 oz. (men’s 9)Heel-Toe Offsets: 8mm drop; 40mm (heel), 32mm (forefoot)Release Date: JulyBrooks had hoped to keep the Hyperion Elite 5 under wraps by showing it under embargo at The Running Event trade show, but someone leaked it so it decided to release the details and images of it. It has a DNA GOLD 100 percent PEBA foam midsole with a unique series of half-orb bubble configurations under the arch for optimal compression and decompression. It also has a very light and airy knit-mesh upper and minimal outsole rubber to keep it as light as possible.Craft Kype Pro, $300

Approximate Weights: 5.8 oz. (women’s 8), 6.9 oz. (men’s 9)Heel-Toe Offsets: 8mm drop; 40mm (heel), 32mm (forefoot)Release Date: March

Craft says the unique heel split design of its new Kype PRO racing shoe significantly reduces the contact surface area between the shoe and the ground, allowing for quicker toe-offs and a more efficient stride pattern. The skeleton-like carbon-fiber propulsion plate (developed in collaboration with Arris) embedded in the midsole of its Peba-based Xx midsole foam weighs less than half of an ounce and has a split heel design and enhanced stiffness The ultra-light AeroMesh knit upper is made from a durable mono yarn knit that offers support, pliability, and breathability, while the bottom of the shoe features a thin, lightweight rubber outsole was developed with Italian bicycle tire manufacturer Vittoria.Hoka Cielo X 1 2.0, $275

Approximate Weights: 7.0 oz. (women’s 8), 8.1 oz. (men’s 9)Heel-toe offset: 10mm; 48mm (heel), 41mm (forefoot)Expected launch: February

Bob Anderson: A Lifetime Dedicated to Running

Bob Anderson, born on December 28, 1947, in Manhattan, Kansas, has devoted his life to the sport of running. His journey began on February 16, 1962, and since then, he has consistently maintained an impressive regimen, averaging 46 miles per week of running and, more recently since 2023 walking/running.  

In 1966, at the age of 17, Bob founded Distance Running News, a mimeographed newsletter he produced from his home in Manhattan. In 1969, he rebranded the publication as Runner’s World, a magazine that played a pivotal role in the American running boom of the 1970s and beyond.

After selling Runner’s World to Rodale Press in 1984, Bob channeled his entrepreneurial spirit into founding Ujena Swimwear and Around Town Productions. In 2012, he introduced a groundbreaking new sport called Double Racing, a two-stage running event with a halftime recovery period. To promote this innovative concept, he established the Double Road Race Federation, further diversifying his contributions to the running community.

In 2014, Bob launched My Best Runs, a website dedicated to highlighting the world’s most intriguing and unique races. He also edits Running News Daily, a popular column that harkens back to his early days with Distance Running News.

Bob’s passion for running extends well beyond publishing and event organization. In 2012, to mark 50 years of running, he completed 50 races totaling 350.8 miles, achieving an average pace of 6:59 per mile. This extraordinary feat was captured in the film A Long Run.

In recent years, Bob and his wife Catherine have focused on global running initiatives. Their efforts brought them to Kenya, where they produced Double Racing events and established the Kenyan Athletics Training Academy (KATA) in Thika. This facility provides a unique environment for athletes to live and train. In 2024, they expanded their vision by opening Anderson Manor in Monforte da Beira, Portugal, which also serves as the home for KATA Portugal. Both locations attract runners from around the world, offering training opportunities in inspiring environments.

As Bob celebrates his 77th birthday on December 28, 2024, his enduring dedication to running continues to inspire athletes worldwide. His lifelong contributions have left an indelible mark on the running community, fostering a global appreciation for the sport.

'Now it is your turn' - Olympic champion Letsile Tebogo reveals how mother's last message prepared him mentally

Letsile Tebogo faced one of the most difficult moment in his life after the loss of his mother Seratiwa who was his biggest fan.

Paris Olympic 200m champion Letsile Tebogo has revealed how her mother's last message before she died made him accept the outcome.

Seratiwa passed away from breast cancer in May 2024, two months before the Paris Games. Her death interrupted Tebogo's season and led him to consider quitting the sport.

The 2021 world U-20 100m champion said it was one of the toughest moments in his life to accept that his mother was no more and that meant added responsibility for the then 20-year-old.

"I’m glad that when my mother saw that it was coming to an end, she told me: ‘I have tried to be strong my son, now it is your turn.’ So I think she was preparing me for what was going to happen," Tebogo told World Athletics.

Seratiwa was a huge influence on Tebogo's life and career. She advised him to switch from football to track and field, which was a move that paid off. Tebogo said that his mother was his greatest fan and that he carries her with him in every step he takes.

The 2022 200m African champion observed that he was left to take care of his little sister who is passionate about swimming. “It was not an easy journey and it was not an easy thing for me to overcome. I had to also be there for my little sister, be there for myself.

"My sister is 12. I don’t think she is going to follow in my footsteps because she is more into swimming, but she is proud of me,” he added.

In 2021, Tebogo became the first Botswana athlete to claim the 100m title at any World Championships level. He broke the 300m world record, running a time of 30.69 seconds on February 17, at altitude in Pretoria, South Africa.

These kettlebell exercises could be the key to your next PB

Bored of your stale strength training routine?  The kettlebell can be a runner’s best friend, and we have the perfect exercises to get you started. Kettlebells are a simple tool ideal for building strength where it matters most, and these exercises target your glutes, hamstrings, core and back—the same areas that take a beating from the repetitive impact of running.

Whether you’re aiming to prevent injuries or boost your speed and power, kettlebell training can deliver solid rewards in minimal time.

What makes kettlebells special? Unlike traditional strength moves, kettlebell exercises fire up multiple muscle groups at once, giving you a full-body workout that translates directly to better running performance on any terrain.

Kettlebell goblet squat

To do a kettlebell squat, hold the kettlebell close to your chest in the “goblet” position, keeping your elbows tucked.

Stand with your feet slightly wider than shoulder-width, toes pointed slightly out.

Lower your hips back and down like sitting in a chair, keeping your chest up and knees tracking over your toes.

Press through your heels to return to standing, squeezing your glutes at the top.

Kettlebell row

For a kettlebell row, place the kettlebell on the ground, hinge at your hips with a flat back, and rest one hand on a sturdy surface for support.

Grip the kettlebell with the opposite hand, keeping your shoulder away from your ear.

Pull the kettlebell toward your ribs by engaging your back, then lower it slowly with control. Keep your core tight and avoid twisting your torso.

Kettlebell swing

Stand with your feet shoulder-width apart and the kettlebell on the ground between your feet Hinge at your hips, keeping your back flat, and grab the kettlebell with both hands, squeezing your arms toward one another.

Hike the kettle back between your legs like a football snap, then thrust your hips forward to swing the kettlebell to chest height.

Let the kettlebell drop naturally, guiding it back between your legs as you hinge again—power comes from your hips, not your arms.

Kettlebell side lunge

Hold the kettlebell with both hands in front of your chest, gripping the handle securely.

Step out to the side, bending the stepping leg into a squat position while keeping the other leg straight.

Keep your chest lifted and shoulders pulled back as you lower yourself.

Push through the bent leg to return to your starting stance. This move strengthens lateral stability and mobility, key for runners navigating uneven terrain or sharp turns.

Stuck trying to figure out how heavy of a kettlebell you need? Experts suggest a weight range (for those new to kettlebell strength) of 12-16 kg (26-35 lbs) for men and 8-12 kg (18-26 lbs) for women, but everyone is unique. It’s important to adjust the size of your kettlebell so that you can maintain slow, controlled movements, focusing on form over weight or speed.

Do 10-12 repeats of each exercise and run through the circuit two or three times. As you get stronger, use heavier kettlebells or add reps.

'I like the excitement' - Decorated Dutch star Sifan Hassan reveals bold plans for 2025 after Olympic success

Marathon Olympic champion Sifan Hassan will concentrate in marathon in 2025 after a breakout year.

Paris Olympic marathon champion Sifan Hassan has revealed his excitement to fully major in marathons next year.

While she confirmed that she will combine both track and road races in 2025, She maintained that the marathon will be a priority for her.

The double Paris bronze medalist in 5000m and 10000m told World Athletics: “I think I’m going to do the track and road again, because I just want to do those things, a combination of track and road close to each other. Because I am very curious. I really like it because I don’t know for sure if it is going to happen. I like the excitement."

Hassan, who grabbed the 5000m gold in the Tokyo version of the Games, said she faced a mental battle regarding her chances in the marathon until at some point during the race she contemplated quitting. The three-time Diamond League champion pursued a marathon in 2023 and won both the London and Chicago marathons the same year.

This year, she took the Tokyo marathon course as well as the gruesome Paris course. “My first three marathons were all different and for the Olympic marathon, I was really fighting myself. One side of me said: 'concentrate on the marathon', the other side said: 'better that you do the track'. I was really struggling with myself. I didn’t have confidence I was going to win after the track," she said.

A bold Hassan said she will take an unpopular decision of doing four marathons in the near future even though that has never happened to any athlete. “One time, I want to do four marathons in a year – from February to February. I want to see if it is possible.”

'I’m trying to go and run a fast time'- Benson Kipruto eyes Tokyo Marathon title defense and record in 2025 after Olympic success

Benson Kipruto aims to defend his Tokyo Marathon title and achieve greater milestones in 2025 after winning bronze at Paris Olympic Games.

Olympic marathon bronze medallist Benson Kipruto has disclosed plans to defend his Tokyo Marathon title in 2025.

Next year’s edition of the event is scheduled for Sunday, March 2 and Kipruto is working around the clock to ensure he is ready for the challenge.

At this year’s edition of the Tokyo Marathon, Kipruto upset a strong field comprising former world marathon record holder Eliud Kipchoge among other stars to take the top prize.

Kipchoge, despite his familiarity of the event, ended up finishing distant 10th after winning the 2022 edition of the event.

With such a confidence boost, Kipruto went to claim the bronze at the Paris Olympic Games and has not looked back since then.

The Kenyan road running sensation is not resting on his laurels as he sharpens his talons for the next assignment. He will not be enjoying the festive season like other people since he will be deep into training.

However, Kipruto revealed that if opportunity arises, he will be looking to spend more time with his family and relatives.

“I’m preparing for the marathon next year, the first marathon of the year, that is the Tokyo Marathon and I’m preparing to go and defend my title,” Kipruto said in an interview with CGTN Africa.

“I hold the course record for this year and next year I’m trying to go and run a fast time and break the course record again.

“This festive season, I’ll be in training and not celebrating that much but I will try and enjoy with my relatives and family.”

Remembering his experience at the Paris Olympic Games, Kipruto explained that it was a great experience and expressed interest in representing the country once again.

The 2022 Chicago Marathon champion revealed that he was aware of the tough course and hard worked hard in training with the intentions of properly tackling it.

“Paris was a good experience for me…it was my first time to represent my country and the course itself was tough but I knew it, and I prepared well for it,” Kipruto said.

“I prepared for the tough conditions and I knew what to expect. Despite the course being uphill and downhill, the conditions were also hot but we managed.”

Age is no barrier for Dwain Chambers

The 46-year-old sprinter explains why he still enjoys racing after being voted AW masters male athlete of 2024.

When Dwain Chambers settled into his blocks at the start of the 60m final in the M45 age group at the European Masters Championships in Poland this year, he felt as nervous as ever. At his peak, he won world and European indoor titles in 2009 and 2010 over the same distance, yet racing against fellow veteran sprinters in Poland, he was the big-name athlete whose scalp everyone wanted.

“I took it very seriously because I knew I could lose,” he says. “I was two or three metres ahead on paper but I still had to go in and prepare the same way. I knew I couldn’t slip up, as one of the other Brits would steal my glory. They were raising their level to compete with me, but I also had to raise my game.

“I was still just as nervous as always before the race. I still had to go to the toilet the same number of times before the race! It wasn’t easy.”

Chambers prevailed in 6.93. A few weeks earlier he had run even quicker, too, with a world indoor record for his age group of 6.81 at Lee Valley. The performances were enough to see him voted AW Readers’ Choice Male Masters Athlete of the Year. 

He first shot to fame as a talented teenager in the 1990s with a couple of victories in the European Junior Championships over 100m. A rollercoaster career ensued with a much-publicised brush with the anti-doping authorities. In more recent years he has impressed onlookers with his ageless athleticism, often beating athletes half his age as he continues to streak to super-fast times in his forties.

How did he find the masters scene? “After years of big crowds as an international athlete, I thought ‘what’s it going to be like?’” he says. “I promised myself for years that I was going to do a masters event and I was overwhelmed with the support I got and also seeing all these older athletes still doing what they love.

“Okay, they’re not running crazy fast times but they’re out there doing their best. They’re all having fun and enjoying it, which reminded me why I loved the sport so much as a younger athlete before it got to a point where it wasn’t so much fun for a while.”

Did he ever imagine as a young athlete that he’d one day do masters athletics? “Not at all,” he admits. “It didn’t cross my mind as a youngster. You just live in the moment. You move from race to race and if you have a short break then you have a holiday and you’re back on the ride again soon afterwards.”

Chambers believes more former elite athletes should give masters competitions a go, too. “I think masters competitions should be part of an athlete’s responsibility as it helps raise the profile of the sport and helps with longevity and keeps you going,” he says.

“It can help athletes who are close to retirement but maybe don’t know what they’re going to do during the rest of their lives. They can keep their foot in the door by doing masters athletics while figuring everything out. Once you go from being disciplined for 10-20 years to suddenly being undisciplined, it’s not a good thing. Masters allows athletes to do the sport for the pure enjoyment rather than worrying about agents and contracts and stuff like that.”

After testing positive for drugs in 2003, Chambers received a ban from the sport and was lambasted by the media. At the height of his infamy, Niels de Vos, chief executive of UK Athletics at the time, called for him to be banned from the GB team. Yet the sprinter always maintained a policy of fronting up to his mistakes and gradually, over time, began to win over fans and journalists with his affable personality. As this AW readers’ choice vote proves, the former pantomime villain of athletics is now a respected and admired figure.

Today he advises youngsters to stay on the right track and avoid drugs. It has struck a chord with athletes and parents, too, as his Dwain Chambers Performance Academy has now been going strong for several years with half a dozen coaches and a couple of admin staff helping him deliver sessions to children at Lee Valley in north London.

“We’re teaching kids life skills through sport,” he says. “None of them are guaranteed to become world, European or Commonwealth champions but we’re hoping they will become decent human beings. Once they find that they have an interest in athletics, we know we can help them through that process.”

Outside of coaching kids, Chambers offers his services to footballers and celebrities as well. “It’s cool to be able to bring athletics training into the fitness world,” he says.

In parallel with his own sprinting, he plays “Sellebrity Soccer” for charity as well. “During the first five minutes of the first game, I was absolutely destroyed as I was only ever used to running for 10 seconds or so,” he smiles. “So I keep it safe and play right back. I can’t risk twisting my ankle or anything.”

He turns 47 in April and can still mix it with some of Britain’s best sprinters as he reached the semi-final at the UK Indoor Championships earlier this year. Given this, what are the secrets of his longevity?

Eating a relatively clean diet and resting more between his harder sessions are high up on his list of priorities. “At first I still had the mindset of a 20-year-old but my body wasn’t the same as a 20-year-old’s,” Chambers explains. “So I would train hard for a few days and then it would take two or three weeks to recover.

“I can’t rest a lot between training sessions like younger athletes. I am coaching and looking after my own kids and have other responsibilities during the day which doesn’t allow me to just put my feet up.

“So I decided to work on my nutrition, which is something that I’d never worked on before earlier in my career. Those who pay attention to everything will always beat those who are only doing 85-90 per cent of the work.

“We probably have fish and chips once in a blue moon and takeaway every Friday but I don’t go beyond that. I just stay disciplined.

“I also run fast only about once every 10 days now. In between I will just do tempo runs or recovery runs. And this works for me much better than if I try to do speed, speed, speed the whole time.”

Chambers believes he can run faster in 2025 than he did in 2024 and has an ambition – albeit he admits it might simply be a deluded fantasy – to get back down to closer to the 6.42 for 60m and 9.97 for 100m that he ran a few years ago.

“There is naturally an element of me that thinks: ‘I’ve still got it’,” he says. “I sometimes ask myself if I’m the equivalent of being ‘punch drunk’!

“Yes, I ran 6.81 this year but it’s not 6.40 or 6.20. I think I can still run those times, but is it my imagination running wild or it is a reality? And that’s partly what still drives me.

“I look at what I did when I ran those times in the past and I wonder what steps I can make to get back to that point. Whether I can still run those times or not, or even get close, I’m not sure. But that’s my pursuit of happiness at the minute.”

One thing’s for sure, if he loses his ability to be competitive then he’s not sure he will continue. “I don’t know how many years I will have to go at a good level. Once that disappears I think I’ll be done. I love the thrill of racing and nervousness and everything that goes with it.”

If Chambers was the man to be shot at during the European Masters Champs this year, then the reverse will be true at the UK Indoor Championships in Birmingham in 2025. He is planning to target the event and is looking forward to giving the younger athletes a run for their money.

“I want to do the trials again this winter,” he says. “If I’m lucky and if I can find that spark again, I might get to the European Indoor Champs again!”

'It’s just going to be a movie'- Erriyon Knighton ready to spice up rivalry with Noah Lyles as he waits for right moment

Erriyon Knighton is focused on improving at his own pace, embracing future rivalries with top sprinters and promising it will be 'a movie' when the time is right.

World 200m silver medallist Erriyon Knighton is just awaiting the right time to make his rivalry with top sprinters like Noah Lyles, Kenny Bednarek and Letsile Tebogo spicy.

The 20-year-old is not under any form of pressure to deliver at the moment and in fact, he is taking his sweet time and enjoying himself.

He disclosed that speaking of the world record at this time would be unrealistic and he is just on the mission of chasing medals until the right opportunity presents itself.

In an interview with Reuters earlier this year, Knighton noted that he makes his own rules and works under his own terms, understanding that people will still want to talk and compare him with other stars.

"Until I get old ... there's still going to be comments like, 'the young phenom' or 'I did this at this age'," Knighton told Reuters.

"They were expecting me to break the world record when I was like 19, 20 years old. But in reality it's just not like that."

Speaking of Noah Lyles, Knighton insisted that people should stop with the comparisons since athletes are very different.

The former world 200m bronze medallist insisted that when the right time comes, he will achieve what he has always been working hard for but now they should give him time.

"He's doing his thing right now. Everybody has their time and place in a rivalry. And I feel like just going on in the years once I get older, you know, it's just going to be a movie every time we step on the track,” Knighton asserted.

"I'm just not at the point where I'm like at my best, but I'm getting better," said Knighton. "When I reach my best, then we can talk about the world records."

Knighton has faced a few setbacks including being suspended by the Athletics Integrity Unit before being cleared to compete at the US Olympic trials where he finished third and secured a slot to the Paris Olympic Games.

In Paris, the American youngster narrowly missed out on the podium bracket with his fourth-place finish. Letsile Tebogo won the race as Kenny Bednarek and Noah Lyles came in second and third respectively.

Ruth Chepngetich leads the female participation in the San Silvestre Vallecana

The Nationale-Nederlanden San Silvestre Vallecana is once again dreaming of breaking records. Like the historic 2018, the end-of-year classic features a superlative squad, with great athletes who arrive in Vallecas with ambition and in excellent physical condition, the perfect mix that can lead athletics fans to experience a day for the history books on December 31.

In 2018, Kenyan Brigid Kosgei became the first athlete to break the 30-minute barrier at the Vallecana. Since then, the mark obtained remains unchanged as the top of the Nationale-Nederlanden San Silvestre Vallecana. But this year, an old acquaintance of the race, Kenyan Ruth Chepngetich, has decided to put the finishing touch to a 2024 to remember, and leave a mark of her quality on the streets of Madrid.

At the Chicago Marathon, Ruth Chepngetich lowered the world marathon record by almost 2 minutes (2:09:56), in a feat that left the athletics world speechless. After this heroic feat, Chepngetich arrives as the great female star of this Nationale-Nederlanden San Silvestre Vallecana, with the desire to achieve the victory that eluded her in her previous presence in the event (in 2020, when she was defeated by Yalemzerf Yehualaw) and challenge Kosgei's record.

In addition to her stratospheric marathon record, Chepngetich has a golden record with a world marathon title, and a triple of victories in the emblematic Chicago Marathon, as well as a best time in 10 kilometers on the road of 30:29, which she hopes to blow up in the Vallecana.

Alongside her, Ethiopian Adawork Aberta, from the always competitive NN Running Team, will seek to follow in the footsteps of other compatriots and team members who have triumphed in Vallecana, such as Yalemzerf Yehualaw herself. The 28-year-old athlete's best result was a seventh place in the Seville Marathon with 2:23:39 and has a personal best in 10K of 32:27. Meanwhile, the Mexican of Kenyan origin, Risper Besabwa, sixth in the 2023 Pan American Games in the marathon, will seek her personal best in 10K, which she has with 31:43, achieved in New Orleans (United States).

Festive fuel: transform holiday treats into long-run power

Embrace the season's flavors in these delicious and simple pre- or post-run snacks.

The holidays bring an abundance of delicious foods, many of which can double as excellent fuel for your winter runs. With a bit of creativity, you can turn seasonal staples into energy-packed snacks that are both festive and functional. Here are some fun ways to keep your energy levels up and your taste buds happy while making the most of holiday flavors.

Leftover love: re-imagine your holiday table

Stuffing muffins: Got extra stuffing from your big feast? Transform it into portable muffins. Mix your leftover stuffing with an egg or two and a bit of shredded cheese, then bake in a muffin tin until firm. These savory bites provide a mix of carbs and fats to fuel your next run. Bonus: the comforting flavors of sage and thyme might just boost your mood during those cold miles.

Mashed potato pancakes: Whip your leftover mashed potatoes into energy-packed patties. Add an egg and a tablespoon of flour, form into small cakes, and pan-fry in some olive oil until golden. These pancakes offer slow-digesting carbs that’ll keep you steady on long runs.

Festive fueling recipes

Cranberry Ginger Energy Bites

Ingredients:1 cup rolled oats1/2 cup almond butter1/4 cup honey or maple syrup1/4 cup dried cranberries1/4 teaspoon ground ginger

Directions: Combine all ingredients in a bowl, roll into bite-sized balls, and refrigerate until firm.

Why it works: These no-bake bites are quick to make and easy to pack. The oats provide lasting energy, while the cranberries and ginger add a festive zing, along with antioxidants.

Peppermint Cocoa Recovery Smoothie

Ingredients:1 frozen banana1 cup unsweetened almond milk1 tablespoon cocoa powder1/4 teaspoon peppermint extractA handful of spinach (optional)

Directions: Blend all ingredients until smooth, and enjoy it chilled.

Why it works: This smoothie delivers quick-digesting carbs from the banana and a touch of protein, while the peppermint flavor keeps it festive and refreshing post-run.

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

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

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

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

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

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

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

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

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

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

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

Build strength and confidence by mastering the progression run

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

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

Why progression runs work

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

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

How to structure your progression run workout

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

Get started with these workouts

Beginner-friendly progression

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

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

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

Cool down with 5-10 minutes of easy running.

Advanced progression for race-day preparation

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

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

Finish: Run 2K at 10K  race pace.

Cool down with 5-10 minutes of easy running.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

What is pea protein, exactly?

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

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

What are the pros and cons of pea protein?

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

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

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

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

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

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

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

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

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

The bottom line

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

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

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

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

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

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

Recovering a Sense of Charles Costa

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

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

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

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

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

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

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

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

Enduring the Trail

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

How Much Mileage Should You Run?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Here’s how each distance shakes out:

Marathon: Holding steady (or faster)

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

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

Half marathon: A minor slowdown

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

When It’s Time to Replace Your Running Shoes

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

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

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

What Is the Average Lifespan of Running Shoes?

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

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

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

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

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

Why It’s Important to Replace Running Shoes

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

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

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

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

How to Extend the Life of Your Favorite Pair of Sneaks

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

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

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

For all your other day-to-day activities and

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

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

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

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

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

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

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

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

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

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

Tola’s 2024 in numbers

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Should you ditch the data in 2025?

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

The study

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

More than numbers

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

Freedom to move

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

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

Is it for you?

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

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

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

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

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

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

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

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

Spanish Olympian given four-year ban for falsifying whereabouts documents

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

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

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

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

Katir’s whereabouts failures

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

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

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

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

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

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

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

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

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

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

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

Evans Ousuru • 19:04 - 08.12.2024

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

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

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

ATHLETICS

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

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

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

ATHLETICS

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

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

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

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

World Athletics president pushing cross country for 2030 Olympics

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

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

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

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

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

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

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

Is birth control affecting your race day performance?

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

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

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

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

Choosing the best method

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

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