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Veganism offers several health advantages. Previously, there were few vegan alternatives but things have improved for vegans. Here, we’ll try to compile a list of some of the various dietary selections that will assist you in being fit and athletic.

Bananas

Bananas are one of the healthiest, most convenient, tastiest fruits available, as well as one of the most affordable. As a consequence, they’re an excellent choice for anyone looking to eat more healthily. Bananas have three natural sugars which provide fat-free and cholesterol-free energy. As a result, bananas are perfect for breakfast, a lunchtime snack, or before and after sports, especially for athletes. Also, bananas are rich in potassium which is great for those who want to replenish their potassium levels after a workout.

Oatmeal

Oatmeal is a low-fat, low-sugar meal that can be prepared quickly. Oatmeal is high in vitamin B, phosphorus, folate, iron, magnesium, and zinc. The body may convert the vitamin B6 it contains into energy. To maximize the nutrition and natural energy boost, consider adding raw honey, a natural sweetener that has been proved to provide several nutrients and improve athletic performance. You can also check out some fantastic vegan guides to learn how to make high-protein vegan oatmeal with tofu, which is a terrific alternative to utilizing protein powder in your diet. Oats are also a fantastic nutritious and filling snack that will improve your athletic performance while also being delicious.

Dates

Dates are abundant in phosphorus, potassium, calcium, and magnesium, all of which are beneficial to your bones. They’re also abundant in vitamin K, which is important for maintaining strong, healthy bones. During tennis matches, tennis star Novak Djokovic is often spotted eating dates. He believes that they have a low glycemic index, unlike certain sugar-based food which gives you a boost of energy but then quickly depletes it.

Green Veggies

Dark leafy greens are the way to go if you’re searching for a high-nutrient, high-vitamin dinner. Green vegetables such as kale, spinach, broccoli, swiss chard, brussels sprouts, asparagus, and others provide several health advantages to athletes. These veggies are strong in fiber and plant proteins. They’re nutritious powerhouses that can aid with blood flow, heart rate, vitality, mood, and more. As an athlete, you don’t want to scrimp on the green veggies. Greens may be easily blended into smoothies if you don’t like the taste of salads or just don’t have time to eat them.

Beet Juice

Beets are abundant in carbs, which are necessary for long-term energy, as well as antioxidants and anti-inflammatory elements. Beets’ strong nitrate content may also aid in blood vessel dilation. This can assist to reduce blood pressure and boost oxygen delivery to the cells. A cup of beetroot juice a day can help decrease blood pressure and improve circulation.

Berries

Berry favorites include raspberries, blackberries, strawberries, and blueberries, which are high in nutrients, vitamins, fiber, and antioxidants. Cherries are anti-inflammatory, cranberries are good for boosting your immune system and decreasing your blood pressure, while other fruits and vegetables that provide vitamins and minerals to an athlete’s diet include grapes, acai berries, and raisins.

Nuts

Nuts are a staple in athletes’ diets since they are abundant in protein and healthy fats. They help to regulate blood sugar and maintain carbs in your system for longer rather than burning them off rapidly when consumed alongside carbs. Nuts are high in fiber as well as antioxidants such as vitamin E. Nuts are high in anti-inflammatory elements, which are beneficial to bone health. They also help to decrease harmful cholesterol, which is beneficial to one’s heart health.

Sweet Potatoes

Sweet potatoes are high in vitamins A and C, both of which are antioxidants that help your body fight free radicals. They lower blood pressure, which is good for athletes’ heart health when they’re competing. They’re abundant in vitamins and minerals, including the potassium, iron, magnesium, and copper that athletes want for strong muscles.

Caffeine

Caffeine, which may be found in coffee, espresso, tea, and energy drinks, has been associated with adrenaline activation, fat mobilization, and muscular contractility, as well as improving exercise performance by lowering tiredness. However, always remember to start with a little quantity and avoid energy drinks in favor of coffee or tea. 

Drink Water

Athletes should consume a lot more water. Dehydration can cause weariness, headaches, and muscular cramps, none of which are conducive to peak performance. These can cause dehydration. 

Athletes who want to improve their performance should eat meals high in protein, vitamins, and fiber. Your body requires the correct nutrition to fuel itself during high-intensity activity. These vegan-friendly meals provide the regenerative and energy-boosting characteristics that you need to stay healthy when exercising or doing other endurance sports.

Dawn Harper-Nelson has already experienced the highest level of success an athlete can reach. Now, years after establishing herself as one of the finest hurdlers of her generation, the American Olympic champion is carving out an equally compelling identity behind the microphone.

Harper-Nelson won the 100m hurdles gold medal at the 2008 Beijing Olympic Games before returning four years later to claim silver at London 2012. Her career also produced two World Championship medals — bronze in 2011 and silver in 2017 — while her personal best of 12.37 seconds, set in London in 2012, remains a defining mark of her distinguished career.

But her influence on athletics did not end when she stepped away from competitive sport.

In recent years, Harper-Nelson has successfully moved into broadcasting, presenting and athlete-focused media work, bringing with her something that cannot simply be learned in a studio: first-hand experience of competing under immense pressure on the world's biggest stages.

Her transition into media gained further momentum after she worked as an analyst during NBCUniversal's coverage of the Paris 2024 Olympic Games, becoming part of an Emmy-winning broadcast team. She has also worked with USA Track & Field in roles including press moderator, emcee and broadcaster, extending her connection with the sport beyond the competition arena.

That experience has become particularly visible at some of athletics' newest and most ambitious events.

At the inaugural World Athletics Ultimate Championship in Budapest, Harper-Nelson served as an infield host throughout the three-day competition. World Athletics introduced the event with an emphasis on modern presentation, athlete storytelling and a television-focused experience, making the role of hosts and broadcasters increasingly important in connecting athletes with audiences.

Harper-Nelson was also involved in the championship's innovative pre-event programme, The Day Before, where athletes took part in interviews, content creation and other media opportunities ahead of the competition. Her presence alongside figures such as World Athletics President Sebastian Coe and Olympic sprint legend Usain Bolt underlined the experience she now brings to major athletics productions.

Her connection with ATHLOS has provided another prominent platform. The women's track and field series has developed a presentation style that combines elite competition with entertainment and athlete-focused storytelling, and Harper-Nelson has become one of the recognizable voices helping bring that experience to audiences. She previously hosted ATHLOS's long-jump competition in New York and has continued her association with the event as it expanded internationally to London in 2026.

What makes Harper-Nelson's media career particularly interesting is the perspective she carries from her own competitive journey. She knows the nerves before a major final, the pressure of championship competition, the disappointment of falling short and the discipline required to return stronger.

That background allows her to approach athlete conversations from a position of genuine understanding. Rather than simply describing what happens on the track, she can draw on her own experiences to explore the emotions, preparation and personal stories behind the performances.

Her evolution also reflects a wider change in modern athletics, where former champions are increasingly becoming storytellers, analysts, presenters and ambassadors for the sport. The ability to communicate an athlete's personality and explain the significance of a performance has become an important part of how major competitions reach new audiences.

For Harper-Nelson, the journey from the starting line to the broadcast platform has therefore been more than a career change. It has been a continuation of her relationship with athletics — only this time, she is helping tell the stories rather than creating them through her own performances.

From Olympic champion to accomplished broadcaster and event host, Dawn Harper-Nelson is showing that an athlete's influence does not have to end when the competitive career does. Her second chapter is giving her a new way to remain at the heart of the sport she once dominated on the track.

Eritrea’s Dawit Seare produced a sensational performance on Saturday, September 19, 2026, to claim the men’s 5km world title at the World Athletics Road Running Championships in Copenhagen, defeating Norway’s Olympic champion Jakob Ingebrigtsen in a dramatic battle that went down to the final metres.

Seare crossed the finish line in a national record of 12:56, with Ingebrigtsen taking silver in a Norwegian record of 12:59. Eritrea completed a remarkable double podium as Saymon Amanuel secured bronze in a personal best of 13:00.

The closing stages produced an extraordinary finish as Seare and Ingebrigtsen engaged in a fierce battle for the world title. With just 150 metres remaining, the lead changed hands three times, underlining the intensity of the contest. Ingebrigtsen briefly surged ahead and appeared to have taken control, but Seare responded with another gear, powering past the Norwegian before the finish line.

The Eritrean’s decisive acceleration carried him to victory by three seconds, turning what had been a tightly contested race into a remarkable championship triumph. Seare held his composure under immense pressure and produced the strongest finish when it mattered most.

The race had featured a large leading group through much of the early stages before the pace intensified approaching the final kilometres. As the runners entered the decisive phase, Seare remained firmly in contention, positioning himself perfectly for the battle that would ultimately determine the world champion.

For Seare, the victory adds another major achievement to an impressive 2026 season. Having already established himself as the African 5,000m champion, he has now transferred that success to the roads by securing a world title in Copenhagen.

Ingebrigtsen was forced to settle for silver despite producing a national record of his own. The Norwegian’s late surge demonstrated his determination to control the race, but Seare’s response in the final metres proved decisive in one of the closest and most dramatic finishes of the championships.

Eritrea’s success was made even more remarkable by Amanuel’s bronze medal. His 13:00 personal best ensured that two Eritrean athletes stood on the podium, giving the country both gold and bronze in a memorable men’s 5km championship race.

Australia’s Ky Robinson also delivered an outstanding performance, finishing fourth in 13:04 to set an Oceanian record. Uganda’s Keneth Kiprop matched the time in fifth, while Ethiopia placed two athletes inside the top seven through Addisu Yihune and Mezgebu Sime.

Kenya’s Mathew Kipchumba Kipsang finished eighth in 13:11, followed by Burundi’s Egide Ntakarutimana in ninth and South Africa’s Maxime Chaumeton in 10th.

Men’s 5km Top 10 Results

1. Dawit Seare — Eritrea — 12:56 NR

2. Jakob Ingebrigtsen — Norway — 12:59 NR

3. Saymon Amanuel — Eritrea — 13:00 PB

4. Ky Robinson — Australia — 13:04 AR

5. Keneth Kiprop — Uganda — 13:04 PB

6. Addisu Yihune — Ethiopia — 13:07

7. Mezgebu Sime — Ethiopia — 13:08 SB

8. Mathew Kipchumba Kipsang — Kenya — 13:11 SB

9. Egide Ntakarutimana — Burundi — 13:12 PB

10. Maxime Chaumeton — South Africa — 13:13

Seare’s victory capped an unforgettable finish in Copenhagen, where three changes of the lead in the final 150 metres set up a dramatic showdown. In the end, the Eritrean produced the crucial final surge to deny Ingebrigtsen and claim a historic world 5km title in a national-record 12:56.

ATHLOS London brought the 2026 athletics season to a spectacular conclusion at StoneX Stadium, with a collection of global stars delivering standout performances across the sprints and middle-distance events.

Among the biggest winners was Klaudia Kazimierska, who continued her extraordinary late-season run by claiming the women’s mile title in 4:19.43.

The Polish middle-distance star produced a powerful finishing kick to edge Britain’s Georgia Hunter Bell, who finished second in 4:19.54, while Kenya’s Dorcus Ewoi secured third in 4:19.84.

The victory completed a remarkable sequence for Kazimierska, who has now captured three major titles in succession. Her ATHLOS London triumph followed victories at the Diamond League Final and the inaugural World Athletics Ultimate Championship, giving her a remarkable finish to the 2026 season.

Kazimierska was not the only athlete to leave London with a major title, however, as Keely Hodgkinson produced a dominant performance to successfully defend her ATHLOS London 800m crown.

The British star took command from the opening stages and controlled the race from the front, building a substantial advantage before powering across the line in 1:56.40.

Her performance established a new ATHLOS London meeting record, with Hodgkinson finishing more than two seconds ahead of Switzerland’s Valentina Rosamilia, who ran 1:58.75. France’s Rénelle Lamote was third in 2:00.15.

American Juliette Whittaker finished fourth in 2:00.46, Ireland’s Sophie O’Sullivan was fifth in 2:00.53, and American Raevyn Rogers completed the field in 2:01.12.

The victory provided Hodgkinson with a powerful ending to a turbulent outdoor campaign that had included a canal accident and a hamstring injury, alongside silver-medal finishes at the European Championships and the World Athletics Ultimate Championship.

She also attracted attention with her specially designed Nike racing suit, a futuristic full-length black hooded design with an open back, created with mobility and aerodynamics in mind, complemented by Nike sunglasses.

The sprint programme added even more star power to the night with Sha’Carri Richardson producing a meeting-record performance of her own in the women’s 100m.

Richardson stormed to victory in 10.80 seconds, with no wind assistance, to take the ATHLOS London title. New Zealand’s Zoe Hobbs finished second in 11.19, while American Anavia Battle claimed third in 11.25.

Britain’s Imani Lansiquot crossed fourth in 11.35, narrowly ahead of compatriot Daryll Neita, who clocked 11.36, while Canada’s Sade McCreath finished sixth in 11.47.

The American sprint success continued in the women’s 200m, where Gabby Thomas added another major title to her collection with a composed victory in 22.13 seconds.

Thomas held off fellow Americans Kayla White and Anavia Battle in a tightly contested final. White finished second in 22.40, while Battle, who had already secured third in the 100m, completed another podium appearance by taking bronze in 22.43.

Thomas’s victory further highlighted the depth of American sprinting at ATHLOS London, as the Olympic and world-level star produced another big-stage performance to close out her season with the 200m crown.

With Richardson and Thomas dominating the sprint headlines, Hodgkinson controlling the 800m and Kazimierska producing another decisive victory over the mile, ATHLOS London delivered an evening packed with major champions and fast performances.

For Kazimierska, the night completed an extraordinary run of three consecutive major titles. For Hodgkinson, it was a statement finish in front of her home crowd. Richardson and Thomas, meanwhile, ensured the American sprint contingent also left London with major victories.

ATHLOS London therefore closed the 2026 season in emphatic fashion, with several of the sport’s biggest names providing performances that will stand among the memorable moments of the year.

Ethiopia’s Likina Amebaw produced another outstanding performance on the global stage on Saturday, September 19, 2026, winning the women’s 5km title at the World Athletics Road Running Championships in Copenhagen, Denmark.

Amebaw stormed to gold in 14:41, adding another global title to her remarkable season just six days after winning the women’s 5000m at the inaugural World Athletics Ultimate Championships in Budapest.

The Ethiopian distance star once again demonstrated her ability to deliver when it matters most, producing a commanding performance over the fast Copenhagen course to claim the world 5km road title.

Kenya’s Caroline Makandi Gitonga delivered a brilliant performance to secure the silver medal in 14:48, giving Kenya a place on the global podium. Gitonga stayed firmly in contention throughout the race before crossing the finish line just seven seconds behind the newly crowned champion.

Australia’s Rose Davies completed the podium in 14:50, taking bronze and setting an Australian area record in an impressive display of front-running and determination.

The result also saw several athletes produce notable performances behind the leading trio, with Marta Garcia recording 14:59, Georgia Griffith running 15:01, Samiya Hassan Nour finishing in 15:04, Hannah Gapes clocking 15:06 and Hannah Nuttall stopping the clock at 15:08, while Mirriam Cherop followed in 15:09 and Allie Ostrander in 15:10.

With two global titles secured within just six days, Likina Amebaw has turned an extraordinary week into a defining chapter of her 2026 season.

Women’s 5km Top 10 Results — Copenhagen 2026

1. Likina Amebaw — Ethiopia — 14:41

2. Caroline Makandi Gitonga — Kenya — 14:48

3. Rose Davies — Australia — 14:50 — Area Record

4. Marta Garcia — Spain — 14:59 — PB

5. Georgia Griffith — Australia — 15:01 — PB

6. Samiya Hassan Nour — Djibouti — 15:04

7. Hannah Gapes — Australia — 15:06 — PB

8. Hannah Nuttall — Great Britain — 15:08 — PB

9. Mirriam Cherop — Kenya — 15:09 — PB

10. Allie Ostrander — USA — 15:10 — PB

The Copenhagen race was fiercely contested, with the leading athletes pushing the pace over the flat and fast 5km course. Amebaw, however, had the strength to separate herself from her rivals and hold on for another major championship victory.

What makes her achievement even more remarkable is the short turnaround between her two titles. Winning a world 5000m championship in Budapest and returning only six days later to triumph over 5km on the roads of Copenhagen is a remarkable demonstration of endurance, recovery and championship racing ability.

For Ethiopia, Amebaw’s victory adds another major international success to a season already filled with impressive performances. For Kenya, Gitonga’s silver medal provides another strong result on the world stage and confirms her ability to compete among the best road runners in the world.

With two global titles secured within just six days, Likina Amebaw has turned an extraordinary week into a defining chapter of her 2026 season.

France’s Agathe Guillemot produced a breathtaking final surge to claim the women’s mile title at the 2026 World Athletics Road Running Championships in Copenhagen, securing the first individual global championship gold medal of her career.

Guillemot remained composed through the early stages of a tightly contested race, staying within the leading group as the athletes patiently waited for the decisive moments. Rather than committing too early, the Frenchwoman conserved her energy and positioned herself perfectly for the closing stages.

As the race entered its dramatic final phase, Guillemot unleashed a powerful acceleration that immediately changed the complexion of the contest. Her devastating finishing speed carried her away from her rivals, allowing her to cross the line in 4:22.74 and celebrate a memorable world championship triumph.

The victory was made even more remarkable by the quality of the performance. Guillemot’s winning time was a world-leading mark and a European record, taking almost half a second off the previous European record and moving her to fourth on the world all-time list.

Ethiopia’s Freweyni Hailu delivered another strong championship performance to secure the silver medal in 4:24.35. Hailu remained firmly in contention throughout the race, but she was unable to respond to Guillemot’s explosive finishing burst. It was Hailu’s second consecutive silver medal at the World Road Running Championships after also finishing runner-up in the inaugural edition in Riga in 2023.

For Kenya, Mirriam Cherop produced a performance full of determination and patience to capture the bronze medal in 4:25.71, returning to the global podium eight years after her breakthrough on the world junior stage.

Cherop first announced herself as a major international talent at the 2018 World U20 Championships in Tampere, Finland, where she won silver in the women’s 1500m in 4:10.73. She finished behind Ethiopia’s Alemaz Samuel, with Switzerland’s Delia Sclabas taking bronze.

Now, eight years later, Cherop has added a senior global medal to that junior silver, completing a remarkable journey from the junior podium in Tampere to the senior podium in Copenhagen.

Her bronze in Copenhagen was also a season’s best, underlining the quality of her performance against a world-class field. Cherop remained in medal contention deep into the race before holding her position through the decisive final stages.

The Copenhagen race was a tactical battle for much of the distance, with the leading athletes refusing to make a decisive move too early. The pack stayed closely bunched through 800 metres before the race began to unravel in the closing stages.

Guillemot’s patience ultimately proved decisive. With little more than 20 seconds of racing remaining, the Frenchwoman moved to the front and accelerated hard, quickly creating daylight between herself and the chasing group.

Behind her, Hailu secured silver while Cherop fought her way to bronze, giving Kenya another moment to celebrate on the world stage.

The result represents another important chapter in Cherop’s career. From a World U20 silver medal in Tampere in 2018 to a senior World Road Running Championships bronze in Copenhagen in 2026, eight years have separated two global podium appearances — but the determination to remain among the best has endured.

For Guillemot, meanwhile, Copenhagen provided the perfect ending to a demanding season. The Frenchwoman had already competed at major championships and international meetings across track, cross country and road racing before producing her biggest moment of the year on the streets of Copenhagen.

The home crowd also had reason to celebrate as Denmark’s Annemarie Nissen finished fourth in a personal best of 4:26.78, while Kenya’s Naomi Korir followed in fifth with another personal best of 4:29.15.

In the end, Guillemot’s perfectly timed attack delivered France a world champion, Hailu claimed another global silver, and Cherop completed a remarkable eight-year journey back to the world podium.

From junior silver in Tampere to senior bronze in Copenhagen, Mirriam Cherop’s story has entered another memorable chapter — and Kenya once again has a global medal to celebrate.

Women’s Road Mile Top 5 — Copenhagen 2026

1. Agathe Guillemot (France) — 4:22.74 — World Lead, European Record

2. Freweyni Hailu (Ethiopia) — 4:24.35 — Season Best

3. Mirriam Cherop (Kenya) — 4:25.71 — Season Best

4. Annemarie Nissen (Denmark) — 4:26.78 — Personal Best

5. Naomi Korir (Kenya) — 4:29.15 — Personal Best

The women’s mile in Copenhagen delivered a compelling championship race, combining tactical patience, a dramatic late surge and a closely contested battle for the medals. Agathe Guillemot’s decisive finish secured the world title, Freweyni Hailu added another global silver to her résumé, while Mirriam Cherop completed the podium after a determined performance. With a world-leading time, a European record and a tightly fought medal battle, the race provided a memorable highlight of the World Athletics Road Running Championships.