Running News Daily

Chepkoech believes she will be lucky at the Olympics on her third attempt

The third time is the charm. This is what 2019 World 3,000m steeplechase champion Beatrice Chepkoech is banking on as she braces up for a podium finish at the Olympic Games in Paris.

Chepkoech narrowly missed the podium in Rio 2016, finishing fourth (9:16.05) and placed seventh (9:16.33) in Tokyo 2021.

Tokyo saw Uganda's Peruth Chemutai (9:01.45), USA's Courtney Frerichs (9:04.79) and Hyvin Kiyeng (9:05.39) seal the podium while Rio Olympics top spots went to Bahrain’s Ruth Jebet (8:59.72), Kiyeng (9:07.12) and USA's Emma Coburn (9:07.63).

After heartbreaks in Rio and Tokyo, the 33-year-old is laser-focused on clinching the elusive Olympic medal.

“I have missed the podium in my last two Olympic appearances but I am optimistic on my third attempt. I will secure a podium finish,” Chepkoech revealed.

She also highlighted the importance of an Olympic medal to add to her rich trophy cabinet. “It is everybody’s dream to win an Olympic medal. I will be more than happy if I secure a podium in Paris,” she added.

Chepkoech’s impressive resume includes the 2019 world title in Doha, where she set a course record of 8:57.84 while leading Coburn (9:02.35) and Germany’s Gesa Felicitas (9:03.30) to the podium.

She also holds the African title having clocked 9:15.61 in Accra last year with Chemutai (9:16.07) and Ethiopia’s Lomi Muleta (9:26.63) sealing the podium.

Chepkoech is a bronze medallist in the 3,000m at the World Indoor Championships in Glasgow. She finished third in 8:22.68 behind Ethiopia’s Gudaf Tsegay (8:21.13) and USA’s Elle Purrier (8:20.87).

Despite strong competition from World Champion Winfred Yavi and Uganda’s Chemutai at the Paris Olympics, Chepkoech remains unfazed. 

“Anything can happen in Paris, I can’t say I fear anyone. I am going to run my race and do my very best,” she stated.

Yavi edged out Chepkoech at the 2023 Championships in Budapest beating her to the title in 8:54.29 with Chepkoech settling for second in 8:58.98 and Faith Cherotich (9:00.69) sealing the podium.

Chemutai beat her to the Prefontaine Classic title on May 25, clocking 8:55.09 with Chepkoech clocking 8:56.51. At the Paris Diamond League earlier this month, Chepkoech finished ninth place in 9:27.21.

Yavi (9:03.68), Alice Finot (9:05.01) and Britain’s Elizabeth Bird (9:09.07) claimed the podium.

Chepkoech has been honing her skills at the Nyayo Stadium, where she has been training three times a week ahead of Paris.

“Training has been intense but rewarding. I do training on Monday, Wednesday and Friday and I have been focusing on my weaknesses to ensure peak form in Paris,” she shared.

In Paris, she will be joined by world U20 champions Jackline Chepkoech (2021) and Faith Cherotich (2022). The duo have been intensifying their training in Eldoret.

Chepkoech highlighted that training alone has been lonely but reiterated her desire to put in more effort.

“The other athletes are training in Eldoret so I am alone. It’s a challenge but I have to do my best to be ready for the Olympics,” Chepkoech stated.

She further highlighted the importance of having her coach along with the assigned coaches from the National Olympics Committee of Kenya. 

“Training with my coach has been good because we can strategise on the areas we see weaknesses. It was a good initiative from the federation to have me train with my coach along with the assigned coaches,” she revealed.

Keely Hodgkinson reveals a serious impact Mary Moraa has made on her road to Paris 2024 Olympics

Keely Hodgkinson discusses lessons from her loss to Mary Moraa as he aims for gold at the Paris Olympics.

Olympic and world 800m silver medallist Keely Hodgkinson is gearing up for the Paris Olympics with a resolute focus on clinching the gold.

At just 22, she has already made significant strides in her athletic career, breaking records and overcoming challenges.

But as she prepares for the upcoming games, Hodgkinson reflects on a particularly tough race that has fueled her drive for victory.

“If you want to watch a bad race, watch Lausanne,” Hodgkinson says in an interview with the Telegraph, recalling the June competition where she found herself boxed in and then out-thought and out-paced by Kenyan Mary Moraa in the 800m.

“That was bad.”

Hodgkinson’s journey has been marked by impressive accomplishments, including a silver medal at the Tokyo Olympics at the age of 19 with a personal best of 1:55.88.

More recently, she broke her own 800m record in front of 60,000 fans at the London Stadium leg of the Diamond League, becoming the sixth-fastest woman in history.

Despite these successes, Hodgkinson admits that post-Tokyo, she faced emotional challenges.

Struggling to focus on training after leaving her criminology degree course at Leeds Beckett University, she found it difficult to balance her mental state and athletic ambitions.

“I had nothing to be sad about, yet I felt guilty for feeling down.”

The determination to win gold in Paris is what keeps Hodgkinson motivated.

“Gold is all I have in my head right now. To get the gold in Paris. For me, that was the one I was always aiming for anyway,” she says.

Her rigorous training regime reflects this ambition.

Running approximately 35 miles each week, Hodgkinson focuses on building power and muscle strength, training more like a sprinter. Gym sessions, swimming, and cross-training have been crucial in enhancing her endurance and performance.

“I spend a lot of time on a cross-trainer,” she notes. “If I was to factor that in, my running mileage would go up.”

Preparation for a race, for Hodgkinson, resembles getting ready for a night out.

“The process starts two hours beforehand – I just enjoy it,” she explains.

Her routine includes a shower, fake tan, music, and doing her hair and make-up. “There’s nothing really to do on race day, especially if I’m racing at 10pm.”

Visualizing different race scenarios with her coach Painter is another key aspect of her preparation.

“Let others dictate your race and that’s when silly mistakes happen; panic after getting boxed in and you can bolt too early,” she cautions.

Reflecting on the 2023 World Championships in Budapest, Hodgkinson recalls hitting a lactic wall with 300m to go.

“The pack was so fast through the first lap. It really made us all hurt. We’d never done it that fast before.” On that occasion, it was her main rival, Athing Mu, who set the pace with Hodgkinson finishing as runner-up.

"She wanted to make it hard,” Hodgkinson acknowledges.

Despite the camaraderie with her fellow athletes during training camps, Hodgkinson remains competitive.

“On race day it’s game faces on,” she asserts.

For now, she relishes the challenge of pushing her limits.

“I’d be lying if I said I don’t enjoy being good at it,” she admits.

“When I was younger I used to love seeing how much pain I could put myself in, which sounds a bit crazy, but you do have to be crazy to do this event.”

Four reasons why you’re not getting faster

Hitting a running plateau can be a natural phase in the training journey, where progress can seem to stall for weeks or even months. But if you’ve been stuck in the same rut for over six months or have cycled through several training plans without noticeable gains, it might be time to re-evaluate your approach and make some changes.

Identifying factors that could stall your progress

It’s completely normal to hit periods where your performance seems stagnant, only to have a breakthrough and achieve new personal bests. “Your running, and your fitness, has a natural flow of peaks and valleys as you train for races, recover, go through base-building etc.,” says Elisabeth Scott, a Connecticut-based running coach and host of the Running Explained podcast. Embrace these ebbs and flows as part of your running journey.

When assessing whether you’ve hit a plateau, consider other factors that might be holding you back: warm weather, the need to slow down on easy runs while building volume, or external factors like feeling unwell or dealing with unexpected life stress. If none of these apply and you’re still not improving, it might be time to dig deeper and figure out what’s going on.

Running everything too hard

Scott says this is the number one training error she sees. We know we should run our easy runs easy, but it can be tempting to pick up the pace in practise. “Your easy runs should be very easy, probably much slower than you’ve been running them,” Scott adds. The key is to keep the effort level low and your heart rate down on those easy runs.

Not doing hard running, at all

“If you’ve plateaued and haven’t been doing any hard running in your training, it might be time to start,” says Scott. Many runners fall into the trap of running at a medium-hard effort—a pace that’s a bit faster than an easy run—without incorporating any truly intense workouts. “Most runners should include at least some hard running in almost every phase of training, from simple strides and hard uphills, to more structured speedwork, depending on the context of your training and your goals,” Scott explains. Shake up your routine with some high-intensity sessions to bust through that plateau and reach new heights.

Not running enough (volume and/or frequency)⁠, or repeating the same thing each cycle

Your training needs to get more challenging over time and should evolve with different workouts targeting various training zones.

Scott explains that many lower-volume runners, who only train a few times a week, can boost their performance simply by running more—though it’s crucial to increase volume safely. “Additionally, our training needs to change and progress over time to continue increasing our fitness,” she says. Keep your workouts dynamic and progressively more challenging to ensure continual improvement and peak performance.

Over-training or under-recovering

Scott points out several common culprits that can stall your progress: calorie deficits, lack of sleep, running too hard, overtraining with excessive fitness challenges, and extreme life stress from work, family or emotional issues. “These things all “count” as stress in your body’s way of understanding things,” she says.

To overcome a running plateau, it’s crucial to address these areas. Make sure you’re fueling your body adequately, getting enough rest and balancing your training intensity. Manage life stressors effectively and ensure your fitness routine is sustainable. By taking a holistic approach, you’ll be better equipped to break through barriers and reach your running goals.

Eliud Kipchoge names two things that stand in his way to making history at Paris Olympics

Eliud Kipchoge has revealed two things that will pose challenges as he looks to win his third Olympic title at the Paris Olympic Games.

Defending champion Eliud Kipchoge has cited two things that will be a challenge as he looks to make history by winning his third successive marathon title.

The five-time Berlin Marathon champion noted that he has already observed the course, admitting that the race will not be an easy task. He noted that it is not a flat course, making the race a challenge for all the athletes.

Kipchoge added that the weather in Paris is usually hot in August, making it the second challenge in his quest for top honours. Kipchoge will also be making his fifth appearance at the Olympics.

“I’ve gone through the course and it’s very challenging…it’s very hot in Paris in August and second, the course is up and down and that is a huge challenge to everybody. Nevertheless, I don’t want to complain because all of us will be running on the same terrain and the same weather,” Kipchoge told CGTN Sport.

The four-time London Marathon champion is also aware of the tough competition that awaits him on the global stage. He knows that everyone has prepared well for the race and it will be all about the one who executes the race well.

He also has sweet memories of Paris, since it was the first place where he competed on the global stage, competing at the 2003 World Championships where he won a gold medal in the 5000m. He will also be eyeing history, being the first Kenyan to make five appearances at the Olympic Games.

“All of us will be fighting and I always say that the best trained and the best prepared will carry the day. I’m excited to see how competitive the events will be from the short distance events, to the long distance, to swimming,” the two-time Olympic champion said.

“The year 2003 was the beginning of my life in sport and I can say I’m happy to go back there and compete and show the world where my life began and show the longevity and love for sport,” he added.

Paris 2024: Favorites and best value picks on the track

We are just four days away from the opening ceremony of the 2024 Paris Olympics and a little over a week from the start of the athletics events at the Stade de France. If you’re looking to place your bets for gold or want to know the favorites for each event (according to Vegas sportsbooks), we’ve got you covered with insights and odds to help you get the best value out of your picks.

Men’s 100m

Favorite: Kishane Thompson (JAM) -105 [world leader]

Best value: Oblique Seville (JAM) +900 

Men’s 200m

Favorite: Noah Lyles (USA) -290 [3x world champion]

Best value: Erriyon Knighton (USA) +1000 [2x world championship medallist]

Men’s 400m

Favorite: Matthew Hudson-Smith (GBR) +120 [world silver medalist]

Best value: Steven Gardiner (BAH) +350 [reigning Olympic champion]

Men’s 800m

Favorite: Djamel Sedjati (ALG) -250 [world leader]

Best value: Marco Arop (CAN) +1500 [reigning world champion]

Men’s 1,500m

Favorite: Jakob Ingebrigtsen (NOR) -225 [reigning Olympic champion]

Best value: Josh Kerr (GBR) +175 [reigning world champion]

Men’s 5,000m

Favorite: Jakob Ingebrigtsen (NOR) -290 [reigning world champion]

Best value: George Mills (GBR) +4000 

Men’s 10,000m

Favorite: Joshua Cheptegei (UGA) +120 [world record holder]

Best value: Berihu Aregawi (ETH) +600 

Men’s 110m hurdles

Favorite: Grant Holloway (USA) -500 [world leader and world champion]

Best value: Hansle Parchment (JAM) +1000 [reigning Olympic champion]

Men’s 400m hurdles

Favorite: Rai Benjamin (USA) +100 [world leader]

Best value: Alison Dos Santos (BRA) +300 [2022 world champion]

Men’s 3,000m steeplechase

Favorite: Lamecha Girma (ETH) -120

Best value: Soufiane El Bakkali (MAR) +190

Men’s marathon

Favorite: Eliud Kipchoge (KEN) -190 [reigning Olympic champion]

Best value: Benson Kipruto (KEN) +900 [2024 Tokyo Marathon champion]

Women’s 100m

Favorite: Sha’Carri Richardson (USA) -225 [reigning world champion]

Best value: Julien Alfred (LCA) +700 

Women’s 200m

Favorite: Gabby Thomas (USA) +105 [2020 Olympic bronze medalist]

Best value: Shericka Jackson (JAM) +180 [reigning world champion

Women’s 400m

Favorite: Marileidy Paulino (DOM) -135 [2020 Olympic silver medalist]

Best value: Rhasidat Adeleke (IRL) +700 

Women’s 800m

Favorite: Keely Hodgkinson (GBR) -290 [Olympic silver medallist]

Best value: Nia Atkins (USA) +1500

Women’s 1,500m

Favorite: Faith Kipyegon (KEN) -285 [world record holder]

Best value: Jessica Hull (AUS) +1000

Women’s 5,000m

Favorite: Faith Kipyegon (KEN) -285 [world champion]

Best value: Beatrice Chebet (KEN) +750 [world XC champion]

Women’s 10,000m

Favorite: Sifan Hassan (NED) +120 [reigning Olympic champion]

Best value: Gudaf Tsegay (ETH) +250 [reigning world champion]

Women’s 100m hurdles

Favorite: Cyrena Samba-Mayela (FRA) +250 [European champion]

Best value: Tobi Amusan (NGR) +1500 [world record holder]

Women’s 400m hurdles

Favorite: Sydney McLaughlin-Levrone (USA) -700 [world record holder and reigning Olympic champion]

Best value: Femke Bol (NED) +300 [reigning world champion]

Women’s 3,000m steeplechase

Favorite: Beatrice Chepkoech (KEN) n/a [world record holder]

Best value: Sembo Almayew (ETH) n/a

Women’s marathon

Favorite: Tigst Assefa (ETH) +250 [world record holder]

Best value: Hellen Obiri (KEN) +400 [2023 & 2024 Boston Marathon champion] 

Why Timothy Cheruiyot owes his successful career to his father

Timothy Cheruiyot has given a candid explanation of why he owes his successful career to his father.

Former world champion Timothy Cheruiyot has credited his father for encouraging him to take up athletics as a career after his secondary school education.

Cheruiyot is the first born in his family and he noted that after high school, he stayed home to help his father in farming. Life then got a little bit difficult for him and he ventured into blue collar jobs to make a living.

However, his father was not happy with the way his life was turning out and advised him to look for a training camp and he would support him. This was after his impressive runs in primary school and high school.

“When I finished form four I went home to help my father in farming…Life was difficult in 2012 and 2013 and at some point, I even worked at construction sites. In 2014, my father encouraged me to go and look for a camp and he would help me,” Cheruiyot said in an interview on the Safari za Mabingwa show.

“I heeded to his advice and in January 2014, I went for a camp closer to home and my friends helped me and I was there for three months. I then joined another camp and after one month, the owner paid for me to go to Nairobi,” he added.

After finding an athletics camp in Bomet, Cheruiyot trained for about three weeks before relocating to another camp where doors opened for him.

The manager of the camp at the time catered for his needs and paid for a trip for him to Nairobi to compete at the World Junior Championships trials but finished third and missed out on a slot to the global showpiece but his talent was recognised and that’s how he got a contract with the Kenya Prisons Service. Cheruiyot also met his longtime coach, Bernard Ouma through his effort in 2014.

The Olympic Games 1500m silver medallist noted that his parents would send him money to cater for his needs when he was at the camp.

They would sacrifice by selling poultry and trees just to make sure their son was comfortable. Being a first born, Cheruiyot is the only one in his family who runs.

“My parents always supported me because there were times I would call them when I didn’t have food and they would send me money…sometimes they would sell chicken or trees at home just to cater for me. I’m the first born and my siblings don’t compete but they are going to school,” Cheruiyot said.

“Athletics gave me a chance to compete in the Kenyan team after the World Relays in the Bahamas. I started running when I was in primary then proceeded to secondary school but I was not very serious,” he added.

Why Ethiopian marathon star wants to clinch Chicago Marathon victory in honor of Kelvin Kiptum

The reigning Tokyo Marathon holder has explained why she will be doing everything to win in Chicago to honor the fallen former marathon star Kelvin Kiptum.

This year’s fastest women’s marathoner, Sutume Kebede of Ethiopia, has revealed her real motivation ahead of the 46th Bank of America Chicago Marathon.

Kebede's remarkable 2:15:55 victory in the 2024 Tokyo Marathon makes her the eighth fastest woman of all time. 

This achievement came just two months after she set the record for the fastest half marathon ever completed in the United States at the Aramco Houston Half Marathon in January, with a winning time of 1:04:37.

Kebede is part of a training group that once included the late Kelvin Kiptum, who was tragically killed in a car crash this past February, just four months after setting the marathon world record at the 2023 Bank of America Chicago Marathon.

Returning to Chicago with a strong motivation to win, Kebede expressed her excitement: “I am extremely happy to come back to Chicago and run on a course that has proven to be very fast.”

Kedebe has revealed her real motivation to make amends from last year’s shortcomings.

“After seeing what my teammate Kelvin Kiptum did last year, I want to come to Chicago to do something great.” Kebede had a disappointing finish in the 2023 Bank of America Chicago Marathon, but she is determined to make a significant impact this year.

Kebede will face fierce competition, including the fourth fastest woman in history, Ruth Chepngetich of Kenya. 

Chepngetich, the 2021 and 2022 Chicago champion, was runner-up last year and is eager to reclaim her title. Another top contender is fellow Kenyan Joyciline Jepkosgei, a TCS London and TCS New York City Marathon Champion who placed fourth in the 2023 Chicago Marathon.

Joining these East African stars are the second and third fastest American women of all time. Former American marathon record holder Keira D’Amato, who has been part of the broadcast team for the past two years, will return to the start line this year.

 D’Amato, who finished fourth in Chicago in 2021, is eager to compete again. Betsy Saina, who placed fifth in this year’s Tokyo Marathon, will also compete, aiming for her first Chicago finish after dropping out in 2019 due to illness.

The 46th Bank of America Chicago Marathon promises to be an exciting race, with some of the fastest women in the world vying for the coveted title.

Andre De Grasse named Team Canada flag bearer for Paris 2024

Canada’s most decorated male Olympian, Andre De Grasse, has been chosen by the Canadian Olympic Committee (COC) to carry the flag for Team Canada at the Paris 2024 opening ceremonies on July 26. On Wednesday, the COC announced that De Grasse will carry the flag alongside women’s weightlifter Maude Charron. Both are defending Olympic champions in their respective events.

De Grasse has never carried the Canadian flag at an opening or closing ceremony, and Paris marks the third time he will represent Canada at the Olympic Games. He will again be a medal contender in the men’s 100m, 200m and 4x100m relay. Despite this being his third Olympics, this will be his first time attending the opening ceremony.

When asked if he would do Team Canada the honor of serving as flag bearer, De Grasse’s response was: “That would be a dream come true for me. I never thought that opportunity would ever come, you know, because of course being in track and field, we never get a chance to really go to the opening ceremony. So I mean, I’m excited just to even go and now to be the flag bearer for the country! I’m speechless–I’m trying to get the words out.”

The Markham, Ont., native has won six medals at the last two Olympic Games (one gold, two silver, and three bronze). He is the only sprinter in the world to win an individual medal in the men’s 100m at the last two Olympic Games. His 200m gold medal finish at Tokyo 2020 was the first Canadian Olympic gold on the track in 25 years and the first in the 200m in 93 years.

The 29-year-old has been a consistent podium finisher at major championships, winning a medal in every Olympic and World Championship final he competed in from 2015 until the 2023 World Championships. He finished sixth in the men’s 200m world championship final in Budapest.

De Grasse has returned to top form this season, winning his first national 100m title since 2017 at the 2024 Canadian Olympic Trials in Montreal in late June. Two weeks later, he ran his fastest 200m time of the year at the Gyulai István Memorial Continental Tour meet in Hungary, clocking his first sub-20-second time since the Diamond League final in September 2023.

He will begin his Paris 2024 campaign in the men’s 100m heats on Saturday, Aug. 3, with the men’s 200m and 4x100m events coming later in the week.

Here’s a new way to keep warm-weather GI distress at bay

You may be able to toss your antacids and emergency Imodium stash—scientists are excited about a new study highlighting the gut-protecting powers of blackcurrant extract, and it could be the latest go-to remedy for the summer GI distress some runners experience. Relief for the dreaded condition, sometimes dubbed “runner’s trots,” might now be as simple as popping a berry supplement, as reported by British media outlet Wales Online.

Berry good news

Researchers found that more than two-thirds of recreational runners, unaccustomed to running in hot weather, experienced reduced symptoms after taking blackcurrant extract. Mark Willems, a professor in exercise physiology at the University of Chichester who has published more than 40 New Zealand blackcurrant extract studies, noted the study’s significance: “It is impressive that the 92 per cent of participants who displayed total GI symptoms were reduced to 25 per cent with blackcurrant. This is really meaningful.”

What exactly are runner’s trots?

For the uninitiated, runner’s trots refers to the gastrointestinal distress runners face in high temperatures, leading to nausea, diarrhea and other uncomfortable symptoms. Exercising in the heat redirects blood flow away from the digestive system to help keep your body cool, which can create havoc in your gastrointestinal tract. Current prevention methods, such as complex heat acclimation training, are often impractical for casual runners.

The research

For this study, runners took 600 mg of blackcurrant extract (the brand CurraNZ was used in this study) daily for seven days before hitting the treadmill in sweltering 34 C conditions. The polyphenol-rich blackcurrant supplement was shown to reduce heat-induced cell damage and “leaky gut” by up to 40 per cent. Not only did the extract alleviate gut distress, but it also proved safe, with no adverse effects, on core temperature or thermoregulation.

Matthew Kuennen, an associate professor at High Point University, N.C., praised its efficacy: “I am impressed with blackcurrant’s ability to reduce markers of gut leak and gastrointestinal barrier function during prolonged endurance exercise under hot/dry conditions,” he said. Kuennen recommends blackcurrant supplementation as a potentially meaningful alternative when heat training is not an option.

The takeaway

Blackcurrant extract may be a game-changer for runners battling heat-induced GI issues. With its ability to provide quick relief and enhance performance, it may be worth considering adding this supplement to your pre-race routine. Stephanie Flippin, a pro ultrarunner, coach and physician who works with athletes and uses blackcurrant extract in her own training, says she is excited about the findings: “There isn’t a runner who hasn’t experienced GI distress,” she explains. “With current strategies limited to heat training itself, any mitigation and protective measure is highly beneficial, and New Zealand blackcurrant extract offers an exciting new supplement for runners.”

“The take-away message is that if you are customarily experiencing mild GI symptoms from running in the heat, they are likely to be resolved by supplementing with New Zealand blackcurrant extract,” Willems said.

Four single-leg exercises all runners should try

Single-leg exercises will help you become a faster runner, while keeping injuries away.

Looking to spice up your strength-training routine, or hoping to become an injury-free speedster in just a few extra minutes a week? Cue single-leg strength training! We’ve got the perfect exercises to kickstart your single-leg journey to running stardom.

Focusing on one leg at a time, these exercises boost balance, stability and muscular coordination—crucial for efficient running mechanics. By mimicking the natural gait cycle, these exercises build strength in the exact movement patterns used during runs. Adding single-leg strength training to your routine can lead to more powerful strides, better endurance and fewer overuse injuries, making it a game-changer for runners of all levels.

1.-Step-up

What it does: Step-ups target the quads, glutes and calves, building strength and power in the legs. They mimic the climbing motion in trail running, improving uphill running performance.

Stand several inches in front of an elevated platform. Place your right foot on the platform, ensuring your whole foot is on it.

Push through the heel of the elevated foot to lift your body onto the platform. Step down with the left foot, returning to the starting position.

2.- Single-leg glute bridge

What it does: Activates and strengthens glutes and core.

Lie on your back with your knees bent and feet flat on the floor. Lift your right leg, extending it straight out.

Press through your left heel to lift your hips toward the ceiling.

Lower your hips back down, and repeat on the left leg (alternatively, do 10 repeats with the right leg before switching to the left leg; repeat 3 sets).

3.- Hip hike

What it does: Strengthens the muscles around the hips and pelvis, helping to prevent injuries such as iliotibial (IT) band syndrome, runner’s knee and hip pain, which often result from weak or imbalanced hip muscles.

Stand on your right foot, keeping your pelvis in a neutral position.

Drop your left hip so it is several inches below the right side of your pelvic bone. Activate your right hip muscle to lift your left side back to a neutral position. Try imagining that your pelvis is a bowl and you’re tilting one side of the bowl down.

Aim for 20-30 repetitions per leg.

4.- Single-leg deadlifts

What it does: Single-leg deadlifts strengthen the hamstrings, glutes and lower back muscles. They improve balance and proprioception, essential for maintaining stability on uneven terrain.

Stand on one leg with a slight bend in the knee. Hinge at the hips, lowering your torso while extending the other leg behind you.

Keep your back straight and core engaged throughout the movement.

Return to the starting position by engaging your glutes and hamstrings.

Repeat 10 times, then switch legs.

For any of these exercises, moving with control and good form is more important than the number of reps you perform. Do fewer repeats if these exercises are particularly challenging or new to you; add sets once you build strength.

Transgender athletes will have more restrictions in Paris

Transgender women must have transitioned before the age of 12 to be eligible for the women’s category, to “prevent any potential biological advantage from male puberty”.

Transgender athletes will face more restrictions at the Paris Olympics compared to previous events. This is due to the recent regulation by numerous international federations that female athletes must have completed their transition before the age of 12 to avoid unfair advantages. 

With this decision, the Paris 2024 Olympics has stricter rules and  regulations regarding transgender athletes with differences of sexual development (DSD).

There have also been increased regulations for transgender athletes ahead of the Olympics, with many who have previously competed in international events, now unable to do so.

The Olympics in the French capital is set to make history as the first gender-equal games, with 50 per cent of the medals going to women, a first in the history of the event. There has been a rising interest in transgender athletes, with concerns that transgender women have an unfair advantage over fellow competitors, and a number of federations have strict guidelines.

The International Olympic Committee, which oversees the Games, does not have specific rules or regulations and instead includes 10 guiding principles. The governing body also states that “each international federation is responsible for setting eligibility rules for its sport, including the eligibility criteria that determine qualification for the Olympic Games”.

The guidelines require transgender women to have transitioned before the age of 12 to be eligible for the women’s category, to prevent any potential biological advantage from male puberty.

The sports affected by this rules

The guidelines from the IOC have been adopted by World Athletics and Fina, swimming’s governing body.Cycling follow these guidelines for women’s categories but also allow for an “open” category which has replaced the current “men’s category” to allow transgender athletes to compete.

World Rowing allows those who transitioned before puberty to be eligible, and one of their criteria is for the testosterone concentration to be less than 2.5 nmol/L for a period of at least 24 months, while rugby has followed the IOC guidelines. Triathlon, tennis and archery however require testosterone levels to be below a certain limit to allow athletes to compete. Other sports allow transgender athletes to compete on a “case by case” basis.

Transgender and non-binary athletes at the Paris Olympics

Laurel Hubbard competed in the Tokyo Olympics, becoming the first openly transgender athlete to do so, and finished last in her competition group, and also Will be there in this edition. Nikki Hiltz is transgender and non-binary and uses the pronouns “they/them”, but has always competed in the female category, and will be representing USA at the upcoming Olympics. They set a US trials record in the 1500m to earn a place on the Olympic squad.

Quinn, a Canadian non-binary footballer, has also been chosen to represent their nation at the Olympic Games. The midfielder, who plays for Toronto, has always competed in female categories.

But there are other athletes that got out of the Games because of the new rules like the american BMX rider Chelsea Wolfe, who had been hoping to compete in Paris before the UCI, cycling’s governing body, changed its regulations and put an end to her hopes. She had qualified for Tokyo 2020 as an alternate.

Halba Diouf’s dream was also ended by World Athletics’ new regulations, effectively barring the Senegalese-born French sprinter from competing in Paris. Swimmer Lia Thomas became the first transgender athlete to win a US college title in 2022, but lost a legal case against World Aquatics for her right to compete. The American remains barred from competing in the female category.

American sprint legend reveals Olympic heartbreak from 1992 Barcelona food poisoning

Michael Johnson recalls a disappointing setback due to food poisoning during the 1992 Olympics, affecting his performance in the 200-meters

Before Usain Bolt rose to prominence, the world of track and field was dominated by Michael Johnson, a sprinter who dazzled the athletics scene with his speed and charisma.

Johnson, who captured four Olympic gold medals across three different Games, recently spoke about what he considers the most disappointing moment in his illustrious career.

The incident in question traces back to the 1992 Barcelona Olympics, a time when Johnson was at the pinnacle of his form.

Fresh off a gold medal win at the 1991 World Championship in Tokyo, Johnson was the favorite to clinch the 200-meter race at the upcoming Olympics.

However, an unforeseen bout of food poisoning just days before his first race jeopardized his chances.

“I had gotten food poisoning. So I was world champion, ranked number one in the world for two years, undefeated, and you know, a huge favorite to win the 200 meters at the Olympics,” Johnson recalled on High Performance podcast.

His condition arose shortly after a near world-record performance at the Olympic trials, where he had felt in the best shape of his life.

“It was about or so before I was competing," Johnson explained.

During this period, athletes typically reduce the intensity of their training to fine-tune their performance, a phase known as tapering.

"You’re in a taper mode where you’re basically just working on starts and very technical things,” he added.

When the Olympic races began, Johnson thought he had recovered, feeling fine at the starting blocks.

However, the reality of his condition became apparent as soon as the race started.

“Usually in a first round, I can just sort of run the first 100 meters of that 200 meters and I'm just kind of out," he said.

But this time, he found himself struggling unexpectedly, feeling as if he were "running in someone else’s body."

Despite winning his initial heat, the effort took a severe toll on him.

“I’m extremely weak and it takes everything. I win that race but just barely, and it took everything in me, and I knew immediately something's wrong,” he said.

His performance deteriorated further in the subsequent rounds and he ultimately failed to make the final.

Reflecting on the ordeal, Johnson described the experience as both disappointing and embarrassing.

“I knew of athletes who were world record holders, world champions that had the butt. That’s the one thing missing at that point," he lamented.

The Olympic gold in the 200-meters, which many had anticipated would be a mere formality for Johnson, remained elusive.

Johnson's resilience, however, is as legendary as his speed as he returned to win golds in later Olympics, including a memorable double victory in the 200 and 400 meters at the 1996 Atlanta Games.

Yet, the sting of Barcelona remains a significant chapter in his career.

Looking back, Johnson appreciates the rarity of Olympic opportunities.

“One thing you know as an Olympic athlete, because the Olympics is every four years, not every year, you may never get back there. Most people make it to one Olympics. I was fortunate to go to three, but that’s rare,” he reflected.

Through his trials and triumphs Johnson's legacy as a sprinter continues to inspire athletes around the world.

His story is a poignant reminder of how even the greatest champions can face hurdles that test their spirit and resolve.

Snoop Dogg to carry Olympic torch at opening ceremony

With the Paris Olympic opening ceremony just days away, popular American rapper Snoop Dogg has been revealed as one of the final torchbearers of the Olympic flame ahead of Friday’s ceremony. Snoop Dogg, whose full name is Calvin Cordozar Broadus Jr., will carry the torch through the neighbourhood of Saint-Denis, according to the town’s mayor, Mathieu Hanotin.

Saint-Denis marks the final stop of the Olympic flame’s journey before it reaches the renowned Eiffel Tower, symbolizing the start of the global event. The rapper has already touched down in Paris, sharing his excitement with fans by tweeting a photo of himself in the Olympic host city on Tuesday, captioned: “U ready? Paris 2024 Olympics ya digggg!”

In addition to his role as a torchbearer, Snoop Dogg will provide regular reports and explore the city’s history and landmarks for prime-time shows on NBC and Peacock. His involvement will undoubtedly add some flair to the U.S. broadcast.

The D.O. Double G has been heavily involved with track and field this summer, also making an appearance at the 2024 U.S. Olympic Trials in Eugene, Ore., last month, where he did some play-by-play commentary on the 3,000m steeplechase and the 100m, plus ran an impressive 200m race in 34.44 seconds.

Snoop Dogg will be joined by French rapper MC Solaar and Ukrainian pole vault legend Sergey Bubka as they carry the Olympic torch around Saint-Denis (home to the Olympic stadium and aquatics centre). The torch relay is a historic Olympic tradition, and the Paris flame was first lit in April during a ceremony in Olympia, Greece, the home to the ancient Games. It’s been relayed across France over the past two months.

After the flame is lit, the opening ceremony will begin on the River Seine, where approximately 10,000 athletes from 206 National Olympic Committees and the IOC Refugee Olympic Team are expected. Canada’s flag bearer(s) have not yet been announced for the opening ceremony. According to the Canadian Olympic Committee, the announcement will come Wednesday morning.

TD Beach to Beacon 10K celebrating its 25th year

We're getting closer to the annual TD Beach to Beacon 10K Road Race. It's happening on the first Saturday of August, just over three weeks away.

This year is the 25th anniversary of the race, and more than 8,000 people are registered to run.

Each year, the scenic race held in Cape Elizabeth needs about 800 volunteers to make it happen.

Thousands of spectators cheer runners along the route and at the finish. In 2021, more than 2,000 runners participated in the race’s only virtual TD Beach to Beacon 10K. 

The popular annual race debuted in 1998 with 2,408 runners crossing the finish line.

More than $90,000 in prize money is awarded to the top finishers and place winners in various categories for men and women, and a separate $30,000 donation is provided to a designated beneficiary each year by TD Bank. This year's beneficiary is Valo Maine, a nonprofit that helps Maine teens with their mental well-being.

The iconic event is managed by DMSE Sports of Woburn, Massachusetts. Along with the TD Beach to Beacon 10K, DMSE assists the Boston Athletic Association with managing the Boston Marathon and other high-profile sports events.

Paris 2024 Olympics: Veteran mile race Timothy Cheruiyot's counsel to government, Kenyans

The soft spoken 1500m runner will lead the country's charge for medals in probably his final Olympic Games appearance.

The 2019 world 1500m champion Timothy Cheruiyot has requested Kenyan fans and the government to show athletes the respect they deserve.

The 28-year-old explained that most of the time, athletes are treated like nobodies yet they raise Kenya’s flag high on the global scene.

Cheruiyot added that athletes go through several challenges and the last thing they expect is to be treated poorly by their fans. He disclosed that some sleep hungry and suffer challenges in training like getting proper training gear and grounds.

“There are a lot of challenges in terms of training and sometimes food in the camp. When you ask an athlete their background, you will be surprised because some athletes even sleep hungry,” Cheruiyot said on the Safari za Mabingwa show.

“However, maybe in two years or a year, they fly Kenya’s flag high and I would the like the government and Kenyans to give the athletes the respect they deserve,” he added.

The Olympic Games 1500m silver medallist had a disastrous season last year, finishing ninth in the semifinal of the World Championships in Budapest and failed to proceed to the final.

He recounted how Kenyans on social media came at him and spread rumors that his career was over after the performance.

Little did they know that Cheruiyot had just suffered an injury 10 minutes to the semifinal. However, he was bold enough to show up for and finish the race. He added that Kenyans will always praise an athlete when he/she is winning but the moment things get tough, they always turn their backs on the athletes.

“Last year in Budapest, people said my career was over but I had an injury. I got an injury 10 minutes to the call room since I had a tendon tear and it took time for me to heal. However, my management flew me out and I received treatment,” he said.

“An injury among athletes is something common but you have to take care and ensure you avoid them at all cost. When you don’t perform, people automatically say your career is over without even knowing the challenges you are going through.”

Teenage sprint phenom lowers his U18 world record again

Quincy Wilson, the 16-year-old American track and field phenom, has broken his U18 world record in the men’s 400m for the third time this year. On Friday night in Gainesville, Fla., Wilson ran his final race before heading to Paris to compete on Team USA’s 4x400m relay team, blazing to a jaw-dropping win in 44.20 seconds.

Wilson edged out 2020 Olympic relay gold medalist and 2023 U.S. champion Bryce Deadmon at the finish line by three-one hundredths of a second. His time lowered his previous personal best and world record by nearly half a second, making him the eighth-fastest sprinter in the world this year.

Earlier this month, Wilson became the youngest American male track athlete to be named to the U.S. Olympic Team at 16 and 176 days, surpassing 200m sprinter Erriyon Knighton, who made the U.S. Olympic team at 17 for Tokyo 2020. Wilson just finished his sophomore year (Grade 10) at the Bullis School in Potomac, Md., and reportedly doesn’t even have his driver’s license yet.

Regarding Wilson’s chances of racing in Paris, this record-setting performance complicates the decision for U.S. relay coaches for the 4x400m team. Currently, his time is the third-fastest among the six men on the team. Michael Norman, who is ranked behind Wilson on time, will likely be given the fourth spot ahead of Wilson since he finished ahead of him at the U.S. Olympic Trials in June.

To keep Norman, Quincy Hall and Vernon Norwood fresh for the men’s 400m heats, semis and finals (+ men’s relay), we will likely see Wilson make his Olympic debut in the mixed 4x400m relay on Day 2 of the athletics program.

Ethiopia set the bar high at the Paris Olympic Games

Ethiopia is well-prepared to win more than four medals at the Paris 2024 Olympics and write a new chapter in the country's athletics history, a senior official of the Ethiopian Olympic Committee said.

Briefing the media in Addis Ababa, the capital of Ethiopia, Ashebir Woldegiorgis, president of the Ethiopian Olympic Committee, said top-performing athletes are leaving for Paris to pick up scores of gold medals from the event.

"We are leaving for Paris to grab as many gold medals in the marathon, 10,000m, 5,000m, and 3,000m steeplechase among other events. We are not going there to lose," said Woldegiorgis in an interview with Xinhua after the briefing.

Besides athletics, Ethiopia will also take part in swimming and boxing, among others. Kenenisa Bekele, former world record holder in both 5,000m and 10,000m and Olympic gold medalist at Beijing 2008, will represent the East African country in marathon at the upcoming Olympics.  According to the president, the women's marathon event will feature world record-holder Tigist Assefa and three other famous athletes.

Selemon Barega will defend his 10,000m title and also compete in the 5,000m event, while current women's world record holder for 5,000m Gudaf Tsegay will enter both the women's 5,000m and 10,000m races in Paris.

World record holder Lamecha Girma, along with three others, will compete in the 3,000m steeplechase after securing silver in the Tokyo 2020 Olympics.

"We are ready to win. We have made good preparations," Woldegiorgis told Xinhua, noting that it won't be easy to compete with athletes coming from all over the world.

Ethiopia won four medals, including one gold, at the Tokyo 2020 Olympics. The president said this time confidence is high and Ethiopia will by far, surpass its four medals earned at the Tokyo 2020 Olympics.

Muhumed, Smith win USATF 8K road titles at Crazy 8s 8K Race

The Crazy 8s 8K Race has been a staple in Northeast Tennessee for decades. Saturday night, however, marked the first time it would serve as the USA Track & Field 8K road race championship for both men and women.

The competition did not disappoint in the humidity of the Model City.

Warren, Bayless inducted into Tennessee Sports Hall of Fame

The elite start went off just after 9 p.m. ET, with the finish remaining just as tight as the starting line. Ahmed Muhumed crossed the finish line first, arms outstretched, in a time of 22:26 to claim the men’s 8K road race championship.

The former Boise State and Florida State star missed out on the 2024 Summer Games, but earned a confidence-boosting win in Tennessee.

“I haven’t won any national titles – I came second in the 5K in New York,” he said. “The time – when I saw it I said ‘no way I just did that.’ It’s something that I can only dream of in terms of it being up there. But I didn’t really – I talk about splits on my watch, but I did not care about what pace I was running. It was all about competing and staying with the front guys.”

Isai Rodriguez finished just one second behind (22:27) in second place, while Hillary Bor claimed bronze with a time of 22:34.

In the women’s competition, former U.S. Olympian and World Championships participant, Rachel Smith, earned herself an 8K road race title with a time of 25:40.

“Any time you can win a national championship title, it’s so special,” she said. “I definitely don’t take any of these for granted, especially as I’m getting older. It’s always an honor to win a national championship title.”

Emma Grace Hurley took the silver on the women’s side with a time of 25:58, as Natosha Rogers turned in a 26:11 for third place.

Muhumed and Smith claimed a $5,000 prize and the title for their efforts, but said running in the Model City is a memory they’ll take with them, as well.

“This is one of the best environments I’ve been in, in terms of racing,” Muhumed said. “Just grateful for the City of Kingsport and the Tri-Cities and everybody who is out here supporting.”

“The hospitality and the event was so, so awesome,” Smith said. “I really enjoyed being here and I hope to come back again.”

Defending champions return to Bix

Kellyn Taylor and Biya Simbassa each ran the Quad-City Times Bix 7 for the first time last year.

They clearly loved the course, the atmosphere and just about everything about the annual race through the streets of Davenport.

Both Taylor and Simbassa held off late challenges from other runners, both ran the sixth best Bix 7 times ever by a U.S. athlete of their gender and both plan to return to defend their championships when the race is held for the 50th time on July 27.

It marks the first time in 12 years that both the men’s and women’s champions are returning to defend their Bix titles.

Simbassa admitted he wasn’t really sure how he felt about the Bix 7 course last year when he first saw the endless array of ups and downs in the course. But after holding off Olympian Clayton Young to win, he liked it.

“I mean, now I do,’’ he said after his victory. “It’s a course that’s all about strength and I train for this."

Taylor went through a similar transformation.

“When I saw the course, I was like, ‘Oh, no. What did I get myself into?’ ” she said. “That’s a super substantial hill right at the beginning and then it rolls all the way through. It’s certainly not easy by any means. I think that works to my favor since I’m more of a strength runner.”

Taylor appreciated more than just the hills.

“The crowds were amazing,” she said. “It’s not what I expected at all — the streets were completely lined, and a race that isn’t a huge marathon, I don’t feel like you see that that often. The crowds were incredible.”

Taylor and Simbassa will be bidding to repeat as Bix 7 champions, something that has been done only seven times in the race’s history, four times by men, three times by women.

Both runners failed to land berths on the U.S. Olympic team, which would have precluded a return to Bix, but they’ve still used their 2023 victories as a springboard to additional success.

Taylor briefly led the New York City Marathon last November before placing eighth, making her the top American finisher in the race. It was the third time she has been in the top eight at New York.

The Wisconsin native, who will turn 38 a few days before the Bix 7, then focused her attention on making the U.S. Olympic team and made a respectable showing in the trials in the marathon, finishing 15th, and the 10,000 meters, placing sixth.

Simbassa, a 31-year-old native of Ethiopia who now lives in Flagstaff, Arizona, attempted to earn an Olympic spot in the marathon but placed 11th in the trials.

However, he has followed that with an ambitious schedule on the U.S. road racing circuit, recording top-five finishes in the Bolder Boulder 10k (5th), Cherry Blossom 10-miler (5th), Gate River 15k (4th), Amway River Bank 25k (3rd) and Houston Half-marathon (4th).

Also included in the field are four former Olympians and nine other runners who have placed in the top 10 at the Bix 7 in the past. Elite athlete coordinator John Tope said even more top runners could be added between now and race day.

Among the top men’s entries are two former Iowa State University standouts.

Wesley Kiptoo of Kenya was the 2021 NCAA indoor 5,000-meter champion and a seven-time All-American for the Cyclones. He was seventh in the Bix 7 two years ago and won the Cherry Blossom 10-miler earlier this year.

Hillary Bor, a Kenya native who is now an American citizen, also attended Iowa State before representing the U.S. in the 3,000-meter steeplechase at the Olympics in both 2016 and 2021. He also is the U.S. record-holder in the 10-mile run.

Other former Olympians in the field are Morocco’s Mohamed El Aaraby and Americans Jake Riley and Shadrack Kipchirchir. Riley and Araby both competed in the marathon in Tokyo in 2021 and Kipchirchir ran the 10,000 meters in 2016.

Riley also is a Bix 7 veteran along with Kenya’s Reuben Mosip and Americans Frank Lara, Andrew Colley and Isai Rodriguez. Lara was second in the Bix 7 in 2021 and eighth a year ago.

Rounding out the men’s field are Raymond Magut of Kenya; Tsegay Tuemay and Tesfu Tewelde of Eritrea; and Americans Nathan Martin, Ryan Ford, JP Trojan, Merga Gemeda and Titus Winders.

The most recognizable name in the women’s field is 41-year-old Sara Hall, the wife of two-time Olympian, U.S. half-marathon record-holder and 2010 Bix champion Ryan Hall. Sara Hall was fifth in the U.S. Olympic marathon trials earlier this year and has two strong Bix 7 efforts on her resume, placing second in 2014 and third in 2017.

She and Taylor will be challenged by three up-and-coming runners from Kenya — Emmaculate Anyango Achol, Grace Loibach Nawowuna and Sarah Naibei. Achol has run the second fastest women’s 10k ever (28:57) and Naibei won the Lilac Bloomsday 12k in May.

Also in the field are Bix 7 veterans Kassie Parker, Jessa Hanson, Carrie Verdon and Tristin Van Ord along with Americans Annmarie Tuxbury and Stephanie Sherman, Ethiopia’s Mahlet Mulugeta and Kenya's Veronicah Wanjiru.

The elite field also includes four legendary runners who have helped build the Bix 7 into the international event that it is. Two-time champion Bill Rodgers, who has run the Bix 7 43 times, will be joined by four-time women’s champion and 1984 Olympic gold medalist Joan Samuelson, two-time Olympic medalist Frank Shorter and Meb Keflezighi, who has two Bix titles and an Olympic silver medal on his resume.

Daniel Simiu aware of tough competition as he gears up for full marathon debut in Chicago

Daniel Simiu has shifted focus to making his full marathon debut later this year after missing out on the Olympic Games 10,000m team to the Olympics.

Daniel Simiu is bracing up for a tough show as he eyes a successful full marathon debut at the Chicago Marathon scheduled for Sunday, October 13.

The world 10,000m silver medalist noted that it is a new venture and he will approach the race with respect. He added that is a rare opportunity for athletes to make their debuts in a World Marathon Major and expressed gratitude to the race organizers and his sponsors, Nike, for the opportunity.

Simiu will be hoping to impress and hopefully finish the race successfully without any major challenges noting that it is a longer distance and not what he is used to.

“I’m much more excited to be a part of the Bank of America Chicago Marathon and I know it’s very tough and it’s a very long distance because it is 26.2 miles,” Simiu said.

“I will be approaching the marathon with huge respect because I’m new there and I hope to do my best. Starting with the world majors is exciting and it’s not for everybody to be there but I thank the organizers for giving me a chance and the Nike running group and I know it has big names but my name is also big,” Simu added.

The 28-year-old was hoping to make the Kenyan Olympic team in the 10,000m but encountered a visa hitch that saw him arrive in the US for the Prefontaine Classic a few hours to the race.

During the race, he fell and could only afford an eighth-place finish in 27:24.33. The top two athletes were guaranteed a spot in the Olympic team but the third athlete would be selected at the discretion of the selection panel.

Athletics Kenya decided to pick the top three athletes who crossed the finish line, meaning Daniel Mateiko, Nicholas Kimeli and Bernard Kibet would fly Kenya’s flag high.

Following his exclusion from the team, Simiu has now shifted focus to making the full marathon debut at the Chicago Marathon.

Three workouts to help you cruise to a half-marathon PB

Whether you’re an experienced half-marathoner or taking on the 21.1K challenge for the first time, the right workouts can be a game-changer. To help you speed past a PB and cross the finish line faster, we’ve lined up three essential training sessions designed to elevate your speed, endurance and overall race performance.

The half-marathon distance demands a balance of stamina and speed endurance—the ability to maintain a fast pace over a longer stretch. Incorporating a mix of short, intense workouts with longer, steady, tempo runs will build the strength and pace you need to conquer this challenging race.

1.- Speed building session

Warm up with 10-15 minutes of easy running.

Run 4 x 1-2 kilometers at 10 seconds slower than your 10K pace (or a hard effort that you can sustain for around an hour) with 60 seconds rest after each interval.

Cool down with 10 minutes of easy running.

As you gain strength, increase the distance in each interval, while maintaining the 10K pace throughout.

The half-marathon tempo run

A tempo run is a high-intensity, sustained run designed to be tougher than your longer, steady runs. While there are many variations of tempo runs, they all share one key element: a focus on consistent, controlled pacing to push your limits and boost your performance.

2.- Shorter tempo intervals

Warm up with 5-10 minutes of easy running.

Run  3-5 repeats of 6-8 minutes at a 10K pace, with 1.5-2 minutes of recovery time after each interval.

Cool down with 10 minutes of easy running.

3.- Longer tempo repeats

Warm up with 5-10 minutes of easy running.

Run slightly under your goal race pace for 9-10K (close to half of your race-day distance).

Cool down with 5-10 minutes of very easy running.

As you gain strength, you can progress this workout by adding distance or increasing your pace slightly. Alternatively, shorten the distance if 9-10K is too far for you right now.

Make sure to take a recovery day, or a very easy running day, after speedwork sessions like these ones, and hydrate before, after and during your workout, especially in the summer heat.

Edwin Kurgat confident of ending Kenya's 36-year wait for Olympics 5,000m title

Little-known Edwin Kurgat is inspired by his London Diamond League performance to win the 5,000m Olympics title that the country last claimed in 1988 Seoul Games.

Edwin Kurgat is now ready to stun the masses at the Paris Olympic Games and reclaim Kenya’s gold medal in the men’s 5000m following his London Diamond League Meeting third-place finish.

Kurgat, competing in the men’s 3000m, crossed the finish line third in 7:28.53 as Dominic Lobalu set a Swiss record, clocking a personal best time of 7:27.68 to win the race. Grant Fisher finished second in the hotly-contested race, clocking 7:27.99.

Kurgat admitted that the race is very vital as he heads to the Olympic Games. He disclosed that throughout the race, his body was feeling good and going under 7:30 is a sign of fireworks at the Olympic Games.

The last time Kenya won a gold medal at the Olympic Games in the men’s 5000m was at the 1988 Seoul Olympic Games courtesy of the late John Ngugi.

“Throughout the race I was feeling good, really composed. This was the race where I wanted to run good to get ready for the Olympics so I'm glad with how I ran,” Kurgat said.

“I'm feeling confident going in to Paris, running under 7:30 is a big achievement for me and now I'm just ready for what's to come. The crowd was amazing, they helped push me to get it finished,” he added.

The 28-year-old has been impressive this season, starting from his indoor campaign to the outdoor races. He opened his season with the 3000m and 5000m indoor races at the New Balance Indoor Grand Prix and Boston University John Thomas Terrier Classic respectively finishing second and first.

Kurgat finished fourth in the men’s 10,000m at the Prefontaine Classic, missing out on the Olympic team shortly but bounced back in the 5000m to finish third and automatically qualify for the event.

The Research on Beetroot Supplements and Exercise Is Kind of Awesome

But let's get to the root of the actual science.

SUPPLEMENT MAKERS ADVERTISE that their powdered beets support your heart and make workouts easier.

Beetroot powder is available as a standalone product, though it also pops up in a bunch of other supplements, such as pre-workout energy boosters and heart health chews, as an added ingredient.

Supplement companies claim beetroot powder boosts energy, increases athletic performance, and promotes heart health by improving blood pressure and circulation. Often, these companies will cite beets’ ability to boost nitric oxide, a molecule that helps blood vessels expand and contract. 

Let's get to the root of those claims.

What Is Beetroot Powder?

IT'S BEETS, BUT in powder form.

And know that beets, as in the root vegetable, are good for you—no debate there. “Beetroot contains two types of bioactive constituents, betalains (which give the purple color) and nitrate (which also occurs in similar amounts in some other common vegetables, like celery and lettuce),” says Kirsten Brandt, Ph.D., senior lecturer at the Human Nutrition & Exercise Research Centre at the UK’s Newcastle University. Betalains have heart-protecting properties, and your body converts nitrate into nitric oxide to help regulate your circulatory system and reduce inflammation. 

More good news: These compounds stay mostly intact when beets undergo processing into powder or even juice. Concentrations vary by beet variety and processing method, but research suggests both powders and juices can both hold onto in those beneficial compounds. (Fun fact: Often, beetroot powder is just freeze-dried beet juice). 

What Is Beetroot Powder Good For?

IN SUPPLEMENT FORM, beets might:

Moderately Reduce Blood Pressure

A study review published in Frontiers in Nutrition showed that people who consumed beetroot juice daily for anywhere from three to 60 days reduced their systolic blood pressure by five more points than the control group. The reason: Nitric oxide helps blood vessels relax.

Make Hard Workouts Easier

A study review in the Journal of the International Society of Sports and Nutrition suggests that beetroot juice supplements might boost power and improve performance during high-intensity exercise. Again, nitric oxide comes into play by helping your muscles maintain phosphocreatine, a building block that otherwise depletes during a hard workout. Beets also improve the release and use of cellular calcium to help you contract muscles faster.

Improve Muscle Recovery

A study review published in Sports Health suggests that a few days of beetroot supplementation can speed recovery from post-workout muscle soreness. One theory is that nitric oxide reduces muscle inflammation and aids regeneration.

Assist Your Memory

In a recent study in the European Journal of Nutrition, people who consumed three grams of chewable beetroot powder tablets 90 minutes before taking memory tests scored 21 percent higher on a test of short-term memory than they did after taking a placebo. A beet-induced boost in nitric oxide might increase cerebral blood flow, temporarily boosting brain power, the researchers say.

So the benefits of beets are promising, but don’t get too excited yet: Beet supplement studies have small numbers of participants (just five to 80 in the studies cited above) and lack the rigor of drug trials, says Brandt. (A phase III drug trial would likely have 1,000+ participants.)

That means it’s hard to generalize the results and conclude whether the benefits shown in these supplement studies would apply to all or most of the population, including you.

And don’t count on beetroot supplements to save your heart in the long run. There’s no evidence that the acute benefits of beetroot powder, for your heart or elsewhere, add up over time.

Without high-quality long-term studies, any claims implying long-term benefits can’t be verified. And since the good-for-you compounds in beets can’t be patented, “there is little economic incentive for the industry to carry out large well-controlled trials,” says Brandt.

Should You Take Beetroot Supplements?

YOUR BEST BET is eating more beets in their whole vegetable form, says Brandt. 

Whole beets contain beneficial fiber, which some supplements lack. Now if you hate the taste or can’t bear the chore of peeling beets, the powder can be an easy substitute–just make sure you consume other foods rich in fiber, like whole grains, says Brandt.

What Should You Look for in a Good Beetroot Supplement?

WHEN SHOPPING FOR beet powder, avoid capsules and opt for a loose powder or chewable option instead. The process of converting nitrate to nitric oxide begins in your mouth, thanks to an assist from bacteria on your tongue, says Brandt. Capsules bypass this process and land further down in your digestive tract. And skip antibacterial mouthwash before you take your beets—it can interfere with nitrate’s conversion to nitric oxide, she says.

Who Should Not Take Beetroot Supplements?

AVOID BEETROOT SUPPLEMENTS if you already have hypotension and don’t need your BP to go any lower. And steer clear of beetroot powder if you know you have a high risk of kidney stones, because beets contain a lot of stone-forming oxalate.

If you have high BP and already take medication for it, talk to your doctor before buying a beet supplement. If it works, your doctor might need to adjust your medication, says Brandt. 

BMI Is a Controversial Measure of Health Outcomes—a New Study Suggests a Better Method

It’s not all about height and weight. 

New research suggests incorporating waist circumference into how we predict health outcomes, instead of relying on BMI. 

Study authors say BMI does not take into account muscle mass or the links between abdominal fat and poorer health, among other downfalls of the measurement. 

In an effort to understand how body composition affects health, most medical professionals and researchers still use the body mass index (BMI), but this has always been a problematic and controversial method when actually applied to individuals, rather than large populations. For example, commentary in the British Journal of General Practice, published back in 2010, called use of BMI unethical, overly simplistic, and potentially harmful to a significant proportion of patients. 

A new study in JAMA Network Open assessed a possible pivot toward a different measurement tool: the body roundness index, or BRI. In addition to weight and height (which is all that the BMI includes), the BRI considers waist circumference because that can more comprehensively reflect visceral fat distribution, according to the study’s lead author Xiaoqian Zhang, M.D., at Beijing University of Chinese Medicine in China.

In the cohort study involving nearly 33,000 U.S. adults, researchers looked at the association between an increase in BRI from 1999 to 2018 and the significant rise in all-cause mortality (particularly cardiometabolic disease, kidney disease, diabetes, and cancer) during the same period. 

More abdominal fat has been linked to higher risk of these conditions because this type of fat is often visceral, which means it wraps around your organs instead of sits just under the skin. That means it can increase inflammation and drive more chronic diseases, Zhang told Runner’s World. For example, one study of Korean adults found those with normal body mass index had more cardiovascular risk factors if they carried excess abdominal obesity. 

“Because of the way it includes waist circumference, BRI effectively provides a more accurate indication of health problems related to being overweight or underweight,” Zhang said. “We found both the lowest and the highest BRI values are associated with significantly increased risks of all-cause mortality.”

The Problem with BMI

Considering a switch away from BMI involves understanding why this effort matters. BMI was not meant to be used on an individual level. It relied only on Belgian men (because it was a formula devised in the 1830s by a Belgian mathematician) and did not take women and/or non-Caucasians into account, the British Journal of General Practice authors noted. As other researchers note, it was also not meant to inform medicine or predict health outcomes

By looking only at height and weight, the BMI might measure general obesity but it doesn't distinguish body fat from muscle mass, said the recent study’s co-author Wenquan Niu, Ph.D., at the Center for Evidence-Based Medicine in China. Because of this, for example, many bodybuilders are classified as obese.

“Fat distribution and body composition can vary dramatically among individuals who have the same BMI,” he told Runner’s World. “That’s why we need a more accurate indication of health problems related to overweight or underweight. Using the BRI is more helpful for this, given the limitations of the BMI metric.”

What to Know About Waist-to-Hip Ratio

The BMI and BRI are not the only possibilities when it comes to body composition. One that’s easy to measure at home is hip-to-waist ratio (WHR), which involves measuring both of those and then dividing your waist number by your hip number. According to a study published in JAMA Network Open in 2023, the ideal ratio for most men is below 0.95 and under 0.85 for women.

Even if you’re physically active and are not overweight, the WHR can help identify your risk of future metabolic issues, because abdominal fat plays a significant role in issues like insulin resistance and hypertension, according to Vitor Engrácia Valenti, Ph.D., a researcher at Sao Paulo State University in Brazil who has done work on body composition. 

“The BMI calculation is far less helpful than your WHR, which can give you an indication of whether your waist circumference is outside the normal range,” he told Runner’s World. 

Other indicators of body composition are lean muscle mass and fat mass, but those require specialized equipment such as a DXA scan for accurate numbers, Valenti added. 

In general, the goal shouldn’t be reducing body fat as much as possible—you do need body fat for overall health—but to focus on reduction of abdominal fat in particular. 

Although “spot training” for this type of fat is not a possibility, a systematic review and meta-analysis published in Advances in Nutrition looked at 43 studies focusing on training styles and their effects. Researchers found that although aerobic exercise tends to produce slightly greater efficacy in decreasing belly fat, the biggest change comes when it’s combined with resistance training.

These 5 hairstyles will make you run faster

If you’re a runner with long hair, you always somehow end up with extreme flyaways, your ponytail falling out and hair sticking to your back or even in your mouth. My long hair even ends up wrapping around my armpit some days. According to statistics (that I made up), sloppy or boring running hairdos slow you down. Here are five hairdos to try on race day to make you look good, feel good and knock a few seconds off the clock.Braids into a ponytail

My go-to race day look is dutch-braiding the top of my hair and securing the rest in a ponytail. I love the look of braids, but find that a braided ponytail ends up whacking my neck or back–which hurts a surprising amount. I find with this look, I can get away with having loose or imperfect braids that still look cute and stay out of my face all day.Braids into a high bun

If your ponytail in the previous hairdo is still long enough to stick to your neck on hot days, the next step is to wrap your hair into a high bun. A low bun will bounce around and unravel–the high bun, with the help of elastics and bobby pins, is your best friend. This hairstyle will be a little tougher for those with thick hair, which will make your bun heavy, but the final look will be both elegant and intimidating, leaving your competitors in awe.The slick-back

This hairstyle is popular in a non-running setting, completing the trending “clean girl” aesthetic, slicking back the flyaways and frizziness that likes to sit as a halo around your head. This simple, neat look (my backup hairdo when my hair refuses to be braided) is perfect for taming your hair on race day. It also takes minimal effort–all you need is a hairbrush and some hair cream or gel. You can complete the look with a regular or braided ponytail.Space buns

Space buns are hands-down the most adorable hairstyle you can have while running. The sport isn’t a very cute activity, but if you are rocking two little buns while hitting the road, you will capture the hearts of many onlookers. Low buns can be a little messy while still looking sweet, but will need a bit of extra security from elastics and bobby pins to keep from bouncing out of place. High buns create more of an intense look and will be a lot more secure, but you can’t get away with having as many imperfections here and there, so be sure to slick your hair back well and double-check your part.Bubble braids

If your hair is long, with limited layers, don’t hesitate to try a bubble braid. This look is fun and pretty, adding volume to your hair while making you look like a pro. The look is simple: put your hair in a ponytail (slicked back or not) and add mini-elastics down the length of your pony, spaced one to two inches apart (depending on how many bubbles you want). Then, pull the hair in each bubble, starting from the top, to loosen it and bring on the volume. You can also use colourful elastics to spice it up even more.

Winfred Yavi eager to win Bahrain a second steeplechase Olympic gold medal at Paris Olympics

Winfred Yavi will be out to claim a second Olympic gold medal for Bahrain at the Paris Olympics after Ruth Jebet set the pace at the 2016 Rio Olympic Games.

Kenyan-born Bahraini Winfred Yavi has plans to emulate Ruth Jebet and win Bahrain the second Olympic gold medal as she heads to the Paris 2024 Olympic Games.

Jebet claimed Bahraini’s first gold medal in the women’s 3000m Steeplechase at the delayed 2016 Rio Olympic Games and Yavi will be looking to reclaim the title after they lost it to Uganda through Peruth Chemutai at the delayed 2020 Tokyo Olympic Games.

The reigning world champion noted that this season, their main focus will be to surprise fans at the Stade de France with her impeccable run to win the women’s steeplechase. At the moment, Yavi is working on every aspect of her training as she looks to dine with the finest steeplechasers from across the globe.

The 24-year-old added that she knows every athlete who makes it to the Olympic Games has worked for that spot and she has a lot of respect for all of them.

“I have a lot of respect for each and every competitor who has qualified for the Olympic Games. My team and I are focusing on getting ready,” Yavi told Gulf Daily News.

“The Olympic Games are one of the biggest arenas in the world, and it is a proud moment for me. The best athletes in the world are at the Olympic Games. You have to prepare well.”

Yavi added that it’s incredible to fly the Bahrainian flag high once again as she looks to make an impact just like she did at the World Championships in Budapest, Hungary and the Prefontaine Classic, the Diamond League Meeting in Eugene.

This season, she claimed her first win of the season at the Diamond League Meeting in Paris and will be looking to maintain her form to the Olympics. She had a faulty start to her season, finishing ninth at the Prefontaine Classic but managed a bounce back in Paris.

“It is an honor to have a team and a coach who I can collaboratively work together with. I am looking forward to the Olympic Games, and I am trusting the process. It’s incredible!” Yavi said.

Three DIY electrolyte drinks to make this summer

Staying hydrated in the hot summer season is crucial, but commercial electrolyte drinks are often packed with artificial ingredients and sugars. Making your own electrolyte drinks at home lets you control what goes into your body, ensuring you get the nutrients you need without any unwanted additives. Plus, it’s often more cost-effective, and customizable to your taste preferences.

Citrus Burst Electrolyte Drink

This thirst-quenching combo of citrus fruits also provides a natural dose of vitamin C and potassium.

Ingredients

2 cups water1/4 cup fresh lemon juice1/4 cup fresh orange juice1/8 teaspoon sea salt1-2 tablespoons honey or maple syrup (to taste)

Instructions

Combine all the ingredients in a pitcher.Stir well until the salt and honey are fully dissolved.Chill in the fridge for at least an hour, or until you’re ready to enjoy.

Source: Wellness Mama

Coconut Lime Electrolyte Drink

Coconut water is naturally rich in electrolytes like potassium and magnesium, making it a perfect base for this tropical drink.

Ingredients

1 cup coconut water1 cup waterJuice of 2 limes1/8 teaspoon sea salt1 tablespoon agave syrup or honey (optional)

Instructions

Mix all ingredients in a pitcher and stir well.Taste and adjust sweetness if needed.Chill before serving, and sip it during or after your run.

Source: Fit Foodie Finds

Berry Blast Electrolyte Drink

Packed with antioxidants and vitamins, this berry-infused drink is not only tasty but also great for recovery.

Ingredients

1 cup mixed berries (fresh or frozen)2 cups water1/4 cup freshly squeezed lemon juice1 tablespoon honey or agave syrup1/8 teaspoon sea salt

Instructions

Blend the berries and water until smooth.Strain the mixture through a fine-mesh sieve to remove any pulp.Mix the berry juice with lemon juice, honey and sea salt in a pitcher.Stir well and chill before serving.

Source: The Kitchn

Creating your own electrolyte drinks at home is a fun and easy way to stay hydrated and energized on your runs—but the fun doesn’t need to stop with beverages. Try freezing any of these electrolyte drink mix into ice cube trays, ready to liven up any ordinary glass of water; to take your electrolyte drinks (or your frozen cubes) to the next level, toss in a few fresh or frozen berries, mint leaves or lime wedges.

Hellen Obiri to approach Olympic marathon with 'caution' as she chases her first gold medal

Hellen Obiri is aware of the tough competition awaiting her at the Olympics as she seeks to take a different approach to the race with her main goal being to claim a gold medal.

Two-time Boston Marathon champion Hellen Obiri will be taking a different approach in the Paris Olympic Games as she competes in the marathon.

Obiri was selected in the team alongside defending champion Peres Jepchirchir and Sharon Lokedi and has admitted that triumphing over her compatriots will be a tough ordeal.

Speaking to Nation Sport, the reigning New York City Marathon champion insisted that she knows every competitor has trained well and prays for good health and fitness as she eyes her first Olympic gold medal.

She is now on her final stages of training and so far, things are looking up for the two-time Olympic 5000m silver medallist.

“I’m delighted that I’m heading to the Olympics for the fourth time. I want to achieve what I have been dreaming, which is a gold medal, and as I finalise my training, I pray I remain healthy and injury free,” Obiri said.

“The Kenyan team is strong. I will be approaching the race with caution because everybody has trained hard and wants to win.”

Obiri made her full marathon debut at the New York City Marathon where she faded to finish sixth in the tight race. However, that did not stop her from pursuing her marathon dream as she proceeded to the Boston Marathon last year.

She was no fluke as she claimed top honours in the race before winning the 2023 New York City Marathon. The two-time world 5000m champion successfully defended her title at this Boston Marathon.

She has since been selected to represent Kenya at the Olympic Games and will be looking to add the only medal missing in her trophy laden cabinet, an Olympic gold medal.

The former world 10,000m silver medallist has been consistent in the marathon and she will certainly be a favourite as the athletes line up for the marathon.

Strava denies Canadian marathon record holder a pro athlete account

Canada’s Natasha Wodak has had an impressive career on both the track and the roads, and is considered one of the country’s greatest-ever female distance runners. She has represented Canada at two Olympic Games and holds the national marathon record of 2:23:12. Despite her achievements, the fitness tracking app Strava does not seem to recognize their significance; it denied her a pro athlete subscription for 2024.

“I am not sure what hurts more, not making the Canadian Olympic team or getting rejected by Strava for my PRO badge renewal,” Wodak wrote on her Instagram.

A Strava Pro Athlete and Verified Badge offers several benefits, including exclusive features on Strava, such as advanced analytics, performance insights and the ability to create and share custom challenges or events for free. Pro athletes are highlighted on Strava, making it easier for fans and followers to find and follow them. The badge exists to recognize public figures, noteworthy community builders and influential individuals around the world.

According to Strava, for a professional runner to be approved for a pro athlete badge, they must have achieved a World Athletics entry standard in the past 18 months or placed in the top five at a national championship (e.g. USA Track & Field or Athletics Canada). An athlete must also provide proof of financial compensation for training and athletic endeavours, whether through a travel stipend, training cost stipend or salary from notable sponsors (e.g. Brooks, Asics, Nike).

In Wodak’s case, she meets both of these verification criteria, which is why the rejection email came as a shock. She qualified and competed for Canada at the 2023 World Athletics Championships in Budapest in the women’s marathon and has won three Canadian national titles in the last 18 months. Additionally, she receives financial compensation through a professional (salary-based) contract with Asics Canada.

Wodak took three shots at making the Canadian marathon team for Paris 2024, but came up just a few minutes short of the women’s marathon standard of 2:26:50.

Strava’s pro-athlete community includes more than 2,300 athletes from 195 countries. This status not only recognizes them as professional athletes, but also provides them with a complimentary Strava subscription and access to a community of active followers.

Hardrock 100 Denies Zach Miller’s Attempt to Race After Appendectomy

After recovering quickly from the emergency surgery on July 5, Miller was hopeful to start the 100-mile race through Colorado's San Juan MountainsZach Miller had been looking forward to running the Hardrock Hundred Mile Endurance Run in southwestern Colorado for years.

The 35-year-old runner sponsored by The North Face received entry into the 2024 event via one of race director Dale Garland’s six personal picks, and with a solid regimen of training under his belt, Miller appeared to be one of the favorites for this year’s event on July 12-13. But on July 5, he woke up in Silverton, Colorado, with considerable abdominal pain. Doctors in Durango, Colorado, initially thought he might have been suffering from kidney stones—the pain was consistent to a 25-hour episode he said he suffered in mid-June—but a few hours later, he had an emergency appendectomy via a laparoscopic surgical procedure.

Miller’s appendix didn’t burst, but doctors removed it because they believed it was imminent. But soon after the procedure, he said he started thinking about the chance to be on the Hardrock starting line. He said he was walking around the hospital later in the evening after the procedure, and the next day, after he was released from the hospital, he walked about 3 miles in Durango. The following day, he rode his gravel bike in Silverton without any pain, and the the day after that—three days after the surgery—he was back running the trails around Silverton with mild post-surgical discomfort.

By Wednesday of this week, after running 8 miles and 6 miles on back-to-back days, Miller said he had hoped to start the 100.5-mile event and received verbal consent from his doctor. By Thursday morning, that consent came in written form, which he then submitted to Hardrock officials.

Miller said he had consulted with his doctor, his girlfriend, Jess, and several other people close to him and decided he wanted to continue with his intent to run. He said he didn’t feel any pain running this week, only some slight discomfort from the suture closures at the three point-of-entry holes in his abdomen that provided access for the laparoscopic procedure.

However, the Hardrock board of directors met with its medical advisors on Thursday and decided Miller would be ineligible to start the event. (Hardrock officials did not respond to RUN’s request for an interview or statement about the situation.)

“The recovery’s been really smooth, every day’s been better,” Miller said Thursday afternoon. “I ran the past four days and biked the other, and I felt surprisingly good. Honestly, I felt like I could go out there and give it a good hard go. Would I have? I don’t know, but I felt like there was a shot.”Miller said he understands the liability and safety concerns—both for his health and for the heightened potential of on-course evacuation if a problem did arise—and respects Hardrock’s decision.

“I think if they gave me the green light, it was pretty much decided I was going to go for it,” said Miller, who finished second at the Ultra-Trail du Mont-Blanc in Chamonix, France, last summer. “But we didn’t get it, and that’s just the way it is, so I’ll just move on from here. There’s definitely some disappointment, but it was a difficult and unexpected situation, and nobody wanted to be in that situation and making those decisions. As much as it hurts, it’s understandable, and it’s the responsible thing to do.”

In the months leading up to Hardrock, Miller had been running 140-150 miles per week between 40,000 and 56,000 vertical feet of gain training in Bend, Oregon, Manitou Springs, Colorado, and eventually Silverton. He said he hopes to maintain his fitness and then pivot to another event or a potential fastest known time attempt in the near future, but said on Thursday he hadn’t yet thought about that in detail.

On Thursday evening, after learning he wasn’t going to be able to run, he went on a two-hour run near Silverton that covered 12 miles with 1,200 feet of vertical gain.

“There are still some good races left for the year and there’s always plenty of projects and FKTs to consider so the fitness I’ve enjoyed from the training doesn’t have to be wasted,” he says. “It’s still there and I can hopefully go use it somewhere else.”

Ruth Chepng’etich, Joyciline Jepkosgei confirmed for 2024 Chicago Marathon

Ethiopians will challenge Kenyan stars Ruth Chepng’etich and Joyciline Jepkosgei at the 2024 Chicago Marathon, promising a thrilling race.

Two of Kenya's marathon luminaries Ruth Chepng’etich and Joyciline Jepkosgei have been confirmed to compete in the 2024 Chicago Marathon on October 13.

This news comes with a mix of excitement and high expectations as they prepare to face formidable Ethiopian opposition in a race that promises thrilling competition.

Chepng’etich, a two-time Chicago Marathon winner, returns to the Windy City with hopes of reclaiming her title.

She previously stunned the running world by clocking a phenomenal 2:14:18 in 2021, securing her a spot as the fourth fastest woman in marathon history.

Despite her non-selection for the Paris Olympics, Chepng’etich's record speaks volumes about her resilience and prowess.

Her participation in Chicago marks a significant step as she aims for a hat-trick of wins in a city that has witnessed some of her greatest triumphs.

On the other hand, Joyciline Jepkosgei, the 2019 New York City Marathon champion and a seasoned competitor with a personal best of 2:16:24, is no stranger to the pressures of big city marathons.

With victories in both New York and London, Jepkosgei's strategic racing and endurance will be key assets as she navigates the Chicago course alongside Chepng’etich.

However, the Kenyan duo’s ambitions will be tested by strong Ethiopian contenders, including Sutume Kebede the reigning Tokyo Marathon champion with an impressive personal best of 2:15:55.

Kebede's entry adds a layer of intensity to the race, setting the stage for a gripping showdown among some of the world’s elite marathoners.

Further adding to the international flavor of this year's Chicago Marathon are other Kenyan runners like Mary Ngugi-Cooper, who posted a 2:20:22 at the 2022 London Marathon, and Stacey Ndiwa, who recently finished with a time of 2:25:29 in Los Angeles.

The American contingent is led by Keira D’Amato, who has a personal best of 2:19:12 and is transitioning from her 10th place finish in the 10,000m at the U.S. Olympic trials to her first marathon of the season.

Sara Hall and Emma Bates who have shown strong performances in past Chicago Marathons will also return aiming to capitalize on their familiarity with the course and local support.

Try this elite workout and smash your 5K PB

As an elite runner, I’ve had my fair share of bad workouts. I dread the workouts with longer, slower stuff (5 x 800m) which feel mentally draining, or workouts with lots of repetitions (10 x 400m)–boring, right?

In my opinion, the best workouts have a good mix of steady, hard and fast. This keeps things interesting and makes it feel less repetitive (and therefore more fun). Even if you are running a longer distance, incorporating some short and fast anaerobic intervals into your training will help to increase your aerobic capacity, making that long race feel easier.

If you have a 5K or mile race coming up, add this spicy track workout to your training plan to knock some time off the clock.

Warmup

Before you hit the track at full speed, make sure you do a solid warmup. To prepare for an interval workout especially, your warmup should first involve dynamic exercises to get your joints moving and activate your major muscle groups.

Glutes: fire hydrants and glute bridges

Spine: cat/cows

Hips: 90-90s

The warmup run should consist of 15-20 minutes of easy running (a very comfortable pace where you can easily hold a conversation). This should be on a nearby road or trail, to avoid running additional circles around the track.

If you are more of an elite runner, add four by two minutes of tempo running (a faster, steady pace that you consider comfortably hard), with one minute of rest between reps. Follow with a few minutes of running drills to focus on your form.

Workout

The workout: three to four sets of 400m, 300m, 200m with 90 seconds of rest between reps.

400m rep: complete at 5K pace. If you have a 25-minute 5K goal (5:00 per kilometre), aim to complete this rep in 2 minutes.

300m rep: complete at 3K pace. If you have a 3K goal of 14:30 (4:50 per kilometre), aim to complete this rep in 87 seconds.

200m rep: complete at mile pace. If your goal is 7:12 (4:30 per kilometre), aim to complete this rep in 54 seconds.

Take four minutes between sets to reset. Adjust the workout as you go to make it harder or easier; make sure you feel comfortable, strong, and focus on having good form. It should not be an all-out effort. If you are training for a shorter race or need a higher intensity, aim for 3K, mile, 1K pace. Follow the workout with a few strides to practise your turnover on tired legs.

Modifications: If you don’t have access to a track, don’t fret. This workout can be easily modified for the trail or the road, based on time. Calculate your rep times based on your goal race pace, and just run at a steady, comfortable pace for that amount of time. If you have a GPS watch that tracks your pace, even better.

Cooldown

Don’t forget to run for an easy 10 minutes to follow the workout. This will slowly lower your heart rate and reduce soreness and risk of injury. Track workouts are tough–hydrate with electrolytes and fuel with a post-workout snack. Even better if you do some static stretches (while your muscles are still warm) and do some foam-rolling for recovery.

Overthinking a workout is my kryptonite; the key for me is to show up to practice, run and then leave. Not getting in your own head allows your body to just work hard. At the end of the day, a workout that leaves you feeling fast and confident is a great workout.

Usain Bolt named ninth-greatest athlete of the 21st century

On Thursday, ESPN dropped a list ranking the 100 best athletes in the world since the year 2000. 70,000 ESPN contributors voted based on performances since 2000, assembling the list of the greatest athletes of the 21st century–with track and field’s very own Usain Bolt taking the ninth spot.

It’s sometimes hard to believe that the worlds of the “Big Four” leagues (MLB, NBA, NFL and NHL), tennis, soccer, golf, and the Olympics all exist in the same universe. How can you even compare the accomplishments of individual athletes to those of athletes in a team sport?

The Jamaican sprinter has a very impressive resume, collecting nine Olympic gold medals over his four Games (he had to return one due to a teammate’s doping violation), and still holds three world records: the 100m, 200m and 4x100m relay. Bolt’s 100m record has stood since 2009, when he ran 9.58 seconds to break the record for his third time, deeming him the world’s fastest man.

At his last Games in Rio 2016, Bolt achieved the triple-triple–winning three sprint golds at three consecutive Olympics. Although he retired in 2018, his monumental achievements will leave an extraordinary legacy in the track world.

Bolt is one of three Olympians in the ESPN top 10, bettered by only swimmer Michael Phelps, who took the top spot, and gymnast Simone Biles, in seventh.

The representation of athletics in ESPN’s top 100 doesn’t end there: sprinters Allyson Felix of the U.S. and Shelly-Ann Fraser-Pryce of Jamaica claim the 63rd and 77th spots, respectively. Felix is a five-time Olympian for Team USA, with seven Olympic titles to her name, plus three silvers and one bronze. Fraser-Pryce is a three-time Olympic champion and eight-time Olympic medallist. At 37, the Jamaican hasn’t called it quits yet–she has qualified for her fifth and final Games later this summer in Paris.

World champions to headline 2024 Chicago Marathon

As we inch toward the fall road racing season, the 2024 Chicago Marathon is the first Abbott World Marathon Major (AWMM) to announce its men’s and women’s elite list. Last year’s elite races in Chicago saw two course records and one world record set by the late Kelvin Kiptum—something that will be hard to beat. But the 2024 field does not lack talent or potential, with former world champion and fourth-fastest marathoner in history Ruth Chepngetich headlining the women’s field and world 10,000m silver medallist Daniel Ebenyo making his marathon debut in the men’s field.

The men’s race

Ebenyo has had a successful career on the track, winning multiple medals at World Championships and Commonwealth Games, but never individual gold. He is currently ranked by World Athletics as the top 10,000m runner in the world, holding a personal best of 26:57.80, which he set in 2023. The 28-year-old was not selected for the 10,000m by the Kenyan Olympic team for Paris 2024 after an eighth-place finish at the Kenyan Trials.

Although the Kenyan star has had success on the track, he has also flourished in his short career on the roads, winning silver in the half-marathon at the inaugural World Road Running Championships in Riga, Latvia. He holds a personal best of 59:04 for the half distance and a world best over 25 km (1:11:13).

Ebenyo’s potential over 42.2 km will be hard to predict; many people had high expectations for three-time world 10,000m champion Joshua Cheptegei of Uganda, but he struggled in his marathon debut last December in Valencia, clocking 2:08:59 for 37th place.

Joining Ebenyo in the men’s field is 2022 London Marathon champion Amos Kipruto, who has the fastest personal best in the field (2:03:13 from the 2022 Tokyo Marathon). Kipruto has podiumed at three of the six AWMMs and is known as one of the best tactical marathoners in the world. Chicago will be Kipruto’s first marathon since his seventh-place finish in Berlin last year.

The lone Canadian in the men’s field is Phil Parrot-Migas of London, Ont. This will be the third marathon of his career. He holds a personal best of 2:15:53, set in Hamburg in April.

The women’s field

At the 2022 Chicago Marathon, Chepngetich was on a world-record pace until the final kilometre, ultimately missing it by 14 seconds (2:14:18). This capped off her second-straight Chicago victory, following in the footsteps of her compatriot, Brigid Kosgei. Last year, Chepngetich was second to Sifan Hassan’s course record-setting run, in 2:15:37. Her personal best is the fastest in the field by a minute and a half, and with her experience on the flat and fast course, she’s going to be a tough athlete to beat come Oct. 13.

Besides Chepngetich, there’s a strong American contingent, consisting of three of the country’s top five fastest marathoners: Keira D’Amato, Sara Hall and Betsy Saina. D’Amato had a rough go at the 2024 U.S. Olympic Trials, and was unable to finish, due to injury. Months later, she announced a coaching change and a planned move to Utah to train under distance running guru Ed Eyestone, the coach of U.S. Olympic marathoners Conner Mantz and Clayton Young. D’Amato, who will turn 40 in October, told Runner’s World she made the switch because she wanted a different perspective on her training and a chance to learn from someone new.

Saina comes into the race as the strongest American athlete, placing in the top five of her last three marathons, including a win at the 2023 Sydney Marathon. Sydney is currently a candidate to be added as the seventh AWMM, joining Tokyo, Berlin, London, Boston, Chicago and NYC.

Quincy Wilson: 5 things you need to know about America's youngest track Olympian

Five things you need to know about Quincy Wilson, a 16-year-old protege set to represent Team USA in the 4 by 400m of the Paris 2024 Olympics.

America's teenage sprint sensation Quincy Wilson has taken the track world by storm, setting records and captivating audiences with his speed and determination.

At just 16 years old, he has already secured his place in history as the youngest U.S.-born male to compete in track and field at the Olympics.

As he gears up for his debut on the Olympic stage, here are five crucial things you need to know about this extraordinary athlete as per NBC.

1. A prodigy from a young age

Quincy Wilson began his track and field journey at the tender age of eight. Growing up in Chesapeake, Virginia, Quincy quickly outpaced his peers, prompting his family to move to Potomac, Maryland, where he could benefit from a superior athletic program at Bullis School.

Despite his youth, Quincy has already shown a prowess that rivals seasoned athletes.

At just 16, he broke records that many would not dream of approaching until well into their careers.

He clinched his first national title at the 2023 New Balance Indoor Nationals in the 400m competing as the only freshman in the field.

2. A family of athletes

Quincy's athletic prowess is no coincidence; it runs in the family as parents, Monique and Roy Wilson, were both collegiate athletes.

Monique excelled in soccer and basketball, while Roy played football for the Naval Academy.

The influence of his family extends beyond just genetics. The Wilsons have been integral in providing support and guidance throughout Quincy's career, attending his meetings and ensuring he has the resources needed to succeed.

Quincy also draws inspiration from his older sister, Kadence, who runs track at James Madison University.

Watching her compete and train has fueled his desire to push his limits and strive for excellence, creating a healthy sibling rivalry that spurs both to greater heights in their respective athletic careers.

3. Breaking barriers and setting records

Quincy Wilson is not just competing; he is redefining what young athletes are capable of achieving.

His rapid ascent in track and field culminated in him becoming the youngest American male to secure an Olympic track and field bid, a testament to his extraordinary capabilities and the potential to shape the future of the sport.

His inclusion in the U.S. Olympic team, particularly in the 4x400m relay, is a significant achievement, positioning him as a key player on the international stage.

Quincy's record-breaking journey has been filled with notable highlights, including multiple AAU Junior Olympic Games titles and national titles.

These accolades have not only earned him recognition from his peers but also attracted attention from major sports brands, leading to an NIL deal with New Balance, making him one of the youngest athletes to sign such a contract.

4. Life beyond the track

Despite his rigorous training schedule, Quincy leads a balanced life. He is a typical teenager who enjoys video games, spending much of his free time playing popular titles like Fortnite and Call of Duty.

After his successful stint at the Olympic Trials in June, Quincy's first choice to unwind was to grab his headset and join his friends for a game of Call of Duty: Warzone.

This blend of normal teenage activities with his professional commitments provides Quincy with a much-needed outlet for relaxation and social interaction.

It helps him maintain a sense of normalcy amidst the high pressures of competitive sports, ensuring he remains grounded and focused.

Quincy’s interests also include a deep appreciation for his education. Attending Bullis School, he excels in his studies, understanding the importance of having a well-rounded life that balances sports with academics.

5. Looking toward the future

Quincy Wilson's debut on the Olympic stage captures global attention, with audiences anticipating standout performances from this remarkable young athlete.

His ambitions stretch beyond mere medal victories; Quincy is driven to motivate a new generation of athletes to passionately chase their dreams.

The path he has taken showcases a formula for success rooted in perseverance, familial support, and natural skill.

Quincy Wilson is more than just an emerging talent to keep an eye on; he stands as a dynamic force poised to reshape the limits of track and field for the foreseeable future.

Mary Moraa reveals what cost her glory at Tokyo Olympics as she seeks to make ammends in Paris

Mary has disclosed what cost her a medal at the delayed 2020 Tokyo Olympic Games and what she has done differently to ensure she is lethal in Paris.

Reigning world 800m champion Mary Moraa has disclosed what cost her a medal at the delayed 2020 Tokyo Olympic Games and what she has been doing in training to avoid a repeat of the same.

At the Tokyo Olympic Games, the reigning world champion was eliminated in the semifinal after she finished third.

The race was eventually won by Athing Mu, who will unfortunately not be defending her title after falling at the U.S. Olympic trials and ended up finish ninth in the final of the women’s 800m.

Speaking about her experience in Tokyo, the 24-year-old noted that she was yet to master how the 800m well and the event was more of a learning curve. However, at the moment, Moraa noted that she knows better and she has the skills when it comes to running the 800m from the preliminaries, to the semifinal and to the final and eventually win a race.

She added that the team has been training well and she has enjoyed the company of Vivian Chebet and Lilian Odira who will be making Olympic debuts, competing in the 800m.

“I reached the semifinal in 2020 and now my big target is to reach in the final and get a medal. We have been training well as a group, I, Lilian and Vivian have been working together in training and we pray that God gives us energy so that when we get to the Olympics, we are able to run well and get to the final and bring back medals,” Moraa said.

“In Tokyo, I had not mastered the art of running the 800m well but now I have the experience and I know how I can run and get to the final and get a medal,” she added.

Moraa faces tough opposition at the Olympic Games, going up against Briton Keely Hodgkinson who finished second in Tokyo. Nonetheless, she is not putting pressure on herself ahead of her Olympic return.

She will certainly be more confident, thanks to the gold medal she won at the World Championships in Budapest, Hungary.

Running helps prevent erectile dysfunction, new study says

For those looking to enhance their bedroom performance naturally, lacing up your running shoes and hitting the pavement could be the ticket. According to recent research in Harvard Health, regular aerobic activity can significantly improve erectile dysfunction (ED) symptoms, offering a safe and effective solution.

Running is a low-risk and inexpensive therapy that not only improves ED but also boosts overall health. Here’s why your love life (and your overall health) may thank you for starting a regular running regime.

A drug-free remedy

When most people think of ED treatments, medications like Viagra and Cialis typically come to mind. A study published in The Journal of Sexual Medicine suggests that aerobic exercise can be just as effective, particularly for men with severe ED. The study reviewed 11 randomized controlled trials involving more than 1,000 men with mild to moderate ED. The findings were clear: men who engaged in 30 to 60 minutes of aerobic exercise three to five times a week experienced notable improvements in their erectile function, compared to those who did not exercise.

Men with severe ED saw an average improvement of 4.9 points on a 6-30 scale (where higher scores indicate better function), comparable to the improvement typically seen with ED medications. Exercise also doesn’t come with the potential side effects associated with these drugs, such as headaches, vision changes and chest pain. The benefits of aerobic exercise for ED are supported by additional research, including a Harvard University study involving more than 22,000 men aged 40-75. This study found that men who ran for one and a half hours or engaged in three hours of rigorous outdoor activity weekly were 20 per cent less likely to develop ED than those who didn’t exercise.

Why running works

Why does exercise have such a positive impact on erectile function? Exercise promotes overall cardiovascular health, which is closely linked to erectile function. Healthy blood flow is essential for maintaining an erection. Regular exercise also aids in reducing weight, lowering blood pressure and improving blood sugar control, all of which are risk factors for ED.

Exercise also improves the function of endothelial cells, which line blood vessels and regulate the exchange between the bloodstream and surrounding tissues; better endothelial function results in improved vascular and erectile health. Physical activity can temporarily boost testosterone levels, which can enhance libido and erectile function. Exercise helps reduce oxidative stress and inflammation, both of which can contribute to ED.

Healthcare providers are increasingly recognizing the value of exercise for managing ED, making it a recommended strategy for those seeking an alternative to medication, and yet another reason to put on your running shoes.

Olympic champion Christine Ohuruogu shares her secret weapon for athletic excellence

Olympic legend Christine Ohuruogu has attributed her athletic success and gold medal glory to a diet rich in meat and dairy. The track icon celebrated her unique pre-race routine with a glass of milk, singing praises of its role in her dietary plan.

Ohuruogu discussed the importance of milk in her diet, particularly for its natural calcium, which she found essential. The MBE awardee said: "As an athlete, I needed healthy bones, muscles, and nerves - but also something which gives me that spark of energy."

She lauded British milk for being packed with crucial nutrients, saying: "British milk contains essential nutrients like calcium that is important for bone health, as well as protein which supports muscle growth, making it ideal for performance."

Advocating for natural food sources over supplements, she continued: "Milk is often overlooked - and people tend to reach for supplements, but I believe in a natural diet and keeping it clean and simple."

Ohuruogu made these remarks while backing the Agriculture and Horticulture Development Board's (AHDB) campaign to promote the link between sporting achievements and the intake of British dairy and red meat.

In a bold campaign gesture, Ohuruogu has been portrayed in full gold alongside four rising Team GB stars.

It comes as Brits who hit the gym three times a week are increasingly opting for milk, chosen by 39% as a vitamin-rich option, over nutritional supplements at 36%.

Vwaire Obukohwo, Team GB's rowing sensation and face of AHDB's latest campaign, has opened up about her own dietary journey, saying: "Before starting sport I restricted meat and dairy from my diet."

She revealed the struggle that followed: "As I became more competitive, I struggled not having enough energy to complete training and improve my performance."

"Talks with doctors and nutritionists uncovered that I had multiple deficiencies and lacked enough protein to keep up with the high training demands."

She decided: "I could either take supplements - which come with risks of cross contamination with banned substances, can have poor bio availability and are more expensive - or change my diet."

Ultimately, she found success by adjusting her intake: "It was best to re-introduce meat and dairy into my diet which gave me the nutrition I needed to flourish and excel as a high-performance athlete."

AHDB's lead nutritionist Kate Arthur also weighed in on the benefits of dairy, stating: "Milk is naturally rich in high-quality protein, making it an affordable alternative to supplementary protein powders and shakes."

She highlighted its importance for athletes: "Protein supports the growth and maintenance of muscles. It also contains potassium, which helps muscles to work normally."

Three ways strides will supercharge your running performance

Ready to take your running game to the next level in under five minutes? Strides are your secret weapon. These short, 20- to 30-second bursts of faster running are a fun and efficient way to boost your speed and improve your running form. Whether you sprinkle them into your workout before, after or even during your regular run, you’ll feel the benefits. Finish a long, easy run with some strides to loosen up your legs, increase your range of motion, and perfect your form. Or, use them as a warmup to prime your body for a faster pace.

1.- Enhance running form

Strides can improve your running form by encouraging better posture, increasing your cadence and enhancing your overall biomechanics. By running at a faster pace for short bursts, you naturally adopt a more upright and efficient posture, engage your core muscles and drive your knees higher. This practice helps you develop muscle memory for an optimal running form, making your regular runs smoother and more efficient.  Over time, this increased efficiency can make your speedwork feel easier and boost your performance when it really matters.

2.- Practice race pace on tired legs

After a tempo run or interval session where you’ve been running slower than your goal race pace, strides provide an opportunity to run more quickly on legs (and a mind) that is already fatigued. This is a great segue into doing more work at race pace as you get stronger, and helps you practice running fast on tired legs, which will come in handy on race day as you charge into a final sprint to the finish.

3.- Kickstart recovery

Strides are not just about speed; they also play a crucial role in recovery and injury prevention. By briefly re-activating your muscles and your circulatory system after your heart rate has already begun to come down, you can help your muscles to take up lactate more efficiently. This is a great way to kick-start the recovery process after a short-to-medium-length workout.

The dynamic nature of strides also helps activate and strengthen muscles that might be neglected during slower, steady-state runs. This can help balance your muscle development and reduce the likelihood of overuse injuries.

Get started today

Adding strides to your training regime is simple, and doesn’t require much time. Begin by adding four to six strides at the end of one or two of your easy runs each week. To perform a stride, gradually accelerate over the first few seconds, reach your top speed by the middle of the stride, and then decelerate.

Focus on maintaining good form throughout, with relaxed shoulders and a quick, light turnover. Allow for a full recovery between strides, either by walking or running slowly for about a minute. As you become more comfortable, you can increase the number of strides or incorporate them into different parts of your training routine.

The top 5 male Marathon runners in 2024

Kenya has 3 in the top 5 marathoners, list

In the world of marathon running, Kenya continues to produce elite athletes who dominate the global stage. As we approach the 2024 Paris Olympics, let's delve into the top five marathoners who are making headlines with their exceptional performances.

1. Benson Kipruto - 2:02:16

At the forefront is Benson Kipruto, whose recent victory at the 2024 Tokyo Marathon not only set a world-leading time but also established a new personal best. Known for his resilience and strategic prowess, Kipruto's triumph over Eliud Kipchoge in Tokyo solidified his status as a formidable contender for the gold medal in Paris. His impressive track record includes wins at prestigious events like the Boston Marathon (2021) and the Chicago Marathon (2022), highlighting his consistency at the highest level of competition.

2. Timothy Kiplagat - 2:02:55

Timothy Kiplagat emerges as another standout performer, narrowly missing out on Kenya's Olympic team but securing his spot as the reserve athlete. His remarkable second-place finish at the 2024 Tokyo Marathon, where he outpaced Eliud Kipchoge, showcased his ability to excel under pressure and set a new personal best time. With the potential to join the Olympic squad if circumstances permit, Kiplagat remains a key figure to watch in Kenya's marathon scene.

3. Deresa Geleta - 2:03:27

Deresa Geleta represents Ethiopia but deserves mention for his exceptional performance at the 2024 Zurich Maraton de Sevilla, where he set a course record. As part of Ethiopia's Olympic team alongside legends like Kenenisa Bekele, Geleta's prowess in long-distance running underscores East Africa's dominance in the sport.

4. Morhad Amdouni - 2:03:47

Morhad Amdouni, a prominent figure in French athletics, secured second place at the 2024 Seville Marathon and will represent his country at the upcoming Olympics. His training stints in Kenya highlight the allure of Kenyan terrain for honing marathon skills, reflecting the global appeal of East African training camps.

5. Alexander Munyao - 2:04:01

Alexander Munyao rounds off the top five with his impressive performance at the London Marathon, where he triumphed over Bekele in a thrilling finish. With a strong track record in European half marathons and marathons, Munyao's ability to compete at the highest level underscores Kenya's deep talent pool in long-distance running.

Why Hellen Obiri is poised to win her first Olympic gold medal

Hellen Obiri has a high chance of winning the coveted Olympic gold medal in the marathon following recent developments in her preparations for the Olympics.

Hellen Obiri has every chance to claim the women’s marathon title at the Paris 2024 Olympic Games, thanks to the latest shoes by her sponsor, On running.

The shoes, set to start retailing on the eve of the Olympic Games will be a major boost for her to impress on the Olympic stage.

The two-time Olympic Games 5000m silver medalist has made it clear that she will be going for the only accolade missing in her trophy-laden cabinet, the Olympic gold medal.

As reported by the New York Times, the 2023 New York City Marathon champion will be wearing the Cloudboom Strike LS, the new sneakers from On.

When Obiri first saw the shoes, she never thought she would fall in love with them but after Boston Marathon win earlier this year, she definitely is not returning them.

“The first time I saw the shoes, I said, ‘No,I can’t run with these.’ The shoes had no laces. They had no heel cap, and a hard plate at the back to keep my foot in place. They were made of a weird, stretchy, plastic-y material,” Obiri said.

She added: “In the changing room, even my colleagues were saying, ‘It’s a joke.’ They were saying, ‘You can’t use these shoes for a marathon.’”

Obiri also noted that having comfortable shoes for the Olympics will certainly help her have a strong winning mindset. “When you trust the shoes, you have that mentality, like, ‘I’m going to run fast,’” she said.

The director of innovation, technology and research for On, Nils Altrogge noted that after Obiri’s win at the Boston Marathon and after training with the shoes for some time, she did not give them back.

Meanwhile, the shoe that will surprise many on the Olympic stage was created from a single semi-translucent synthetic monofilament that was extruded by a robot arm. They were made to help athletes run in the most effective way and are heat-fused to a foam rubber and carbon-fiber sole.

On insist that the shoe weighs 170 grams and has 75 percent less impact on the environment than a traditional sneaker.

“In the end, you need to believe that this look will be adopted. If it is, we believe it could change the industry,” said Marc Maurer, chief executive of On.

The KATA monthly time trial (number 35) was highlighted by outstanding performances by the women

The 35th Monthly Kenya Athletic Training Academy (KATA) July time trial was held today July 17th in Thika Kenya.  The turn out was good considering the weather. It was chilly and started drizzling as athletes were heading to the starting line. 

Men were really affected by wet weather. Despite the effort, Zachary kirika won the men 10km race in 29:39, well outside his personal best. 

Lewis kuria won the men 5km race in 14:56 which was just ten seconds slower than his previous time.

The day belonged to the women.  They defied the cold weather making personal bests and course records. Monica wanjiru won the 5km race in an impressive time of 16:19. This was her personal best time and also the course record. 

Nympha kiteta only 18 years old took victory in the women's 10km race in a personal best time of 33:53. She was followed by Lois wambui who lowered her personal best by over one minute clocking 35:04.

Virginia wanjiru finished in third place in a personal best time of 35:09.

The overall performances was indeed impressive considering the weather conditions.

Women 5km

1 Monica wanjiru 22 482 16:19

2 Susan njuu 36 179 17:24

3 Karen chepkemoi 22 244 17:51

4 Lilian musenya 22 240 18:23

5 melody ochana 21 149 18:59

6 Anastasia muthoni 21 75 19:08

7 Sheila makungu 21 198 21:32

8 Catherine njihia 22 153 21:43

9 shelmith rono 24 196 24:23

10 Doreen waka 26 251 25:51

11 Catherine waithira 24 242 29:06

12 mwolobi sarafin 19 241 29:07

MEN 5km

1 lewis kuria 22 779 14:56

2: Gabriel kahura 41 998 15:17

3 Shadrack kiprotich 23 120 15:27

4 Charles ndirangu 23 474 15:54

5 Amos chirchir 23 252 16:15

6 Jeremiah obura 20 255 16:40

7 Geoffrey ngama 50 466  17:26

8 Benjamin marauder 26 145 17:38

9 Felix koech 28 450 17:43

10 Ethan ochana 19 138 17:45

11 Anthony owino 28 193 18:39

12 Jared olero 24 458 18:49

13 Alex kamau 22 410 19:52

14 festus waita 29 154 20:37

15 Alvin mise 28 134 20:51

16 Sammy lagat 34 468 21:16

17 Philip kinyanjui 24 453 21:26

10km WOMEN 

1 Nympha kiteta 18 335 33:53

2 Lois wambui 23 409 35:04

3 Virginia wanjiru 22 502 35:09

4 Florence kiarie 33 239 37:30

5 Jane wanjiru 41 197 37:44

6 Monica Njoroge 22 131 40:10

7 Ruth maina 21 251 43:23

8 Lucy muritu 39 238 47:38

10km MEN 

1 Zachary kirika 22 179 29:39

2 John njuguna 26 245 30:15

3 Stephen ngigi 20 498 30:47

4 peter wanyoike 23 432 31:04

5 Fredrick kiprotich 23 319 31:17

6 Joseph kariuki 38 449 32:16

7 David muriuki 28 642 32:17

8 Joseph wanjiru 27 489 33:33

9 Hezira kiprotich 23 436 33:40

10 Fred kamande 24 457 33:54

11 Ismael mburu 23 205 33:57

12 Charles ndirangu 64 163 37:11

Paris 2024 Olympics: 5 races most likely to yield gold for Team USA

Team USA are big favorites to top the Olympics medal standings in track and field yet again and here are five races where the Americans will likely grab gold in Paris.

US Track and Field finally unveiled its team to the Paris Olympics where they hope to finish top of the medal standings yet again.

Team USA scooped seven gold, 12 silver and seven bronze medals at the Tokyo 2020 Olympics, taking their total medal tally from track and field to 26.

Heading into Paris 2024, there is optimism that they will increase their tally following the emergence of new runners, added to the star quality in the team.

The US team is comprised of world champions Noah Lyles, Sha’Carri Richardson, Grant Holloway among others while there are some like Kenny Bednarek who look in good form heading to Paris.

Pulse Sports looks at where Team USA is likely to win gold medals from on the track at the Paris 2024 Olympics.

Men’s 100m

The USA men’s team has world champion Noah Lyles, Kenny Bednarek and former world champion Fred Kerley.

Of the three, Lyles is hot favorite for gold in Paris and laid down the marker with his dominant performance at the Olympics trials.

He will likely face stiff competition from Jamaicans Kishane Thomas and Oblique Seville as well as Britain’s Zharnel Hughes, Bednarek and Botswana’s Letsile Tebogo. However, his experience and form suggest he will bag gold.

Women’s 100m

Another American tipped to win gold is world 100m champion Sha’carri Richardson.

Richardson’s bid for a double failed at the trials when she did not make the 200m team and will have all her focus on the 100m race.

That is not good news for her rivals, who include Jamaicans Shericka Jackson and Shelly-Ann Fraser-Pryce.

She is joined by Melissa Jefferson and Twanisha Terry on the US team but with defending champion Elaine Thompson-Herah not in Paris, few of the other rivals pose real danger, making Richardson a shoo-in for gold.

Men’s 200m

Winning gold in the men’s 200m will be tough for the Americans but they have two good runners capable of achieving it.

Noah Lyles, who has won three world titles over the distance, appears favorite but Kenny Bednarek could just spoil his party which would still be a good thing for Team USA.

The two are joined by Erriyon Knighton but face a threat from Canadian Andre De Grasse, Letsile Tebogo of Botswana and Briton Zharnel Hughes.

However, it is America’s race to lose and it will depend on how Lyles and Bednarek execute their strategy.

Men's 110m hurdles

Triple world champion Grant Holloway is joined on the US team by Freddie Crittenden and Daniel Roberts but he is the man likely to win gold at the Olympics.

Holloway does not dominate outdoors as he does indoors but he is in great form as he heads to Paris having won all his races this year, including last week’s Monaco Diamond League.

Jamaican Hansle Parchment will want to defend his title while home favorite Sasha Zhoya will also pose a threat but Holloway is backed to improve on his silver medal of 2020 this time.

Women’s 400m hurdles

World record holder Sydney McLaughlin-Levrone will start as favorite despite world champion Femke Bol’s good form that saw her break the European record on Sunday.

She made her intensions clear at the Olympics trials when she broke her own world record again, clocking 50.65. Anna Cockrell and Jasmine Jones finished second and third to join her.

McLaughlin-Levrone is not only in good form but also in great shape to defend her crown and few will get close to her in the present condition.

Ambitious Tauta all set for Olympic debut

The national 400m champion Kelvin Tauta will have a two-pronged attack at the Paris Olympic Games.

In addition to seeking to impress in his Olympic debut, Tauta is keen on using the Olympics as a launchpad ahead of the 2025 World Championships in Tokyo, Japan.

Tauta is part of the Kenyan 4x400m mixed relay team in Paris alongside Maureen Thomas, David Sanayek, Veronica Mutua, Boniface Mweresa and Mercy Chebet.

The 23-year-old said: “We are also going to fight for a slot in the final at the Olympics. This will be enough motivation as we look forward to 2025.” 

Tauta believes his strong start to the season will fuel his ambitions.

“My season kicked off on a high. I took part in the 4x400m World Indoor Championships and although we did not secure a podium finish, I am happy we secured an African record,” he said.

In Glasgow, Tauta, alongside Wiseman Were, Zablon Ekwam and Mweresa, clocked 3:06.71, shattering Nigeria’s record (3:07.95).

The Netherlands (3:04.25), the USA (3:02.60) and Belgium (3:02.54) secured the podium.

On May 22, Tauta claimed the national crown with a time of 45.09 at the Ulinzi Sports Complex.

Last month, he featured in the African Senior Championships in Douala, Cameroon, but failed to advance past the heats after placing fifth (47.49) in his preliminary round.

Tauta believes the training facilities at Kenya’s Olympic camp in Miramas, France, will be crucial for his improvement.

“The training equipment at Miramas are state-of-the-art. I am sure I will be able to improve and attain my targets,” he added.

He highlighted the rise of sprinting in Kenya and called for government support to develop the sport.

“We are improving in sprint events. Last year we had four athletes running 45 seconds, who have risen to about 10. The government needs to step in and support sprinters,” Tauta said.

Brazilian Olympic marathoner receives doping suspension

Daniel do Nascimento, a 2:04 marathoner who famously fist-bumped Eliud Kipchoge during the last Olympic marathon, has been banned after testing positive for three illegal substances.

Brazil’s national marathon record holder and Paris Olympic-bound athlete, Daniel do Nascimento, has been provisionally suspended by the Brazilian Doping Control Authority (BDCA) after testing positive for three banned substances: drostanolone, methenolone and nandrolone.

According to Brazilian media outlet Globo, do Nascimento tested positive for the three anabolic steroids during an out-of-competition test conducted on July 4 while training in Kenya for the Paris Games. As a result, he will miss the Olympics. He was slated to run the marathon after qualifying at last year’s Hamburg Marathon with a time of 2:07:06. His personal best of 2:04:51 from the 2022 Seoul Marathon stands as the South American record. 

The three banned substances in Nascimento’s test are all anabolic steroids (precursors of testosterone). Do Nascimento will likely face a four-year ban from athletics, jeopardizing his dreams for the 2028 Olympics in Los Angeles. The 25-year-old’s suspension may be reduced to three years if he admits to the three anti-doping rule violations.

Do Nascimento’s girlfriend, Graziele Zarri, was also suspended earlier this year after testing positive for androstanediol and testosterone in a test conducted by the Anti-doping Agency of Kenya (ADAK). She ran 2:42:48 in her marathon debut last December in Valencia.

Beside being the South American record holder for the marathon, do Nascimento is most famous for taking a porta-potty stop while leading the 2022 New York City Marathon. He set a blistering pace for 30 km, but ended up collapsing and did not finish the race.

Do Nascimento also made headlines at the 2020 Olympic marathon in Tokyo for exchanging mid-race fist bumps with former world record holder Eliud Kipchoge. The moment went viral, making do Nascimento a well-known name in Brazil and the distance running world.

Top athletes from Kenya, Ethiopia, Spain, Germany and Ecuador will take part in the Bogotá Half Marathon

There are just over 1 week left until the next edition of the Bogotá Half Marathon takes place, a race that takes place year after year in the capital of Colombia and brings together thousands of athletes from different parts of the world. For 2024, the participation of great international athletes is expected.

The mmB, in its two distances (10 and 21 kilometers), will be run on Sunday, July 28. And less than a month from that date, it was confirmed that six star long-distance runners, from different countries and continents, will be competing.

“World-class runners from Kenya, Ethiopia, Spain, Germany and Ecuador appear on the second long list of elite foreign runners who will visit the Colombian capital to compete in the Bogotá Half Marathon on Sunday, July 28,” the organization announced.

Kenya will be represented by Gladys Kwamboka, recent gold medallist in the 10,000-metre race at the African Athletics Championships, and Philemon Kiplimo, champion of the Boston, Bahrain and Prague half marathons. South America will be represented by Ecuadorian Paula Bonilla, current national champion in the 10,000-metre race.

The participation of the German Esther Pfeiffer, winner of the 2022 Koln Half Marathon and the 2023 Koln Marathon, and the Spaniard Chakib Lachgar, first in the Belgrade Marathon and second in the Azkoitia Half Marathon, was also confirmed. The group of star long-distance runners who will run in Bogotá is completed by Asefa Boki (Ethiopia), current champion of the Xiamen Marathon.

“In this way, the confirmation of foreign elite athletes for the Bogotá Half Marathon is progressing, which this year has a new home, since the Hilton Bogotá Corferias will be the official venue of the race,” concluded the mmB.

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London Marathon champion shares his winning routine ahead of Paris Olympics

Kenyan marathoner Alexander Mutiso has given a sneak peek into his training routine ahead of tackling the tough marathon course at the Paris 2024 Olympic Games.

Reigning London Marathon champion Alexander Mutiso has discussed his training routine ahead of his Olympic debut at the Paris 2024 Olympic Games.

Mutiso has been selected alongside defending champion Eliud Kipchoge and Tokyo Marathon champion Benson Kipruto. Timothy Kiplagat has been selected as a reserve.

The 27-year-old, as he looks forward to win a medal in Paris, disclosed that he mostly works on his strength and endurance.

He admitted that the Olympic marathon course is not a walk in the park and his coach decided to focus on the two things, however, he still works on the other aspects. The former world under-18 bronze medalist was also in awe of being selected in the team, saying that it is a dream come true.

“Being selected in the team has always been my prayer and I feel very happy for being given a chance to compete there because I know it’s not easy,” Mutiso told RFI media.

“I start with strength training and going to the gym because we were given the Paris marathon course outlook and we saw it’s not an easy one. My coach and I sat down and discussed the program and how I can train and we have planned everything according to how the course looks like,” he added.

“We have set aside gym days, hard workouts, and then long runs and speed work. I always work towards gaining more endurance through long runs, speed work, and hill runs to maintain my stamina.”

Mutiso noted that diet is also an important aspect of his routine as he plans to face off against the best in the world. The 2023 Prague Marathon champion also maintains discipline and his trust in God stands out above everything.

“Diet is also very important and ensuring I have enough rest. I know we shall be many and everyone is preparing for gold and everyone has to work hard and follow the training program,” he said.

“You also have to trust in God and be disciplined and we shall bring a medal if all goes well. Qualifying for the Olympics is a dream come true and if I manage to win, it will be a very huge blessing in my life.”

Boilermaker Road Race: Women's 15K comes down to final steps as new champions crowned

Grace Nawowuna was crowned as the Boilermaker female 15K winner after edging Emmaculate Anya Achol at the finish line.

Nawowuna won by a margin of less than .2 seconds, with the two breaking the ribbon side-by side in 49:17.82 and 49:18.00. Both were born in Kenya and now run out of West Chester, Pennsylvania.

"In my mind, I didn't expect to win," Nawowuna admitted after the race.

Cynthia Jerotic Limo, a third Kenyan, was just over one second behind Achol at the finish, with defending champion Jesca Chelangat fourth, 17 seconds back.

Annamaria Kostarellis, a Rochester native from Arkansas, was the top American finisher in eighth place. She, too, was running the Boilermaker for the first time.

"I heard about (the Boilermaker) growing up," said Kostarellis. "When I thought about taking a trip back home, this seemed like an opportunity to represent Rochester."

Kostarellis added the Boilermaker to her schedule after she withdrew from the U.S. Olympic trials with an ill-timed injury; the former Baylor University runner had planned to compete in the 10,000-meter run. The Boilermaker experience did not disappoint.

"It was so exciting," she added. "I love the energy. I love the community.

"I hope (to return). Please have me back."

Kenyan John Korir captures 2024 Boilermaker 15K title

 John Korir of Kenya finished first at the 47th Boilermaker 15K Road Race presented by Excellus BlueCross BlueShield, falling just short of last year’s record at 42:11.

This year’s 15K race saw 7,967 finishers, with 3,663 crossing the finish line for the 5K, up from 6,973 and 3,125, respectively, in 2023.

Korir successfully unseated the champion of the 2022 and 2023 Boilermaker, Jemal Yimer of Ethiopia. Yimer came in second place this year, just 8 seconds slower at 42:19. Yimer and Korir remained neck and neck throughout the race before the golf course.

Biya Simbassa of Flagstaff, Arizona, led the pack of American athletes, finishing 8th overall with a time of 43:53.

Winning the Women’s Open Division by a matter of milliseconds was Grace Loibach Nawowuna of Kenya, who broke the tape at 49:18. Emmaculate Anya Achol, also of Kenya, came in just mere steps behind Nawowuna.

The American women’s contingent was led by Annamaria Kostarellis of Arkansas, who finished in fifth place overall with a time of 50:18.

Canadian Josh Cassidy defended his title in the men’s open wheelchair division with a time of 34:05, beating Utica’s own Hermin Garic, who finished second with a time of 36:06. The 2024 Women’s Wheelchair Open Division saw a new champion in Hoda Elshorbagy of Illinois finishing in 40:25.

19-year-old Brendan Carter of Watertown, Massachusetts, won the 5K Road Race presented by Utica National in 15:38, crossing the finish line 13 seconds ahead of second-place finisher Dan Casatelli of Deansboro. Annika Hurley of Springfield, New Jersey, won the women’s open division of the 5K at 19:03.

“The 2nd Sunday in July never seems to fail to deliver beautiful weather for the Boilermaker,” said Mark Donovan, Boilermaker president, “for our 47th running, Mother Nature provided yet another picture-perfect day for our participants and spectators, making for a great experience.”

Sifan Hassan to race four events at Paris 2024 Olympics

At the Tokyo 2020 Olympics, Dutch distance runner Sifan Hassan made history by winning three individual medals across three different athletics disciplines, two golds and one bronze. She won golds in the women’s 5,000m and 10,000m events, and bronze in the women’s 1,500m behind Faith Kipyegon and Laura Muir. Well apparently three events didn’t keep Hassan busy enough, raising the stakes for Paris 2024 by competing in the 1,500m, 5,000m, 10,000m and the marathon—an unprecedented Olympic quadruple.

According to an announcement from the Dutch Olympic team, Hassan is entered in all four disciplines and will race a total of seven times over 10 days. Her most challenging stretch will be from Aug. 8-11, when she is scheduled to race the 1,500m semi-finals and finals, the women’s 10,000m final, and the women’s marathon on the final day of Paris 2024 (Aug. 11); all on consecutive days.

Hassan is the only athlete in Olympic history to have medaled in the 1,500m, 5,000m and 10,000m events at a single Games. She is also the first to qualify for and attempt this quadruple-distance feat.

Last year, Hassan expanded her repertoire by adding the marathon to her list of racing disciplines. She won her marathon debut at the 2023 London Marathon and went on to clock the second-fastest women’s marathon time in history (2:13:44) to win the 2023 Chicago Marathon.

Hassan’s Paris 2024 schedule is ambitious. Although she is one of the greatest distance runners in history, replicating her Tokyo success will be incredibly challenging. The women’s 1,500m and 5,000m are two of the deepest events right now, featuring formidable competitors like defending world champion Faith Kipyegon, Laura Muir (Olympic silver medallist), Australia’s Jessica Hull (2,000m world record holder), Ethiopia’s Gudaf Tsegay (5,000m world record holder), and Kenya’s Beatrice Chebet (world XC champion). Hassan’s best chances for a medal lie in the women’s 10,000m final and the marathon, which come at the end of the Olympic schedule.

Here’s a look at Hassan’s Olympic schedule:

August 2: 5,000m, Round 1 – 6:10 p.m.

August 5: 5,000m, Final – 9:10 p.m.

August 6: 1,500m, Round 1 – 10:05 a.m.

August 8: 1,500m, Semifinal – 7:35 p.m.

August 9: 10,000m Final – 8:55 p.m.

August 10: 1,500m, Final – 8:25 p.m.

August 11: Marathon – 8:00 a.m.

Only two athletes have won four medals at a single Olympic Games: U.S. sprint icon Florence Griffith-Joyner, who won three golds and one silver (in the 4x400m relay) at Seoul in 1988, and Fanny Blankers-Koen of the Netherlands, who won four golds at the 1948 Olympics in London in the 100m, 200m, 4x100m relay, and 80m hurdles.