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Kenya's Celestine Chepchirchir issued with three-year ban for doping offence

Kenyan runner Celestine Chepchirchir has been banned for three years after testing positive for a prohibited substance, forfeiting all recent titles and awards

Kenyan road runner Celestine Chepchirchir has been banned for three years from competing after being found to have violated World Athletics anti-doping rules.

The 28-year-old athlete provided a urine sample out-of-competition in Kapsabet on February 9, 2024 which tested positive for exogenous testosterone and its metabolites.

According to the official AIU statement, the laboratory in Lausanne, Switzerland, identified the presence of testosterone and its metabolites—Androsterone, Etiocholanolone, 5α-androstane-3α,17 diol, and 5β-androstane-3α,17 diol—as being of exogenous origin. 

"Ms. Celestine Chepchirchir did not have a Therapeutic Use Exemption that would justify the presence of these substances," the AIU confirmed. 

The ruling added that there was no departure from the International Standard for Testing and Investigations or the International Standard for Laboratories that could explain the adverse finding.

The athlete faced a mandatory four-year period of ineligibility for such a violation under the World Anti-Doping Agency (WADA) guidelines.

However, Chepchirchir's prompt admission of the violations and her acceptance of the consequences enabled her to benefit from a reduced three-year ban.

"The athlete did not reply within the initial deadline but subsequently signed an Admission of Anti-Doping Rule Violations and Acceptance of Consequences Form," the AIU reported.

Celestine Chepchirchir's ban will commence from March 26, 2024, the date on which her provisional suspension was first imposed.

Moreover, all her results post-February 9, 2024, will be disqualified, with all consequent titles, awards, medals, points, prizes, and appearance money forfeited. 

Rights of appeal against the decision are available to WADA and the Anti-Doping Agency of Kenya (ADAK), which could potentially take the matter to the Court of Arbitration for Sport in Lausanne, Switzerland. 

The AIU has confirmed that this decision will be publicly reported on their website as part of their commitment to transparency and fairness in the handling of doping cases in athletics.

This case marks another in a series of doping incidents involving Kenyan athletes a troubling pattern that has drawn global attention to the nation's sports programs.

Gotytom Gebreslase added to Hamburg field

Gotytom Gebreslase, the World Champion from Eugene 2022, has been added to the strong elite field of Sunday’s Haspa Marathon Hamburg.

The Ethiopian was runner-up at last year’s global championships in Budapest and has a personal best of 2:18:11. With this time she is the fastest woman ever entered into the Haspa Marathon Hamburg.

In the men’s race Bernard Koech returns to Hamburg as the defending champion. The Kenyan broke the course record last year with 2:04:09. Organisers expect to register a total of more than 35,000 runners for the 38th edition of the Haspa Marathon Hamburg. Over 14,000 of them are marathon runners.

“We have made a really strong development in recent years. In the past two editions there were three course records and world-class times. Now we have assembled another great field and it is quite possible that the course records come under threat once again,“ said the chief organiser of Germany’s biggest spring marathon, Frank Thaleiser.

Gotytom Gebreslase, who sensationally won her marathon debut in Berlin in 2021, hopes to still qualify for the Olympic Games. However because of the extraordinary strong competition for the three places she would probably have to smash the course record of 2:17:23 set by fellow-Ethiopian Yalemzerf Yehualaw two years ago. Nine Ethiopian women have run sub 2:17:00 during the qualifying period, which was supposed to end on 30th April but has now been extended by World Athletics to 5th May.

Getaneh Molla heads an impressive men’s start list on which seven athletes have personal bests faster than 2:05:00. The Ethiopian ran his PB of 2:03:34 when winning an impressive marathon debut in Dubai in 2019. However he has not run as fast again since then. In contrast course record holder Bernard Koech has already run sub 2:05 on three occasions. While fellow Kenyan Samwel Mailu had to cancel his start because of an injury, a debutant could be in for a surprise: Former Kenyan Abraham Cheroben, who competes for Bahrain, has a world-class half marathon PB of 58:40.

Ethiopian Olympic steeplechase finalist banned five years for EPO

Zerfe Wondemagegn, 21, will miss the next two Olympic Games due to a positive EPO test.

Zerfe Wondemagegn, an Ethiopian runner who reached the women’s 3,000m steeplechase final at the Tokyo Olympics and narrowly missed the world championship podium last year in Budapest, has been banned for five years by the Athletics Integrity Unit (AIU) after testing positive for two banned substances.

The 21-year-old was provisionally suspended by the AIU last November after traces of testosterone and erythropoietin (EPO) were found in an out-of-competition sample. According to the AIU, it received emailed testimony from an Ethiopian doctor stating that Wondemagegn had been given EPO as medicine to treat severe anemia and a kidney infection, but it “remained satisfied” she had broken anti-doping rules. The organization added that it had received a signed admission from the athlete last week.

Wondemagegn finished eighth at the Tokyo Olympics and fourth at the 2023 World Athletics Championships in Budapest. Two of the three samples in her case were taken while she was in Hungary (at worlds), and her result will be disqualified. Her fourth-place finish in Budapest earned her USD $16,000 in prize money.

Her suspension will leave her out of the 2024 Paris Olympics and run through October 2028, meaning she will also miss the 2028 Los Angeles Olympics.

Wondemagegn’s case is the latest in a series of doping cases in the women’s steeplechase event. The 2022 world champion, Norah Jeruto of Kazakhstan (previously of Kenya), is facing a doping hearing in June, five weeks before the Paris Olympics. World Athletics is appealing against an earlier decision to clear the runner. Jeruto has argued that ulcers and COVID-19 explain her irregular blood test results.

Kenyan Timothy Kipchumba triumphs at the Padova Marathon

The champion swept away the old record of the event that had stood since 2011, imposing himself with a time of 2 hours, 8 minutes and 22 seconds. Sixth place for Alessandro Giacobazzi from Modena. Record also in the women's half thanks to the Ethiopian Morine Michira Gesare.

The Kenyan Timothy Kipchumba won the Paduva marathon with the record time of 2 hours 08'22", a chronometric result which breaks the previous record of 2 hours 09'02" which dates back to 2011, set by the Ethiopian Tadese. Record also in the half marathon with the Ethiopian Morine Michira Gesare, who stopped the clock after an hour 08'30", improving the hour 09'06" of the Ethiopian Rahma achieved in 2021. But the technical aspect is combined with popular: between the almost 5 thousand of the competitive events representing 61 nations and the 20 thousand of the city races, there were at least 25 thousand participants in the Padova Marathon 2024.

The men's race

In the men's marathon up to the nineteenth kilometre, a group of seven athletes led the race together: Kipchumba, Kipchirchir, Assen, Kalale, Kibet, Mogos and Ademe, with the latter breaking away several times to rejoin after a few metres, losing ground , however, from then on. Moving on to half time, near the splendid Villa Cavalli in Teolo, around the hour 4'06", a new selection was recorded between the thirty-first and thirty-second kilometre, when the Kenyans Kipchumba and Kibet and the Eritrean remained in command Mogos, "escorted" by bike by his friend Eyob Faniel. The first two pulled away around the thirty-fifth kilometre, with a new break from the winner around the Bassanello bridge. But it is significant to note that Kibet, who had started the race at "hares" altitude, also crossed the finish line under the time of the previous race record in 2 hours 08'47", with Mogos third in 2 hours 09'32" . Also noteworthy is the sixth place of Alessandro Giacobazzi (Aeronautics) from Modena: the 2022 overall Italian champion finished in 2 hours 17'56”.

The women's race 

In the women's field, success for the Kenyan Lenah Jerotich, who after the bronze medal at the 2023 Turin marathon prevailed in Padua, signing her new personal best in 2 hours 31'47”. She remained in the group until the thirtieth kilometer with Mekonnen, Jepkemei and Rholex, and from the thirty-fifth only with Mekonnen and Jepkemei, she made a strong change of pace before the 40th by taking off alone.

Moroccan winners at Enschede Marathon Taoufik Allam was victorious in the men's race and Oumaima Saoud won in the women's race

 With a record number of participants and several great winners, the Enschede Marathon was a great success on Sunday, April 21. “We have implemented various changes in recent years,” says Sandra Melief, director of Enschede Marathon. “And that is now paying off. What a great day it was last Sunday! We only saw excited and happy faces.”

Full and half marathon winnersThe participants of the Demcon Marathon and Mazars Half Marathon started at 10 a.m. under almost ideal conditions, although the wind seemed slightly stronger than expected. The men turned it into a real, but tactical, race in the 2nd part of the Demcon Whole Marathon . It was the Moroccan Taoufik Allam who, like a predator, eliminated his opponents one by one and took the win in 2:08:58. Kenyan Noah Kipkemboi finished 2nd at 8 seconds .

Among the women, Oumaima Saoud recorded the fastest time with 2:27:16.

The fastest Dutchman in the marathon was Gert-Jan Wassink in 2:23:33. Among the women, Elizeba Cherono Franken was the fastest, running 2:32:07 in her comeback marathon.

Enschede's Martijn Oonk was the big winner at the Mazars Half Marathon. He ran the 21.1 kilometers in a time of 1:08:28. The fastest woman over this distance was the German Joleen Gedwart in 1:14:28.

International appearance Just like last year, the start and finish of all distances took place on the Boulevard, with Van Heekplein set up as a pleasant meeting place for participants, supporters and visitors.

The total number of participants at the Demcon Marathon showed that the entire marathon remains popular in Enschede, says Melief. “This year there were almost 2,000 participants at the start of the longest distance. That is more than ever.” The participants no longer come exclusively from the region, she continues. “We see that Enschede Marathon now has an international appeal, which applies to all distances. No fewer than 35 different nationalities were present this year. It was striking that among the 15,000 participants, 1,470 participants came from Germany.”

Twee van EnschedeA special mention deserves the 'exercise event' the Twee van Enschede, which was organized the day before, on Saturday evening. Because although the Enschede Marathon is a top event in terms of sport, the organization also believes it is important to involve people who are at a distance from exercise. “That is why we organized the Twee van Enschede for the second time together with SPortal and the Municipality of Enschede. This is a cheerful and casual exercise event where fun is central. There is no timekeeping: everyone could participate at his or her own pace.” The route of two English Miles (3.2 km) led straight through the city center of Enschede with start and finish on the Oude Markt. “It was a cheerful party with only happy and enthusiastic participants. We are also proud of that, because that is also the Enschede Marathon!”

The 41st Vienna City Marathon was won by ethiopian Chala Regasa

The 41st Vienna City Marathon has its winner. The Ethiopian Chala Regasa won on Sunday in 2:06:35 hours. The best Austrian was Mario Bauernfeind, who crossed the finish line after 2:14:19 hours. Nazret Weldu triumphed in the women's race in 2:24:08.

Regasa secured the first Ethiopian VCM victory since 2015, when Sisay Lemma won in 2:07:31. Regasa himself had only competed in one marathon before that, finishing fifth in Rotterdam in April 2023 in 2:06:11. However, he had already been to Vienna in 2019 when he paced Eliud Kipchoge in his 1:59 "lab race" in 2019, including on parts of the VCM course. "I'm not here to hold back," Regasa said on Thursday - and put his plan into action.

Bauernfeind beats HerzogIn the end, he had a huge lead of more than four minutes over the second-placed Kenyan Leonard Barsoton. Bauernfeind clearly won the duel with ÖLV record holder Peter Herzog for the best ÖLV athlete and was also ranked among the European leaders in this race. Herzog was a good minute behind his compatriot. "This is a dream come true for me," said a delighted Bauernfeind.

Mayer defies her periodJulia Mayer was unable to match her ÖLV record, but her performance was almost as impressive as the magnificent 2:26:43 in Valencia. "Unfortunately, I'm going through a difficult phase at the moment, I'm on my period," Mayer reported at the finish. "But I've already been able to prepare myself mentally for it. But it was a really good performance today and I'm proud of it." She finished tenth and second best European in 2:31:25. "That's also a respectable result."

Austrian victoryThere was an Austrian victory in the half marathon. The 19-year-old Timo Hinterndorfer from Vienna ran with the marathon leaders and completed the distance in a new personal best time of 1:03:05 hours, just two seconds slower than the VCM leaders. Just two weeks ago, Hinterndorfer had won the Linz half marathon in 1:03:25. Timon Theuer in 1:05:45 and Thomas Messner in 1:06:29 completed an Austrian triple victory.

The race took place in better conditions than had been feared from the forecast. Even at the start area, the 35,000 athletes, including the side events, were greeted by sunshine, temperatures were in the low single digits and the wind was not as disruptive as expected.

Alexander Munyao Wins Men’s Race at the 2024 London Marathon

The 27-year-old broke away from Kenenisa Bekele, who finished second in a new masters world record.

For the second time in the past week, the men’s winner at a World Marathon Majors crossed the line in survival mode. Six days ago, it was Sisay Lemma holding on to win Boston. This morning, it was Alexander Munyao in London. The Kenyan survived a strong move in the 18th mile to win in 2:04:01.

Kenenisa Bekele, arguably the greatest male distance runner in history, placed second in 2:04:15, four seconds faster than the masters world record he set in Valencia last December. The 41-year-old Ethiopian superstar was, surprisingly, largely responsible for the 4:35 18th mile that broke up what had been a nine-man pack.

By 35K (21.7 miles), the race was down to Munyao and Bekele. The two shared the lead more because of doing the best job of recovering after the earlier push than because they were speeding up. Munyao then got half a step on Bekele early in the 22nd mile, and broke him for good over the next mile.

Once they were dropped by Munyao and Bekele, the other earlier members of the lead pack that hit halfway in 61:29 suffered significantly. Tamirat Tola of Ethiopia, the 2022 world champion who broke the New York City course record last November, had looked eager to take over after the final pacer exited the course a little before 30K. Instead, Tola lost more than 20 seconds to the leaders before 35K, and dropped out before 40K.

The severe disintegration of the lead pack led to third and fourth place going to British runners who had been paced more moderately early on. Emile Cairess finished third in a personal best of 2:06:16 after being in 13th place at halfway (62:50). Mahamed Mahamed placed fourth in 2:07:05, also a personal best. Both men are now likely to be named to the British team for the Olympic Marathon, which will be held on August 10.

Munyao and Bekele were also running in part to secure spots on their Olympic teams. Munyao’s win, combined with his 2:03:13 PR and runner-up finish in Valencia in December, makes a good case. Bekele’s bid is even stronger. With Tola’s poor showing and Bekele’s second strong marathon in a row, will Ethiopian selectors recognize that a three-time Olympic and 19-time world champion deserves to toe the line in Paris?

Brian Shrader, the lone U.S. elite entrant, placed tenth in 2:10:50.

Canadian Boston Marathon age-grouper shares tips for running as we age

Sandy Rutledge began running in his early 60s; he has run the Boston Marathon four times. The Nova Scotian clocked an impressive 3:31:38 at Monday’s 128th running of the famous race, earning him second place for his division and top Canadian in that age bracket.

“It was a slower than normal Boston, with the heat,” Rutledge told Canadian Running after his race. “I backed it off and went a little slower than last year, because I didn’t want to push it and not finish.”

After a decade of running, Rutledge knows what he needs to do to stay competitive, but above all else, he’s looking at his longevity in the sport. “My goal is to run as long as I can,” he says. “In my 60s, I could run seven days a week and over 100 kilometres per week, but I’ve now backed that off to five days a week and lower volume,” he adds.

Rutledge has completed around 19 marathons and several shorter-distance races. And he has stayed relatively injury-free, thanks to a couple of key regimens that anchor his weekly training.

“I take Tuesdays entirely off running, and I do strength training,” he says, acknowledging that the consistency of these sessions has helped his healthy running streak. “I focus on the core in these… as we age, many people tend to develop back issues, and I’m no exception.”

Rutledge also shared that 20 to 30 minutes of daily stretching, often before his runs, has also played a big role in injury prevention.

As his career in real estate has wound down, Rutledge is grateful to running for helping him keep a daily routine, and a sense of purpose. “I wake up at 5 a.m.–I’m a morning person,” he says. “Running has brought me a sense of youth. I have continued doing most of the things I could do when I was younger, and I think running has done that for me.”

Having taken up running later in life than many other runners, Rutledge encourages anyone to give it a try if they’re curious, no matter their age. “I started really slow,” he says. “It began with walking and then adding in some running slowly… maybe a kilometre to start, and building up from there.”

Rutledge has no plans to slow down. “I’ve heard that most people have a 15-year life cycle in the marathon, and I’m 10 years in,” he says. “I’d like to keep running marathons into my 80s, but as long as I can keeping running five days a week, I’ll adjust the speed and the distances of my races, if I need to.”

Rutledge is looking forward to, hopefully, running the Athens Marathon later this year or next.

“That’s where it all began,” he says of the marathon. “I think we all owe it to the running gods to do that one at least once.”

The Surprising Way Air Hunger Limits Your Endurance

The fitter you get, the more likely you are to feel that you can’t get enough oxygen during hard exercise

Our lungs and airways are “overbuilt,” according to exercise physiologists. Though we gasp and pant during heavy exercise, that’s not what actually slows us down. Instead, the bottleneck is the heart’s ability to pump oxygen-rich blood to the muscles, or the muscles’ ability to make use of that oxygen. That’s why the heart and muscles get bigger and stronger in response to training, while the lungs stay the same: we already suck in more oxygen than we’re able to use.

Or maybe not, according to a new study in Medicine & Science in Sports & Exercise that takes a fresh look at what it means to be out of breath. It turns out there are different subtypes of breathlessness. Your chest might feel tight; or your breathing muscles might feel overworked; or you might feel that you can’t get enough air in. That last one, sometimes called “air hunger” or (more scientifically) “unsatisfied inspiration” is usually associated with lung conditions like chronic obstructive pulmonary disease. But the new study finds that about a third of healthy adults experience air hunger during all-out exercise—and it’s the fittest people who are most susceptible.

The study, led by researcher (and accomplished mountain runner) Jordan Guenette and graduate student Olivia Ferguson of the University of British Columbia, reanalyzed earlier results from lung-function tests completed by 321 healthy adults between the ages of 19 and 40 in labs at the University of British Columbia and McGill University in Canada. Among the tests was an incremental cycle to exhaustion, after which subjects were given a list of 15 phrases that described subjective sensations of breathlessness and asked to pick which ones applied to them.

Four of the phrases corresponded to air hunger: “I cannot get enough air in,” “I cannot take a deep breath in,” “My breath does not go in all the way,” and “I feel a need for more air.” Those who picked at least three of those four phrases were classified as having air hunger. Healthy adults usually associate breathlessness with the perception that their breathing muscles are working really hard, rather than with air hunger. But to the surprise of the research team, 34 percent of the subjects fell into the air hunger category.

Air hunger doesn’t necessarily mean that you’re truly short of oxygen—but it feels that way, which is enough to create problems. There are two distinct dimensions of breathlessness: the sensory experience (what it feels like) and the affective/emotional response (how you react to that feeling). Air hunger is a sensory experience, but it’s tightly linked to a negative emotional response. No one likes to feel that they can’t get enough air in. In patients with lung disease, the feeling of air hunger is a major deterrent to exercise even when it doesn’t directly compromise exercise capacity.

To figure out if the same thing happens in healthy adults, the subjects were also asked to rate the discomfort in their legs on a scale of zero to ten, do the same for breathing discomfort, and make as estimate of how much their decision to give up in the exercise test was due to leg and breathing discomfort, respectively. Sure enough, breathing discomfort was higher in the air hunger group, and about half of them said that it played a part in their decision to quit, compared to less than 30 percent in the non-air hunger group.

One sign that this breathing discomfort wasn’t all in their heads is that the air hunger group had stronger markers of “critical inspiratory constraints” (CIC)—that is, limitations on their ability to breathe more deeply. When your body detects that carbon dioxide levels in your blood are rising, it automatically triggers deeper breathing to flush out the carbon dioxide and get more oxygen in. But if you have CIC, you’re at a point where it’s hard to inflate your lungs any further, so there’s a mismatch between your desire to inhale and your ability to do so. Sure enough, the people in the air hunger group had several indicators of more severe CIC. For example, they had a smaller peak inspiratory capacity (the maximum volume of air they could inhale), and a smaller increase of inspiratory capacity during exercise.

The next question is what determines who suffers from air hunger and CIC. One difference between the groups is that those with air hunger had, on average, higher VO2 max by 1.5 percent, and reached a higher peak power output by 3.4 percent. They were also breathing faster at exhaustion (50 breaths per minute compared to 47) and sucking in more air (120 liters per minute compared to 116). “Contrary to popular belief,” Guenette points out, “exercise training doesn’t improve lung capacity.” So one version of the story is that fitter people can push themselves harder for longer, but their lungs aren’t equipped to handle the higher load, so they’re more likely to approach their breathing limits.

On the other hand, while the differences in VO2 max are statistically significant, they’re pretty subtle. Could there be other factors that dictate who suffers from the feeling of air hunger—something in the structure of the lungs or the strength of respiratory muscles? Is it a function of how the brain and central nervous systems respond to a given level of oxygen and carbon dioxide in the blood? None of this is clear yet, and neither is the crucial question of whether there’s anything you can do about it. There’s been a lot of research over the years about the idea of training your breathing muscles (including some by Guenette), and one of the theories is that any performance benefits are more about changing your subjective response to the feeling of breathlessness rather than actually delivering more oxygen to your muscles. That might be one way of combating the feeling air hunger; another possibility is the asthma medication salbutamol, which Guenette hopes to study further.

For now, what I take from this study is that I need to rethink one of my standard pieces of advice to beginner runners. Feeling out of breath is one of the dominant sensations when you first start running, but I’ve always assured people that it’s a feeling you get used to, and not something that really limits your performance. It turns that, for at least some people, that’s not true. My sense is that the recent hype about “better breathing” has far outpaced the evidence, but it’s clear that we still have a lot to learn.

Kepchirchir breaks women-only world marathon record in London

Olympic champion Peres Jepchirchir smashed the women-only world record by 45 seconds at the TCS London Marathon, winning the World Athletics Platinum Label road race in 2:16:16* on Sunday (21).

In what was widely regarded as one of the deepest and highest-quality women’s fields ever assembled, the three-time world half marathon champion sprinted away from world record-holder Tigist Assefa, 2021 London winner Joyciline Jepkosgei and last year’s runner-up Megertu Alemu – all of whom finished inside 2:17 – to notch up her third victory in a World Marathon Majors race.

Jepchirchir’s compatriot Alexander Mutiso Munyao made it a Kenyan double, winning the men’s race in 2:04:01 to defeat Ethiopian distance legend Kenenisa Bekele by 14 seconds.

No secret had been made of the fact that breaking Mary Keitany’s women-only world record of 2:17:01 was the big target for the women’s race. With that at the forefront of their minds, a lead pack comprising all the big contenders soon detached themselves from the rest of the field and blazed through the first 5km in 15:44 – comfortably inside 2:13 pace.

They maintained that tempo through 10km, covered in 31:26, and at this point they were 67 seconds ahead of Ethiopia’s Tsige Haileslase, the closest challenger to the lead pack.

The front group – which included Assefa alongside past London winners Jepkosgei, Yalemzerf Yehualaw and Brigid Kosgei – got to 15km in 47:37. Soon after, Sheila Chepkirui – the runner-up in Berlin last year – started to drift off the pack.

Not long after passing the drinks station at the 20km point, 2019 world champion Ruth Chepngetich lost contact with the leaders. It meant that just seven women remained in the pack as they reached the half-way point in 1:07:04 – the second-fastest half-way split ever recorded in London, and putting them on schedule to smash the women-only world record by almost three minutes.

Kosgei was the next to drift back, and with the pacemakers having done their job, it left six women out in front: Jepchirchir, Assefa, training partner and Dubai marathon champion Tigist Ketema, 2022 London winner Yehualaw, 2021 London champion Jepkosgei, and 2023 London runner-up Megertu Alemu.

The sextet ran together through 25km (1:19:38) and 17 miles, but Ketema and Yehualaw were unable to hold on for much further and started to lose contact, leaving four women – Assefa, Jepchirchir, Jepkosgei and Alemu – to battle it out for the three podium places.

The difference between 25km and 30km, 16:18, was the slowest 5km section of the race. The lead quartet was either starting to feel the effects of their early efforts, or they were starting to bide their team for an anticipated surge in the closing stages.

With 1:44 on the clock, the four leading women managed to navigate their way around the two lead vehicles that had been forced to stop due to a wheelchair racer who was experiencing some technical difficulties.

Assefa and Jepchirchir both took turns testing the waters by making subtle surges to see how their opponents would respond, but their overall pace continued to drop and they reached 35km in 1:52:48, putting them on course for a 2:16 finish.They passed 40km in 2:09:13, still running side by side. It was clear that no one else other than these four would be claiming places on the podium, but predicting a winner – and, indeed, the athlete who’d miss out on the podium – was still impossible with less than two kilometres to go.

As the clock ticked to 2:15, with little more than a minute of running left, Alemu was finally dropped. Seconds later, Jepchirchir unleashed her trademark finish to leave behind Jepkosgei and Assefa.

The diminutive Kenyan charged through the finish line in 2:16:16, finishing seven seconds ahead of Assefa. Jepkosgei (2:16:24) and Alemu (2:16:34) followed soon after, making this the first marathon in which four women have finished inside 2:17.

Jepchirchir will now turn her attention to defending her Olympic title in Paris in less than four months’ time where she’ll aim to become the first ever back-to-back women’s marathon gold medallist in the history of the Games.

The men’s race played out in similar fashion with a surprisingly large group remaining together into the second half before the final few contenders were left to battle it out in the closing stages.The late Kelvin Kiptum’s world (2:00:35) and course (2:01:25) records were not being targeted by the elite men, but a lead pack of 12 nevertheless set off as a respectable pace, going through 5km in 14:35 and 10km in 29:03.

They remained together through 15km (58:20) with the likes of Munyao, Bekele, 2022 world champion Tamirat Tola and 2021 Chicago winner Seifu Tura all in the lead pack.

They reached half way in 1:01:29 with 10 men still running together, more than 80 seconds ahead of Britain’s Emile Cairess, who was running alone in 13th place. France’s Hassan Chahdi soon drifted off the lead pack, and eight men were in the pack at the 30km point (1:27:20).

With 1:30 on the clock, big changes started to happen. The lead pack was down to five men: Munyao, Bekele, Tola, Ethiopia’s Dawit Wolde and compatriot Milkesa Mengesha.  Less than 10 minutes later, Tola and Wolde had dropped back, leaving Bekele, Munyao and Mengesha as the lead trio. Mengesha lasted five more minutes before he, too, succumbed to the pace, unable to stick with Munyao and the 41-year-old Bekele.

Just before the clock ticked over to 1:55, Munyao finally dropped multiple world and Olympic gold medallist Bekele, who was visibly struggling to match the Kenyan’s pace.

Munyao maintained his lead to the finish, eventually winning in 2:04:01 to Bekele’s 2:04:15, the fastest time ever by an athlete over the age of 40.

With several of the leading contenders dropping out in the closing stages, Cairess came through to take third place in 2:06:46 ahead of fellow Briton Mahamed Mahamed, who clocked 2:07:05, both setting huge PBs.

Tamirat Tola aims to follow New York success with victory in London Marathon

Tamirat Tola feels a carefully planned build-up will give him every chance of adding the London Marathon title to his success in New York.

The 32-year-old Ethiopian – world champion from 2022 in Oregon – clocked a new course record of two hours, four minutes and 58 seconds when he won in Manhattan during November last year.

Tola hopes his meticulous preparations will allow him to again hit top form as he aims to be the first over the finish line on the Mall on Sunday afternoon, having come third last year.

Tamirat Tola of Ethiopia is the men's open-division winner, setting a course-record time of 2:04:58. #TCSNYCMarathon pic.twitter.com/VZRtRRrZxa

— TCS New York City Marathon (@nycmarathon) November 5, 2023

“(Winning in) London is not easy, but I worked hard to win New York and my training has all been OK since then, so I am ready,” said Tola, who also took the 2023 Great North Run title.

“Everything is good with what my coaches have prepared for me to win, so we can hope for a good result on Sunday.”

The late Kelvin Kiptum, who was killed in a car accident in February at the age of 24, set a new London Marathon record with victory last year.

While that mark of 2hrs 1min and 25secs is unlikely to be tested on Sunday, Tola is still confident of a swift pace.

“If we go together to help each other, then we will run with a better time,” Tola said.

“It depends on a pacemaker, but it is OK for me to go fast, and if it is a normal (pace) then that is also OK for me.”

Emile Cairess will lead Britain’s hopes in the elite men’s race, having finished sixth on his debut last year.

Cairess is aiming to better the Olympic qualifying mark to join training partner Phil Sesemann in the Team GB squad for Paris.

The 26-year-old, though, also has one eye on a long-term target of breaking Sir Mo Farah’s six-year-old British marathon record, which was set in Chicago.

“I have a time in my head. I will be trying to run maybe about three-minute kilometres,” Cairess said.

“Mo’s British record is something I definitely want to beat in the near future, but I am not looking at that this weekend.”

Scottish marathon record-holder Callum Hawkins will make his return in London following a number of injury setbacks, which included ankle surgery after the Tokyo Olympics.

Marc Scott, winner of the Great North Run in 2021, is set for a marathon debut, along with Mahamed Mahamed.

Canadian Boston Marathon age-grouper shares tips for running as we age

The Halifax runner took up running in his early 60s, and ran his fourth Boston Marathon on Monday.

Sandy Rutledge began running in his early 60s; he has run the Boston Marathon four times. The Nova Scotian clocked an impressive 3:31:38 at Monday’s 128th running of the famous race, earning him second place for his division and top Canadian in that age bracket.

“It was a slower than normal Boston, with the heat,” Rutledge told Canadian Running after his race. “I backed it off and went a little slower than last year, because I didn’t want to push it and not finish.”

After a decade of running, Rutledge knows what he needs to do to stay competitive, but above all else, he’s looking at his longevity in the sport. “My goal is to run as long as I can,” he says. “In my 60s, I could run seven days a week and over 100 kilometres per week, but I’ve now backed that off to five days a week and lower volume,” he adds.

Rutledge has completed around 19 marathons and several shorter-distance races. And he has stayed relatively injury-free, thanks to a couple of key regimens that anchor his weekly training.

“I take Tuesdays entirely off running, and I do strength training,” he says, acknowledging that the consistency of these sessions has helped his healthy running streak. “I focus on the core in these… as we age, many people tend to develop back issues, and I’m no exception.”

Rutledge also shared that 20 to 30 minutes of daily stretching, often before his runs, has also played a big role in injury prevention.

As his career in real estate has wound down, Rutledge is grateful to running for helping him keep a daily routine, and a sense of purpose. “I wake up at 5 a.m.–I’m a morning person,” he says. “Running has brought me a sense of youth. I have continued doing most of the things I could do when I was younger, and I think running has done that for me.”

Having taken up running later in life than many other runners, Rutledge encourages anyone to give it a try if they’re curious, no matter their age. “I started really slow,” he says. “It began with walking and then adding in some running slowly… maybe a kilometre to start, and building up from there.”

Rutledge has no plans to slow down. “I’ve heard that most people have a 15-year life cycle in the marathon, and I’m 10 years in,” he says. “I’d like to keep running marathons into my 80s, but as long as I can keeping running five days a week, I’ll adjust the speed and the distances of my races, if I need to.”

Rutledge is looking forward to, hopefully, running the Athens Marathon later this year or next.

“That’s where it all began,” he says of the marathon. “I think we all owe it to the running gods to do that one at least once.”

Runners Disqualified After Competitor Was Allowed to Win Race

Three runners seemed to allow Chinese runner He Jie to finish ahead of them at the Beijing Half Marathon. All four have now been disqualified.

In video footage of the Beijing Half Marathon finish line, three runners abreast who are in the lead subtly slow their pace and one motions with his hand for He Jie of China to pass them and win the race. The video has gone somewhat viral as many running fans found issue with Jie being essentially given the win. 

Jie ran together with the other men, Robert Keter and Willy Mnangat of Kenya and Ethiopian runner Dejene Hailu Bikila for the entire race, and Mnangat told BBC Sport that they were working as Jie’s pacers. “I was not there to compete,” Mnangat said. “It was not a competitive race for me.” 

Mnangat said the three African runners, as well as a fourth who dropped out before the finish, were hired to help Jie, the 25-year-old Chinese national champion and record holder (2:06:57) for the marathon, to a Chinese half marathon record. 

“I don’t know why they put my name on my bib/chest number instead of labeling it as a pacemaker,” Mnangat told the BBC. “My job was to set the pace and help the guy win but unfortunately, he did not achieve the target, which was to break the national record.”

He won in 1:03.44, missing the record by a little over a minute, while Mnangat, Keter, and Bikila tied for second place. 

However, after the Beijing Sports Bureau launched an investigation into the circumstances around Jie’s half marathon finish, all four runners were disqualified and required to return their medals and award money. The special committee investigating the situation found that the main organizers of the race had not been made aware before the race that Jie would be running with pacers.

“We deeply and sincerely apologize to the world and to every part of society, that we did not discover and correct the mistakes in time at this race,” the committee said in a statement. As punishment, Zhong’ao Lupao Sports Management Co., the main organizer of the race is losing its right to host the Beijing Half Marathon.

October the biggest month for marathons: Apple Heart and Movement Study

Apple has released an update on users’ walking and running workouts from the Apple Heart and Movement Study, which is based at Brigham and Women’s Hospital in Boston. 

The study found October to be, by far, the most popular month for marathons in the U.S.; more marathon-length workouts were run by Apple Watch users in October than any other month–but, surprisingly, every month of the study yielded at least five marathon workouts, even during the pandemic. November was the next most popular month, followed by April.

This makes sense, when you consider that three of the U.S.’s biggest marathons (Chicago, the Marine Corps Marathon in Washington, D.C. and the Portland Marathon) are all in October, November has the country’s biggest (New York City), as well as the Philadelphia Marathon and April has Boston (the third largest U.S. marathon). 

More on the study

Between November 2019 and Jan. 1, 2024, almost 200,000 U.S. Apple Watch users recorded at least one walking workout and almost 100,000 users recorded at least one running workout. One workout in five years may not sound like much, but it’s enough for researchers to identify people who exercise (as distinct from the general population who either do not exercise, or who don’t record their exercise on their Apple Watch) and to use their data for research purposes. All users in the study gave permission for their data to be collected and analyzed.

More than half of those almost 300,000 users did at least one 5K walking or running session during the study period. The study notes that the 5K distance is popular with those who are new to running, because it can be accomplished over a relatively short period and does not require the same time commitment or fitness as longer endurance events, such as the marathon.

As one might expect, for the highest percentage of people, their longest logged workout was 5K, and the percentage decreased steadily for the 10K, half-marathon and marathon; for less than two per cent of runners (defined as people who logged at least one running workout during the study period), the marathon was their longest logged workout. The study found that 1,507 participants ran a total of 2,623 marathons during the five years of the study.

New York runner receives marathon rejection email with his face on it

Getting into marathon majors like Boston and New York is hard enough, now picture the rejection email having your face on it. Well, that was the case for New York’s own Nick Parisi, as reported by NBC New York. Parisi applied for a spot in the 2024 New York City Marathon, only to receive an email with his own image giving finger guns, saying better luck next year.

When Parisi received the email on March 28, he did not expect to be the face of rejection. He also did not expect his rejection story to go viral. Almost 160,000 rejection emails went out from the New York Road Runners (NYRR), all of them with Parisi’s image on them. (But he was the only runner to see his own face.)

The photo generated the nickname Negative Nick online. “I did not expect to become an internet meme,” Parisi said. 

The story has a happy ending for Parisi, though. The viral photo reached the NYRR marketing team, and they felt they had to make it up to him. NYRR CEO Rob Simmelkjaer showed up at Parisi’s club Front Runners NYC last week, apologizing for the mix-up and offering him a guaranteed spot at the 2024 TCS New York City Marathon start line with the bib “Positive Parisi.”

Parisi, who ran his first marathon in New York last year, is entered in his second marathon this September in Berlin. A few weeks before he races New York again this year, he will be running Berlin in honour of his mother, who passed away in 2022 from a rare form of skin cancer (mucosal melanoma). He is raising funds for Fred’s Teams and Memorial Sloan Kettering Cancer Center in New York. To go along with the apology, NYRR will match Parisi’s final donation amount. He has raised nearly USD $2,000 so far.

There’s No Such Thing as Too Much Post-Workout Protein

A new study blows up the conventional wisdom about maximum protein doses for athletes.

One of the key articles of faith of modern sports nutrition is that your body can only use a certain amount of protein at a time. Opinions differ on what that amount is. It might be as little as 20 grams; it might be as much as 40 grams, particularly for older adults whose bodies are less sensitive to the muscle-growth-stimulating effects of protein. Maybe it needs to be expressed relative to body size, like 0.4 grams per kilogram of body weight, rather than as a fixed number. Those details don’t matter here; the point is that there’s a maximum.

The reason that’s important is that most North Americans eat lots of protein, but don’t spread it evenly throughout the day. A typical pattern might be 10 to 15 grams at breakfast and lunch, then 65 grams or more at dinner. That means that at breakfast and lunch, you’re not getting enough protein to max out the synthesis of new muscle protein. At dinner, on the other hand, you’re getting too much, so the excess will simply be burned for energy. The better solution, according to this logic, is to smooth out your protein consumption so that you’re getting at least 20 grams (or 40 or 0.4 grams per kilogram or whatever) at each meal, adding a protein-rich snack sometime during the day, and perhaps even another one right before bed.

That’s the conventional wisdom. So a recent study in Cell Reports Medicine from researchers at Maastricht University in the Netherlands, led by noted muscle physiologist Luc van Loon (whose vivid, no-nonsense advice I’ve written about previously), has generated plenty of buzz. In short, van Loon’s new data suggests there’s no upper limit on protein after all, and that huge doses of protein—they use 100 grams in the study, because that’s about how much protein they figured they could eat at a barbecue without force-feeding themselves—produce proportionately larger increases in the formation of new muscle.

The study involved 36 volunteers split into three groups. They each did a one-hour weight-training workout and then immediately downed a drink containing either 0, 25, or 100 grams of protein. The protein came from the milk of a Holstein cow that the researchers injected with a special carbon isotope tracer. This meant that one of the amino acids in the milk had a slightly different chemical form than usual, enabling the researchers to track the progress of the protein drink as it was digested and incorporated into new muscle proteins in the subjects’ bodies. (I once interviewed one of van Loon’s postdocs about an earlier “glowing cow” experiment, and he described the unexpected responsibilities he had to take on: “My job was to talk to them, brush them, and basically keep them in a good mood,” he recalled. “If the animal becomes stressed, milk production declines, so we treated them like princesses.”)

Anyway, the next part of the experiment basically involved sitting around for 12 hours and taking a bunch of blood samples and muscle biopsies to figure out what was happening in the subjects’ muscles following the exercise-protein combo. That combination is important: both resistance exercise and eating protein boost the formation of new muscle protein, but putting them together within a window of four to six hours produces a muscle-building effect that’s greater than the sum of its parts. The full suite of measurements and analysis is extremely complex (and free to read about, if you’re interested), but the most important parameter is how much new muscle protein is being synthesized, because that’s what (more or less) dictates how much muscle you’ll gain over time.

There are two key things about the study. One is the time frame: most previous studies only monitored muscle protein synthesis for six hours or less, so 12 hours provides a much longer window for the effects of a big protein dose to show up. The second is the protein dose: previous studies topped out at 45 grams, so it may have been hard to see big differences compared to, say, 20 or 30 grams.

Here’s the key result, showing protein synthesis over the 12 hours following the workout and protein drink. Black circles are the 100-gram group; grey circles are the 25-gram group; and white circles are the 0-gram control group:

The effect isn’t subtle: the 100-gram group is getting way more protein synthesis than the 25-gram group right away. And the biggest difference comes after the six-hour (i.e. 360-minute) mark: by that point, the 25-gram group is back to baseline, while the 100-gram group still hasn’t gone back to baseline even after 12 hours. The extra protein synthesis isn’t exactly proportional—that is, four times more protein doesn’t give you four times the synthesis—but it’s substantial.

There’s a straightforward conclusion here, which is that the idea of a maximum protein dose—at least, one at 40 grams or less—was wrong. You always want to be cautious about chucking away a whole bunch of seemingly settled science on the basis of a single study. But this study seems solid, and it has identified some clear gaps—in duration and protein dose—in the earlier studies that it’s overturning. So let’s assume for now that it’s correct. The question, then, is what it means for how athletes should eat.

For practical purposes, the real apples-to-apples comparison would have been 100 grams of protein versus four doses of 25 grams spaced four hours apart. Which pattern would produce more protein synthesis in that comparison? Nobody knows at this point. There are a bunch of other reasons that I’ll be sticking with three meals a day, including the fact that I really enjoy all my meals. As an endurance athlete, I’m also as conscious of my carbohydrate supply as I am of protein. And even for protein and muscle-building, there are lots of unanswered questions—like whether you’d need to time your workout around your 100-gram protein bomb. If I lift weights in the morning then get all my protein in the evening, or vice-versa, does that still work?

There are certainly people who are into the one-meal-a-day thing, and for these people this is an important result. In their discussion, van Loon and his colleagues note that their findings suggest that time-restricted feeding shouldn’t necessarily lead to muscle loss. For me, the main takeaway is that it’s probably not as important as I once thought to spread my protein perfectly throughout the day. That won’t change how I actually eat, because getting 25 grams of protein at every single meal has always been more aspiration than reality—but at least I’ll feel less guilty about it

Running with Your Dog Is Good for Your Health, According to Science

Running with your dog offers great health benefits for you and your four-legged friend. Here's what we know. We all know that running makes humans healthier. Lace up a pair of shoes and, before you know it, you’re experiencing a boosted immune system, stronger body, higher bone density, and enhanced overall wellness. In many ways, running provides athletes with a fountain of youth.

But running with your dog further maximizes those perks, allowing you to further capitalize on your time on the trail. It’s easy to write this idea off, claiming that dogs just make us happier, so, of course we’d love our doggy trail runs more than our solo runs. However, current research shows that owning and recreating with a dog not only boosts mental health, it also boosts your physical strength and fitness. After looking into the details, here’s what else we know about the benefits of running with your dog.Research consistently demonstrates that spending time outside has largely positive impacts on the human mind, helping to calm anxiety and depression while boosting concentration and attention. It turns out that owning a dog increases the amount of time that you spend outside. In fact, dog owners have been shown to spend three times the amount of time exercising than non-dog owners. Plus, your running endurance gets a huge boost when you grab your pet and hit the trails.

British runner and coach Holly Stables, a former elite international marathoner and mountain runner, said that sometimes the UK’s weather makes her want to train inside, but being a dog owner forces her to get outside. “Sometimes I want to go on the treadmill,” she said, “but I can’t because I have to take the dog out.”

She added that running with your dog is likely to make the pet stronger, which can be both a blessing and a curse. Once they reach that peak level of fitness, they need to more regularly blow off steam, making you even more accountable to getting outside.

Stables said that her dog is easily as excited to get out the door as she is (more on this later), a sentiment he conveys by sitting at the bottom of the stairs while she puts her running shoes on, which makes it really difficult to choose to leave him at home. However, finding the balance between taking your dog on a run and prioritizing your training can be tricky.“I think having a dog to run with, especially if you run a few times a week, is perfect. If you’re training really hard, it can be tricky,” she said.

For some runners, owning a dog might be just what they need to create a regular routine. Those who operate on a strict training schedule might find balancing doggy runs with training to be challenging. Or, in Stables’s case, sometimes she’ll take her dog out for the first few miles before dropping him off at home and continuing her journey.

Jeffrey Stern, a California-based runner and coach, agrees that owning dogs is more likely to get him out the door. “In my experience, most dogs want to get out and play and walk. It definitely keeps you active,” he said. “The daily walk, or even the daily double, is pretty non-negotiable. One of [my dogs] doesn’t like the rain; the other doesn’t mind the rain. But they’ve gotta get out. So even if we’re not running we’re walking or hiking. That’s definitely one of the benefits of having dogs—you can only be lazy to a point.”

Dog breeds and personalities vary widely, which means the effects of running with them may vary, too. Some dogs might be willing to sustain a fast pace for large chapters of time, while others might struggle with pacing or simply refuse to speed up.

Stern finds that his dogs increase the fun factor, and they often drive him to run faster. “I don’t run with them every day, but on the days I do we’re definitely moving,” he said. They add to his motivation, which can be a helpful tool on speed runs. “On days when I want to run fast, I’ll take them. They kind of know one speed until they drop (which is kind of the opposite of my training principle). I don’t think pacing is their strong suit.”

Stern’s dog’s relentlessness can be both a powerful tool and an Achilles’ heel. While the quality helps him increase his pace in some situations, it can be difficult to get his dogs to slow down their pace, which is why he’ll leave them home on moderate runs.Dog lovers almost immediately experience the feel-good release of oxytocin upon seeing a pup. Being around dogs not only makes many people happier, it also has a positive impact on their cardiovascular health.

A Swedish study that evaluated 3.4 million people between the ages of 40 and 80 with no history of heart disease found that dog owners had a 15 percent lower risk of cardiovascular disease. Additionally, dog owners are 31 percent less likely to die of heart-related conditions like strokes and heart attacks.

Not only do dogs seem to have a direct impact on heart disease, but they’ve also been shown to decrease heart rate and blood pressure in humans, meaning that they likely reduce stress and anxiety in conjunction with reducing heart disease risk factors.

Many of these benefits are reciprocal, meaning that dogs that run also experience a reduction in cardiovascular disease, too, while boosting joint health, respiratory function, and immune strength. And since dogs are also highly attuned to their owners, reducing your own anxiety and stress levels can help you to lower your dog’s levels, as well.Finally, you’re not the only one that experiences the runner’s high. Dogs also experience this phenomenon, according to a study that was published in the Journal of Experimental Biology. Like the human endocannabinoid high, the dog’s runner’s high can last anywhere from a few minutes to a few hours, leaving them in a better state of both physical and mental health, which can lead to longer lives.

Additionally, running with your dog not only makes them feel good, but it also seems to increase the human-pup bond. “My first pointer was the love of my life from the time he was a pup. They’re very willful. They can really test you. When I started running with him, he just clicked. He wanted to be with you. It was so cool to see,” said Stables.

While, admittedly, there isn’t a wealth of research that evaluates whether people who are more inclined to own a dog are simply more active, there does seem to be a link between dog ownership and wellness. The benefits of running with your dog extend beyond the experience of joy. They encapsulate everything from enhanced fitness and health, to more feel-good chemicals and positive mental health outcomes.

Do you want to hold yourself accountable to spending more time on trail? Are you looking for ways to improve your overall health? Chances are that taking a pup out might help. Although the specific benefits of running with your dog are varied, the movement certainly contributes to better overhaul health, consistency, and accountability for both you and your furry friend.

Kenenisa Bekele honors Kelvin Kiptum ahead of London Marathon

Kenenisa Bekele has honored the late Kelvin Kiptum's legacy ahead of a poignant London Marathon, reflecting on his profound impact on running.

Ethiopia's Kenenisa Bekele has expressed profound sentiments as he prepares for the upcoming London Marathon set for Sunday.

The marathon will be marked this year by the absence of world record holder Kelvin Kiptum whose life tragically ended in a car accident in February.

Kiptum, only 24 at the time of his death, had set a staggering course record at last year's London Marathon and had become a prominent figure in the sport.

Speaking to reporters, Bekele underscored the deep respect and admiration he and his fellow athletes hold for Kiptum.

“Kelvin of course, all of us miss him. Even within his short time, he has been setting an amazing history,” Bekele reflected.

 “The course record is also under his name and we are all remembering him."

Bekele added that Kiptum’s impact transcends his record-setting performances.

 “We put him in a special place in our heart because in a really short time he has done a lot for our sport,” he said.

With the race ahead, Bekele is aware of the challenges in surpassing the benchmarks set by Kiptum. 

The course in London demands a strategic approach, something Bekele is well accustomed to. 

“Most of the time in London, maybe the first half is a very fast start because of pacing, but with me it can depend,” he explained.

Other top contenders, such as Ethiopia’s Tamirat Tola, the reigning New York Marathon champion, are also entering the race with high expectations. 

Tola, optimistic about his preparation, remains focused on the present challenge. 

“My training is OK and my body is okay, so we will see (what happens) on Sunday,” he noted.

Before the race starts, memory of Kiptum will be honored with 30 seconds of applause a moment meant to reflect on his contributions and celebrate his life. 

Three simple core exercises every runner should make time for

Every runner knows core strength is one of the foundations for success in their sport. From helping you to stay upright while running to protecting your spine, the benefits of a strong core extend beyond just helping prevent injury.

With a myriad of core workouts available on the web, it’s easy to get overwhelmed when deciding how to target this massive muscle group. We’ve compiled four simple, yet effective, workouts that you can fit in before or after your run in just a few extra minutes.

1.- Plank

There are many plank variations, and the beauty of this exercise is that it requires no equipment. High plank (arms extended) and low plank (on the forearms) are the simplest versions, but side plank allows you to target the smaller muscles in the core, such as the intercostals. Add in some movement like plank walk-ups, and you have several options to rotate into your routine, ensuring you don’t get bored. Increasing the duration of a plank hold is another way to make this increasingly more challenging as you progress.

2.- Boat

Any runners familiar with yoga may recognize this one. Similar to the plank, boat pose can take several different variations that can increase or decrease its difficulty and target different areas of the core. You’ll feel a simple, still boat pose in your lower abdomen, but challenging yourself with some prayer twists brings the heat to the side abs, too. While in the posture, bring your hands to heart-centre and alternate touching one elbow on the ground at a time. Bicycle and simple crunches are another great option.

3.- Bridge

This one packs a lot of punch for how simple it is. In a successful bridge, runners will need to activate their glutes, another muscle group essential to injury prevention in running. As with the other two exercises, runners can keep this one simple or add single-leg movements to isolate the individual glutes and provide deeper strengthening.

Runners not currently doing extra core work will see the benefits with a few repetitions of these exercises weekly.

Ruth Chepngetich set to conquer 2024 London Marathon amidst elite competition

Ruth Chepngetich is targeting victory and a record at the London Marathon against a strong field as she eyes Olympic selection.

Two-time Chicago Marathon champion Ruth Chepng’etich is poised for a challenging race at the 2024 London Marathon this Sunday. 

Chepng’etich, a formidable competitor who secured third place in the 2020 edition of the event, is aiming for a strong performance, although she has not discounted the possibility of setting a new record. 

The pacemakers in the marathon will play a crucial role in maintaining the pace for the women's group, aiming to beat the women-only world record—a distinct possibility in London where the elite women compete in a separate event from the elite men and the larger mass of runners.

In a press conference ahead of the race, Chepng’etich expressed both enthusiasm and realism about her prospects against a competitive field. 

"I’m happy to be back after that race in 2020. I’m ready to run well, but the field is so strong," she stated. 

Her main rivals include Ethiopia's Tigst Assefa, Kenya's Brigid Kosgei, Olympic champion Peres Jepchirchir, and Yalemzerf Yehualaw from Ethiopia, who won the London Marathon in 2022.

"Everybody here is chasing something. For me it’s about winning first, then I’ll think about setting records," she added. 

The London Marathon has been a stage for numerous world records since its inception, with seven records broken to date, including Paula Radcliffe's unmatched 2:15:25 in 2003. 

The marathon’s route, largely unaltered since 1981, takes runners through some of London’s most scenic landmarks, such as the Tower of London and the Houses of Parliament, starting from Greenwich Park and concluding on The Mall in front of Buckingham Palace.

Chepng’etich also touched upon her Olympic aspirations, noting the importance of the upcoming race for her selection to the Kenyan national team for the Paris Olympics. 

"The Federation will make its selection after Sunday so we’ll see. But winning in London will be harder than in Paris," she noted.

Eritrean runner Nazret Weldu wants to get to Paris via Vienna

Nazret Weldu intends to get to Paris via Vienna on Sunday. The Eritrean long distance runner is among a number of athletes who target a last minute qualification for the Olympic Games in August at the Vienna City Marathon.

Weldu is the favorite in the women’s race and could produce the first ever Eritrean victory in the history of Austria’s major road running event.

A total of over 42,000 runners have entered the 41st edition of the Vienna City Marathon. This is the third highest entry number of the event. For the first time since 2013 there are more than 10,000 marathon runners among them. The Vienna City Marathon is an Elite Label Road Race of World Athletics.

Nazret Weldu broke the national marathon record at the World Championships in Eugene in 2022 with 2:20:29. She placed fourth and missed the bronze medal by just eleven seconds. She was additionally unlucky since the qualifying period for the Olympic Games in Paris did not start until a few months later. Nazret Weldu ran two impressive marathons in 2023 as well, but somehow still did not achieve an Olympic qualifier. She was sixth in Boston with a fine 2:23:25. However this course is not record eligible, so World Athletics does not accept the Boston times for qualification. Next Nazret Weldu produced another very strong performance at the World Championships: In tremendous heat she finished eighth in Budapest – this time she was outside the 2:26:50 Olympic qualifying time with 2:27:23.

“I was fourth in the World Championships in 2022 and eighth in 2023 and still I am not qualified for the Olympic marathon this year in Paris,“ she said during Thursday’s press conference in Vienna. “But now I have the big chance to finally do it here in Vienna. My goal is to run a fast time on Sunday. I will see how it goes during the race. If there should be problems then I will make sure to run just fast enough to qualify for Paris,” explained Nazret Weldu, who trains in Ethiopia. “The reason for training in Addis is that I have a strong training group there.“ Among her training partners is Ethiopia’s 2022 World Champion Gotytom Gebreslase who was runner-up in Budapest last year.

While fellow Eritrean Dolshi Tesfu had to cancel her start in Vienna due to visa problems the strongest challenge for Nazret Weldu will probably come from two Kenyans: Shyline Torotich won the Enschede Marathon last year with a personal best of 2:22:45. The personal record of Rebecca Tanui is in a similar time range. She took the San Sebastian Marathon in 2022 with 2:23:09 and has the advantage of knowing the course in Vienna. A year ago she was fourth here with 2:26:34 when there were warm conditions.

“Last year I was unlucky since I was injured two weeks before the race. During training a motorcycle hit me from behind. This year I am fine,” said Rebecca Tanui. “For me the cooler conditions forecasted now are better than the warm weather we had last year. So I hope to run a PB on Sunday.“

Namibia’s Helalia Johannes is the fastest woman on the start list with a personal best of 2:19:52. The 43 year-old is not expected to join the first group which is likely to run roughly a 2:22 pace. However she will be among those runners who target the Olympic qualifying time of 2:26:50. Jovana de la Cruz Capani of Peru will probably join this group as well. To be among the three fastest runners of her country during the qualifying period she needs to improve her PB of 2:26:49 by just three seconds.

With a surprise improvement to 2:26:43 in Valencia last year Austria’s Julia Mayer has achieved the Olympic qualifying time. “I am ready to go on Sunday, it is a home game for me. I don’t expect to run a PB, but the goal is to achieve a very good place,“ said Mayer.

Kenyans Faith Chepkoech and Winny Kosgei are part of this year’s “OPEC Fund Rookie Team” in Vienna. They will both run their marathon debuts on Sunday.

Should trail running be an Olympic sport?

Did you know that off-road running was part of three historic summer Olympic Games, including the 1924 Olympics in Paris? One hundred years on, runners from four different clubs in Britain have come together to launch a campaign to bring trail running (as we now call it) back to the Olympics. The next Games to include new sports is Brisbane 2032, and the group of passionate trail runners feel strongly that trail running deserves a spot.

“At Paris 2024, four new sports are being added that include breakdancing, surfing, skateboarding and sport climbing,” runner Jimi Harrison said in an interview with British media outlet The Star. “We feel that new Olympic sports should reflect the trends and popularity of the current day and believe the time has come for trail running to be adopted at future Olympics.”

To raise awareness for the cause, Harrison and the group ran a relay of more than 455 km, from London to Paris. Their feat ended on Sunday in the French capital.

Backed by running shoe brand Merrell, the group are calling on Olympic decision-makers. They have written an open letter to representatives of the International Olympic Committee (IOC) and International Trail Running Association (ITRA) to support their cause. (Merrell recently signed Olympian Alexi Pappas to its athlete roster. Pappas, who raced the 10,000m at Rio in 2016, setting a national record for Greece, ran two big trail ultras in 2023: the Black Canyon 100K and the Leadville 100.)

Some would argue that cross-country running is a more obvious fit for inclusion in the Olympics. With shorter, looped, spectator-friendly courses, cross-country could be more attractive to broadcasters, thus generating more interest. And cross-country usually features track runners. There is less crossover between track and trail running, though it’s not unheard of for track runners to transition to trails, as we have seen.

This is not the first attempt to bring trail running to the Olympics. In 2021, a trail running company from Spain launched its own campaign to bring it to the 2028 Olympics in Los Angeles. (They were not successful.)

Trail running has increased significantly in popularity in recent years, thanks partly to events like the Barkley Marathons, UTMB (Ultra-Trail du Mont-Blanc) and the Golden Trail Series, which make international news headlines.

Kipruto confident ahead of Paris Olympic Games debut

Kenyan long-distance runner Benson Kipruto has vowed to light up the 2024 Paris Olympic Games on his way to a podium finish.

Kipruto pledged a master-class act at the Games, saying he would be out to prove the nation’s mettle as an athletics powerhouse

Kipruto, 33, comprises the talent-laden list of Kenyan male marathoners tasked with flying the country’s flag at the premier quadrennial global showpiece.

He will hold forte for the East African athletics powerhouse alongside compatriots Eliud Kipchoge, Alexander Mutiso, Vincent Kipkemoi Ngetich and Timothy Kiplagat.

He heads to the French capital booted by impressive credentials in his stellar career having previously tucked away the 2021  Boston Marathon, the 2022  Chicago Marathon as well as the Tokyo Marathon earlier in the year.

Kipruto, who will be testing his grit for the first time in the official Kenyan colours, has pledged to stamp authority in his maiden assignment for the East African nation.

“I consider it a special honour to compete for my country in the Olympics because I’ll be doing it for the first time in my career. This means a lot to me,” Kipruto remarked.

It will also be the first time he will be involved in a team effort having battled on his own in the past. Kipruto, however, said he is not quaking in the boots at the thought of navigating the unfamiliar waters.

“It will be a whole new experience because I’m used to battling for individual effort as opposed to teamwork. I’m trying as much as I can to learn the new ropes.”

Kipruto said he is not under the pump to stamp his authority in Paris.

“I don’t feel any pressure since I know what the race entails. I have participated in many other races and, therefore, appreciate the significance of remaining calm.

“I’m ready for the challenge and up to the task ahead,” Kipruto stated. Kipruto said he will adopt a mental strategy in the cut-throat competition while acknowledging he will require a lot of resilience and fortitude to get the job done and dusted.

“The secret is to maintain your composure until the very end of the marathon. Therefore, it is crucial to always forget everything when you are at the starting line. The race is 42km long and requires one to exercise a lot of patience and refrain.”

The athlete said he draws inundated inspiration from his childhood hero Eliud Kipchoge whom he will unfortunately trail his guns on this time around.

Big changes ahead for TCS Toronto Waterfront Marathon weekend

The Toronto TCS Waterfront Marathon will now be a full-fledged race weekend, with the 5K event moving to Saturday.

October’s TCS Toronto Waterfront Marathon can now call itself a race weekend. On April 16, Canada Running Series announced it has been granted a permit from the City of Toronto to host the annual Waterfront 5K race on Saturday, rather than on marathon Sunday.

The 5K event will still be run in conjunction with Sunday’s marathon and half-marathon, but will now be held on Saturday morning, bringing a true event weekend vibe to Toronto this fall as the race celebrates its 35th anniversary.

In the past, the 5K event has followed a point-to-point course, starting at Ontario Place on Toronto’s Lakeshore Blvd. and finishing in front of Toronto City Hall in Nathan Phillips Square. According to race director Alan Brookes, the 2024 5K route has not yet been finalized, but will likely be a looped course starting and ending at Nathan Phillips Square.

Registration for the Toronto race weekend 5K opened on Tuesday and will have a cap of 8,000 participants. Runners can also enter multiple events, combining Saturday’s 5K with Sunday’s marathon or half-marathon. Those already registered for the marathon or half-marathon will receive an email with a $10 discount code if they choose to register for the 5K.

“We are thrilled with this development and believe it will take the TCS Toronto Waterfront Marathon to the next level,” said Charlotte Brookes, national event director for Canada Running Series. “It signals the next era of running in Toronto, with a complete weekend of races, as seen at other world marathons in New York City, Boston, London and Chicago, and here in Canada in Montreal, Ottawa, Halifax and Regina.”

Registration for the Toronto race weekend 5K opened on Tuesday and will have a cap of 8,000 participants. Runners can also enter multiple events, combining Saturday’s 5K with Sunday’s marathon or half-marathon. Those already registered for the marathon or half-marathon will receive an email with a $10 discount code if they choose to register for the 5K.

“We are thrilled with this development and believe it will take the TCS Toronto Waterfront Marathon to the next level,” said Charlotte Brookes, national event director for Canada Running Series. “It signals the next era of running in Toronto, with a complete weekend of races, as seen at other world marathons in New York City, Boston, London and Chicago, and here in Canada in Montreal, Ottawa, Halifax and Regina.”

This year’s Toronto Waterfront Marathon and Half-Marathon will take place on Sunday, Oct. 20, with the 5K on Saturday, Oct. 19. For more information and to register for Toronto race weekend, visit www.torontowaterfrontmarathon.com.

World record holder Tigst Assefa out to make history in first London Marathon

World record holder Tigst Assefa hopes to set a new women’s-only best time in the TCS London Marathon on Sunday and believes it will be tougher to win than this year’s Paris Olympics.

Ethiopian Assefa smashed the world record in September when she finished the Berlin Marathon in two hours, 11 minutes and 53 seconds.

Next in Assefa’s sights is success in her maiden London Marathon and the women’s-only record, which is 2:17:01 and was set by Kenyan Mary Keitany at the 2017 event.

“I am very happy to be in London for the first time,” Assefa said via a translator.

“I did train very well for Berlin and I have trained well for this one. God will show how good I am on Sunday.

“I have prepared very well for this race and I am sure I can beat the course record here. As I am sure all my competitors here will feel as well.

“Regardless of whether it is London or Berlin, it will not change my strategy at all.

“I am here to win.”

Assefa took part in pre-race press duties on Thursday and was joined at the media centre in St James’ Park by Brigid Kosgei, Ruth Chepngetich and Peres Jepchirchir.

Kosgei of Kenya held the world record until Assefa broke it in September but has won the London Marathon twice.

All four athletes were asked if victory in Sunday’s 26.2-mile race would be harder than winning the marathon at the Paris Games after London Marathon race director Hugh Brasher suggested that would be the case on Wednesday.

Only Kosgei felt the Paris Games would be harder with Assefa, Chepngetich and Jepchirchir all in agreement this weekend’s strong field made Sunday’s race the most difficult to win.

After Kosgei failed to finish last year’s race due to injury, she revealed preparation this time had gone well.

“I am happy to be here again this year,” Kosgei said. “Last year when I reached here I was not feeling well.

“I have been preparing well in Kenya and I am ready.”

Olympic champion Jepchirchir finished third in 2023 and backed a women’s-only record to be set this weekend.

Jepchirchir added: “On Sunday I know the field is strong and I know it is not easy. We are running with strong ladies.

“For myself, when I see the field is strong, I see the (course) record on Sunday. Yes, may the best win.”

Kenyan trio of Peter Mwaniki, Emmaculate Anyango and Bravin Kipkogei headline the 16th edition of TCS World 10K Bengaluru

The Kenyan trio of Emmaculate Anyango, Peter Mwaniki and Bravin Kipkogei headline the 16th edition of TCS World 10K Bengaluru on April 28.

The World Athletics Gold Label Road Race is a Sh27m prize money event featuring some of the world's most accomplished road and track athletes.

Anyango, the world's second-fastest woman over 10K, clocked 28:57 in Valencia while finishing behind compatriot Agnes Ngetich, who posted a 28:46 world record.

A silver medalist at the 2019 African Junior championships in 3000m, Anyango barely missed the podium at this year's World Cross Country Championships in Belgrade, Serbia.  

“I am very excited to be in Bengaluru for the first time for this incredible event, which has gained a worldwide reputation for being one of the best 10K races. I have heard so much about the events hosted in India and the running revolution they began nearly two decades ago," said Anyango.

"I am looking forward to being there and doing my best. The field of runners in the women’s category is quite strong this year and I love a good challenge."

She will be joined by Lilian Kasait (29:32), Faith Chepkoech (29:50), Loice Chemnung (29:57), Cintia Chepngeno (30:08) and Grace Nawowuna (30:27). 

Two Ethiopians, Aberash Minsewo, this year's Tata Mumbai Marathon winner, and Lemlem Hailu, 2022 World Indoor 3000m champion, add further shine to the women's start lists.  

Mwaniki is the fastest among the men with a time of 26:59 he achieved while finishing third in Valencia earlier this year. He is the 19th runner in the World to run 10K in under 27 minutes. 

Kipkogei, the 2019 African junior champion over 10,000m is credited with 27:02 from Madrid last year while Kiprop, clocked an impressive 27:16 this February at Castellon, Spain.

They will keep the race interesting.   

Two more Kenyans, Hillary Chepkwony, last year's third-place finisher, and Patrick Mosin, the runner-up in Castellon the previous year, are expected to provide the necessary boost to return fast times.

Two young runners, John Wele from Tanzania and Boki Diriba from Ethiopia may also threaten the Kenyans.  

Kenyans Nicholas Kimeli (27:38) and Irene Cheptai (30:35) have held the course records in Bengaluru since 2022.

The winners in the men's and women's categories will each take home Sh3.3m.  A course record bonus of Sh1m is also up for grabs.

Time on feet training–is it right for you?

Time on feet training is becoming increasingly popular, but who is it best for?

Time on Feet (ToF) training is an approach that prioritizes the duration of a run rather than specific distances. Emphasizing the time spent running, rather than the pace or distance covered, this training method can offer unique benefits for certain types of runners. Canadian Running spoke with Jason Fitzgerald, a coach, 2:39 marathoner and host of the Strength Running Podcast, to learn what ToF training entails and who should consider incorporating it into their program.

The basics

In ToF training, runners aim to meet a prescribed duration for their training runs instead of focusing on a specific distance. For instance, a training plan may specify a two-hour long run, rather than a set mileage. This approach allows them to maintain a consistent effort without the pressure of reaching mileage targets.

Benefits for competitive runners

Fitzgerald says ToF training can be particularly valuable for competitive runners who want to avoid the pressure of running at a specific pace. By prioritizing time, athletes can focus on maintaining a comfortable effort level without the constraints imposed by set distances. This approach allows for better pacing control and helps prevent overexertion during training.

Fitzgerald notes that race-specific workouts and training for specific distances should not be neglected entirely. While ToF training provides flexibility, distance-focused training is crucial to prepare for races that follow set distances. “Races are rarely run by time (i.e., the most you can run in one hour) so it’s helpful to focus on distance when you want to run race-specific workouts or ensure that you can finish a long race, like a marathon,” he says.

The benefits for new runners

For novice runners, ToF training offers a valuable approach to building endurance and capacity gradually. Rather than focusing solely on hitting specific distances, new runners can concentrate on running for longer durations. This approach allows their bodies to adapt and gradually increase their running capabilities, reducing the risk of injury associated with pushing distances too soon.

Considerations for track athletes

Track athletes primarily focus on shorter distances and require precise training to improve their speed and performance. “Their workouts will likely be on the track, which is a venue that helps you run particular distances more precisely,” says Fitzgerald. “But even track runners can use this methodology for some of their runs when distance isn’t important, like an easy “base” run for an hour.”

Utility for ultrarunners

Fitzgerald says ultrarunners, in particular, can greatly benefit from ToF training. This method prepares them to endure prolonged periods on their feet, including walking and rest stops during races. By practising running for extended periods, ultrarunners can develop the stamina and mental fortitude necessary to tackle gruelling events.

“Many ultramarathoners will venture onto the trails for a two- to four-hour long run. Their goal is time on feet, not distance or pace, which prepares them to stay on their feet for a very long time on race day,” he says.

How to add ToF training to your schedule

The good news is that implementing ToF training into your program is simple. “Just convert distances to time, and run those instead,” says Fitzgerald. “So if your training plan asks you to run four miles, you can instead run a certain amount of time that generally corresponds to that distance.” 

The bottom line

Time on feet is a great training option when you’re trying to control your pace during runs, prepare for a long race like an ultra or avoid increasing your mileage too quickly when you’re new to running or returning from an injury. It’s easy to implement, and can take some of the pressure off your runs, so you can get more enjoyment out of your training.

Shock as Geoffrey Kamworor withdraws from London Marathon

Multiple World Cross-country champion Geoffrey Kamworor has withdrawn from the London Marathon.

Three-time World Cross-Country champion Geoffrey Kamworor has pulled out of the 2024 London Marathon due to persistent hip flexor irritation. 

The Kenyan long-distance runner, who clinched second place at last year’s London Marathon, confirmed that his current physical condition has hampered his training and ultimately led to his withdrawal.

His absence is a blow to the marathon, where he was among the favorites to win.

The athlete's management team noted that Kamworor had been experiencing discomfort during his training sessions and opted for a conservative approach to avoid long-term damage. 

They confirmed that he did not travel to London and would be undergoing further medical evaluation and treatment.

As the elite runners adjust to the news of Kamworor’s withdrawal, the spotlight shifts to the champions of the recent Boston Marathon wheelchair races, who are now heading to London with hopes of back-to-back victories in the Abbott World Marathon Majors.

Among them is Britain’s Eden Rainbow-Cooper, fresh from her historic win at Boston, where she became the first Briton to clinch a wheelchair race at the prestigious event. 

Rainbow-Cooper, who finished third at last year’s London Marathon, shared her excitement about competing again in her home country. 

“Winning in Boston was surreal, and competing in London feels like coming home. I’m ready to give my all once again,” she said.

Rainbow-Cooper’s victory in Boston was a remarkable feat, finishing the course in 1:35:11, ahead of seasoned competitors like Manuela Schär of Switzerland and Australia’s Madison de Rozario, the defending London Marathon champion.

In the men’s wheelchair category, Swiss athlete Marcel Hug is also eyeing another major win after setting a new course record in Boston.

Despite a crash at Mile 18, Hug completed the race in an impressive time of 1:15:33, continuing his dominant streak with 11 consecutive marathon victories.

Edna Kiplagat opens up on how she managed to seal a podium finish in Boston

Kiplagat is still flying high at 44 years of age and is not showing signs of slowing down.

At 44, many athletes would be winding down their careers or already retired. However, for Edna Kiplagat, the journey continues.

The Kenyan distance running icon continues to defy age and expectations, delivering a stellar performance at the Boston Marathon on Monday that left spectators in awe.

Returning in the iconic streets of Boston, Kiplagat crossed the finish line in a remarkable 2:23:21, clinching a well-deserved third-place finish. What makes her achievement even more impressive is the fact that she was competing against athletes nearly half her age.

Like a vintage wine that only improves with time, Kiplagat's career trajectory showcases that age is merely a number. Her unwavering passion for the sport and relentless work ethic have enabled her to remain at the forefront of distance running, challenging and even outperforming her younger counterparts.

In a recent interview with KTN News, Kiplagat shared her reflections on the Boston Marathon and the challenges she encountered during the race.

"It was an exhilarating race, and I am delighted that we achieved a Kenyan podium sweep," Kiplagat remarked. "The competition was intense, with many athletes at their peak. I knew I had to be at my absolute best to remain competitive."

Expressing her gratitude for her podium finish, Kiplagat acknowledged the rigorous training that prepared her for the demanding race. "Standing on the podium is a testament to hard work, dedication, and ultimately, God's grace," she added.

Kiplagat's journey in the world of marathon running is nothing short of inspirational. She first burst onto the big city marathon scene by winning the New York Marathon io her debut 14 years ago. Since then, her career has been a fairytale journey across continents and championships.

With two World Marathon Majors trophies to her name and two World Championship marathon titles, Kiplagat's accolades speak volumes about her prowess as a distance runner. Her personal best of 2:19:50, achieved at the 2012 London Marathon, stands as a testament to her exceptional talent.

While many athletes might find it challenging to maintain peak performance over the years, Kiplagat continues to defy expectations. Known for her late-race surges, she has a knack for dramatically overtaking her opponents in the latter stages of a race, leaving them trailing in her wake.

As the world continues to marvel at her achievements, Edna Kiplagat remains a timeless legend in the world of distance running, inspiring generations of athletes with her resilience, determination, and unyielding spirit.

The monthly KATA Time Trial was started in Sept 2021 and it just keeps getting better

The monthly Kenyan Athletics Training Academy (KATA) Time trial for April was held today on a cold wet morning near Thika Kenya.  

The attendance was good with 55 participants. Kelvin ragui opened the day with a win in the 5km with a personal best lowering his previous time by two seconds clocking 14:51. He was followed by Fredrick kiprotich 15:27. Charles ndirangu finished in third posting a personal best of 15:42.

Ismael mburu who finished in 7th position as well captured a personal best of 16:32, lowering his previous time by more than 40 seconds.

Karen chepkemoi won the women 5km race in 17:55. Lilian musenya came in second with a personal best of 18:50.

Raphael karita won the Men's 10km clocking 29:11 which was only two seconds off his personal best time. He was followed by job kamande who posted a personal best of 29:33. Peter mwangi posted a very impressive time, 29:29 a personal best. 

Charles ndirangu ( 64 years old) posted 37:37 lowering his previous time by 54 seconds.  This is a world class time and is 91.98% age graded.   

Jacinta kamau won the crown in the women's 10km race in a personal best of 35:11 by more than 30 seconds. Virginia wanjiru who finished in 4th place in a time of 37:01 also lowered her personal best by 29 seconds.

It was a good day of racing.  The 33rd KATA Time trial will be held May 8, 2024.  "Come join us," says director/owner Bob Anderson who is currently in Monforte da Beira Portugal setting up the second KATA Running Retreat opening in June 2024.  5km Men

1 Kelvin ragui 21 488 14:51

2 Fredrick kiprotich 23 326 15:27

3 Charles ndirangu 23 311 15:42

4 Amos chirchir 23 158 15:56

5 Gabriel gikeri 19 140 16:03

6 Clinton otieno 23 417 16:31

7 Ismael mburu 23 312 16:32

8 Ramadhan ambani 24 247 16:46

9 kariuki wangari 24 202 16:47

10 Geoffrey ngama 50 133 17:04

11 Jeremiah obura 20 146 17:26

12 peter Mukundi 25 84 17:54

13 Charles kabuthia 28 318 17:56

 14 lewis mwangi 15 320 18:10

15 John kiragu 28 322 18:44

16 Zachary onyimbo 24 191 18:51

17 Alex kamau 22 253 19:20

18 Dennis kamau 14 162 23:15

19 Samuel maina 14 435 24:06

20 Donald gatunga 21 319 24:28

5km women 

1 Karen chepkemoi 22 389 17:55

2 Lilian musenya 22 321 18:50

3 Anastasia muthoni 21 415 20:22

4 Emily wanjiku 17 254 22:22

10km Men 

1 Raphael karita 24 246 29:11

2 Job kamande 23 251 29:23

3 peter mwangi 27 442 29:29

4 Dismas okioma 19 490 29:30

5 John njuguna 25 473 30:04

6 John muthui 48 264 30:17

7 Joshua kibet 26 250 30:22

8 Zachary kirika 22 992 30:31

9 Brian wekesa 26 130 30:46

10 peter ndungu 24 189 31:40

11 lewis kuria 22 188 31:49

12 Charles mwangi 21 198 31:50

13 Gabriel kahura 41 44 32:00

14 Anthony Mukundi 35 444 32:03

15 kiriuki karanja 50 314 34:16

16 Stephen ngigi 20 150 34:26

17 Bernard gicheha 33 315 34:49

18 Samuel kiroko 22 143 36:02

19 Charles ndirangu 64 317 37:37

20 Emanuel mang'anyi 23 249 40:37

21 Nahashion kiarie 33 185 40:38

10km women 

1 Jacinta kamau 22 414 35:11

2 Lois wambui 23 455 36:04

3 Susan njeri 30 316 36:49

4 Virginia wanjiru 22 419 37:01

5 Lucy muritu 38 248 49:23

The KATA April sprint trials was good despite the weather conditions.  The KATA sprinters tried their best. We are the only club that is training long distance, middle and sprints,last month three of our own athlete were selected for all African games,400m hurdles, rahab wanjiru,and also Gladys ngure was selected for South Africa relay ,our sprint star Doreen waka was also in the team to ghana but due to some logistics she was left behind, I coach Julius do believe in change ,we can produce the best with time.

KATA sprinters time trials at kasarani stadium April 17, 2024

100m Women

1.Doreen waka   11:90 

2.shelmith rono.  12:35

       200m Women 

1.peris chege. 25.8 sec

2.Emma wavinya 25:9 

        400m women

1.Emma wavinya 57:5 

       Men 100m

1.festus waita 10.8

2.Antony Owino 11.0 

 3.chris mutahi 11.5

         200m men

1.festus waita 21.7 sec

2.Antony Owino 22.5

     400m men 

1.Alvin mise 50.6 sec

2.benjamin mulanda 51.5

3.gerald orero 52.4 

4.joseph kamau 53.1

London Marathon: Alexander Mutiso leads Kenyan charge against Ethiopian rivals

Elite runners aim to honor Kelvin Kiptum's legacy in a fiercely competitive 2024 London Marathon with a record-breaking field.

One of the most underrated Kenyan runners is Alexander Mutiso is set to headline an incredibly strong field at the 2024 London Marathon as elite runners converge with hopes of claiming the title previously held by the late Kelvin Kiptum. 

This year’s race promises to be a thrilling contest with some of the fastest marathoners in history lining up at the starting line on Sunday, April 21, 2024.

Among the distinguished athletes is the reigning 2024 New York City Marathon champion, Tamirat Tola from Ethiopia, who holds a personal best of 2:03:39. 

Joining him is Mosinet Geremew, also from Ethiopia, who boasts a staggering personal best of 2:02:55, making him the seventh-fastest man ever in marathon history.

Mutiso, who was runner-up at the 2023 Valencia Marathon with a time of 2:03:11, also aims to make a significant impact.

The event will also witness the return of multiple world champion and track legend Kenenisa Bekele. Bekele, who is the third-fastest marathoner ever with a personal best of 2:01:41.

The British contingent will be represented by Emile Cairess, the third-fastest Briton who made a remarkable debut last year. 

Alongside him, Callum Hawkins, who finished fourth at the World Championships, will compete, as well as Marc Scott and Mahamed Mahamed, both of whom are set to make their marathon debuts.

As the runners prepare, Kamworor looks to improve on his second-place finish from the previous year and aims for the top spot. 

Meanwhile, Bekele seeks not only to showcase his legendary status but also to prepare for the upcoming Olympic Games in Paris.

After a change in management, Bekele is especially motivated to demonstrate his prowess following a challenging race at last year’s Valencia Marathon.

The course, stretching 42km from Greenwich Park to The Mall, will guide runners past iconic London landmarks such as Tower Bridge and Buckingham Palace, setting a picturesque backdrop for what is expected to be a fiercely competitive race.

This marathon is particularly poignant as it comes after the stunning performance by Kelvin Kiptum, who set the current course record of 2:01:25 at last year’s race. 

His untimely passing has left a legacy that the participants aspire to honor by pushing the limits of endurance and speed.

With such a loaded field, the 2024 London Marathon is not just about winning; it is about etching names into the annals of marathon history. 

The athletes are set to provide a riveting display of endurance, speed, and strategy, each hoping to step into Kiptum’s shoes and carve out their own legacy on the storied streets of London.

British duo win Manchester Marathon

British duo impress at the 2024 adidas Manchester Marathon

Sunday saw over 32,000 runners take the streets of Manchester to cover the 26.2 miles on one of the flattest courses in the UK.

On a day helped by perfect weather conditions, Adam Clarke from Aldershot, Farnham and District AC took the elite men’s title after completing the marathon in 2:16:29.

It was a comfortable race for the 33-year-old as he soared ahead from the leaders at the 18-mile mark, completing the race with a lead of just over two minutes.

The Brit has been training alongside his partner, Charlotte Purdue, who was recently named in the first wave of Olympic marathon selections for the British team ahead of the Paris Games.

Behind Clarke was Marshall Smith from Ashford AC who finished second with 2:18:22 as Alexander Teuten from Southampton AC took bronze clocking 2:18:37.

Charlie Arnell, from MK Distance Project, made her marathon debut as she was the first woman through the finish with 2:37:12. The Brit ran 77:27 at the Bath Half Marathon in March.

Arnell finished almost five minutes clear of Melissah Gibson from Ealing Eagles Running Club (2:42:09) who finished in second with a great run considering she ran 100km just over two weeks ago at the Sri Chinmoy 100km in Perth.

Gibson, who completed 16 marathons last year, finished second at those trials which booked her a place on the IAU World 100km Championship team set to compete in India later this year.

Finishing in third behind Gibson in Manchester was Anna Lawson from Clapham Chasers, clocking an impressive PB of 2:43:32 having not started with the elite field.

Arnell finished almost five minutes clear of Melissah Gibson from Ealing Eagles Running Club (2:42:09) who finished in second with a great run considering she ran 100km just over two weeks ago at the Sri Chinmoy 100km in Perth.

Gibson, who completed 16 marathons last year, finished second at those trials which booked her a place on the IAU World 100km Championship team set to compete in India later this year.

Finishing in third behind Gibson in Manchester was Anna Lawson from Clapham Chasers, clocking an impressive PB of 2:43:32 having not started with the elite field.

Among the notable figures joining the mass field of participants, the event also saw multiple world records set.

Almost impossible to miss were a group of six participants, Marcus Green, Rich Bidgood, Hugh Tibbs, Nick Wright, David Mills and James Bewley dressed as a caterpillar, setting a world record for the fastest marathon in a six-person costume (2:57:31).

Christian Howett ran the full marathon in a pair of crocs, finishing in 2:58:54 which saw him claim the world record.

Ultra marathon queen Steyn wins fifth-successive Two Oceans, Khonkhobe reigns supreme for men

Gerda Steyn proved once again that she indeed is the queen of ultra marathon on the continent after she claimed her fifth-successive victory at the TotalSports Two Oceans Marathon in Cape Town on Saturday morning.

The 34-year-old from Bothaville in the Free State cruised to victory with a record time of 3:26:54, beating her 2023 time of 3: 29:05.

Relaxed as ever throughout the marathon, Steyn cemented her status as the country's best female ultra marathoner of all time.

Representing her running club Phantane AC regalia, Steyn surpassed South Africa's Monica Drogemoeller (1988, 1990, 1991 and 1992) and Russian twin Elena Nurggalieva's (2004, 05, 09 and 12) records to be the most decorated ultra marathoner in competition.

Coming to the race, Steyn said she expected a hard-fought battle.

In windy conditions, it was clear from the start of the race that she meant business as she sped into the lead.

At 14km defending Champion Steyn, Irvette van Zyl, and Zimbabwean Loveness Madziva all formed a tight bunch of three, all running an average of 3:35 a kilometre.

At 28km, it became a two-horse race between Steyn and Van Zyl as they climbed small Chappie's neck on neck.

The race between the two titans, a classic rematch of two years ago, there was little separating the two as they descended Chapman's Peak.

At the marathon mark (42.2km), Steyn showed her supremacy and pulled ahead of van Zyl.

Nicknamed the “Smiling Assassin”, she looked unbeatable climbing Constantia Nek and the writing was on the wall for Van Zyl at the 50km mark.

As Steyn passed the finish line, she received a kiss on the cheek from her husband Duncan and cheers from the UCT upper campus sports ground mound.

Van Zyl finished second with a time of 03:29:30 while Madziva clocked 3:38:00 at the end.

In the men’s race, Klerksdorp's Onalenna Khonkhobe became the first South African since 2019 to win the race.

“I’m announcing my arrival; tomorrow you will acknowledge me.” Those were the words of Khonkhobe before the marathon.

He did exactly that with as triumphed in a time of 3:09:30 for top podium finish.

It was his second Two Oceans after making his debut last year, finishing in sixth place.

His Nedbank AC teammate, Lloyd Bosman finished second in 3:09:58 while defending champion Givemore Mudzinganyama could not repeat his 2023 feat, as he took third position in 3:11:13.

Kosgei, Chepngetich, Jepchirchir headline stellar Kenyan cast in London Marathon chase

Three Kenyan women aim to break the women’s-only marathon world record at the 2024 TCS London Marathon.

Three of the top four fastest women in marathon history, all from Kenya, are set to take center stage at the 2024 TCS London Marathon, aiming to break the women's-only world record. 

This elite trio, comprised of Brigid Kosgei, Ruth Chepngetich, and Peres Jepchirchir, are gearing up for what could be a historic race on the streets of London.

Brigid Kosgei, who previously set the world record at the 2019 Chicago Marathon with a time of 2:14:04, is the veteran of the group. 

She has been in top form since breaking Paula Radcliffe's longstanding record and is no stranger to the pressures of big-city marathons. 

Joining Kosgei is Ruth Chepngetich, the fourth-fastest woman of all time with a personal best of 2:14:18. 

Chepngetich's aggressive racing style and ability to maintain a blistering pace make her a serious threat to the current record.

Rounding out the trio is Peres Jepchirchir, the reigning Olympic champion. 

Jepchirchir's tactical acumen and proven track record, especially in championship races, position her as a key challenger in this record-breaking attempt. 

Her victory at the Tokyo Olympics showcased her endurance and determination, qualities necessary for a successful run in London.

The current women's-only world record was set by Mary Keitany during the 2017 London Marathon, with a time of 2:17:01. 

However, with advancements in training and competition, this record has been under threat, particularly with the recent performances of these Kenyan athletes.

Hugh Brasher, Event Director of the TCS London Marathon, emphasized the significance of this race in the context of marathon history. 

"We are in a golden age of women’s marathon running," said Brasher. He added, "Despite the incredible achievements in recent years, Mary Keitany’s record has remarkably stood the test of time.

However, with athletes like Kosgei, Chepngetich, and Jepchirchir in the field, alongside ten other women who have all run under 2:17:30, that record is under serious threat."

The race strategy for Kosgei, Chepngetich, and Jepchirchir will likely involve a collaborative effort with pacemakers to ensure a fast, consistent pace throughout. 

The London Marathon's unique setup, with elite women running separately from the men, provides an optimal environment for record-breaking performances. 

Additionally, the event will feature other top-tier athletes, including Ethiopia’s Tigst Assefa, the current world record holder, and Yalemzerf Yehualaw, the 2022 TCS London Marathon champion.

Hellen Obiri executes proper strategy to defend her Boston Marathon crown as Kenyan women sweep race

Hellen Obiri made it back-to-back titles at Boston Marathon with fellow Kenyans Sharon Lokedi and Edna Kiplagat completing a podium sweep.

Kenya’s Hellen Obiri defended her Boston Marathon title after running a tactical race to fend off the challenge of compatriot Sharon Lokedi on Monday April 15.

It was an all Kenyan affair as Obiri led a 1-2-3 for the country with Lokedi finishing second while veteran Edna Kiplagat managed an impressive third place but the three waited until late before showing their claws.

Obiri, Lokedi and Kiplagat would exchange leads but stayed close to each other in the final stretch.

The 44-year-old Kiplagat appeared set to pull an upset, and perhaps win her third title in Boston, but she ran out of gas when Obiri and Lokedi pulled away.

Obiri then waited until the tail end to sprint away from Lokedi to win her second straight title in a time of 2:22:37 and defend her crown.

Obiri became the sixth woman to make it back-to-back titles in Boston in what is now becoming her favorite course after her maiden marathon victory last year.

The New York Marathon champion has effectively sealed her place in Team Kenya to the Paris Olympics after being named in the final team of six over a week ago.

Who is Sisay Lemma, the winner of the 2024 Boston Marathon?

Sisay Lemma was born in 1990 in the Oromia Region of Ethiopia. He is the winner of the 2024 Boston Marathon, with a time of 2:06:17.

Sisay Lemma is an Ethiopian long-distance runner who specializes in the marathon. He is the winner of the 2024 Boston Marathon, with a time of 2:06:17.

This was his first victory at the Boston Marathon, but he has previously won other major marathons, including the 2021 London Marathon and the 2023 Valencia Marathon. Lemma is also a three-time bronze medalist at the World Athletics Championships.

Lemma was born in 1990 in the Oromia Region of Ethiopia. He began running at a young age, and quickly showed promise. He made his international debut in 2013, and won his first major marathon in 2018, when he won the Rotterdam Marathon.

Lemma is known for his strong finishing kick. He has often won races by coming from behind in the final stages. He is also a very consistent runner, and has never finished a marathon outside of the top 10.

Lemma is a rising star in the world of marathon running. He is still relatively young, and has many years of good running ahead of him. He is a strong contender for medals at the major marathons, and the Olympic Games.

Here are some of Sisay Lemma’s career highlights:

Winner of the 2024 Boston Marathon

Winner of the 2021 London Marathon

Winner of the 2023 Valencia Marathon

Three-time bronze medalist at the World Athletics Championships

Winner of the 2018 Rotterdam Marathon

Personal best of 2:01:48 for the marathon

The Boston Marathon: The King of Marathons

The Boston Marathon is an annual foot race held in Boston, Massachusetts, United States. It is considered to be the most prestigious marathon in the world, and is one of the world’s oldest continuously run sporting events. The race is traditionally held on the third Monday in April, and it follows a 26.2-mile (42.2 km) route through the streets of Boston and the surrounding towns.

The Boston Marathon was first held in 1897, and it was inspired by the success of the marathon race at the 1896 Summer Olympics in Athens, Greece. The race was originally intended to be a qualifier for the 1897 Summer Olympics, but it quickly became a popular event in its own right. The Boston Marathon has been held every year since 1918, with the only exceptions being in 1918 due to World War I, and in 2020 due to the COVID-19 pandemic.

The Boston Marathon is known for its challenging course, which features several hills, including the infamous Heartbreak Hill at mile 20. The race is also known for its large and enthusiastic crowds, which line the streets throughout the course to cheer on the runners.

The Boston Marathon has been won by some of the greatest marathon runners in history, including Dick Hoyt, Bill Rodgers, Joan Benoit Samuelson, and Kathrine Switzer. The race has also been the site of several world records, including the first sub-2:00 marathon in 1978 by Geoffrey Hirt.

The Boston Marathon is more than just a race; it is a tradition and an institution. The race is a symbol of Boston’s resilience and spirit, and it is a source of pride for the city’s residents. The Boston Marathon is also a major fundraiser for charity, and it has raised millions of dollars for local charities over the years.

Ezekiel Kipkorir and Vitalyne Jemaiyo Kibii won the 21st Cracovia Marathon

Ezekiel Kipkorir and Vitalyne Jemaiyo Kibii won the 21st Cracovia Marathon. 5676 runners took to the route through the streets of Kraków.

Ezekiel Kipkorir, who achieved a time of 2:13:36, and Vitalyne Jemaiyo Kibii, who covered the royal distance of 42 km and 195 m in a time of 2:39:26, became the winners of the 21st Cracovia Marathon.

The other places on the podium were taken by Shedrack Kiptoo Kimaiyo and Vitaliy Shafar among men, and Monika Brzozowska and Beata Michałków among women. 5676 runners took off on the route "through history" from the Main Market Square.

German double in Hannover

Amanal Petros and Domenika Mayer achieved a German double on home soil at the Hannover Marathon on Sunday (14) with both athletes smashing the course records in the process.

Petros slashed almost one minute from his course record of 2:07:02, successfully defending his title in 2:06:05 despite the blustery conditions on offer in Hannover to win by over one minute from Kenyans Boaz Kipkemei (2:07:06) and Victor Kiplimo (2:09:58).

“I did not expect to run 2:06:05 today. Without the wind I think I would have been around one minute faster,” said Petros who lowered his German record to 2:04:58 in the Berlin Marathon last September.

Petros, who will compete for Germany at the Olympic Games in the marathon in Paris for the second time later this summer, kept something in reserve for the closing stages. He covered the last 2.195km in a fast 6:18 which yielded a negative second half split of 62:54.   

In the women’s race, Mayer had the company of Kenyan veteran Sharon Cherop, the 2011 Boston Marathon champion, until the last five kilometers. Mayer maintained her pace in the latter stages for victory in a course record of 2:23:50 although she missed her lifetime best by an agonizing three seconds. 

“I am really happy with my race. I was surprised that Sharon held on for so long, but I just concentrated on myself and ran my own race. I am now looking forward to the Olympic Marathon. It will of course be a very different race on a hilly course and without pacers,” said Mayer who took almost two minutes off the previous course record of 2:25:45.

Cherop faded back to second but the 40-year-old was also under the previous course record with her time of 2:24:41. 

Abdi Nageeye reclaims Rotterdam Marathon title and sets new Dutch national record

Runners and fans honored world marathon record holder Kelvin Kiptum by observing a moment of silence before the race.

Runners and fans at the Rotterdam Marathon observed a poignant moment of silence on Sunday morning before the race, in memory of world marathon record-holder, Kenya’s Kelvin Kiptum, who died tragically in a car accident earlier this year. Many runners also paid tribute to his legacy by wearing black ribbons in his honour.

Kiptum, 24, had been slated to compete in Rotterdam, and had been hoping to challenge the 2:00 barrier. He made history by breaking the men’s marathon world record at the 2023 Chicago Marathon, in an astonishing time of 2:00:35, becoming the first man to run under the 2:01 mark.

Abdi Nageeye strikes gold again

Olympic silver medalist Nageeye reclaimed his Rotterdam Marathon title from 2022 and set a new Dutch national record in the process, crossing the line in 2:04:45 and besting his PB by 11 seconds. Nageeye secured victory by a mere five-second margin ahead of Ethiopia’s Amedework Walelegn, the 2020 world half marathon champion, with Birhanu Legese of Ethiopia claiming the third spot in 2:05:16.

The race began in near-perfect conditions, with a group of nine runners closely trailing the pacemakers through the initial kilometers. By the time the runners hit the 30K mark only seven runners remained in contention. With tactical precision, Nageeye surged ahead in the final kilometers to clinch his second victory in the race.

In 2022, Nageeye became the first Dutch runner to win the Rotterdam Marathon, setting what was at the time a new Dutch record of 2:04:56. The Somali-born runner, 35, took third in the New York City Marathon in the same year, and captured silver at the 2020 Tokyo Olympic marathon. The course record at the Rotterdam Marathon is 2:03.36, set three years ago by Tokyo Olympics marathon bronze medalist, Belgiums’s Bashir Abdi.

Ethiopia’s Ashete Bekere dominates women’s field

In the women’s race, 2019 Berlin Marathon winner Bekere also reclaimed her title as Rotterdam Marathon champion (Bekere won the race in 2019 in 2:22:55), capturing the win in 2:19:20. Kenya’s Viola Kibiwot was second in 2:20:57, followed by Kenya’s Selly Chepyengo in 2:22:46.

Bekere led from start to finish, followed by a lead pack of Sisay Meseret Gola of Ethiopia, Chepyengo and Kibiwot—the group cruised at course-record speed through the early kilometers of the race. Bekere surged ahead and had an eight-second lead by the 30K mark, and steadily built a commanding from there to secure the win.

Bekere,35, took third at the London Marathon in 2021, and second at the 2022 Tokyo Marathon.

How to Watch the 2024 Boston Marathon

The world’s oldest annual marathon is back for its 128th edition.

On Monday, April 15, the World Marathon Majors will return stateside to the 2024 Boston Marathon. In its 128th year, the world’s oldest annual marathon features must-see storylines, including the return of defending women’s champion Hellen Obiri and two-time men’s winner Evans Chebet.

The point-to-point race is scheduled to begin in Hopkinton, Massachusetts, and ends in the Back Bay neighborhood of Boston. The weather forecast for Patriots’ Day is showing slightly warmer temperatures than average in the city. The conditions could make race day more challenging on a course famous for its hills (we ranked Boston as the second-toughest of the six World Marathon Majors).

Here’s everything you need to know about this year’s race. 

How to watch the 2024 Boston Marathon

ESPN2 will broadcast the Boston Marathon from 8:30 a.m. ET to 12:30 p.m. ET. You can also live stream the race with an ESPN+ subscription, which costs $10.99 a month. 

For those tuning in from Boston, live coverage will be provided by WCVB beginning at 4:00 a.m. ET and lasting throughout the day.

Boston Marathon start times (ET)

Men’s wheelchair division—9:02 a.m.

Women’s wheelchair division—9:05 a.m.

Men’s elite race—9:37 a.m.

Women’s elite race—9:47 a.m.

Para athletics division—9:50 a.m.

First wave—10 a.m.

Second wave—10:25 a.m.

Third wave—10:50 a.m.

Fourth wave—11:15 a.m.

Race preview

This year’s elite race comes with added high stakes for many international athletes. Countries that don’t host Olympic Trials for the marathon are currently in the national team selection process. A standout performance in Boston could be a game-changer for athletes looking to represent their country in Paris this summer. 

Women’s race

On the women’s side, Boston podium contenders Hellen Obiri and Sharon Lokedi were included in the shortlist of marathoners under national team consideration by Athletics Kenya. 

Obiri, 34, is set to return to Boston after a stellar 2023 campaign. Last year, the On Athletics Club runner won the Boston Marathon and the New York City Marathon. A former track standout with two world championship titles, Obiri aims to continue her winning streak on Monday. 

Lokedi, 30, is looking to top the podium at a key moment in her career. The University of Kansas graduate is set to run her first 26.2 since finishing third at the New York City Marathon last fall—a race she won in her marathon debut two years ago. 

Kenya will also be represented by 2022 World Championship silver medalist Judith Korir and two-time Boston Marathon champion Edna Kiplagat, among other standouts. 

The Ethiopian contingent should be strong as well. Ababel Yeshaneh finished second at Boston in 2022 and fourth in 2023. Plus, 2:17 marathoner Tadu Teshome will be one to watch in her Boston debut. 

In the weeks after the U.S. Olympic Marathon Trials in February, more Americans were added to the field. Sara Hall, 40, enters the race after finishing fifth in a new American masters record (2:26:06) at the Trials in Orlando, Florida. 2015 Boston champion Caroline Rotich, 39, joins the field after placing sixth at the Trials. Jenny Simpson, 37, also entered after dropping out in her marathon debut in Orlando. And keep an eye out for 2018 Boston Marathon champion Des Linden, 40, and Emma Bates, 31, who finished fifth in Boston last year. 

Men’s race

Evans Chebet is looking for a hat trick. Last year, the Kenyan became the first athlete to repeat as men’s champion since Robert Kipkoech Cheruiyot won three in a row between 2006 and 2008. In the process, the 35-year-old took down two-time Olympic champion Eliud Kipchoge in Boston. 

His biggest challenger will likely be Sisay Lemma of Ethiopia, who is returning after a breakthrough season in 2023. In December, Lemma, 33, won the Valencia Marathon in 2:01:48, making him the fourth-fastest marathoner in history. Lemma also won the Runkara International Half Marathon in 1:01:09, a new personal best. 

Gabriel Geay, last year’s Boston runner-up, is returning to the field on Monday. The 27-year-old from Tanzania is coming off a fifth-place finish at the Valencia Marathon. 

Other runners to watch include 2023 New York City runner-up Albert Korir; Shura Kitata, who placed third in New York last year; and Zouhair Talbi, who finished fifth in Boston last year. 

The American men’s field also grew after the Olympic Trials with the addition of Elkanah Kibet and Sam Chelanga. Kibet finished fourth in Orlando in a 2:10:02 personal best, and after dropping out after mile 18 of the Trials, Chelanga will aim for redemption in Boston. They join 50K world record-holder CJ Albertson and the BAA’s Matt McDonald in the elite race. 

Cooper Teare, Fotyen Tesfay Win 2024 Boston 5K Titles

Tesfay, of Ethiopia, ran a course record time as Boston Marathon weekend got underway on Saturday. 

It was a near-perfect morning as racing got underway for the long Boston Marathon weekend. The Boston 5K started things off, followed later by the B.A.A. Invitational Mile. Ethiopia’s Fotyen Tesfay and Cooper Teare of the U.S. claimed wins in the 5K, while Americans Krissy Gear and Casey Comber took home wins in the mile.

Tesfay runs a course record; Teare kicks to the win in the 5K

Tesfay rolled to victory in the women’s race at the Boston 5K. She controlled the entire race, running a time of 14:45, four seconds ahead of the previous course record set in 2022 by Senbere Teferi.

Tesfay took the race out hard from the gun, coming through the first mile in 4:43, a half second ahead of Kenya’s Emmaculate Acholi and a full eight seconds ahead of the rest of the field. She extended that advantage through the second mile and to the finish, winning by 13 seconds over second place Acholi, who ran 14:59.

“I came to break the course record, which I did, and I am so happy,” Tesfay said after the race.

Esther Gitahi of Kenya was third in 15:08, and Annie Rodenfels was the top American finisher, also running 15:08 for fourth.

The men’s race featured a sprint to the finish with Teare clocking a time of 13:38 to take the win over fellow American distance star Drew Hunter. 

The men ran in a pack for much of the race. Eduardo Herrera of Mexico made the initial move in the final half mile and opened up about 10 meters on the field, but Teare and a few others were able to close the gap as they made the final turn onto Charles Street.

“If I can be in contact coming into the last straight, I think I can put myself in a pretty good spot,” Teare said of his strategy coming into the race. 

From there, Teare used some good finishing speed and powered to the line to grab the win by a second over Hunter and Herrera, who wound up second and third, respectively.

Gear repeats as mile champ; Comber takes the win

For a second straight year, Krissy Gear won the women’s B.A.A. Invitational Mile. The U.S. champion in the steeplechase last year, Gear was able to successfully defend her title in the race. She unleashed a terrific kick in the final quarter mile to win in 4:42.45—a few ticks off her winning time from 2023.

Sweden’s Yolanda Ngarambe also had a strong kick, but ran out of room, taking second in 4:43.64.

In the men’s race, Comber took the title, running a time of 4:07.31. After a second place finish in 2023, Comber moved up to the top spot a year later.

The field ran down Great Britain’s Henry McLuckie, who led through the first two laps of the course. Comber proved to have the best kick in the end, outlasting second place Aaron Ahl of Canada, who ran 4:08.04.

How Cold Weather Saps Your Endurance

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

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

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

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

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

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

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

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

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

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

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

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

Should You Use Cold or Heat for Recovery?

They both have benefits. Here’s how to use them to feel and perform better.

No matter what kind of athlete you are—from casual dabbler to elite competitor—you’ve likely experienced the soreness that follows a strenuous workout. In medicalese, it’s called delayed onset muscle soreness (DOMS), and it usually peaks 48 hours after exercise. It’s a normal consequence of pushing yourself to get stronger or tackling a big goal like riding a century, but that doesn’t make it any more pleasant. It can be especially frustrating when you’re just starting out and push too hard before you build up your fitness.

Despite the near-universal experience of DOMS—runners, cyclists, hikers, climbers, and paddlers all feel it—the underlying cause is poorly understood. The theory is that after strenuous exercise, some combination of muscle spasms, lactic acid buildup, tissue damage, and inflammation lead to pain and soreness. Fortunately, the science around treating DOMS using cold and heat therapy—and the tools available—has made great progress in recent years. Also good news: cold and heat are great for treating other common aches and pains, including injuries, joint soreness, and muscle strains.

Cold and heat are both known to provide relief, but they work in different ways, so it’s important to know when and how to use them. As a simple rule of thumb, cold has anti-inflammatory and pain-reducing qualities, making it a great option for post-workout recovery and treating injuries. Heat increases blood flow and loosens muscles and is good for pre-training warm-up.

Cold therapy has long been known to reduce DOMS symptoms, as it causes vasoconstriction, which reduces inflammation. “It’s like clamping down on a water hose, so fluid gets pushed out, which reduces swelling,” says Dr. Erin Hassler, a sports medicine expert who has worked with USA Track and Field and is a member of KT Tape’s Medical Advisory Board. “Cold also dampens pain by redirecting the brain away from the affected area.” Indeed, cold reduces pain better than heat, according to this study in the Journal of Strength and Conditioning Research. The authors also concluded that cold is best for aiding strength recovery in the first 24 hours after exercise.

And it’s not just ice packs that’ll do the trick. Menthol, an organic compound derived from peppermint oil, causes a cooling sensation when applied to skin. Essentially, it signals your cold receptors that you’re experiencing a drop in temperature and in turn tricks your brain into numbing the pain. Menthol doesn’t aid healing, as it’s not actually making your body cold, but it mimics the chemical process that would occur if you experienced cold, providing similar pain relief. Magic.

But don’t put all your eggs in the cold basket. Heat is just as good for some benefits and has others that cold doesn’t. That same Journal of Strength and Conditioning Research study concluded that compared to using nothing at all, both cold and heat were “significantly better to prevent elastic tissue damage,” and both reduced the loss of muscle strength. (The control group lost 24% of strength just after exercise; subjects using cold or heat just after exercise lost only 4%.) Unlike cold, heat is great for promoting blood flow and warming muscles for exercise.

So how do you work cold, menthol, and heat into your own recovery routine? With tools that use research-backed technologies for effectiveness and are easy to use, so you put them into practice. KT Tape, the company that pioneered high-performance kinesiology tape that can reduce DOMS by 50%, designed a tool kit of products to help you perform and feel your best. Here are four ways to work cold and heat therapy into your regular workout program.

This new product combines the long-lasting pain alleviation of kinesiology tape and the immediate cooling relief of menthol. The stretchy, ultra-breathable tape has the same elasticity as your skin, so it flexes as you move, releasing and recoiling like a rubber band. And it’s easy to apply the tape for various needs in places like knees, shoulders, hamstrings, and more. Just follow this online guide with video tutorials for treating specific body parts. Once applied, the tape lifts the skin, temporarily increasing blood flow to the area, helping to reduce pain and soreness. Add the cooling sensation of menthol, which enhances pain relief, and you have the ideal dual-action tape that you can leave on for up to seven days for ongoing pain relief and support. And unlike a menthol cream that can sweat off, says Dr. Hassler, “It goes where you want it to go and stays on.”

Can you bet on Marathons? The answer is “Maybe”

Do you remember the excitement you felt watching elite athletes stomping their feet against the ground in rhythmic paces, the memories of the victories, the failures, the tense moments that kept you in suspense, wondering if an athlete would make the finish line?

What if I told you that experience could be heightened tenfold with the opportunity to place bets on those outcomes? Can I bet on marathons? That's precisely what we'll explore in this article.

It's natural to question if sports betting extends to marathons. While sportsbooks traditionally cover a wide range of track and field events to cater to diverse sports enthusiasts, betting on marathons has been a rare feature. However, all that changed with a significant development in 2023.

The Boston Marathon Breakthrough

In 2023, the track community buzzed excitedly as Bovada, one of the leading online sportsbooks, made a groundbreaking decision. It was the first time a sports betting site would venture into marathon betting. This decision surprised everyone, raising eyebrows and sparking discussions among sports enthusiasts and bettors alike. The backstory of how Bovada ventured into marathon betting is intriguing and unexpected. It all began with a tweet from LetsRun.com, a popular website dedicated to race news and analysis. The tweet mentioned the lack of betting options for the Boston Marathon. Bovada saw this as an opportunity to enter and establish a presence in the market.

Seizing the Opportunity

Recognizing the potential for a new and untapped market, Bovada leveraged the power of social media in a bold statement responding to LetsRun's tweet. They would indeed offer betting odds for the upcoming Boston Marathon. The unexpected move shocked the sports betting industry as news spread rapidly. The inclusion of marathon betting on Bovada's platform marked a significant milestone for the sports site. Marathon fans and bettors suddenly had a new way to engage and benefit from their favorite races. The possibilities were endless, from predicting the winner to wagering on finishing times. 

The Impact of Bovada's Decision

Bovada covered the Boston Marathon in 2023 for the first time after a tweet from LetsRun.com initiated the conversation about marathon betting possibilities. This decision opened up new avenues for bettors and instigated discussions to move marathon betting mainstream. As other sportsbooks note, the opportunities in marathon betting are lucrative for expansion. It would indeed be a promising future for bettors and running enthusiasts alike.

The Future of Marathon Betting

So, what exactly does the future hold for marathon betting? While it's impossible to predict with certainty, we are sure that the industry will keep evolving to embrace new possibilities. As more sportsbooks recognize the potential of marathon betting, we can expect a broader range of betting options. Imagine being able to bet on significant marathons like Boston and New York, as well as local races worldwide.

Embracing Innovation

The sports betting industry has always been known for its innovation and adaptability. The inclusion of marathon betting only follows a natural progression of the trend. New markets and diverse interests allow sportsbooks to expand their offerings while providing opportunities for bettors. Whether you're a seasoned bettor or a casual fan, marathon betting offers a unique opportunity to engage with the sport in a new way.

The Importance of Responsible Betting

Despite the excitement surrounding marathon betting, it's important to remember the importance of responsible gambling. While betting can add a new layer of excitement to watching sporting events, it should never be taken irresponsibly. Regulations and guidelines must be set to ensure responsible gambling practices. If you ever find yourself overly addicted to any form of gambling, you should seek professional help. Marathon betting can be safe, exciting, and rewarding with the right approach. 

Frequently Asked Questions (FAQs)

The legality of marathon betting varies depending on your location. For many state jurisdictions, sports betting is completely regulated and legal. Always check the laws in your area before betting.

Specific bet types may vary depending on the sportsbook you patronize. Standard options include betting on the overall winner, predicting finishing times and wagering head-to-head matchups between runners.

Marathon betting markets are still relatively rare. However, with increasing interest in the sport, more sportsbooks may begin to allow users to place bets. Keep your eye out for major online sportsbooks and news outlets for updates on available markets in your region.

Elite races like the Boston Marathon may attract more attention from sportsbooks since it launched marathon betting on the global scene. There's still potential for expanding betting markets to include local and regional races.

Like other forms of sports betting, research, understand the sport, and bet responsibly. Stay informed about the latest news and developments; these can give you an edge when placing bets.

Conclusion

Thanks to Bovada's groundbreaking decision to cover the Boston Marathon, whether you can bet on marathons is now in the right place. Marathon betting is fast becoming a viable option for sports bettors globally. 

As the years progress, the potential for marathon betting will improve. So, why add extra excitement with a well-placed bet the next time you tune in to watch a marathon? Just remember to gamble responsibly and enjoy the beauty of the race.

Why Evans Chebet missed the Kenya's Olympic marathon team

Evans Chebet's coach Claudio Berardelli has explained why Evans Chebet, one of the most consistent marathoners in the world, was not included in Kenya's Olympic marathon team.

Evans Chebet’s coach Claudio Berardelli has opened up on the former New York City Marathon champion’s current condition and why he did not make the cut to Team Kenya’s Olympic team ahead of the Paris 2024 Olympic Games.

Chebet withdrew from his title defense at last year’s New York City Marathon due to an injury and his coach has noted that the two-time Boston Marathon champion is now doing well.

He has been training well as he gears up for his third title at the Boston Marathon, a feat that would undoubtedly make him one of the greatest and most consistent marathoners.

“The Achilles injury has been bothering him since New York, I mean, he could have run the New York City Marathon so we had to be cautious.

“Here and there we had to lessen some training techniques, especially the tough ones but Evans is experienced and knows how to handle himself.

“I’m counting on his experience and since he has run many races here…but remember, Boston is just Boston and it is not an easy race,” Berardelli told Citius Mag.

The veteran tactician also noted that when Athletics Kenya reached out to Chebet, he was still battling an injury and was unsure about when he would feel better.

Berardelli knew that immediately saying yes would put Chebet under a lot of pressure since he was also training for Boston at the time. However, after the Boston Marathon, if he does well, Chebet would now revisit his chances of competing at the Paris 2024 Olympic Games.

“When Athletics Kenya asked for the interest from the athletes, Evans was still kind of nursing the injury and was a little bit under pressure because Boston would be his 29th marathon.

“Maybe he didn’t express his 100% interest but of course now he is here and he wants to see how Boston will go.

“If Athletics Kenya can call him after that and have a discussion, it shall be great but if not, he will still be okay since Kenya has very many potential marathoners. Kenya has many strong athletes and it’s a headache for Athletics Kenya to select a team for the marathon,” he said.

Should you use a hydration vest during your marathon?

Hydration vests are becoming increasingly popular for road marathoners. Should you get one?

Do you need a hydration vest for racing a marathon? What about a half-marathon? Traditionally associated with trail running and ultrarunning, hydration vests are becoming more and more popular on the roads. But why do people wear them? And how useful are they for a marathon or half-marathon?

The case for the vest

The main reason people wear hydration vests is to ensure they have easy access to water during their runs. Hydration is important during long runs or races, particularly in hot weather, and carrying water bottles can be cumbersome and inefficient. A hydration vest provides a convenient and hands-free way to carry enough water or sports drinks to stay hydrated for a few hours. (Most come with either two 500 ml soft bottles that fit into pockets on the front of the vest, which you can drink from without removing them, or a larger hydration reservoir or “bladder” that fits in the back of the vest and from which you drink via a hose with a bite valve–or both. Popular brands like Salomon, Osprey, The North Face, and Nathan offer both.)

Many runners opt to fill one bottle with water and the other with electrolytes.

While most races provide water stations, they can be crowded, and they may not appear as frequently as you would like, so you may have trouble getting as much hydration as you need. 

Generally speaking, unless it is extremely hot and you’re racing on trails, you’re unlikely to need the volume of hydration provided by a vest for a half-marathon.

The case against the vest 

Some runners love hydration vests for the convenience and peace of mind they provide, but some find them uncomfortable. They may also make you even hotter on an already hot day, since they basically constitute an extra layer of clothing. The advantage is, they can usually hold significantly more fluids than a water belt (not to mention your other essentials, extra clothing, etc.); however, water is heavy, so you may prefer to opt for some combination of carrying your own water and relying on what’s provided on course.

During long training runs, you can plan your route based on the location of water fountains. Some runners even drive or bike their route ahead of time to stash water bottles along the way. Another option is to plan your route so you start from your doorstep and run the same smaller loop multiple times, allowing you to stop and hydrate at home after each lap.

It’s also important to make sure you’re adequately hydrated before a hot run or race. 

As with any other piece of gear, if you do decide to invest in a vest for your marathon, be sure to try it out on your long runs a few times before your big day.

Hellen Obiri in her best shape ever heading into the Boston Marathon

Hellen Obiri is bubbling with confidence ahead of the Boston Marathon and feels like she is in her best marathon running shape ever.

Reigning New York City Marathon champion Hellen Obiri is ready to rumble at the Boston Marathon after enjoying her training and working on some of her major undoings.

Speaking to Citius Mag, the defending champion feels like she in her best shape and is ready for the challenge as she eyes a slot in the Olympic team ahead of the Paris 2024 Olympic Games.

The two-time World 5000m champion disclosed that she has also worked on her bottle-handling technique, an issue that has affected her a lot since she tends to miss taking water at certain points of the race.

“I feel so excited and nothing has changed…I’m so healthy and I’m ready for Monday. I’ve been doing the bottle handling and I am now much better.

“I think I’m in the best marathon shape and we normally compare my training from last year and now I can say I’ve been running so fast and I feel good,” Obiri said.

The former World 10,000m silver medalist also admitted that there is a lot of pressure coming from her fans and friends since she is the defending champion.

She noted that, however, going to the race, she will embrace a strong mindset and give her all since she is also competing against very strong women. Obiri also explained that it would be a great thing if she wins the race because it would place her in a better position to be selected in the Olympic team.

“This year I have a lot of pressure since I’m the defending champion and everyone will be looking at me to see what I’m going to do. I have a big task and I know we have strong ladies here but I will give my best and stay mentally focused.

“Nowadays I’m a bit nervous when starting because I have never raced with some ladies before but I’m trying to do my best to avoid that.

“I think it would be best if I win but I’m sure they will observe how the race will be…this is a marathon and it’s Boston, the course being the same as the Paris 2024 Olympics. However, I want to win,” Obiri said.

The Dos and Don’ts of Shakeout Runs

Plus, dos and don’ts to keep in mind ahead of race weekend.

A shakeout run a day or two before a half or full marathon is a great way to prime your body for what’s to come. It’s also a great time to make meaningful connections with other runners who trained for months to show up to the start. This is why a host of brands and running groups encourage you to join them for a few easy miles before you toe the line. 

A shakeout run can also provide exactly what you need to calm your race-weekend nerves. 

“If you’re going to run with other people, you should be able to hold a full conversation without huffing and puffing at all,” says Amanda Nurse, owner and founder of Wellness and Run Coaching, and 25-time marathoner.

Booth agrees, suggesting you pay attention to your breathing rate and muscle activation, as burning muscles can also indicate you’re running too fast. Think of your shakeout run effort as no faster than your slowest long run, adds Booth, who recommends aiming for a 3 out of 10 effort on the rate of perceived exertion scale, and staying within zone 1 or 2 if you’re monitoring your heart rate.

Most importantly, remember that a group setting can bring high energy, but being a smart runner means knowing and sticking with your own pace. “Nobody wins the shakeout run, no one wins the warmup, and that’s what you’ve got to remember,” Booth says.

Don’t Spend Too Much Time On Your Feet

Account for the time you spend walking around and attending other race-related events over the weekend, so you can limit how much time you spend on your feet. McKirdy recommends choosing at most three race weekend events, especially if you’re running in a big city race like Boston, New York, or Chicago. 

“It’s really easy to walk miles and miles on your feet the two or three days leading into the race,” says McKirdy. If it’s a walkable city, you can easily add thousands of steps to your day, which can be a shock to your body if you don’t typically walk that much, he adds. And that can affect your race performance.

Do Stick With Your Training Schedule

“If you don’t typically run the day before your long run or workout and that’s more of a cross-training day or a recovery day, keep it the same,” says Nurse. That means if a shakeout run won’t feel good to you, skip it. 

Walking for up to 30 minutes, cycling at a low intensity for about 10 minutes, or running a 5K at an easy pace two days before a race are great alternatives to a shakeout run the day before, Nurse says. Just make sure you take the day off the next day, she adds. 

Don’t Judge Your Potential By Your Shakeout Run Performance

Remember: The shakeout run is designed to help you “shake out” your muscles, which requires an easy pace. It’s also a good time to shake out any race jitters, so you can get into a positive mindset, if you haven’t done so already, for race day. It’s not the time to see how fast you can run and use it as a race day predictor.

If you do want to get the legs turning over faster though, Nurse recommends adding a couple of 20- to 30-second strides at a quicker pace, followed by a very slow pace or even a walk to the end of your shakeout run. This can help ease your nerves around performance, she says. 

To help you get the most of your shakeout, here are the benefits you can gain, plus a few dos and don’ts to keep in mind.

The Benefits of Shakeout Runs

A shakeout run means clocking a few miles at an easy pace a day or two before a half or full marathon. With a few precautions in mind, it can benefit you both mentally and physically.

“There’s activation, there’s mobility, there’s recovery, and all those things come together to create a great performance,” says Emily Booth, member of the NASM scientific advisory board, NASM-certified personal trainer, marathoner, and eight-time Boston Marathon finisher. Shakeout runs fall into the activation category. They can help promote blood flow, neurological activation, and neuromuscular activation, which is really helpful for runners who’ve been tapering for a marathon, Booth explains. 

In short, shakeout runs are great for improving your mind-body connection the day before a race, helping you set a rhythm that will come in handy on race day. Plus, these quick and easy runs get your muscles ready to go for your race performance. For those who’ve spent a long time sitting while traveling via car or plane before a race, it’s extremely beneficial because a shakeout run can help loosen tense muscles, Booth adds. 

Shakeout runs are also known for bringing runners together and fostering a sense of community, especially the day before big races like the Boston Marathon or New York City Marathon. “There’s this unspoken energy about meeting with people, sometimes it’s described as electric and that emotion can be very uplifting,” says James McKirdy, the founder and head coach of McKirdy Training. Plus, it’s an experience you likely won’t forget.

Dos and Don’ts of Shakeout Runs

Do Go Slow

Consider your body’s glycogen stores as your personal energy bank account—you can only make so many withdrawals before you have to refill your account, says Booth. While it’s important to go for a shakeout run at least the day before a marathon to activate your muscles, stay aware of your pace, so you don’t over do it and have trouble replenishing your glycogen stores before your event, she adds. This means running your shakeout at an easy pace. 

How to Recycle or Repurpose Your Old Running Watch

Sadly, it’s not as easy as dropping off your old shoes at a local running store.

There comes a time when every GPS watch or activity tracker must be replaced. Maybe you’re currently in the market for a new one because it doesn’t hold a charge long enough or has finally broken down. After the excitement of taking a brand new watch from its packaging, you might turn to your old one and think, now what?

If your old watch is beyond repair, you now have some pesky electronic waste (e-waste) on your hands. According to the World Health Organization, e-waste is the fastest growing solid waste stream in the world, and the United Nations reports only 20 percent of that waste is recycled. 

It can be confusing to understand what exactly you’re supposed to do with e-waste because it’s inconvenient to properly dispose of. So your watch (and other old electronics) languish in forgotten dresser drawers or in dark basements. 

Recycling your old watch won’t be as easy as recycling a plastic bottle, but we’ve rounded up the disposal programs from several major watch companies to get you started. You’ll also find how to wipe your data from the watch before recycling it.

Switching watch brands? You can export your data, but you may find it easier to sync the brand’s app to your favorite activity-tracking app. Exporting your data can take up to 30 days for some brands, the file types and quantities could intimidate those who aren’t tech savvy, and importing the data can take hours.

Brands That Recycle Your Watch for You

Apple, Fitbit, Garmin, and Polar currently offer programs for recycling or that allow users to return their watches to them.

Apple

Apple's Reuse and Recycling Program offers trade in value from $70–$365 for your old Apple Watch. You can initiate the process online or visit an Apple Store to learn if your watch is eligible for credit. If it isn’t, Apple will recycle it for you for free. 

See Apple’s instructions for how to reset and prepare your watch for recycling and trade in. 

Update your Apple Watch to the latest version of watch OS > unpair and erase your Apple Watch (when you unpair, your iPhone will create a backup) > remove the band from your Apple Watch (if included in the box, it will be recycled)

You can export your health and fitness data from Apple's Health app.

Tap your initials at the top right (or by tapping Summary or Browse at the bottom of the screen, then scroll to the top) > tap Export All Health Data

Fitbit

You can recycle your Fitbit through Google’s recycling program, which provides a free shipping label (for those in the U.S., for the rest of the world). Place your Fitbit in a sturdy box, attach the label, and follow the shipping directions or drop the package off at a nearby collection site.

Select your fitbit device for instructions on how to erase your data.

To remove a device from your account, in the Fitbit app: tap Today tab > Devices > the image for the device you want removed > option to remove device (tap trash icon on Android phones) > follow on-screen instruction to remove from your account

From Fitbit.com: settings icon on dashboard > click the image for the device you want removed > scroll to the bottom and click option to remove device > follow on-screen instructions to remove from your account

Review these directions for exporting your Fitbit data. This can take a few days, depending on the size of your data.

From fitbit.com dashboard: click gear icon > Settings > Data Export > under Export Your Account Archive, click Request Data > Fitbit will email asking to confirm request > Fitbit will then email a link to download account data

Garmin

Garmin's Consumer Product Recycling Program allows you to ship your watch back to them for recycling, but you have to cover the cost of shipping.

You can find your watch’s owner’s manual for instructions on how to wipe your data or perform a master reset. 

Power off the device > press and hold the two right keys > while holding the two right keys, press and release the power key to turn the device on > after the first beep, release the upper right key > after the second beep, release the bottom right key

If you want to export your data, Garmin will send a link to download an export file, which takes 48 hours to 30 days.

Log in to Garmin.com > Account > Manage Your Data > Export Your Data > Request Data Export

Polar

Polar offer steps for turning in your watch for repair, but if it’s recycling you’re after, customers are welcome to send any devices to Polar’s New York service center. Like Garmin, you will need to cover the cost of shipping, but you’ll also need to include a note that indicates it is to be recycled and not repaired. Polar works with a company that recycles their products. Mail to:

Polar Electro Inc. ATTN: TSVC CSVC 15 Grumman Road West, Suite 700 Bethpage, NY 11714

To wipe your data, plug your watch into your computer’s USB port > open the FlowSync software > click settings icon and FACTORY RESET (this will take a moment) > unplug the watch

Review these directions for exporting your Polar Flow data.

Log into account.polar.com > click Download Your Data on the left hand menu or scroll to the bottom of the page > click Download on the right to initiate the request > download the data within two weeks of receiving it in an email

Brands That Direct You to do the Recycling

We reached out to Coros and Suunto, who do not currently offer recycling programs. Instead, they instruct you to recycle your device in accordance with local e-waste regulations. But first, here’s how to erase and export your data.

Coros

Coros may periodically offer a trade-in program (like this one in 2021) and just completed a trade-in pilot program in the U.S., but you'll most likely need to recycle it. Either way, here’s how to reset your Coros watch. 

From the watch: System > More Settings > Reset > Reset All

From the COROS app (when watch is connected): Profile page > tap the watch icon > scroll down and tap "Remove"

If you would like to export your training data, Coros says to email support@coros.com. You will receive a .ZIP file including your training data. 

If you are switching to Coros from another brand, follow these instructions for importing your data. This could take a few hours to complete.

Log in to coros.com > click on Activity List > click Import Data > Select File

Suunto

You can reset your Suunto following these instructions.

For several watches (Suunto 5 Peak, 9 Peak, 9 Peak Pro and Suunto Vertical): Go to the watch’s Settings > select General and scroll to Reset settings > select Reset

Chat with Suunto customer support Monday to Friday 4 a.m. to 4 p.m. EST (9 a.m. to 9 p.m. Central European Time) for a link to download your full history of activities in a .ZIP file. 

Electronics Recycling

Your city will likely have resources for e-waste that can be found online by searching “what to do with my e-waste." 

Possible options in your area include taking your watch to a landfill that accepts e-waste, hiring a company that offers pick up services (a good opportunity if you have larger e-waste you need to get rid of), or dropping off at a local university, as some provide community e-waste recycling. 

While it’s inconvenient to recycle e-waste, it does keep harmful materials from being released into the environment and allows valuable ones to be reused. Your efforts will be appreciated by people and planet alike.

If Your Watch Is Still Working

Consider giving it to a friend or family member or donating it to an organization like Still I Run, which promotes the benefits of running for mental health. Their Starting Line Scholarship removes barriers to running by providing new runners the gear they need—your old watch could have a second life, getting someone else started on their running journey. Only send watches that can hold a charge for at least 24 hours and are free from scratches that prohibit someone from being able to view the screen. If your watch meets these requirements, you can mail your watch and its charger to: 

PO Box 10 Hudsonville, MI 49426

You can also donate it to your local Goodwill. Just of course be sure to wipe your data or do a factory reset, using the directions above.

Here Are the Celebrities Running the 2024 Boston Marathon

Zdeno Chara and Meb are a few of the big names toeing the line in Hopkinton this year.Every year, the Boston Marathon attracts celebrities from various fields, from athletes to actors, and this year is no different. Last year, former Boston Red Sox players Brock Holt and Ryan Dempster took to the streets alongside legendary quarterback Doug Flutie, who won the Heisman while at Boston College.

This year, things kick off with former Patriots tight end Rob Gronkowski serving as grandmaster for the race. Gronkowski will also receive the Patriots' Award from the Boston Athletic Association, which honors a “patriotic, philanthropic, and inspirational” individual who “fosters goodwill and sportsmanship.”

This year, spectators will see not only a few returning faces in the streets but also a few first-timers. So, what notable names can we expect to see lining up in Hopkinton this year for the Boston Marathon? 1

Meb KeflezighiMeb Keflezighi, now with New Balance, announced his return to the race earlier this year. In 2014, Keflezighi became the first American to win the men’s race since 1983.

Keflezighi, 48, will run the race to support his MEB Foundation, which supports “health, education, and fitness worldwide.”

“I will be returning to the streets of Boston, taking on the prestigious race and celebrating my victory from 2014,” Keflezighi said on Instagram. “Together, we can light the path for those in need and show the world the power of compassion and community. Let’s run with purpose and inspire others to join us in spreading kindness and hope.”2

Zdeno CharaChara, the legendary Bruins hockey player who stands a mighty six feet, nine inches and helped bring the Stanley Cup to Boston in 2011, is again running in support of the Thomas E. Smith Foundation and the Hoyt Foundation.

“I’m excited to be running the 2024 Boston Marathon to raise money and awareness for @thomasesmithfoundation & @teamhoytofficial!,” Chara said on Instagram. “These two amazing foundations impact the lives of those living with disabilities through financial and emotional support.”3

Nicolas KieferKiefer’s Boston Marathon run will see the former tennis pro complete the last of the big six, having previously run Berlin, Chicago, London, New York, and Tokyo.

Kiefer, who won silver in the 2004 Olympics, wrote on Instagram that he felt “extremely good” during his final training run before the marathon.4

Chris NikicAt 22, Chris Nikic completed his first Boston Marathon in 2021. He is the first person with Down Syndrome to finish the Hawaii Ironman and all Big Six marathons. Nikic aims to improve his Boston time to 5:35 in 2024, his third time running the race.

“Last long run (20 miles) before @bostonmarathon next weekend and @londonmarathon in 2 weeks,” Nikic said on Instagram on Sunday. “Looking to see if I can do better each marathon.”5

Daniel HummDaniel Humm, the chef behind NYC’s three-Michelin star restaurant Eleven Madison Park, hoped to run the New York Marathon but had to drop out due to an Achilles injury. Instead, he will be running in Boston, hoping to beat his time in the same race last year when he ran a 2:58:53.6

Matt WilpersFamed Peloton instructor Matt Wilpers will be running the marathon as a long-time personal goal and as a way to inspire others as he does during his popular workouts.

“My success is when my athletes are successful, so if I can push them to be stronger, better versions of themselves by going out and leading by example, like, I love this stuff,” Wilpers told Boston.com. “I’ll have fun racing a marathon, I’ll have fun racing a 5K. Whatever it is, this is what I do for fun. And so if this is going to get people excited, let’s go do it.”