Running News Daily

A word from Kenenisa Bekele

I pushed my limits at the Valencia Marathon last weekend and thrilled to share the incredibly encouraging results! Finished 4th with a time of 2:04:18 filling me with hope for future races. Couldn't have done it without the amazing support of my fans – your encouragement means the world to me.

Big thank you to my sponsor ANTA for their support. Excited for what's to come!

Valencia, you've been an incredible host, and I never expected to have this much fun. Your warmth and energy have been truly inspiring, and I'm grateful beyond words.

The Valencia course is so comfortable, and I strongly believe it has the potential to witness the breaking of world records in the future.

Thank you all for being a part of this incredible journey. Your unwavering support keeps me going. Here's to aiming high and never giving up on our dreams! 

Top US Spring Marathons to Get a 2024 Personal Best

Christmas, New Year, multiple parties, and family gatherings are just around the corner. With the holiday season and the cold weather, planning for your next spring marathon in 2024 is probably the last thing on your mind. 

However, there’s no such thing as being too busy or too early when planning your next race. In fact, a solid 20-week-long marathon training plan with some breathing room requires around five months. That’s why “now” is the best time to prepare for your next spring marathon. 

From World Majors and massive city marathons to trail runs and small-town races, there are a lot of marathons to choose from this coming spring. But we’ve got you covered. We’ve listed some of the must-try spring marathons across the United States. Check them out here. 

Myrtle Beach Marathon

In March, Myrtle Beach in South Carolina has an average temperature of 64 degrees, which might feel cool for swimming but is perfect for running a marathon. Hence, before the town gets busy with spring break, it hosts a race by the beach called Myrtle Beach Marathon. This year, it’ll be held on March 2, 2024.

Myrtle Beach Marathon is one of the best spring marathons in South Carolina that you can run all year. It’s a great choice for first-time marathon runners because the course is flat and follows the coast in a loop without many hills. The cool ocean winds also help you stay comfortable and prevent you from overheating while running.

Little Rock Marathon

Unlike most races that stick to simplicity, the Little Rock Marathon in Arizona goes all out to make their event extraordinary. They choose a theme every year to make their race as spectacular and entertaining as possible. In this coming race, the planned theme is a touch of prehistoric flair, so expect to see runners in Jurassic Park-themed gear on March 3, 2024. 

Another unique feature of the race is their massive and extravagant finisher medals, some of the biggest in the business! Plus, the race will introduce a new course that’s a qualifier for the Boston Marathon. It’s one of the major races that allow betting from different sportsbooks like FanDuel Sportsbook. 

Los Angeles Marathon 

While the Los Angeles Marathon may not have the same global recognition as New York, Boston, or Chicago marathons, it stands out as one of the finest city marathons in the USA. What’s more, the vast and diverse landscape of Los Angeles provides a fantastic backdrop for the race. 

This race will be held on March 17, 2024. The course will begin at Dodgers Stadium, pass through iconic LA spots like Rodeo Drive and Hollywood Boulevard, and conclude on Santa Monica Boulevard. What makes this marathon even more exciting is the chance to run alongside celebrities who often participate in their hometown race.

Newport Marathon 

The Newport, Rhode Island often has two races: one in spring and another in fall. Both promise a scenic and memorable experience, blending natural beauty with a touch of local charm. They offer breathtaking views of the town’s stunning mansions, windy beaches, and rocky coastline. However, they’re managed by different organizations. 

The spring Newport Marathon, in particular, is well-known because it coincides with the city’s celebrated blooming of over one million golden yellow daffodils. This year, it’ll be held on April 13, 2024. After tackling the hilly course, you’ll also be treated to a finisher festival with plenty of goodies like a much-needed pizza. 

Kentucky Derby Festival Marathon 

Experience the thrill of racing through Churchill Downs, not just with horses but also as part of the Kentucky Derby Festival Marathon. It will take place on April 27, 2023, a week before the renowned horse race. This allows you to run through Louisville, including a pass through the iconic home of the Kentucky Derby.

Since the marathon offers a blend of athleticism and the charm of the equestrian world, it’s recommended to turn your marathon into a full-fledged vacation. Consider staying for a week filled with events leading up to a lap around the famous track—a must-try experience for any avid runner! 

Eugene Marathon 

Surprisingly, Eugene (not Seattle or Portland) hosts the largest marathon in the Pacific Northwest. This means you’ll be part of a sizable running community, enjoy the cheers of enthusiastic spectators, and receive ample support from dedicated volunteers throughout the race. 

Next year, the Eugene Marathon will be held on April 28. Its back half takes you along the scenic Willamette River, offering beautiful natural landscapes to admire as you approach the finish line. Although it may sound hard, the race is beginner-friendly and a good start to getting a personal record (PR). It’s also a favorable choice to qualify for the Boston Marathon. 

Final Thoughts

Finding the right race for you involves considering your skills, training needs, and personal preferences. While this highlights marathons offering unique experiences and challenges next spring, it’s incomplete. Take the time to explore various options, ensuring that the chosen marathon aligns with your abilities and allows for adequate training and rest.

Obiri, Kibet expected to defend titles as date for 2024 Ras Al Khaimah Half Marathon is revealed

Kenyan champions prepare to defend titles in the 17th Ras Al Khaimah Half Marathon, featuring new routes and 10km race.

The 17th Ras Al Khaimah Half Marathon has officially announced its date promising an electrifying event on February 24, 2024, against the stunning backdrop of the United Arab Emirates.

The prestigious event, held under the patronage of His Highness Sheikh Saud Bin Saqr Al Qasimi, UAE Supreme Council Member and Ruler of Ras Al Khaimah, is set to make history this year with a new route on Al Marjan Island and the introduction of its inaugural 10km Road Race.

Hosted by the Ras Al Khaimah Tourism Development Authority (RAKTDA), this renowned marathon will once again see elite long-distance athletes from around the globe, while also inviting thousands of passionate runners to participate in the associated 10km or 2km runs.

For the very first time in its illustrious history, the RAK Half Marathon will include a 10km race, a distance that serves as the perfect stepping stone for aspiring runners looking to prepare themselves for the ultimate challenge of a half marathon.

A significant change for this year's race is the introduction of a new route that will see the start and finish line located on Al Marjan Island.

Looking ahead to 2024, all three races will unfold on the scenic roads of this premier destination, a remarkable cluster of four coral-shaped islands within a stunning man-made archipelago.

As per Gulf News Raki Phillips, Chief Executive Officer of Ras Al Khaimah Tourism Development Authority, expressed his enthusiasm, stating, "We are very excited to announce the new date for the iconic RAK Half Marathon.

Since its inception 17 years ago, the event has carved its own niche on the global running stage, shining a bright spotlight on Ras Al Khaimah and attracting spectators and competitors of all skill levels. This annual race continues to produce world-class champions, while fostering a sense of unity between the local and international communities."

The news of the RAK Half Marathon's return has already captured the attention of world-class athletes who are eager to test their mettle in the ideal racing conditions provided by this event.

Many of them see this race as a crucial stepping stone as they prepare for prestigious competitions like the London Marathon and the Paris Olympics.

Reflecting on the previous edition, the 16th Ras Al Khaimah Half Marathon witnessed a Kenyan double win, with Bernard Koech securing the men's elite title and Hellen Obiri dominating the women's event in impressive times of 58:45 and 1:05:05, respectively.

Obiri's victory this year marked a remarkable improvement from her runner-up position in the previous Ras Al Khaimah Half Marathon.

Peter Connerton, Managing Director of Pace Events and Race Director of the Ras Al Khaimah Half Marathon, conveyed his honor and excitement, saying, "We are honored to have been entrusted with organizing the RAK Half Marathon, one of the most prominent sporting and social events in the UAE.

By introducing a 10km Road Race to the schedule as well as the option for team competition through the Corporate Challenge, we aim to make race day bigger and better than ever, while at the same time ensuring that the Ras Al Khaimah Half Marathon continues to attract the world's best distance runners."

The 2023 edition of the event attracted a star-studded lineup, including athletes like Seifu Tura, Daniel Mateiko, Kennedy Kimutai, Brigid Jepchirchir Kosgei, and Gotytom Gebreslase.

Jamaican hurdler Rushell Clayton eyes victory at Paris Olympics

The two-time 400m hurdles bronze medallist, seeks Olympic gold, driven by relentless determination, training hard, and setting lofty goals.

Two-time 400 metres hurdles World Championships bronze medallist Rushell Clayton is setting her sights on a golden achievement at the upcoming Paris Olympic Games.

While she takes pride in her impressive professional athletic career, Clayton is determined to break free from the bronze cycle that has defined her major competition achievements.

At the age of 31, she is relentlessly pursuing the elusive gold medal.

"The goal is always to win the gold, so, for me, it's always getting into that top three," she said as per Jamaica Star.

Clayton, a member of the Elite Performance Track Club, had a stellar season marked by numerous personal best times.

She understands that to ascend to the highest step of the medal podium, she must continue to push herself to achieve better times.

With a personal best of 52.81 seconds, set at the World Athletics Championships in Budapest, Hungary, earlier this year, Clayton acknowledges that she might need to clock a time below 51 seconds to secure the coveted gold at the Paris Olympic Games in the next year.

To achieve her ambitious goal, Clayton is leaving no stone unturned, including the quest to dip below the national record of 52.42 seconds set by Melanie Walker.

"Personal records mean you're getting better, so it's always to run fast, and the faster you run, the more you get personal bests," she added.

While Clayton has a time goal in mind, she emphasizes that when it comes to the final race, it is not just about the clock; it is about the medal.

"The work never stops for Clayton," she affirms.

Clayton's hard work and outstanding performances during the last season have not gone unnoticed.

While Clayton has a time goal in mind, she emphasizes that when it comes to the final race, it is not just about the clock; it is about the medal.

"The work never stops for Clayton," she affirms.

Clayton's hard work and outstanding performances during the last season have not gone unnoticed.

5 Christmas songs to add to your running playlist

Christmas is just around the corner, and there’s no better way to add a little festive cheer to your training than by injecting some holiday songs into your running playlist. We’ve hand-picked five of the best Christmas songs that will have you dashing through the snow, with a playlist that will “sleigh.”

“Run Run Rudolph” by Chuck Berry

Let’s kick off our festive running playlist with a classic rock ‘n’ roll vibe. “Run Run Rudolph” will have you moving your feet on the trails faster than Santa’s elves work on Christmas Eve. It’s the perfect tune to accompany your sprint intervals or those last few metres of a hill workout.

“Feliz Navidad” by José Feliciano

Add some international flair to your run with the Spanish Christmas anthem “Feliz Navidad.” Even if you don’t understand the lyrics, you’ll find it impossible not to break into song and dance during its catchy chorus. The repetitive rhythm is great for finding your stride and maintaining a steady pace.

“Santa Tell Me” by Ariana Grande

Infuse this playlist with a mix of festive energy and pop vibes with Grande’s holiday bop. This song has an upbeat tempo that can sync well with your pace, helping you maintain a steady rhythm and keep your motivation high during the holiday season. The song has a joyful vibe, which is perfect for lifting your spirits during a workout.

“Step Into Christmas” by Sir Elton John

What’s a running playlist without a touch of a music legend? Sir Elton’s “Step Into Christmas” has a festive and cheerful feel that is guaranteed to get you in the spirit this holiday season. The catchy chorus will certainly enhance your mood and pace, providing you with an upbeat singalong, no matter the frosty weather.

“Santa Claus Is Coming to Town” by Bruce Springsteen

This is an absolute classic, so lace up your running shoes and get ready to run like you’re being chased by Rudolph. Springsteen’s electric performance makes it impossible not to pick up the pace or be excited for the holidays.

If we’re missing any of your Christmas running favourites, send us a tweet or let us know on Instagram or Facebook.

Taylor Swift uses treadmill workouts to train for Eras Tour

All is right with the world–Taylor Swift has confirmed she’s a runner.

In an interview with Time Magazine in acceptance of her Person of The Year award, Swift revealed that she frequently ran to her 180-minute set list on the treadmill to train and stay in shape for her Eras Tour.

Every day I would run on the treadmill, singing the entire set list out loud […] I would run fast for fast songs and fast walk or jog the slow songs,” Swift said to Time Magazine.

The blockbuster Eras Tour, which kicked off this summer, includes 151 shows across five continents, each of which features a 44-song setlist spanning her 10 studio albums.

According to Time Magazine, Swift began the training regimen six months before her tour began. Her shows are on average more than three hours–a time frame comparable to a marathon. Her trainers reportedly crafted a plan that incorporates running alongside weight training and other forms of conditioning.

This isn’t the first time Swift revealed she dabbles in running. In 2016, she shot a commercial with Apple Music that saw her running on the treadmill and singing along to Drake’s hit song “Jumpman.”

Swift also revealed that she performs regardless of whether she’s “sick, injured, heartbroken, or stressed.” She makes sure to devote a full day to rest and recovery after each stop on the tour.

Given a recent video where Swift was seen sprinting into the arms of her boyfriend, NFL star Travis Kelce, after an Eras Tour show in Argentina, we think it’s safe to speculate that Swift has some running potential. Now, we just need her to qualify for the Boston Marathon

Don’t Feel Like a Runner? Join the Slow AF Club.

Martinus Evans, who goes by @300poundsandrunning on Instagram, didn’t feel at home in the running community. Now, he's on the cover of magazines, has published a book, and is still running—at his own pace.

If he’s being honest, Martinus Evans thinks running is boring.

That’s not what you’d expect to hear from a running-club founder who’s on a mission to inspire a million people to take up the sport. But Evans knows that if he wants more people to lace up their trainers, he needs to lean on more than just the sport’s health benefits or competitive side. He has to convey the joy of it. “In the simplest terms, we’re all just running in a parade,” he says of road races. It should be a celebration.

Evans, a 37-year-old Brooklyn resident, knows that the running world isn’t always the most welcoming place. He’s been heckled at races. He’s participated in events where aid stations and finish lines were broken down before back-of-the-pack runners made it through. Evans says that runners with larger bodies, slow runners, and others who don’t fit the traditional athletic mold can feel like it’s their fault they’re not faster. “The system makes it seem like we’re the problem and we’re alone,” he says.

Evans first picked up running 11 years ago, after his doctor told him that he needed to “lose weight or die.” He decided to run a marathon. For 18 months, he trained and documented his progress on his blog, 300 Pounds and Running. He finished his first marathon—the Detroit Free Press—but the elation he experienced quickly dissipated. Later, sitting in an ice bath at home, he felt empty.

That familiar case of post-marathon blues led Evans to rethink his reasons for running. Objective measures like weight loss or pace didn’t resonate for him. He enjoyed talking to strangers during races and cheering on and supporting other runners. “That was the fun part. That’s what I enjoyed more than the need to get stronger, better, or faster,” he says.

In 2019, Evans founded the Slow AF Run Club. What began as an online gathering place for people who wanted to run races together grew into a global community of more than 18,000 runners of all fitness levels, body sizes, and backgrounds. Evans is a certified coach, but his approach is far from usual.

“My goal is to meet people where they are and not necessarily give them black-and-white instructions,” he says. Evans adjusts his runners’ training—from mileage to intervals—to fit their individual lifestyles and commitment levels instead of expecting everyone to adopt a one-size-fits-all plan. (In the early 2010s, Evans worked as a Men’s Wearhouse sales associate, which helped shape his approach: he learned to fit customers based on the body they had, not the size they thought they were or wanted to be. It made them feel good.)

Evans rejects the idea that you have to run a certain pace or look a certain way to be a runner. “One of the things I learned early on is that we’re all just following rules that someone else made up. It’s up to us to figure out if we’re going to go along with those rules or not,” he says.

In June, Evans published Slow AF Run Club: The Ultimate Guide for Anyone Who Wants to Run, to share his philosophy. The book is dedicated to “anybody who has felt they are too fat, too slow, too old, or too (fill in the blank) to become a runner.” Evans says that he “hated writing,” but members of his club urged him on.

Now Evans has his sights set on pushing the wider running industry: He posed nude for Men’s Health and appeared on the cover of Runner’s World. He works with race directors to create more equitable experiences for participants. He created Slow AF merchandise, with sizes up to 5X. “Runners are blamed for being fat, but when they go to the store to get clothes, there’s nothing that fits them,” he says. He’s considering expanding the line into a sportswear brand. He’s also launching a nonprofit to help others start their own Slow AF Run Club chapters, and to provide resources to help “more individuals participate in and understand what running is about,” particularly in low-income neighborhoods and marginalized communities.

“This is my baby, and now it’s getting so big that it’s no longer mine,” he says. “It’s for the people.”

When Ryan Redington Won the Iditarod, He Fulfilled a Multi-Generational Family Dream

His grandfather founded the Iditarod, but he’s the first member of his family to take the title

“I guess you could say I was born to mush,” says Ryan Redington, an Inupiaq musher who grew up in the town of Knik, Alaska, not far from Anchorage. The first piece of evidence: his dad’s dad was Joe Redington, widely called the Father of the Iditarod, and the race’s founder. Then there’s his great-grandfather on his mother’s side, who carried mail to remote parts of Alaska via dog sled. Redington always knew he wanted to carry on the family legacy.

“I was fascinated with the dogs and their drive,” Redington says. “My brothers and I read all the newspaper articles about the race and the racers. We just lived and breathed it.”

Just after noon on March 14, Redington claimed his birthright when he and his team of sled dogs crossed the Iditarod finish line in Nome. He was the sixth member of his family to complete the race—but the first to win it, completing the 1,000-mile course in 8 days, 21 hours, 12 minutes, and 58 seconds.

Joe Redington dreamed up the original Iditarod, first run in 1973, alongside several other mushing enthusiasts who wanted to help preserve the tradition of dog-powered transit, which had faltered as snowmobiles proliferated in rural Alaska. They created a route that passed through dozens of Native villages, and tried to raise money for a championship pot. (Joe eventually funded it himself by refinancing his house.) Today, the course varies slightly from year to year, and prize money comes from sponsors, but the basic premise—a multiday push from Willow to Nome—endures.

The event draws spectators and competitors from around the world but remains deeply intertwined with Native Alaskan cultures and communities. “We get our food and supplies at the villages along the way, and it’s really special to have the support and excitement from these Native communities, and to get to represent them,” says Redington, the third Inupiaq to win the Iditarod. After his victory, he visited rural schools to talk about mushing.

Redington credits his success to his top-notch dog team, led by Sven and Ghost, who guided him through a whiteout. The two Alaskan huskies were awarded the Golden Harness, which goes to the best lead dogs and is voted on by the mushers in the race. He also attributes his success to his life partner, Sarah Keefer, who ran the dogs in training races before the Iditarod.

Now his sights are on a second title. “I’ll be back to defend my championship and keep proving my dogs are the best at the 1,000-mile distance,” he says.

Redington’s win comes during a challenging time for the Iditarod and sled dog racing in general. This year’s event saw the smallest field ever, with just 33 competitors (the average is nearly twice that). And the sport faces existential threats: inflation has increased operational expenses, and climate change continues to diminish the snowpack needed to travel by sled. But Redington remains optimistic.

His eight-year-old daughter and seven-year-old son are “very doggy kids,” he says. They have taken to kennel chores, training the dogs, and mushing, which gives him hope for the future.“ My family never pressured me to be a musher, and I’m not pressuring my kids. But boy, it’s a lot of fun, and [I feel] pride, watching them race and be around the dogs,” Redington says. “I love mushing, and the Alaskan husky, and I love being able to share that with them. I hope it can continue for many generations to come.”

VO2 Max Just Turned 100. Here’s What It Means.

Over the past century, “maximal oxygen uptake” has turned out to be a valuable marker of both endurance and health.No tidbit of physiological jargon has achieved more popular renown than VO2 max, also known as maximal oxygen uptake. And, for the past century, none has been so consistently misunderstood. A new commentary in the International Journal of Sports Physiology and Performance, led by Grégoire Millet of the University of Lausanne, marks the 100th anniversary of the landmark paper by A. V. Hill and Hartley Lupton that first described VO2 max. It’s a big milestone, and it offers a good excuse to take a closer look at what VO2 max really means and why it (sometimes) matters.

A.V. Hill was a 4:45 miler and already had a Nobel Prize for work in muscle physiology when he and Lupton began studying VO2 max. The experiments involved subjects running around Hill’s back garden in Manchester with air bags strapped to their back to measure how much oxygen they used. The faster they ran, the more oxygen they needed—but only up to a certain point. Eventually, oxygen consumption plateaued, even as they continued to accelerate.

Beyond this plateau—what’s now known as VO2 max, indicating the maximum volume per unit time of oxygen (O2)—they had to rely on anaerobic energy pathways, going into what Hill called “oxygen debt.” This debt couldn’t be sustained for long thanks to rising lactic acid, which meant that VO2 max effectively marked the limits of sustainable effort. In other words, VO2 max was an objective measure of endurance.

The current understanding of exercise metabolism has evolved in a few respects since Hill’s time. Physiologists no longer talk about oxygen debt, and lactate (not lactic acid) is considered a marker of fatigue but not its direct cause. But the basic idea remains the same: there’s a limit to the rate at which your body can take in and use oxygen, and having a higher limit augurs well for both performance and health.

The initial understanding of VO2 max was that it was a measure of cardiovascular function, limited primarily by how rapidly your heart could pump oxygen-rich blood to your muscles. For elite endurance athletes, that’s still a pretty good approximation: aerobic monsters are distinguished primarily by a large and compliant heart that can pump huge volumes of blood with each stroke.

But over time, researchers realized that the limits of oxygen uptake are best thought of as a cascade with numerous steps. You have to inhale oxygen into your lungs, diffuse it into your bloodstream, pump it to your muscles, diffuse it into your muscles, and then your mitochondria have to use it to generate ATP. Each of those steps can become a limiting bottleneck in certain conditions, so there isn’t one single path to altering VO2 max.

There are two ways of quantifying your VO2 max. The absolute value is expressed in liters of oxygen per minute: a well-trained endurance athlete, for example, might be able to consume 5 L/min of oxygen. The relative value, which is the more commonly discussed number, is simply the absolute value divided by your weight in kilograms. If that same endurance athlete weighed 70 kilograms, their relative VO2 max would be 71 ml/min/kg.

The standard method of measuring VO2 max, originally developed as an offshoot of the infamous Minnesota Starvation Study during World War II, is a treadmill test (or the equivalent with some other form of exercise like a stationary bike), lasting six to 12 minutes and getting progressively harder in stages until you max out. But what does it mean to max out? There are various criteria: oxygen consumption reaching a plateau, heart rate reaching a plateau, lactate levels exceeding 8.0 mmol/L, perceived exertion greater than 17 on a scale of 6 to 20, respiratory exchange ratio (a comparison of much carbon dioxide you exhale compared to how much oxygen you’re consuming) of greater than 1.1.

The reason for all these criteria is that the idealized picture of a steady increase in oxygen consumption followed by a plateau often doesn’t show up in real life. And even when it does, it’s not an invariant number: your VO2 max when kayaking will be smaller than when you’re running, for example, because you’re using smaller muscles that can’t gobble up as much oxygen. (That’s why rowers tend to have some of the highest absolute VO2 max values, because they’re huge and they’re using both arm and leg muscles. Cross-country skiers have some of the highest relative values, because they’re also using arms and legs but are generally much lighter than rowers.)

There are even a few studies that have found different VO2 max values depending on the details of the treadmill protocol. How can it be the ultimate objective measure of endurance if its value depends on how you test it? Is the apparent plateau just your brain deciding that you’ve had enough and should step off the treadmill? These and other controversies persist. My take: the VO2 max plateau is real and dictated by physiology, but it’s not as clear-cut a threshold as once thought.

If you tested all the runners on the start line of an Olympic distance race, their VO2 max values wouldn’t tell you much about how they’d place. They all have high values, and the race won’t necessarily be won by the runner with the highest value. Eliud Kipchoge, for example, reportedly has a relatively unexceptional value for an elite marathoner. In that sense, VO2 max isn’t a great predictor of running performance. And the cyclist with the highest ever reported VO2 max, Oskar Svendsen, didn’t end up setting the world alight, as I recounted a few years ago.

On the other hand, if I had to predict the race finishing order of 100 people randomly picked from the street, and I was allowed one physiological test, I’d opt for VO2 max. In that diverse population, VO2 max values would be all over the map, and those with the highest values would likely finish at or near the front. So in that sense, VO2 max is a great predictor. To put it another way, a high VO2 max is a necessary but not sufficient condition for endurance success. It’s your ticket into the game.

You could argue that VO2 max has greater value as a predictor of health and longevity than of athletic success. While the relationship between exercise habits and longevity remains a little hazy, with some people arguing that too much is bad for you, the link between VO2 max and longevity is unambiguous: higher is better. In fact, the American Heart Association has argued the VO2 max should be considered a “vital sign” and be regularly measured or estimated by doctors.

Back in the 1990s, the Heritage Family Study trained about 500 people from 100 different families for 20 weeks. On average, they were able to boost their VO2 max by about 20 percent. But they saw a wide range in responses: some people saw more than twice as big an increase, while others basically didn’t increase at all. And that variation seemed to cluster within families. The researchers estimated that about half the VO2 max training response was dictated by genetics.

The idea that some people don’t improve their VO2 max at all even with regular training remains controversial. A few different studies have taken aim at this idea, and shown that if you take non-responders from a study and have them either train more or train harder, everyone will eventually respond. Still, it’s clear that some people can increase their VO2 max more easily than others.

Trained athletes eventually hit a point of diminishing returns, although long-term structural adaptations like the size of your heart and the density of capillaries distributing blood can continue to improve. A meta-analysis a decade ago found that interval training can produce substantial improvements, with the biggest bang from intervals lasting three to five minutes per rep. The highest recorded values tend to be around 90 ml/kg/min in men and 80 ml/kg/min in women, with the sex differences attributable to higher body fat and lower hemoglobin levels in women.

As important as increasing your VO2 max is, the bigger challenge for many of us is slowing its decline. After age 25, it typically drops about ten percent a decade. According to a recent analysis, athletes who keep training can slow that decline to about 5 percent a decade, but those who fall off the wagon might see even steeper declines.

Overall, Millet and his colleagues conclude that VO2 max is “a healthy and active centenarian” that remains important in both endurance sports and as a measure of cardiovascular health. It’s not the ultimate barometer of fitness, but neither is it a meaningless detail. If you get a chance to have yours tested, for example by volunteering for a study at a local university, I highly recommend it. It can be fun to learn about your own physiology—and, during the final stage of the test where you keep pushing until you’re on the verge of being thrown off the back of the treadmill, your psychology.

Chicago Marathon expands to 5000 runners in 2024

The Bank of America Chicago Marathon is expanding next year, with 50,000 runners expected to cross the finish line.

Over 123,000 runners applied for a chance to participate in the race, according to a spokesperson for the marathon. The number of entry applications was up from 86,000 for the 2023 race and 80,000 in 2022.

Next year’s record-breaking field was announced by marathon organizers Thursday, the same day runners who entered the marathon’s drawing find out their selection status for next year.

Runners who are selected through the drawing will join those who guaranteed their spot during the four-week application window.

Guaranteed entries into the race include Chicago Marathon legacy finishers, time qualifiers, international tour group participants, charity runners, 2023 Bank of America Chicago Distance Series finishers and those who canceled their 2023 race entries, according to an announcement from the marathon.

Runners who did not receive an entry through the drawing can still sign up through the 2024 Bank of America Chicago Marathon Charity Program, which includes 200 nonprofit organizations raising money for such causes as education, youth development and social services. Anyone registering to run with an official charity is required to raise at least $1,750.

The expanded field comes after this year’s marathon raised a record $30.4 million.

“The 2023 Bank of America Chicago Marathon was record-setting across the board from historic performances and countless personal bests to record-breaking participation and charity fundraising,” said Carey Pinkowski, executive race director. “We look forward to welcoming a new field of participants in 2024 and once again putting on a race that unites the local and global running communities on the streets of Chicago.”

Marathon officials said 48,472 runners completed the 2023 race.

Kelvin Kiptum set a marathon world record with his time of 2:00:35 to win the men’s division of the 2023 marathon. Sifan Hassan, in her second marathon, set a course-record time of 2:13:44 to win the women’s division.

The 2022 race had a smaller field in response to the COVID-19 pandemic, a marathon spokesperson said. That year, 39,387 runners crossed the finish line.

Next year’s race is scheduled for Oct. 13.

Why older runners need to strength train and how to get started

There’s no way to stop time, but strength training will help you run stronger for longer. Strength training is particularly important for older runners, as it helps counteract age-related muscle loss, enhances bone density and improves overall stability, reducing the risk of injuries and promoting longevity. Here’s what you need to know to run long and strong.

Combat age-related muscle loss

One of the most significant concerns for older runners is the loss of muscle mass. Scientific studies consistently emphasize the effectiveness of strength training in combating this age-related decline. Resistance exercises like weight-lifting trigger muscle protein synthesis, promoting the growth and maintenance of muscle mass. Not only will this improve running performance, it also plays a crucial role in supporting overall mobility and reducing the risk of injuries.

Enhance bone density

Aging often brings a decline in bone density, increasing runners’ susceptibility to fractures and injuries. Strength training is a powerful ally in maintaining and enhancing bone density; weight-bearing exercises stimulate bone-forming cells, leading to stronger and more resilient bones. For older runners, this means a reduced risk of stress fractures and a safeguard against the impact-related challenges that can accompany running over time.

Boost your metabolism

Metabolism tends to slow down with age, contributing to a potential decline in energy levels. Strength training, particularly high-intensity interval training (HIIT), can rev up the metabolic rate. This not only aids in weight management, but also provides older runners with the energy needed to tackle longer distances. As your running efficiency improves, your overall performance is enhanced.

Get started today

No idea how to begin? If you have access to a local gym, it’s a great idea to invest in one or two sessions with a trainer to get used to the equipment and learn a few exercises you can do on your own. There are plenty of ways runners can work on strength at home, though, and YouTube has many videos that are useful to help figure out how to strength-train at home correctly and safely.

Try bodyweight exercises such as squats, lunges, push-ups, and planks, which require no equipment and effectively target key muscle groups for runners.

Incorporate resistance bands for added challenge; they’re affordable, versatile, and can be used for exercises like leg lifts, lateral leg raises, and upper body workouts.

Start with a set of light dumbbells for exercises like bicep curls, overhead presses and weighted lunges, gradually increasing the weight as you get stronger.

Incorporating some strength training into your routine doesn’t have to take a lot of time–even fifteen minutes after a run a few times a week will make a real difference.

Britain’s world 1500m champion Josh Kerr returns to New York targeting fast two miles

Britain’s world 1500m champion Josh Kerr will headline the men’s two mile field when he returns to the Millrose Games, a World Athletics Indoor Tour Gold event, for the fifth time on February 11.

Kerr, the Olympic bronze medallist, ran 3:48.87 for the mile in Boston in 2022 and sits fourth on the world indoor all-time list for the discipline. He will look to make a similar statement in the two-mile event when he races at The Armory in New York in February.

He won the 3000m at this year’s Millrose Games, his season opener, in 7:33.47 and went on to take the world 1500m title in Budapest. Kerr was second in the Millrose Games mile in 2022, while he was also second and fourth in that discipline in New York in 2018 and 2019, respectively.

The world indoor two-mile best is 8:03.40, set by Britain’s Mo Farah in Birmingham in 2015.

“There's going to be a fantastic field and it will be paced at the two-mile world record,” Kerr told CitiusMag. “Currently, I'm in fantastic shape. I'm having an amazing fall and dealing with everything new and everything that's exciting, amazing and also terrible about being a world champion. I'm very excited for it.”

More than 50 meetings feature on the 2024 World Athletics Indoor Tour calendar, including seven Gold level events, in a season that culminates with the World Athletics Indoor Championships Glasgow 24.

Other athletes already confirmed for next year’s Tour include world gold medallists Noah Lyles, Jake Wightman and Gabby Thomas, who will all compete at the New Balance Indoor Grand Prix in Boston on February 4.

Ugandan runner Prisca Chesang provisionally suspended by the Athletics Integrity Unit

Ugandan runner faces provisional suspension by AIU for for the presence/use of a prohibited substance (Furosemide).

World U20 5000m bronze medalist Prisca Chesang has found herself in hot water with the Athletics Integrity Unit (AIU).

The 20-year-old Ugandan has been provisionally suspended by AIU for the Presence/Use of a Prohibited Substance (Furosemide), a clear violation of the World Anti-Doping rules.

Chesang, who made headlines as the fourth female Ugandan athlete to secure a medal at the junior championship, finds herself facing charges under Article 2.1 and Article 2.2 of the World Anti-Doping Agency (WADA).

Chesang's remarkable journey began at the 2021 World Athletics U20 Championships in Nairobi, Kenya, and continued in Cali, Colombia last year, where she clinched the bronze medal.

She joined the ranks of Peruth Chemutai (2018), Annet Negesa (2010), and Dorcus Inzikuru (2000) as one of the few female Ugandan runners to achieve such a feat at the junior level.

"The AIU has provisionally suspended Prisca Chesang (Uganda) for the Presence/Use of a Prohibited Substance (Furosemide)," the AIU confirmed.

Chesang's suspension echoes a somber note in Ugandan running history, following the suspension and three-year ban of Janat Chemusto in November.

Prisca Chesang had been making remarkable strides in the senior division as well, finishing 7th overall at the World Cross Country Championships held in Bathurst, Australia, earlier this year.

However, it was her astonishing performance in the 10km race and her ranking at the World Cross Country Championships in 2023 that truly had the athletics world taking notice.

On New Year's Eve in 2022, Chesang emerged as the champion of the Madrid 10km with an incredible time of 30:19.

This achievement unofficially crowned her as the fastest junior athlete ever over the 10km distance.

Her exceptional performance ranked her 6th on the Senior World List for 2022 and placed her among the top 20 on the World All-Time list for the same distance. 

Four short speedwork sessions to sneak in over the holidays

It can be challenging enough to fit running in around the many other obligations we juggle; throw in fewer daylight hours and fast-approaching holidays and it feels near impossible. Each of these quality speedwork sessions can be done in 40 minutes or less. If you need to make these even shorter, adjust the length of your warmup and cooldown.

1.- 30-minute fast-finish session

This workout allows you time to adequately warm up before running hard; your effort for the final 10 minutes should be tough, but not hard enough to leave you struggling to finish. You can easily add a five to 10-minute cooldown to the end of this one, if you have time.

Start by running for 20 minutes at a very easy pace or effort.

Pick up the pace for the final 10 minutes of your workout, running at a medium-hard effort. (Yes, it’s that simple.)

2.- Threshold intervals

This interval workout pushes your aerobic threshold–the limit at which your body can work before lactic acid begins building up. Designed to keep your heart rate up for long enough to build strength without causing exhaustion, threshold intervals will make your goal race pace feel easier.

Warm up with 10 minutes of easy running.

Run for two minutes at 80 per cent effort, then two minutes recovery at an easy pace, and repeat eight times.

Cool down with five minutes of easy running.

3.- 40-minute hill repeats

For this session you’ll need to find a hill that is challenging enough to make you breathe hard as you move up it, but not so steep that you lose control of your form. Run at a hard effort up the hill, while maintaining a quick cadence and proper running form.

Start with 10 minutes of easy running to warm up.

Run 8-10 x 30 seconds uphill at a hard effort, with 90 seconds recovery jog.

Cool down with 10 minutes of easy running.

4.- Strength-building progression run

The 12 minutes of faster running at the end of the workout will give both your legs and your lungs a workout, and improve overall efficiency.

Warm up with five minutes of easy running.

Run 15 minutes at goal marathon race pace.

Run 12 minutes at a hard pace (try your goal 10K race pace).

Cool down with five minutes of easy running.

Follow any hard workout with easy running or a recovery day, and make sure to hydrate well.

Athletics coach explains the headache he faced selecting Kenya’s marathon team for Paris Olympics

The veteran coach has explained the challenges he had to overcome to settle on the provisional marathon squad that will represent Kenya at the Paris 2024 Olympics

Veteran athletics coach Julius Kirwa has revealed how he faced a difficult time narrowing down to 20 athletes who will represent Kenya at the Paris 2024 Olympics.

Athletics Kenya (AK) named a provisional squad of 20 (10 men and as many women) with marathon great Eliud Kipchoge, world record holder Kelvin Kiptum, Boston and New York Marathon champion Hellen Obiri as well as three-time world half marathon champion Peres Jepchirchir among the big names included.

While the selection was based heavily on world ranking and athletes’ performances in major marathons, Kirwa admits it was a herculean task given the many good runners in the country.

“We are selecting them based on their time and world ranking. We are allowed to field three athletes only and in Kenya, we have about 120 athletes who are capable of representing the country,” said Kirwa.

“Other countries have a few to pick from but here, it has not been easy. I have taken a lot of time monitoring and some are still coming up like Alexander Mutiso ran very well in Valencia [finished second in 2:03:11 on Sunday] but it was too late to put in someone.

“We followed the world ranking and in Kenya we have Kiptum leading then Eliud so there was no need of jumping. We follow that way unless someone withdraws and you go to the next best ranked runner.”

Besides Kipchoge and Kiptum, Vincent Ngetich, second at the Berlin Marathon this year, Rotterdam Marathon runners-up Timothy Kiplagat, former Chicago and Boston Marathon champion Benson Kipruto, Bernard Koech, two-time New York Marathon champion Geoffrey Kamworor, Cyprian Kotut, 2022 London Marathon champion Amos Kipruto and Titus Kipruto also made the list.

The women’s team has Obiri and Jepchirchir as well as former world record holder Brigid Kosgei, Tokyo Marathon champion Rosemary Wanjiru, former world champion Marathon Ruth Chepng’etich, former world half marathon record holder Joycilline Jepkosgei, Sheila Chepkirui, Judith Jeptum Korir, Selly Chepyego and Sharon Lokedi.

However, world ranking was not the only consideration given Joshua Belet and Ronald Korir, who who are ahead of Kamworor on the rankings, missed out same as Dorcas Chepchirchir and Jackline Chelal.

AK explained that they also looked at consistency, championship mentality and the attitude of the athletes before setting on the squad.

Honolulu Marathon will feature stacked fields

The last big marathon in the United States for 2023, the Honolulu Marathon, returns on Sunday with a robust elite field, race organizers said today.  Ten elite athletes from four different nations will compete for the $25,000 first prize for men and women and special one-of-a-kind solid gold medals worth nearly $15,000 each.

“Although we pride ourselves on our no-time-limit policy and welcoming people of all abilities and goals, we feel fast running at the front is also important,” explained Dr. Jim Barahal, president of the Honolulu Marathon Association.  “We expect exciting competition in both men’s and women’s as well as wheelchair races.”

Leading the men’s race will be a pair of Eritreans, Filmon Ande (2:06:38 personal best) and Tsegay Weldlibanos (2:09:07).  Both men are based in Flagstaff, Arizona, and are coached by James McKirdy of McKirdy Trained.  Both will be making their first appearances at the Honolulu Marathon.

“They’ve been training well and they’re ready,” Coach McKirdy told Race Results Weekly in a telephone interview last week.

The Eritreans will be up against two Kenyans, Reuben Kiprop Kerio (2:07:00 PB) and Paul Lonyangata (2:06:10).  Kerio has made five previous appearances at the Honolulu Marathon (three times as a pacemaker) with a best finish of second place in 2018 in 2:12:59.  Kerio has won the Kosice Peace Marathon in the Slovak Republic three times, and Lonyangata was twice the Paris Marathon champion in 2017 and 2018.

There is one Ethiopian challenger on the men’s side, Abayneh Degu, who has the fastest personal best in the field, 2:04:53, a time he ran in Paris in 2021.  He will also be a first-time competitor in Honolulu.

Kenyan veteran Dickson Chumba, twice the Tokyo Marathon champion in 2014 and 2018, will act as a pacemaker.

Four elite athletes will compete on the women’s side.  The most prominent, Cynthia Limo of Kenya, will be making her marathon debut.  The 2016 World Athletics Half-Marathon Championships silver medalist is coming off of a very good USA road racing season where she competed in 11 events from 10-K through the half-marathon and recorded four victories and eight top-5 finishes.  She went home to Kenya for altitude training before Honolulu.  Her half-marathon personal best is 1:06:04, equivalent to a 2:18:42 marathon.

A pair of 24 year-old Ethiopians, Sintayehu Tilahun Getahun and Kasu Bitew Lemeneh, will challenge the 33 year-old Limo.  Tilahun has a career best time of 2:22:19, set in Milan in 2022, and Bitew ran 2:26:18 in Madrid last year.  Both women are running the Honolulu Marathon for the first time.

Finally, there is an elite entrant from Japan.  Thirty-four year-old Yukari Abe competes for the Kyocera corporate team and has a personal best of 2:24:02 set in the Osaka Women’s Marathon in 2022.  Most recently she finished tenth in the Japanese Olympic trials marathon, called the Marathon Grand Championships, on October 14.  Like the other three elite women, she’ll be competing in Honolulu for the first time, much to the delight of the approximately 9,000 Japanese runners who will compete in the mass race behind her.

“Due to the out-and-back nature of several points along our course, the average runner gets to see the professionals go right by them and it is always an exciting thing,” observed Barahal.

Like all big marathons, the Honolulu organizers had to cancel their in-person race in 2020 due to the COVID-19 pandemic and the race was only held virtually.  Barahal brought the in-person race back on a very tight budget in 2021, and even with almost no Japanese participation due to pandemic travel restrictions they still recorded 6236 finishers.  However, it was not possible to have a regular elite field.

In 2022 the number of finishers more than doubled to 14,271 and the race’s elite athlete program was restored with three-deep prize money of $25,000-10,000-5,000 and an elite wheelchair program.  Barahal’s team expects more finishers this year, with a significant uptick in Japanese participation in both the marathon and the companion Start to Park 10-K.

“We’ve done a slow build-back since COVID and both our men’s and women’s fields are deeper and faster,” Barahal observed.  “We’re also pleased to offer $25,000 for first place as well as the gold medal for the winner worth about $15,000.”

The special winners’ medals, manufactured by new race sponsor SGC of Japan, have a mass of 202.3 grams (to celebrate 2023).  At the current market price of $2038.30 per ounce, those medals are worth $14,545.  The mass race finishers will also receive medals designed and produced by SGC (minus the real gold, of course).

“Our marathon family is honored to welcome SGC,” said Barahal.  Their dedication to excellence mirrors the spirit of our event. These medals aren’t just rewards; they’re a celebration of every runner’s journey.”

Katelyn Tuohy turns pro, signing with Adidas

Four-time NCAA champion Katelyn Tuohy will forego her final year of track and field at North Carolina State University in the NCAA and turn pro with Adidas.

On Wednesday, the 21-year-old announced her decision on her Instagram page: “I am super excited to announce that I will be running professionally for Adidas!” wrote Tuohy. “I am looking forward to this next chapter and the opportunities that lie ahead!! Thank you, for adding me to the three-stripe family ///.”

During her three and a half years at NC State, Tuohy was an 11-time All-American and set NCAA records in the indoor mile and 3,000m.

“I am overwhelmed with gratitude for the support, guidance, and encouragement I’ve received,” wrote Tuohy on Instagram. “I owe a big thank you to the university, the coaching staff, the support staff, my teammates, and all of those who have been a part of my time here at NC State. Thank you for making my dreams come true.”

Tuohy was previously on a name, image, and likeness (NIL) sponsorship deal with Adidas while she competed in the NCAA. A NIL deal does not have the same monetary value as a pro deal, but it allows an athlete to continue competing at the collegiate level while earning money from their image. However, under an NIL deal, athletes are unable to win prize money at races or events.

The 21-year-old from New York is one of the best up-and-coming U.S. distance runners. She began to make headlines as a high school athlete in 2018 when she set a U.S. high school 5K record of 16:06.87. Tuohy also won the Gatorade Athlete of the Year for cross-country, given to the top U.S. high school athlete. She won this award in all four years, becoming the only athlete in any sport to accomplish this.

The young star will likely have her eyes on competing for Team USA at the World Indoor Championships in March in the 3,000m and qualifying for the Olympics in the 5,000m at the U.S. Olympic Track and Field Trials next June.

The 28th monthly KATA (Kenyan Athletics Training Academy) was the biggest yet with world class performances

Kenya Athletics Training Academy (KATA) monthly time trial took place today December 6th in Thika, Kenya. The turn out was good with 37 athletes and 18 children (third photo).

The weather was perfect for running and the athletes were excited. Lewis kuria opened the game with an impressive 5k win clocking 14:49. He improved his personal best by more than 20 seconds. Lewis time was indeed astonishing considering the fact that this is the fastest time posted on this course. Fredrick Kiprotich followed in second posting 15:08 and Boniface Mungai posted 15:18 in third place.

Regina sandiki who is a junior took the women's 5k crown posting a personal best of 19:12. She held off Lilian musenya who finished only one second behind, clocking 19:13.

Joseph Kamau (first photo) took the 10k in an impressive time of 29:33. He was followed closely by Job Kamonde who posted a personal best of 29:39. Job is a hard worker. He has been a good example and a good leader here at KATA. He pulled with him his team mate Raphael karita who finished 4th in a personal best of 29:52. This is the first time he has run under 30 minutes. His performance is a good indication that hard work truly pays. 

Kellen Waithira took the women 10k win in 34:11 followed by her two team mates Loise Wambui 36:11 and Jacinta Mwende 36:13. Both Loise and Jacinta ran their personal best. The overall performance was indeed impressive. Most of our athletes here in KATA have really improved over the last few months.  Our next KATA Time Trial is set for Jan 10, 2024.  Everyone is welcome.  No entry fee, no prize money.  Good exposure for you!

10km Men (Time bib number age)

1 Joseph Kamau 29:33 151 21 

2  Job Kamonde  29:39 485 23

3 Eric Mutuku     29:42 206 23

4 Raphael Karita 29:52 208 24

5 Dismas Okioma 29:56 145 19

6 Athanas Kioko  30:24 155 28

7 Zacharia Kirika 30:44 491 22

8 Julius karifa     30:50 499 27

9 Peter Mwangi  31:16 179 27

10 Khris Muthini 31:26 453 28

11 Anthony Mukundi 31:33 133 35

12  Michael Mutuko 34:34 207 19

13 Paul Ndungu  35:40 447 32

14 Peter Mukundi 35:57 154 33

10km Women

1 kellen Waithira 34:11 161 36

2 Loise Wambui  36:11 130 23

3 Jacinta Mwende 36:13 146 22

4 Jane Wanja     37:12 247 33

5 Karen Chepkemoi 37:23 132 22

6 Virginia Wanjiru 37:27 459 22

7 Naomi Maina  38:10 156 38

5km Men

1 Lewis Kuria  14:49  204  22

2 Fred Kiprotich 15:08 201 24

3 Boniface Mungai 15:18 171 25

4 Kevin Ragui      15:44 163 20

5 Fred Kamande 15:47 198  24

6 Charles Ndirangu 16:04 448 23

7 Bejamin Muya 16:42 205 19

8 Fred Wambua 16:55 554 17

9 Joseph Makeri 17:06 157 34

10 Jeremiah Buda 17:34 435 18

11 Dickson Birir 17:59 144  27

5km Women

1 Regina Sandiki 19:12 153 16

2 Lilian Musenya 19:13 164  22

3 Diana Moraa  21:17 148  16

4 Ann Muthoni 24:34 149   21

KATA Sprint Time Trial

(from Coach Julius KATA SPRINT Coach)

The KATA sprinters are really improving their time,we are now on pre competition phase in our training program, I am confident we as KATA family we can make a difference in athletics here in Kenya and the world. We are mentoring more and more athletes as we can, the discipline at KATA is of high standards, looking forward to better our training

Today's time trials, the weather was good and favourable, women 100m , Doreen waka -11.92 sec, shelmith Rono -12.56sec, Sheila Awino-13.04 ,200m women, Doreen waka -25.4 sec, Rahab wanjiru -25.6 , shelmith Rono -26.4 s,400m women Rahab wanjiru -58.9 , Emma wavinya -61.0s,

Men's 100m , Festus waita 10.8sec, Brian oyugi 10.9 sec,Chris mutahi  11.2 , Philip kinyanjui 11.8 ,kingori Douglas 11.9sec,200m men, Benjamin mulanda 22.2 festus waita 22.3, Alvin mise 22.4 sec,400m men , Felix kipngetich 50.0, Alvin mise 50.2 , Benjamin mulanda 50.3sec

KATA Middle Distance Time Trials

(from coach Joseph KATA middle distance coach)

Here are my middle distance time trials 

men 800m

1=Sammy langat 1.50 target 1.48

2=Robinson kibet 1.54 target 1.50

1500m

1=kipkorat ascar 3.50 target 3.45

2=poul makau3.48 target 3.42

ladies

800m

1=Peri's chege 2.20target 2.10

2=Patricia 2.12target

Three things runners should focus on in winter

Whether you love it or hate it, the cooler months in North America bring unique challenges for runners. Getting out the door during dark mornings and evenings can feel tough. Approaching winter as a time to focus on building new strengths, like learning to run by effort rather than pace, navigating tough terrain like a mountain goat, and making recovery a superpower, can make lacing up more enticing. Know that you’ll emerge a stronger, more resilient athlete come spring, ready to nail new goals and rack up milestones.

1.- Embrace challenging terrain

Winter brings a natural shift in running surfaces, from icy sidewalks to snowy trails. Diving right in and embracing this diversity challenges your muscles in new ways, and promotes overall strength and agility–perfect for speeding down technical trails in the summer or helping you maintain great biomechanics on the road when running on tired legs.

The uneven footing that snow, ice or mud involve engages stabilizing muscles, enhancing balance and co-ordination. Navigating tough terrain also reduces the risk of repetitive strain injuries by distributing the impact across various muscle groups. By adapting to changing surfaces, you’ll build resilience, setting the stage for improved performance when returning to smoother paths.

2.- Take recovery to the next level

The colder months provide the perfect opportunity to hone the skill of helping your body and mind bounce back from tough training. Winter running demands more from your body as you battle the cold, and work to keep your footing. Prioritizing recovery during this season can have lasting benefits for your overall well-being and running performance, and you’ll create new habits that will seem like second nature by the time shorts season arrives.

You’re probably tackling less mileage in the winter as you focus on building a base, and that frees up some time to devote to intentional recovery practices. Recovery involves more than simply resting (although that is important, and often neglected), and winter is the perfect time to dial in new recovery-related skills or to master of the tools already familiar to you. Test out new foam rolling techniques, hit a restorative yoga class or try soaking in a tub post-run: build on whatever you have found that works for you.

3.- Get comfortable with effort-based training

Running in the cold or dark often means slowing down, and if you’re used to running by pace and poring over your data, you may feel discouraged. Learning to run by effort is a very transferable skill–you’ll feel more comfortable tackling trails, doing hill training or adjusting for heat, once warmer weather arrives. Focus on workouts that use RPE, and get accustomed to what hard, moderate and easy pace feel like in your body. It may take an adjustment period, but you’ll reap the rewards year-round.

Cynthia Jerotich Limo set to make her marathon debut in Honolulu

The 2016 World Half Marathon Championships silver medalist, Cynthia Jerotich Limo will make her marathon debut at the 50th edition of the Honolulu Marathon slated for this Sunday 10, 2023 in Honolulu, Hawaii, USA.

The 33 year-old who holds a life time best of 1:06.04 in half marathon, has also set two course records this season at the Carmel and Toledo Half Marathons.

Limo will have to get past the experienced Kasu Bitew Lemeneh of Ethiopia who has already participated in three marathons this season and also holds the second fastest time in the entry list of 2:26.18 that she got last year at the Madrid Marathon where she took the bronze medal.

The two will have to battle Ethiopia’s Sintayehu Tilahun Getahun who is poised as the race favorite as she holds the fastest time on paper of 2:22.19 that she got last year at the Milan Marathon, where she finished in second place. Getahun has already participated in two marathons, Sydney and Hamburg where she finished in ninth and twelfth respectively.

The race organizers have assembled a strong elite field to try and lower the race course record of 2:22.15 set five years ago by Kenya’s Brigid Kosgei.

The winner will pocket $25,000 as prize money and $10,000 for breaking the course record.

Shericka Jackson opens up on mental health struggles and depression

Jackson has admitted to being ‘depressed’ growing up as she did not experience much love growing up.

Jamaican sprint sensation Shericka Jackson has opened up on her dark past as she spoke about her mental health experiences that took all of her admirers and the track world by surprise.

Jackson expressed how her childhood was typically not normal, admitting she did not witness much love while growing up, which has made it difficult for her to express her love.

Speaking in the trailer of an upcoming exclusive interview with Track Spice, she admitted she was “depressed” on several occasions while growing up which led to her aggressive behavior as a coping mechanism.

 “I was struggling mentally. I was depressed. I never grew up in a lot of love,” Jackson said.

“I am very aggressive but still protective. A Lot of people do not understand me.”

Jackson has admitted that forging a relationship with God has helped her to be happier.

“Having a relationship with God, it helps me to be happier.”

It is not the first time Jackson has openly revealed how her faith has helped her overcome mental challenges like stress.

Recently, she revealed a list of ways in which she handles stress when a fan asked her ‘How do you manage stress?’ during her Instagram Q&A (question and answer) session. 

“So many ways but I keep God in the center of it all. Pray a lot, BAWL a lot, I also go to therapy so that helps me a lot. I document how I feel most days so when I'm under a little stress I know what to do. Plus my friends are my free therapy” Shericka Jackson wrote along with a red heart emoji.

Despite all these, she did not fail to achieve massive milestones on and off the track. Her recent accolade from her alma mater is a testament to that.

The Jamaican sprinting sensation concluded her 2023 season with a token of respect from the University of Technology in Jamaica.

The 29-year-old was conferred with an honorary doctorate from the university. The 200m World Champion was praised in front of all her admirers who roared in cheers after she received her prize at the podium.

She has found a close-knit circle of friends that also includes Noah Lyles’ girlfriend Junelle Bromfield. Garnered with all their love Shericka Jackson is achieving volumes, getting past her dark days. 

Valencia Marathon to offer one million Euros for a world record

It’s no secret that the Trinidad Alfonso Valencia Marathon in Spain boasts one of the fastest courses and deepest marathon fields in the world. For the second consecutive year, the men’s and women’s winner in Valencia has recorded a time under 2:01 and 2:16. While Valencia isn’t part of the six Abbott World Marathon Majors, it continues to attract some of the world’s fastest-distance runners.

To set Valencia apart, organizers have an added incentive to the 2024 race—one million euros (US $1,079,000 CDN $1,400,000) for the man or woman to break the marathon world record on the course.

The announcement came on Monday from Juan Roig, the president of the Trinidad Alfonso Foundation, who said to Spanish news that it is his dream to witness the marathon world record shattered in Valencia: “We want to announce that whoever breaks the world record will receive one million euros, if they break it in Valencia.” This amount would mark the largest prize purse/bonus from a marathon to date, surpassing the Nagoya Women’s Marathon in Japan, which awards USD $250,000 to the champion.

At this year’s Valencia Marathon, over 30 men ran under the Olympic standard of 2:08:10. A time, which would have placed them inside the top 10 at most marathon majors this year. Valencia has grown over the past decade and has become a hub for distance running, evidenced by the world records set by Uganda’s Joshua Cheptegei and Ethiopia’s Letensebet Gidey in the 10,000m in 2021.

At this year’s race, Cheptegei made his marathon debut, falling slightly short of his sub-2:04 goal, finishing in 2:08:59 for 37th place overall. The event also featured one of the most illustrious distance runners in history, Ethiopia’s Kenenisa Bekele, who took fourth in a new masters 40+ world record of 2:04:19.

The men’s marathon world record holder Kelvin Kiptum has already revealed his racing plans for 2024. The 24-year-old, with a personal best of 2:00:35, will attempt the world record at April’s Rotterdam Marathon before gearing up for the 2024 Paris Olympic Games with Team Kenya. Kiptum came onto the scene at the Valencia Marathon last year, winning the race in 2:01:53, marking the fastest men’s marathon debut.

According to Forbes, Roig is one of the richest men in Spain, with a net worth of $3.6 billion. Roig and his business partner, Valencia race director Paco Borao, remain confident that the world record will someday come to them, and they are committed to doing whatever it takes to attract the world’s fastest athletes to compete there. “One day it will come,” said Roig to Spanish news. “We will fight for it.”

Kenyan Emmanuel Wanyonyi plotting to break David Rudisha's 800m world record

Emmanuel Wanyonyi has made his intentions clear about breaking David Rudisha's world record.

Teenage sensation Emmanuel Wanyonyi believes his dream of breaking David Rudisha’s 800m world record is inching ever so closer.

Wanyonyi, the reigning world 800m silver medalist, told Sports Brief that he believes everything is possible and if Rudisha did it, he can also do it.

“In one of my first interviews, I said that I would break the world record. I want to use my talent to show people that it is possible.

"If David Rudisha did it, I can also do it. I just have to believe in my potential,” Wanyonyi said.

On his part, Rudisha first broke the world record on August 22, 2010, at the ISTAF World Challenge meeting in Berlin where he clocked 1:41.09 to win the race.

He then went ahead to break his own world record, clocking 1:40.91 set during the 2012 London Olympic Games that still stands to date.

Meanwhile, 19-year-old also talked about his training routine which has seen him achieve a number of feats in the 2023 season.

At just 19, he bagged a silver medal at the World Championships in Budapest, Hungary, finishing second behind Canada’s Marco Arop, 25.

He also won the Diamond League Meeting final, Prefontaine Classic, held at the Hayward Field in Eugene, USA.

Wanyonyi explained that his training includes a 20 to 25-kilometer run on alternate days. He also switches the running with fieldwork to work on speed, given that 800m is a combination of endurance and a little bit of sprinting towards the tail end.

American legend Michael Johnson shares how athletes can change the sport and earn more from it

The former 200m and 400m world and Olympic record holder has offered an advise to athletes on how they can change the sport for the better after years of earning low amounts

American sprint legend Michael Johnson has advised prominent athletes to lead from the front if they have to change the status of athletics and earn more from it.

Johnson, who has been vocal about the ‘low amounts’ athletes earn from various events, shared how he had to ensure he earned what he deserved against strong resistance and thinks athletes are currently getting the short end of the stick because they do not speak out.

“My first exposure to pro track was Summer 1989 competing in Europe while still a college athlete,” Johnson pointed out on X.

“Remember seeing Carl Lewis treated much better than everyone else. 1990 my first year as a pro I’m the top athlete in the sport. My appearance fee was skyrocketing and I’m being paid literally in cash. Customs was stressful! Had to eventually force meets to wire my funds.”

Johnson then explained how he had to fight to get paid in cash when IAAF (now World Athletics) decided to reward athletes cars for winning at the World Championships.

“1993 IAAF (World Athletics) finally decide to offer a prize for winning World Champs. But not cash. A Mercedes 190 ($30K value). Myself, Butch Reynolds, Mike Powell, Gwen Torrance, and Mike Conley tried to organize a boycott if they didn’t offer cash,” he added.

“Many athletes refused and wanted the car. So, my agent and I negotiated my own deal. After ‘96 I’m a global superstar and meets allow their sponsors kids access to the warmup area to ask me for autographs while I’m warming up and preparing to race.

“Had to ask them to stop it and organize proper autograph sessions for me to meet fans. One meet organizer tried to shame me in the media saying I didn’t appreciate fans.”

The former 200m and 400m world and Olympic record holder went on about how he, Carl Lewis and Usain Bolt forced the sport to change for them to earn what is right, something he feels the current crop of athletes can realize if they speak out strongly.

“My fee kept rising. Meets colluded and agreed none would pay me above $100K. They each violated their own agreement. Carl before me did his own thing, I did mine, and Bolt did his thing,” said Johnson.

“Each of [us] forced the sport to change for us, but neither of us were able to change the sport. Until a critical mass of prominent athletes work together there will be no change.”

Johnson has been a critic of World Athletics and the amounts they pay athletes from various competitions, saying not much has changed since he started running three decades ago.

Fresno Kid CJ Albertson rallies to take California International Marathon title in Sacramento

CJ Albertson of Fresno came from behind and Kenyan runner Grace Kahura logged a personal best, each defeating a deep, fast field Sunday to win the 40th annual California International Marathon in Sacramento. The course, unchanged in its 40-year history, a Boston Marathon and U.S. Olympic Trials qualifier dubbed by marathon watchers as the fastest in the West, did not disappoint.

More than 9,600 runners took to the 26-mile downhill course from Folsom to the streets of downtown Sacramento on a cool, dry day under ideal conditions. But it was Fresno’s Albertson, 30, and Kahura, 30, of Longmont, Colorado, who emerged victorious.

Albertson clocked in at 2:11:09, flirting with CIM course record territory; followed by Milton Rotich, of Duluth, Minnesota, at 2:13:04; and Charlie Sweeney, of Boulder, Colorado, at 2:13:41, in a near-photo finish for second and third. Kahura’s finish at 2:29 flat outpaced Austin, Texas’ Allie Kieffer’s 2:33:26 and Ava Nuttall, of Rochester, Minnesota, who finished third in 2:35:09.

The Kenyan runner’s 2:29 also beat her personal best of 2:30.14, posted in June at the Grandma’s Marathon in Duluth. Kahura’s time led a deep and fast women’s field in 2023 that featured 43 runners ahead of the 2:37 Olympic trial qualifying pace at the marathon’s halfway mark.

Kahura exulted in triumph at the finish, stretching her nation’s banner wide behind her. Albertson is among the country’s elite marathon runners. A cross-country and track standout at Arizona State University who ran seventh in the marathon at the 2020 Olympic Games in Tokyo, and set an indoor marathon world record in 2019, Albertson finished eighth at last year’s California International Marathon and was a near-miss second-place finisher in Sacramento in 2019.

Albertson lurked for miles as Christian Allen of Orem, Utah, and Amanuel Mesel, of Flagstaff, Arizona, dueled in tandem for the top spot. But Albertson made his move as the race pushed into Sacramento.

He overtook a fading Mesel for second at the 35K mark, then set his sights on the frontrunning Allen. By Mile 23, Albertson had overtaken Allen for a lead he would never relinquish.

Canadian masters running icon Helly Visser dies at 89

On Nov. 30, Canada and the province of Alberta lost a influential member of the running community with the death of 11-time Canadian masters record holder Helena “Helly” Visser of Calgary. She died at the age of 89.

Born in Hilversum, The Netherlands, in 1934, Visser came to Canada in her youth. Her running journey began after her three children left home to pursue their education. With time on her hands, she discovered a passion for pushing her limits and embraced the outdoors.

In 1995, she officially entered competitive events for Canada, winning gold in the W60 1,500m at the WAVA (now WMA) meet. Over the years, Visser achieved remarkable success in her age group, setting three world masters age group records and 11 Canadian masters records across middle distances from 800m to 3,000m (indoor and outdoor).

Visser competed at the masters level provincially, nationally, and in numerous world championships. Notably, she still holds three world masters records in the W80 category for the 1,500m, mile and 3,000m events. Additionally, she boasts numerous Alberta provincial masters records, received multiple honors as Athletics Alberta Masters Athlete of the Year, and was inducted into the Canadian Masters Athletics Hall of Fame in 2010.

Beyond her athletic accomplishments, Visser played an active role in promoting the sport within Calgary’s community. She organized local running clinics and helped advocate for the construction of an indoor track and field house.

Competing at the masters level until the age of 85 in 2019, Visser served as an inspiration to many runners. Her love for continuous learning and her commitment to improvement through shared experiences made her a cherished figure in the running community.

In memory of Visser and her love for the outdoors, a tree will be planted in the Ann & Sandy Cross Conservation Area in Calgary’s Fish Creek community.

Most People Get Slower with Age. But Is That Inevitable? Age may be just a number—but so is your weekly mileage

Recently, while sifting through some of the excruciatingly detailed performance data he’d collected over decades as a Colorado-based triathlon coach, Alan Couzens noticed a pleasing symmetry. All else being equal, the amount of aerobic fitness his athletes lost by getting a year older was almost identical to the amount they gained by adding an hour per month of training time. Want to freeze the biological clock from one birthday to the next? Find a spare 15 minutes per week and fill it with running.

The long-haul practicality of this approach is debatable: after a decade, that additional training time would total 2.5 hours a week. But the underlying premise of what we might call the Couzens Immortality Quotient taps into a fertile area of debate. How much of the aging process is an inevitable slide into decrepitude, and how much is a result of not getting enough exercise?

That’s the question Johannes Burtscher of the University of Lausanne, along with colleagues in Switzerland and Austria, posed recently in the International Journal of Environmental Research and Public Health. By pooling the results of more than a dozen studies, the group reached an encouraging, quantifiable conclusion: only about half of the fitness losses suffered by endurance athletes as they get older are attributable to the passage of time. The other half can be chalked up to reduced training.

The standard gauge of aerobic fitness is VO2 max, which measures how quickly you’re able to breathe oxygen into your lungs, pump it through your arteries, and use it to help fuel muscle contraction. It’s expressed in milliliters of oxygen per kilogram of body weight per minute, and in young adults it typically hovers somewhere in the forties.

After age 25, it declines by about 10 percent each decade, dropping more quickly in your sixties and seventies. Among endurance athletes, the numbers aren’t so predictable. Some studies find losses of 5 percent per decade; others as much as 46 percent. What accounts for the difference? The extent to which you continue training as you get older. After all, the fitter you are, the more you stand to lose.

The effects of ceasing training entirely seem to be similar in athletes of all ages. Your VO2 max begins to plummet within a few days of stopping exercise, and you might lose as much as 20 percent after 12 weeks. These losses are explained mostly by changes in how much blood your heart can pump with each beat; the good news is that the trend can be reversed fairly quickly when training is resumed. Other age-related changes, such as stiffening arteries, occur more slowly and are harder to undo.

When Burtscher and his colleagues ran the numbers, they found that 54 percent of the variation in fitness loss by male endurance athletes was explained by differences in how much they trained. That number in women was 39 percent, but the scarcity of data for female subjects makes it impossible to tell whether there’s a real physiological difference between the sexes. Overall, the data fits with the observation that athletes who keep training at a fairly constant level over the years lose about 5 percent per decade—half as much as the typical nonathlete.

There are a couple of key questions raised by these findings. The first one: If you miss a year, or a decade, can you get back to where you were? Or is some of that fitness lost forever? There’s no research to suggest a solid answer, according to Grégoire Millet, one of Burtscher’s colleagues at the University of Lausanne. It probably depends to some degree on how much you trained prior to stopping, and for how long. The risk upon resuming would be that your bones and connective tissue are no longer prepared to handle a heavy load, making you more susceptible to injury.

Still, there are some encouraging hints in the literature. In 2020, researchers published lab dataon Tommy Hughes (first photo) an Irish man who’d recently run an eye-popping 2:27 marathon at age 59. Hughes’s VO2 max was 65.4, more than twice what you’d expect from a largely sedentary man his age.

Not surprisingly, Hughes was a former elite marathoner; he competed at the Barcelona Olympics in 1992. But he’d taken a 16-year break from running, starting again at the age of 48. We can’t know for sure if that pause hurt him—if it did, it couldn’t have been by much, given that he currently holds the world marathon record for the 60-to-64 age group, at 2:30:02.

The other question is how to maintain your training level as the years pass. We all have good intentions, but real life rarely resembles the smooth aging curve that results from graphing the average data from large groups of people. Instead, there are plateaus and gentle declines punctuated by steep drops—you break a leg, your first kid is born, you become addicted to social media, and so on. Avoiding periods of rapid decline goes a long way toward slowing the overall slide.

Another superstar case study, this one published in 2022 by a team led by Bas Van Hooren of Maastricht University in the Netherlands, illustrates the benefits of consistency. A 75-year-old middle-distance runner named Hans Smeets (second photo), who holds multiple European and world age-group records, had clocked a VO2 max of 50.5, equal to the highest known measurement for his age. Smeets only began running at 50, further evidence that it’s never too late to start (or start again). And once he’d begun, he kept going. Over the next 25 years, he never missed more than a week of training. Initially, he ran more than 85 miles per week, and at 75 he was still logging as many as 50. He attributed his ability to handle all that mileage without injury to doing most of his runs at, in his words, “an easy pace.”

That, as it turns out, aligns perfectly with Couzens’s view about what’s required for long-term athletic success: lots of low-intensity exercise. To be sure, the idea of adding an hour of training per month every year to ward off the effects of aging sounds suspiciously like an endurance version of the legend of Milo of Croton, the ancient Olympian wrestler said to have lifted a calf over his head every day until it was a full-grown bull. In both cases, each step in the process seems simple, but the result is nonetheless… improbable, let’s call it.

Yet, as an aspiration, or simply as a formulation of what’s possible, the Couzens Immortality Quotient tells us the same thing as the examples of Tommy Hughes and Hans Smeets, and as Johannes Burtscher’s meta-analysis. You don’t train less because you’re getting old; you get old, to a surprising extent, because skipping that long Sunday run with your pals becomes a habit instead of a rare exception. Don’t do it.

Athletics Kenya has selected its Provisional Marathon team for the Paris Olympics

Athletics Kenya has named it’s Provisional Marathon Team towards Paris 2024 Olympic Games next year through Competitions Director Mr. Mutwii.

Although AK has released a list of 10 men and 10 Women, the team will be scaled down to 5 in January, 3 to compete and 2 Reserves.

Marathon Men

Eliud Kipchoge

Kelvin Kiptum

Vincent Ngetich

Timothy Kiplagat

Benson Kipruto

Bernard Koech

Geoffrey Kamworor

Cyprian Kotut

Amos Kipruto

Titus Kipruto

Marathon Women

Ruth Chepngetich 

Rosemary Wanjiru 

Joycilline Jepkosgei 

Sheila Chepkirui 

Peres Jepchirchir 

Judith Jeptum Korir 

Selly Chepyego 

Hellen Obiri 

Sharon Lokedi

 Brigid Kosgei

Running therapy may be as beneficial for depression as antidepressants

Many people experience depression, and sometimes it is situational or mild, which may not require treatment. However, other people experience depression to a more severe degree.

In the case of people with clinical depression, treatments that include psychological therapy and/or specific medications may be appropriate.

According to the National Alliance on Mental Illness, 8.3% of adults in the United States experience a major depressive episode every year. Additionally, the Centers for Disease Control and PreventionTrusted Source (CDC) report that 13.2% of adults take an antidepressant.

Since depression is so prevalent, scientists are interested in improving treatments. Researchers in Amsterdam wondered whether running could be as beneficial as taking an antidepressant.

To do this, the researchers recruited more than 100 people to participate in a study that compared the effects of running and antidepressants on improving depression and anxiety symptoms. Each group followed 16-week regimens of either participating in running therapy or taking an antidepressant.

After 16 weeks, the researchers found that both groups had similar improvements in their symptoms.

These findings were presented at the ECNP Congress in Barcelona, Spain, and appear in the Journal of Affective Disorders.

People with depression choose running vs. antidepressants

The researchers recruited 141 participants with either depression or anxiety disorder. They gave the participants the option to take either an antidepressant — the SSRIs escitalopram or sertraline — or participate in a running group two to three times per week.

The participants had to agree to provide blood samples, undergo a psychiatric evaluation, and complete self-evaluations to assess their mental states. The mean age of the participants was 38.2 years, and 58.2% of the group were females.

Most participants chose running, and if a participant did not have a preference, the researchers assigned them to a group. Overall, the running therapy group had 96 participants, and the antidepressant group had 45 participants.

The running group participants had to attend two or three running sessions that lasted 45 minutes each week. The researchers expected them to complete at least 70% of the sessions, and participants wore heart rate monitors during running sessions so researchers could track their participation level and other data.

The researchers prescribed escitalopram (Lexapro) to the antidepressant group, but if they found it ineffective or participants did not tolerate it well, they switched to sertraline (Zoloft).

Boosting endorphins with physical activity

Depression and anxiety are both common mental health issues in the U.S. In addition to the impact these issues have on someone’s mental well-being, they can affect physical health.

Some of the physical health problems tied to depression include:

chronic joint pain

sleep disturbance

gastrointestinal problems

psychomotor activity changes.

Additionally, the American Heart AssociationTrusted Source reports that over time, chronic depression can lead to heart disease because of higher levels of cortisol.

The impacts on both mental and physical health make treating ongoing depression of utmost importance. Many doctors prescribe medications from antidepressant classes such as selective serotonin reuptake inhibitors (SSRIs), serotonin and norepinephrine reuptake inhibitors (SNRIs), and tricyclic antidepressants.

Treating depression with medications is not the only option, though. Increasing physical activity can be beneficial by increasing endorphins, a chemical the body produces that boosts the mood.

With both the pharmacological treatment of depression and the fact that physical activity boosts endorphins in mind, the researchers in the current study wonder whether running therapy could be as beneficial as using an antidepressant.

Depression symptoms lower by running

While most participants opted for running therapy, this group’s adherence to the treatment plan was lower overall. Of the participants, 82.2% of the people in the antidepressant group adhered to the medication protocol, while only 52.1% of people in the running therapy group completed the minimum required exercise sessions.

Regardless of which treatment plan people participated in, both groups saw improvements in mental health overall.

When comparing the participants’ depression symptoms at the beginning of the study to the end, 43.3% of the running therapy group saw their depression go into remission, and 44.8% of the antidepressant group experienced remission.

Participants in the antidepressant group saw improvement in their anxiety symptoms more quickly than people in the running group, but the end result at the end of the 16-week study was almost the same.

While both treatment plans were nearly identical in terms of depression improvement, the running therapy group saw improvements in physical health that the antidepressant group did not experience.

Participants in the running group experienced weight loss, improved lung function, reduced blood pressure, and reduced heart rate. The antidepressant group experienced weight gain and increased blood pressure.

“This study showed the importance of exercise in the depressed and anxious population and caution of antidepressant use in physically unhealthy patients,” write the authors.

Why running may not be effective for everyone

Dr. David Merrill, a geriatric psychiatrist and director of the Pacific Neuroscience Institute’s Pacific Brain Health Center in Santa Monica, California, who was not involved in the current research, spoke with Medical News Today about the study.

“This is an important study,” Dr. Merrill began before explaining how antidepressants and running can impact the brain.

“Both antidepressants and running increase brain-derived neurotrophic factor (BDNF) in the brain. BDNF is an important neuroplasticity-enhancing molecule important in maintaining a normal mood,” he said.

Depressive states may lead to lowered levels of BDNF, which can be corrected by medications or exercise. Dr. Merrill said ideally, patients can try a combination for “synergistic benefits.”

When Dr. Merrill elaborated on the study findings, he said he wished more people would have stuck with the exercise protocol.

“It’s disappointing to see how many dropped out of the exercise intervention. It’d be nice to know why so future interventions could be modified to increase the odds of successfully starting and maintaining a workout regimen to improve mood,” he said.

No ‘one-size-fits-all’ approach to depression treatment

Dr. Ryan Sultan, a board certified psychiatrist, therapist, and professor at Columbia University in New York City, who was also not involved in the study, spoke with MNT about the findings.

“The topic of depression treatment has always been at the forefront of psychiatric discussions, and this new study offers intriguing insights into the comparative effects of running and antidepressants on treating this condition,” he said.

While Dr. Sultan found the study intriguing, he noted that there is no “one-size-fits-all approach” to treating depression.

Why Paul Tergat predicts Kenyan podium sweep at Paris Olympic Games marathon

NOC-K president Paul Tergat is bubbling with enthusiasm ahead of the Olympic Games as he predicts a marathon podium sweep in the men's race.

The National Olympic Committee of Kenya president Paul Tergat has predicted a Kenyan podium sweep at the 2024 Olympic Games in Paris, France.

Tergat explained that the men’s marathon will prove to be an exciting outing since five-time Berlin Marathon champion Eliud Kipchoge and trailblazing youngster Kelvin Kiptum might be competing on the big stage.

He added that Kenya and Ethiopia have huge talent when it comes to long-distance runners and they only have to tap into that talent and the world will see wonders.

“From Kenya…already we are very excited. We have Eliud Kipchoge and the young champion who is coming up now. Kiptum was not a surprise…there are so many Kiptums in Kenya and Ethiopia.

Given the opportunity, they can be able to do mind-blowing things that will leave us asking many questions.

We are looking forward to seeing fireworks and excitement. This Olympic Games in Paris will be one of our best Olympic Games. We are looking forward to maybe having 1-2-3 if all goes well,” Tergat said in an interview with Olympics.

Meanwhile, both Kipchoge and Kiptum have indicated their desire to feature at the Olympics, and given their success, fans are salivating at the prospect of the two runners going toe-to-toe.

They will not wait longer as Athletics Kenya intend to name Kenya’s marathon team for the Paris Olympics within the next week so that they can start early preparations.

However, some athletics experts have explained that it would not be a good idea to pair the duo for the global showpiece.

Michael Githae wins 76th edition of Fukuoka Marathon for the second time

Kenyan runner Michael Githae won the 76th edition of Fukuoka International Marathon for the second time in three years at Heiwadai Athletic Stadium in Fukuoka, Japan on Sunday.

The 29-year-old Commonwealth Games marathon bronze medallist, clocked a new personal best of 2:07.08 with China’s Yang Shaohui, coming home in second place in 2:07.09 while Norway’s Sondre Nordstad Moen sealed the podium with third place finish in 2:07.16.

Kenya’s Vincent Raimoi finished in fifth place with a time of 2:08:00, while the race favorite, the 2012 Olympics marathon silver medalist, Abel Kirui came home a disappointing eighth in a time of 2:08.36.

On Sunday, the leading pack was whittled down to three - Githae, China’s Yang Shaohui and Norway’s Sondre Nordstad Moen - when Hosoya fell behind around the 40-kilometer mark.

Githae, who spent his high school days in Fukuoka, broke away around a kilometer from the finish line to cut the tape as the winner but could not shatter the course record of 2:05.18 set four years ago by Ethiopia’s Tsegaye Kebede. By winning the race, Githae, who runs for Suzuki track team, improved his previous best of 2:08:17, which he set when finishing fourth at last year’s Fukuoka Marathon.

Meanwhile, Kenyan athletes failed to sparkle as Ethiopians dominated with Sisay Lemma collectinh another big-race in the men’s win category during the 2023 Valencia Marathon on Sunday.

The 2021 London Marathon winner broke clear of fellow Ethiopian Dawit Wolde and Kenya’s Kandiwott Kandie with 7km to go of the 42.195km race distance. The trio were well inside world record pace at 30km, but Lemma eventually crossed the line in 2:01:48, over a minute outside Kelvin Kiptum’s mark from Chicago in October.

Three-time Olympic gold medallist on the track, Kenenisa Bekele, was just over 20 seconds behind the lead group at halfway and appeared to have decided not to go with the strong pace at the front.

On his marathon debut, 5000m and 10,000m world record holder Joshua Cheptegei was among those dropped having reached the half in the lead group in 60:35. Uganda’s reigning 5000m Olympic champion tired badly in the second half of the race, eventually finishing down in 37th place in 2:08:59.

Ethiopia completed a podium sweep in the women’s race with Worknesh Degefa winning in 2:15:51 to go seventh on the all-time list.

Seven ways to get your partner into running this holiday season

Running with your significant other can be a great way to strengthen your relationship. There’s nothing quite like pushing your physical limits with your partner by your side to bring the two of you closer together. But while you may be a passionate runner, your partner may need a little more convincing. With New Year’s Eve around the corner and everyone in that feel-good holiday spirit, now’s the perfect time to start working on them.

If you want to get your significant other into running this holiday season, you’ll need to be a bit creative. Here are some compelling ways to persuade them to join you on your next jog.

1.- The cool running outfits

Is your partner a fashion fiend? Athleisure is all the rage right now, and running brands have definitely caught on to the trend. Today’s running gear is sleek, stylish and perfect for taking pictures that you can both post on social media. Starting a running routine gives your partner an excuse to go on an athletic wear shopping spree, and who doesn’t love getting new clothes?

2.- Sign up for a destination race

If your partner has been talking about wanting to go on holiday, this one’s a no-brainer. Pick their favorite destination and research upcoming races in the area. Participating in a local road race is a great way to experience the culture and camaraderie of a different city or country. Make a weekend (or week!) out of it and enjoy everything the area has to offer while working (together!) toward your fitness goals.

3.- It supports their New Year’s resolution

New Year’s resolutions are notorious for being ditched just a few weeks into the year. If you and your partner resolve to get fit and fast together, you’ll have a built-in accountability partner. Make a commitment to each other and watch as you both crush your fitness goals together.

4.- Relieve that holiday stress

It’s scientifically proven that exercise lifts your spirits. Running is a great way to boost your mood and relieve stress, which is particularly important during the often stressful holiday season. Share this knowledge with your partner and convince them to give it a try.

5.- Share quality time

You and your partner lead busy lives, and finding time just to be together can be tough. Running is a great way to spend quality time together while also improving your health. If your S.O. has been asking for some more “you” time, a run is a great way to catch up on each other’s lives and strengthen your bond.

6.- Run for a cause

Does your partner have a charitable streak? Many races partner with charitable foundations to raise money and awareness. Running for a cause can be a powerful way to give back and get fit at the same time. Research a charity your partner is passionate about and sign up for a race to support it.

7.- Make a trade

Has your partner been badgering you to get out on the golf course, tennis court or dance floor with them? Whatever their hobby is, offer to do it with them when you ask them to go for a run with you. By offering to do something they’ve been wanting to do, they may be more inclined to do what you want to do, too.

Lemma breaks course record, Degefa dominates in Valencia

Sisay Lemma set a course record of 2:01:48 to move to fourth on the men’s world all-time list, while Worknesh Degefa ran a PB of 2:15:51 to win the women’s race and complete an Ethiopian double at the Valencia Marathon Trinidad Alfonso – a World Athletics Elite Platinum Label event – on Sunday (3).

As scheduled, the men's race kicked off at a brisk rhythm as the pacemakers went through the opening five kilometres in 14:28. They maintained that pace through to 10km (28:56), with Lemma always nearest to the pacemakers and other favourites – including Uganda's debutant Joshua Cheptegei and Ethiopia's Kenenisa Bekele – in close attendance.

Shortly after reaching the 13th kilometre, the pace of the lead pack picked up and only Lemma, Tanzania's Gabriel Geay and the Kenyan duo of Kibiwott Kandie and Alexander Mutiso managed to maintain it as that quartet clocked 14:08 for that 5km split. But Ethiopia’s Dawit Wolde and Chalu Deso plus Cheptegei re-joined them at the helm and seven men blazed through the half marathon checkpoint together in 1:00:35. By then, the experienced Bekele had decided to set his own cadence and travelled alone behind them, clocking 1:00:58 for half way.

With the clock reading 1:08, a quartet of Lemma, Geay, Deso and Wolde broke away from Kandie, Mutiso and Cheptegei. A short while later only Lemma travelled at the shoulder of the remaining pacemaker, with Kandie and Wolde a couple of seconds in arrears and the rest of the contenders some way back as that 10km section was covered in 28:38, the quickest of the race to that point. The leaders passed the 30km mark in 1:26:04, 27 seconds faster than the previous best 30km split.

The last pacemaker dropped out at 30.5km and Kandie, who had caught Lemma, ruled the race for a while with Lemma and Wolde chasing him in crocodile file. The pace dropped slightly without the pacemaker's help and the trio covered the following kilometres in the 2:55/2:57 range, running 14:36 for the 30-35km section. The key moment came some 1:42 into the race, when Lemma made his move to gradually open a sizeable margin on Wolde and Kandie, with the rest of the field far away.Over the closing stages only Lemma was able to tick off each kilometre well under 3:00 pace to reach 40km in 1:55:12, almost a full minute ahead of Wolde, while Mutiso ran in third another half a minute adrift but ahead of a faltering Kandie.

Lemma reached the finish line unopposed in 2:01:48, just seven seconds shy of Bekele's national record. Mutiso overtook Wolde in the closing stages to take second place in a career best of 2:03:11, with Wolde completing the podium in 2:03:48, also a PB.

Bekele passed Geay and Kandie over the closing kilometres to finish a fine fourth in 2:04:19, improving his own masters record (M40). In a race of great depth, a record 13 athletes ran under 2:06 and a series of national records were set, while world 10,000m record-holder Cheptegei had to settle for 37th place in 2:08:59 on his debut over the classic distance.

“It's incredible to win here with such a fast time, I'm over the moon,” said Lemma.

Degefa signs successful return to lead Ethiopian 1-2-3

The women's event started at an even early pace of 3:12/km as the leaders clocked 16:00 for the opening 5km and 32:02 for 10km. Shortly afterwards, only three women – Ethiopia’s Almaz Ayana, Degefa and Hiwot Gebrekiden – remained at the helm.The steady pace continued over the following kilometres and that trio reached the halfway point in 1:07:29, sandwiched between a large group of male athletes right on schedule to give last year's course record of 2:14:58 a scare. By that point, Kenya's Celestine Chepchirchir was a lonesome fourth in 1:08:20.

It was always Ayana who ran closest to the pacemakers, the tempo dropping slightly between 20-30km as the leaders passed 30km in 1:36:22, running 32:24 for the previous 10km. Degefa, returning to the marathon after almost four years following a double maternity leave, moved to the front for the first time around the 33th kilometre and broke away from the 2016 Olympic 10,000m champion Ayana.

Ayana initially managed to reel in her compatriot but then she struggled to stay with Degefa as the latter went through 35km in 1:52:34 to open a four-second advantage. Gebrekidan was another 51 seconds in arrears.

Degefa extended her lead over the next few kilometres and became a virtual winner by 40km as her margin had grown to 21 seconds.

She crossed the finish line well inside the 2:16 barrier thanks to a 2:15:51 performance that improved her previous career best of 2:17:41 from 2019 and moved her to seventh on the women's world all-time list.

Ayana, claiming the runner-up spot, also improved her previous PB by almost a minute with her 2:16:22 effort, while Gebrekidan completed an Ethiopian podium sweep in 2:17:59, 1:11 faster than her previous best.

Chepchirchir finished fourth in 2:20:46.

Local fans had plenty to cheer as Tariku Novales (2:05:48) and Majida Maayouf (2:21:27) both set Spanish records, while Turkey's Sultan Haydar (2:21:27) and Italy's Sofiia Yaremchuk (2:23:16) also broke national records.

The Mysterious Case of the Asthmatic Olympians

You won’t freeze your lungs exercising outdoors this winter, but there are reasons to be cautious about inhaling extremely cold air

When an athlete reaches the podium despite a prior medical event—a cancer diagnosis, say, or a car accident—we consider it a triumph of the human spirit. When a bunch of athletes do so, and all of them have suffered the same setback, we can be forgiven for wondering what’s going on. According to the International Olympic Committee, roughly one in five competitive athletes suffers from exercise-induced bronchoconstriction, or EIB, an asthma-like narrowing of the airways triggered by strenuous exercise. The numbers are even higher in endurance and winter sports. Puzzlingly, studies have found that athletes with EIB who somehow make it to the Olympics are more likely to medal. What’s so great about wheezing, chest tightness, and breathlessness?

The answer isn’t what you’re thinking. Sure, it’s possible that some athletes get a boost because an EIB diagnosis allows them to use otherwise-banned asthma medications. But there’s a simpler explanation: breathing high volumes of cold or polluted air dries out the airways, leading to an overzealous immune response and potential long-term damage. “It’s well established that high training loads and ventilatory work increase the degree of airway hyper-responsiveness and hence development of asthma and EIB,” explains Morten Hostrup, a sports scientist at the University of Copenhagen and lead author of a new review on EIB in the Scandinavian Journal of Medicine and Science in Sports. In other words, the athletes who train hard enough to podium are more likely to develop EIB as a result.

That trade-off might be worthwhile if it means competing at the Olympics. For those of us who simply enjoy spending our winter days vigorously exploring the outdoors, the risk of EIB remains mostly unknown territory. Activities with the highest risk involve sustained efforts of at least five minutes, particularly if they take place in cold or polluted air. Cold air doesn’t hold much moisture, so it dries the airways. This affects skiers, runners, and triathletes, among others. Indoor environments like pools and ice rinks are also a problem, because of the chloramines produced by pool water and exhaust from Zambonis. As a result, swimmers, ice skaters, and hockey players are also at elevated risk of EIB. Over time, repeated attacks can damage the cells that line the airways.

Unfortunately, many athletes develop symptoms of EIB without realizing the underlying problem. After all, the feeling that you can’t catch your breath is pretty much written into the job description of most endurance activities. But starting in the 1990s, sports scientists began to suspect that top athletes had more breathing problems than would be expected. Before the 1998 Winter Games, U.S. Olympic Committee physiologists examined Nagano-bound athletes to see whose airways showed abnormal constriction in response to arduous exercise. Almost a quarter of the athletes tested positive, including half the cross-country ski team.

One reason EIB often flies under the radar is that the usual diagnostic workups aren’t challenging enough to provoke an attack in conditioned athletes. Among the accusations against disgraced coach Alberto Salazar was that he showed athletes how to fool EIB tests to get permission to use asthma meds. “He had a specific protocol,” star 5,000-meter runner Lauren Fleshman told ProPublica in 2015. “You would go to the local track and run around the track, work yourself up to having an asthma attack, and then run down the street, up 12 flights of stairs to the office and they would be waiting to test you.” Salazar certainly gave some shady advice, including encouraging Fleshman to push for the highest possible dosage of medication. But his tips for gaming the asthma test were similar to what USOC physiologists advocate, and an IOC consensus statement published last spring also concluded that more intense exercise challenges are better for diagnosing EIB in conditioned athletes. If you’re really fit, in other words, the rinky-dink treadmill in the doctor’s office isn’t going to push you hard enough.

If you do get an EIB diagnosis, your doctor can prescribe asthma medication, including inhaled corticosteroids like fluticasone and airway dilators like salbutamol. If you’re an elite athlete subject to drug testing, you’ll need to tread carefully, since some of those medications are either banned or restricted to a maximum dosage. Hostrup and his colleagues note that there’s also evidence that fish oils high in omega-3 fatty acids, vitamin C, and even caffeine might help reduce EIB symptoms. And on the non-pharmaceutical side, you can minimize the chance of an attack by doing a thorough warm-up of 20 to 30 minutes, including six to eight 30-second sprints. This can temporarily deplete the inflammatory cells that would otherwise trigger an airway-narrowing attack.

The best outcome of all, of course, is to avoid developing the problem in the first place. In 2008, I interviewed a Canadian military scientist named Michel Ducharme, who told me stories of cross-country skiers swallowing Vaseline in an attempt to protect their airways from the cold. This is a terrible idea on many levels—and, he assured me, totally unnecessary. Air warms up very quickly when you inhale it, so there’s no risk of freezing your throat tissue. But dryness is another question, and scientists have reconsidered whether some kind of protection—just not Vaseline—could be useful if you’re going hard on cold days.

One option is a heat-and-moisture-exchange mask, which warms and moistens the air you inhale. A company called AirTrim makes them with a range of levels of resistance for training or racing. Several studies have found that this type of mask seems to reduce EIB attacks. Research by Michael Kennedy at the University of Alberta found that EIB risk increases significantly when temperatures drop below about five degrees Fahrenheit. The precise threshold depends on conditions and individual susceptibility, so if you start coughing or wheezing, that’s a sign your airways are irritated. If you don’t have a breathing mask, a scarf or a Buff over your mouth can offer a temporary solution.

Don’t take all this as a warning against getting outdoors in the winter. I live in Canada, so staying inside when it’s below five degrees Fahrenheit would be a death sentence. But I’m no longer as macho about the cold as I used to be. I wear puffy mittens and merino base layers, and when my snot starts to freeze I cover my mouth and nose. Athletes with EIB may do better than their unimpaired peers at the Olympics, but that’s one edge I can do without.

Who Is Courtney Dauwalter’s New Ultramarathon Partner? It’s Her Mom.

Here‘s how the Dauwalter duo completed a dream of crossing a finish line together

The last loop was quiet beneath the full moon. Their shuffling feet on the packed, pebble-tossed singletrack punctuated the sleeping Sonoran Desert as the duo moved through shadows of saguaro cactus and prickly pear. Millions of white pinpoints began to appear in the dark sky.

That’s when 66-year-old Tracy Dauwalter, mother of ultrarunner Courtney Dauwalter—who was coming off of historic back-to-back-to-back 100-mile wins of the 2023 Western States 100, Hardrock 100, and UTMB, including two course records—started resharing doubts with her daughter, who kindly reminded Tracy many times throughout the last 13 hours, “that’s not useful thinking, so let’s not think it.”

Occasionally, Courtney would redirect their attention, pointing out this unique section of the course that they’d been past twice before. This time, she built a 60-second container to stuff all those fears inside.

“Tell me all of your doubts and frustrations. You have one minute,” Courtney told her mom. “Once you finish, you can’t complain out loud anymore. It’s not serving us to get to this finish line.”

Tracy spewed all of her negative thoughts, from her rolling stomach to her aching muscles, which was an important reset to get out of the whirlpool of heavy thoughts. I signed up for this, Tracy humbly reminded herself. Nobody’s making me do this.

A dedicated team, the pair was running three loops side-by-side in matching long running shorts, white baggy tees, Salomon hydration vests, and cactus-themed socks, at the Halloween-themed Javelina Jundred 100K race. The ultrarunning event is held the closing weekend of October in the McDowell Mountain Regional Park, an hour northeast of Phoenix, Arizona. Temperatures can climb into the 90s by mid-morning and dip into the low 50s once daylight disappears behind the McDowell Mountain Range.

Now 38 years old and living in Leadville, Colorado, Courtney had participated in the event once before, in 2016, when she was the race’s outright winner. She set the then-course record for the 100K, one of several performances that drew national attention to her astonishing endurance and athleticism.

Tracy, who’d just recently started trail running, had covered ultra-distances at 12- and 24-hour events across flat gravel, but had never before run this far on a trail. They selected Javelina’s rolling 100K with 3,924 feet of vertical gain. The majority of the climbing is packed into the gradual ascent from the Javelina “Jeadquarters” aid station, which serves as the start and finish of the race and basecamp, to the far side of the loop, Jackass Junction.

It was exactly here, at this midway point, after slogging up the final climb over rolling hardened granite and sandy washes, where Tracy had a sticking point. Fortunately, Courtney was there to fill up her water bottles and point out all the tasty options when they reached the runner’s buffet.

“Please keep eating,” she said, as the electronic dance music bumped. A few hours earlier, they enjoyed a surprise pick-me-up of McDonald’s cheeseburgers, delivered by crew masters Dick Dauwalter, Courtney’s dad, and Kevin Schmidt, her husband. But one of the biggest highlights during the race for Tracy was watching Courtney interact and commune with so many people in the trail running community.

“Courtney does this amazing sport, but even more, I adore the person she is. It’s one of my favorite things to watch the love that’s out there for Courtney, and the way she responds. To be in that world with her was really special,” Tracy said. “She was also really kind to me, even when I was frumping and I’d fall down, she’d help pick me up.” Courtney let out a laugh.

“Mom, you only fell one time!” said Courtney, laughing.

“I know, but it was embarrassing,” Tracy said.

While Javelina was the mother-daughter’s debut trail ultra finish, side-by-side, the experience wasn’t their first race together. When Courtney was in high school, the duo finished a rollerblade marathon together in St. Paul. (Rollerblading is a major pastime in Minnesota, where Tracy grew up and still lives today.) Here, she met Dick and raised Courtney, a middle-child to two brothers.

While growing up, Tracy played softball and badminton. In college, she ran cross-country and track. “I’ve always been interested in sports and done them at a level that I could make the team. I was never a star. Being on a team is social and taxes your body while working up a sweat,” she said.

When the kids were interested in soccer, she and Dick organized an adult co-ed squad. Now, she jogs, plays volleyball, and golfs. She and Dick enjoy motorcycle tours, too, like venturing through the Elk Mountains in Colorado. “I’m not great at anything, but I can hold my own, and it’s super fun—I’m willing to do any sport,” she said. The motto was much the same for the kids.

"I thought that it would be so cool to share this sport that I love so much with this person I love so much. I knew she could do it.”

“They could try any activity. But once they committed, they had to see that season through—whether they enjoyed it or not, we were committed. We didn’t miss practices or games. We made sure those were a high priority for them and us. That drove our lives for many years with lots of fun times, but boy, that schedule was crazy—we’d slam-dunk dinner at 4 P.M. so that everybody could get to practice,” Tracy said.

An accountability mindset is one that leads to showing up in other areas of life from work to class to chores, following through on responsibilities and gritting out less desirable tasks. “When things get hard, like college classes, your option is not to quit,” Tracy said. “You dig in a little deeper, get help, and get it done, which is the same with any sport.”

But perhaps their most special ingredient is that the Dauwalters know how to have fun. “Having fun while doing those things is just as important,” Courtney said. “Our family always worked hard, but we play hard, too. All of that combined is what makes life special. Having that be deeply ingrained in who I am helps me in everyday life, but also, for sure, in ultrarunning.”

While watching Courtney grow up, Tracy noticed her daughter had a deep motivation as a person and athlete. One of her earliest memories was two-year-old Courtney, who could barely walk, repeatedly riding a Big Wheel tricycle downhill with a group of kids and insisting she’d wrestle the bike up the hill by herself. As a kid, Courtney and her siblings played soccer, often on the same teams. Later, they ran high school cross-country and track. To fill the winter months, she tried basketball, but she had a propensity to quickly foul out, taking the bench for the remainder of the game.

One day, she came home with a bright idea to Nordic ski instead, which was foreign for a family full of downhillers. They picked up the equipment, Courtney joined a competitive team, and she practiced in nearby school fields. “All she did was wipe out. All the time. Dick and I are thinking, ‘I wonder what this is going to look like?’” said Tracy.

During those foundational years, Courtney would rush home after a Nordic race to report the number of crashes she’d had. “In a 5K, I would be psyched if I only crashed nine times—tripping, planting my poles, tumbling the entire time. I was so bad,” she said.

But Tracy bought a beat-up pair of cross-country skis and started to practice alongside Courtney. “We learned together,” Tracy said. “It was more fun to crash with somebody than to crash by yourself.”

By the time Courtney graduated, she was an all-state runner and had earned All-American honors as a Nordic skier three times. She was a four-time state champion, and her team acquired two national championships. In 2003, Courtney moved west to Colorado, where she raced collegiately on the Nordic ski team at the University of Denver. Three years in, her DU team won 11 meets and the 2005 NCAA Championship.

“Courtney was really good at everything she did, and it wasn’t because she was a natural,” Tracy said. “Anytime she tried a sport, she didn’t have an immediate knack for it, but she hung in there to develop it. She was a hard worker and determined.”

Years later, in 2015, any remaining questions of physical stamina were laid aside—for both Tracy and Courtney, who proved to have a serious knack for endurance. Courtney broke the ribbon at her inaugural ultra race, the 2011 Prickly Pear 50K in San Antonio, Texas, and her curiosity about wanting to run longer continued to grow. The following year, she dropped out of the Colorado’s Run Rabbit Run 100 Mile race at mile 60 with throbbing legs, questioning her ability to cover that much ground in a single push.

Frustrated by not meeting her goal, Courtney registered for her first 24-hour race, the 2013 FANS Ultra Races, a more manageable format than an ultra on singletrack. Her family joined to crew and run laps, providing entertainment and support, including Tracy. They didn’t have much of a background in ultras and were green to any strategy.

Regardless, Courtney wrapped a total of 105 miles on that two-mile gravel loop around Lake Normandale Park in Bloomington, Minnesota, completing her first non-trail century-distance, and gaining confidence. Two months later, she crossed the finish line of the Superior Fall Trail Race 100 Miler in Lutsen, Minnesota, her first 100-mile distance on trail, and stood on the podium for second place.

Moving forward, the FANS Ultra Races became a family tradition. Courtney returned to the 2014 event, besting her first summer with 123.6 miles. Tracy decided, if she was going to crew and run laps with Courtney, she might as well sign up herself.

“She was like, ‘Heck, I’m going to spend the whole day out there anyways. Why not put some time on my feet?’” Courtney recalled.

In 2015, she tallied 109.2 miles while her mom, then 57 years old, covered 66.8 miles. Their annual pilgrimage continued in the 24- or 12-hour format, over the next several summers, coinciding with Courtney’s ultrarunning career picking up steam. She won the 2016 Run Rabbit Run 100 Mile with a 75-minute lead, and along with the title, the world’s largest ultra purse: $12,000.

By the summer of 2017, she retired from her position at the Girls Athletic Leadership School in Denver where she taught science and coached cross-country. “In an interview a few years ago,” Courtney said. “I was asked if I could run an ultramarathon with anyone in the world, who would it be? ‘My mom,’ I said. I thought that it would be so cool to share this sport that I love so much with this person I love so much. I knew she could do it.”

In an interview a few years ago, she was asked, if she could run an ultramarathon with anyone in the world, who would it be? “My mom,” she said. “I thought that it would be so cool to share this sport that I love so much with this person I love so much. I knew she could do it.”

Tracy heard the recording and, despite having never run on trails, she immediately called her daughter. “Let’s do it. I heard you want to run an ultra, so let’s sign up for something,” she said to Courtney. “If someone puts a challenge in front of me, it can even be pretty insane, and I’m a sucker for trying to rise to that challenge.” In addition to the competitive spark, the invitation felt sentimental.

Committed to doing an ultra together, they accepted that it might be a winding road to get there. The two picked the 2022 50-mile Superior Fall Trail Race in Lutsen. Mid-route, they missed the cut-off. Tracy shrugged and shook her head recounting the unfinished event. Courtney refused to let the DNF be a negative thing. “You learned so much in that first summer, mom,” she told her. “Dialing in all of those pieces helped immensely this year. And we decided, we’re not done. We still need a finish line together.”

As soon as registration opened in January, the duo signed up for the 2023 Javelina Jundred 100K. “I was nervous coming into this race because I was bouncing off of that epic fail of the first 50-miler we tried, which was a wake-up call. You have to prepare yourself,” said Tracy.

“It was not an epic fail,” Courtney countered.

That winter, Tracy clocked workouts on a treadmill. From April onward, she ran outside four or five days a week for 10 to 20 miles. Courtney researched singletrack trails around Lone Lake, which her mom became excited to explore. One of the biggest challenges of learning to run on trails is her tendency to shuffle and trip, Tracy confessed. Building confidence, she finished the Willow 20 Miler in May and Afton Trail Run 50K in July. Like her daughter, Tracy didn’t keep a close log of her mileage, and her training was not systematic.

Courtney’s advice, true and simple, rang in her mind: Spend time on your feet.

“People asked me if I coached her. Absolutely not,” Courtney said. “I did try to be helpful—harping on testing nutrition, wearing a pack so that her body gets used to one, and hiking uphills—so her race day could be much better. She was the one putting in the work and figuring out routes where she could do laps or get on hills. I admired from afar.”

“It helped that Courtney kept reminding me, ‘This was our run together, our race, and it could look however we could make it.’ If I crawled, that wouldn’t be disgusting. It got ugly, then it got not ugly,” Tracy added.

Staying lighthearted, Courtney countered, “It never got ugly. There was never a doubt that we would make it to the finish.”

Fortunately, the elation did come around. Next to her daughter, Tracy crossed the finish line of Javelina Jundred 100K in 17 hours and 38 minutes with a smile in the glowing lights, after staying up into the night running, eating, and sharing pain—but mostly, laughing—with her daughter. They’d gone full circle together, both on the circuit they’d traveled in the desert as well as in life.

“I think you beat me by, like, a half-second, mom,” Courtney said.

“I know,” Tracy bantered back. “I think I was really needing to be done, so I rushed with a half-second sprint.”

Paul Tergat addresses concern of athletes paying to access training facilities

The National Olympic Committee of Kenya president Paul Tergat has promised to address the concern of athletes having to pay to access stadiums and training equipment.

The National Olympic Committee of Kenya (NOC-K) president Paul Tergat has explained that discussions are underway to ensure athletes do not have to pay to access training facilities ahead of global events.

Numerous athletes including sprint sensation Monica Safania, came out to lament about having to pay to access the Nyayo National Stadium and Moi International Sports Center Kasarani.

 Tergat explained that they will be keen to find a way around the issue, especially at this moment when athletes are gearing up for the Olympic Games in Paris, France among other international events.

“I understand the frustrations that you (athletes) are going through about the stadiums. I think maybe at the moment, this is something going on and has been discussed.

"We will be able to pick it up with the Ministry of Sports and Athletics Kenya to make sure that athletes get access to the training facilities,” Tergat said.

He added that at the moment, times are tough due to the harsh economy and they should be lenient on the athletes.

At the moment, life is hard. I can imagine someone is looking for the fare to go to the stadium and then you are required to pay.

"I am shocked that people actually pay Ksh200 to access the facilities. Especially if you are not working and you are forced to dig deep into your pockets…that is unacceptable."Such things are painful…when I hear that athletes can’t access the resources that need to be utilised. We are picking this issue up,” Tergat said.

World 24-hour record for Miho Nakata

Japanese ultra-runner sets women’s all-time best by slim margin as Aleksandr Sorokin takes men’s title at the IAU World 24-hour Championships in Taipei

Japan’s Miho Nakata set a women’s world record when winning the IAU World 24-hour Championships in Taipei on Saturday (Dec 2) while Lithuania’s Aleksandr Sorokin retained his world crown and the British team won bronze in the men’s race, Adrian Stott reports.

With final results still to be confirmed, organisers are reporting a distance of 270.363km (167.995 miles) which, if confirmed, will surpass the distance set by Camille Heron of 270.116km (167.842 miles) at the last edition of the championship in 2019 by a mere 246 metres.

Nakata had been the early leader and at six hours had reached 78km, with Finland’s Noora Honkala and Herron in second and third. She reached 100km in around 7hr 50min, a total of 10 minutes up on Herron’s split from her world record run in 2019.

At halfway, Nakata had accumulated 146km, on par with Herron’s record split at the 2019 event in Albi. Herron was lying second with 142km, Norway’s Line Caliskaner was on 140km with Spain’s Carmen Maria Perez and Honkala also on 140km.

Herron seemed to encounter difficulties and retired at this point, leaving Nakata to power on and reach 100 miles in approximately 13hr 25min with Spain’s Perez at about 13:45 and Honkala at 14.00.

By 20 hours, Nakata had reached 228.00km. Although still moving well it looked like she was falling slightly behind record schedule despite being 12km ahead of Perez, as Ukraine’s Olena Shevchenko moved up to third.

A strong final three hours by Nakata took her past Herron’s mark, seemingly in the final minutes of the race. Shevchenko took the silver, while previous champion and world record holder Patrycja Bereznowska of Poland took bronze.

Putting Nakata’s run in perspective, her distance was only beaten by four of the men in the championship and increased her 24-hour PB by 14km from 256.024km. She also has a 100km best of 7:19:12 when finishing at the 2023 World 100km Championships in Berlin.

Positions changed a lot in the last couple of hours, with the likelihood of several national records yet to be confirmed in both the women’s and men’s races.

In the team competition, the experienced Polish team paced well to take the gold medals. Japan claimed silver and Czech Republic the bronze.

Sorokin retains global title

Aleksandr Sorokin had a similarly emphatic victory in the men’s race, although falling short of his current world record.

At six hours he led Brazil’s Denison Da Silva by 2km, with Greece’s Fotios Zisimopoulos in third. Reaching the first landmark of 100k in just over seven hours, he was slowly stretching his lead out.

Sorokin hit 100 miles in approximately 11hr 35min and totalled 166km at halfway. This compared with a 170.9km split when he set his exceptional world record of 319.614km in Verona last year. Zisimopoulos reached halfway in 158km, with Ukrainian Andrii Tkachuk now third.

Sorokin maintained a strong pace in the second half of the race to take the victory, surpassing 300km for the third time in his career to retain his title. Zisimopoulos, who had broken the record in the 245km Spartathlon race in September, cemented his place in the world ultra standings, taking second place with over 290km to gain his first ultra championship medal. Tkachuk took the bronze.

Lithuania took the gold medals in the team competition, with Poland taking silver.

Superb pacing from the Great Britain and Northern Ireland men’s team saw them earn well-deserved bronze medals.

Daniel Hawkins led the British men home in 10th, Former European 24-hour champions Dan Lawson was 17th and British record-holder Robbie Britton was the third counter in 22nd place.

Promising 19-year-old Brenda Chebet slapped with ban for doping offense

Brenda Chebet is among the dozens of Kenyans who have made it to the list of shame after violating anti-doping rules.

Reigning world under-20 1500m champion Brenda Chebet is among the dozens of Kenyans to be banned by the Athletics Integrity Unit (AIU) as per the list of sanctions for doping and non-doping violations in November 2023.

Chebet has been slapped with a three-year ban due to the presence of S1.1 Anabolic Androgenic Steroids (AAS)/ methasterone and its metabolites 2a,17adimethyl-5a androstane-3a,17p-diol, 18-nor-17p-hydroxymethyl-17amethyl-2a-methyl-5a-androst-13-en-3-one (LTM).

Chebet’s period on ineligibility runs from September 3, 2023, to September 2, 2026, and as per the AIU, she has admitted to having breached the rules.

According to the AIU, Chebet’s all competitive results from the date of sample collection on July 8, 2023, are disqualified with all resulting consequences including forfeiture of any medal, points, and prizes.

Meanwhile, Chebet was one of the most promising youngsters who had been identified to be Faith Kipyegon’s heir.

The 19-year-old came to the limelight during the 2022 World Under-20 Championships in Cali, Colombia where she beat defending champion Purity Chepkirui to take the 1500m title.

Chebet was also in a class of her own during the World Cross-country Championships earlier this year where she oozed class to propel the mixed relay team to victory.

She had been selected to represent the country at the World Championships in Budapest, Hungary in what would have been her first time competing in an individual event in the senior category but was dropped from the team.

Chepkirui, who was suffering from injury setbacks replaced her. Questions arose about why she had been dropped from the team and now it is evident that the Kenyan had landed herself in hot soup.

Eliud Kipchoge believes Uganda’s Joshua Cheptegei can break marathon world record

On Sunday at the 2023 Valencia Marathon, Joshua Cheptegei of Uganda, who holds the world record in both the 5,000m and 10,000m, will make his long-awaited marathon debut. Ahead of his debut, Cheptegei has garnered high praise from perhaps the greatest marathoner in history, Eliud Kipchoge. 

In an interview with BBC Sport Africa, Kipchoge said he believes Cheptegei could break the marathon world record: “He is already a record holder in other fields, and has a huge chance to break a world record in the marathon,” Kipchoge said. The double Olympic marathon champion further complimented Cheptegei’s willingness to learn and succeed, acknowledging the discipline that has led Cheptegei to Olympic gold, world records and multiple world championship titles.

According to NN Running Team, despite Cheptegei’s previous success on the track and Valencia’s course (which is known to be fast), he says he’s not specifically aiming for the marathon world record, but hopes to run a fast time under 2:04. “What would make a perfect race for me in Valencia is to learn and experience the marathon,” Cheptegei said on his debut. “I am not looking to run a fast time, because it is a new distance for me, and I want to learn. The best for me would be seeing myself on the podium.”

The 27-year-old has fond memories of Valencia, which is where he set the 10K world record of 26:38 in 2019 and the 10,000m world record of 26:11.00 the following year.

The former marathon world record holder, Kipchoge, has always been an idol for Cheptegei, inspiring him when he began his professional career in 2015. “Kipchoge’s kind words have always been able to shape me,” Cheptegei told BBC Africa. “Eliud is always keeping an eye on me—always guiding the youth in a good way.” The two distance-running titans met when Cheptegei was training with Kipchoge’s group in Kaptagat, Kenya, in 2015.

Watch the Valencia Marathon

The hype and uncertainty surrounding Cheptegei’s potential over 42.2K will be thrilling to watch on Sunday at the 2023 Valencia Marathon. Cheptegei headlines an exciting field featuring former Olympic champions and world record holders.

Olympic silver medalist receives three-year ban for faking age

On Friday, the Athletics Integrity Unit (AIU) banned Dominican Republic sprinter Luguelin Santos for three years for faking his age to compete at the 2012 World Junior Championships (now World U20 Championships) in Barcelona, where he won gold in the men’s 400m.

Santos admitted to competing in the 2012 championships with a passport showing a falsified date of birth of Nov. 12, 1993. He was born on that date, but in 1992, making him ineligible to participate in the World Juniors in 2012, being over the age of 20. According to the AIU, his gold medal will be rescinded and his result will be disqualified.

Santos, now 31, admitted using a “special passport” with a falsified birth year (1993) to compete. (Santos used his genuine passport with the correct birth year (1992) for other official purposes.)

Santos, now 31, admitted using a “special passport” with a falsified birth year (1993) to compete. (Santos used his genuine passport with the correct birth year (1992) for other official purposes.)

Santos’ three-year period of ineligibility runs from March 11, 2023, to March 10, 2026. The AIU stated its concern over the prevalence of age manipulation, citing its impact on the integrity of junior athletics competitions. 

While the age-manipulation ban disqualifies Santos’s gold medal from the 2012 World Junior Championships, it does not affect the silver medal he earned at the 2012 London Olympics in the men’s 400m. Santos has had a stellar professional career in track and field, winning three global medals in the 400m, including two Olympic silvers. He also won the men’s 400m at the 2015 Pan American Games in Toronto. 

Visualization Techniques Provide a Powerful Tool for Performance—Here’s How

Research points to the importance of training your mind for the best race-day results.

If you’ve seen another runner with their eyes shut, focusing intently before a race, they may very well be practicing visualization.

The practice of visualization is essentially imagining how a certain event, like a race, is going to unfold in as much detail as possible. It involves mentally planning out how you’ll feel when you start running, how you’ll react to obstacles along the way, and how you’ll push through the temptation to give up so you make it across the line.

“The ability to persevere and summon the grit within is a vital skill for runners,” says sports psychiatrist Ulrich Vieux, D.O., director of child and adolescent psychiatry education and training at Hackensack University Medical Center in Hackensack, New Jersey. “Visualization is the ability to have a pre-performance rehearsal in which a player pictures the events unfolding in their imagination.” 

This, in turn, can be a strong complement to physical training that gives runners an edge. Here’s what you need to know about visualization techniques, including the benefits and how to get started.

4 Ways Visualization Techniques Can Improve Your Running

In a small 2021 study published in the Journal of Imagery Research in Sport and Physical Activity, non-runners who followed a functional imagery training routine—meaning they visualized how it would feel to achieve their goal—were five times more likely to complete an ultramarathon than those who spoke to a counselor about their motivation and didn’t visualize their success. 

While this study had a small population size, it builds upon other research illustrating the link between mental techniques, including visualization, and high-performing athletes. For example, a study published in Frontiers in Psychology, competitive athletes with a minimum of five years of training in the sport showed higher scores on mental imagery skills than non-athletes. Meanwhile, a research article in Frontiers in Public Health points to evidence that cognitive (mental) processes coincide with motor (physical) processes—and that the two have a dynamic, bidirectional influence on each other. 

When it comes to visualization, you don’t need to limit yourself to just one goal, either: In a 2016 study of 65 tennis players, published in the journal Basic and Applied Social Psychology, those who used an imagery exercise to pursue two achievement goals performed better than those who used it to pursue just one goal. 

Here are four more benefits of visualization for runners, according to experts in the field of sports psychology and psychiatry. 

1. It Builds Your Confidence

When you’ve seen yourself take on a race and move through obstacles that come your way, even if it’s through visualization, that feeling of accomplishment will translate into your physical training and racing. 

“Visualization can help runners to build confidence by imagining yourself running well with good, smooth form and a positive attitude,” says Shira Oretzky, Ph.D., a clinical and sport psychologist in Del Mar, California, and a sport psychology independent contractor for University of San Diego Athletics. 

Whether your goal is improving speed, running a longer distance, or achieving a new personal record, seeing yourself do so ahead of time in your mind helps you believe that it’s possible.

“With visualization, the runner has ‘run the course,’ so to speak, several times in their mind, reducing the likelihood of anxiety and helping them stay confident,” says Vieux. “Mental preparation that complements the physical preparation when training for an event or in pursuit of improving ability will help achieve the zenith of your potential.” 

2. It Helps You Mentally Prepare for Obstacles

Visualization isn’t just about seeing yourself win. It’s about watching yourself confidently navigate anything the race may throw your way and shaping a game plan for getting through it. For example, if you might face harsh weather during your marathon, you can visualize yourself running in a pack when facing headwinds or dealing with rain, and pushing through with speed and strength.

“The runner imagines the undesirable situation, then ‘sees’ themselves overcoming it,” says Vieux. “When such moments arise, they’re not surprised or thrown off because they’re mentally prepared for it and are better able to maintain focus.”

That said, in practicing visualization, it’s important not to hyperfocus on negative imagery. Thinking too much about potential mistakes or less desirable outcomes can cause worry and tension in your body (and decrease your confidence).

“If you notice yourself doing this as a runner, it’s important not to judge yourself for it, but to instead use it as an opportunity to mentally prepare for how you would want to recover from setbacks,” says Oretzky. “It can be an opportunity to visualize yourself practicing resilience.” 

3. It Keeps You Calm Under Pressure

When you incorporate visualization into your training or racing routine, you may find it helps you find calm before you start running. 

“It can really help runners manage nerves under pressure, give them a place to focus the mind, and provide a way of getting centered beforehand,” says Oretzky. 

You can practice visualization in the morning to set a positive tone for the day, before you start a training session or race, or even in the evening as a way to relax, unwind, and prepare for the next day’s event. 

“It can begin to integrate into the body as well,” says Oretzky. “Visualization can help runners to feel more at ease, to have a relaxed, smooth form, and to decrease tension in the body.”

4. It Can Help You Train (Even When You Physically Can’t)

If an injury is keeping you on the couch, visualization allows you to continue preparing for the race. 

“It gives you the ability to continue training mentally when training physically may not be possible because of injury or another impediment,” says Vieux.

Although it may not feel like you’re truly “training,” keep in mind that this mental component is what differentiates the best athletes from the rest. 

“As a sports psychiatrist who has worked with professional athletes, one of the most memorable remarks I have heard came from a mentor, who said that the key difference between a baseball player stuck in the minor leagues and a major league baseball player was how they prepared mentally,” adds Vieux. “Many of our most admired athletes have remarkable mental strength and an ability to overcome obstacles.”

How to Incorporate Visualization Techniques Into Your Training and Racing

Start with the basics when you begin your visualization practice (say, imagine yourself running a course), then gradually add more details to your imagery. 

“See and hear the spectators cheering each step of the way, imagine yourself keeping a certain pace and form, and see yourself reaching the final stretch,” says Vieux. “Add details like different types of weather, including heat and humidity or rain, and see yourself forging ahead while staying focused on your performance.” 

To practice this, get comfortable in a quiet place (you can also listen to relaxing or pump-up music, if you’d like)—and hone in more on the process of your training or race, rather than just the outcome (which can add unneeded pressure). 

The frequency and duration of your visualization will be individualized, just like physical training, but you can begin by practicing daily for five to 10 minutes. You can start at any point during your training, but keep in mind that consistent practice will increase the effectiveness. 

“Visualization is a skill that can be practiced and honed just like anything else,” says Oretzky. “Just as runners train their bodies for a race, they can train their minds for success as well.”

Here are three specific visualization techniques Oretzky recommends to get started. 

1. Imagine the Race in Detail

Visualize the race course of your next competition and see yourself running through it. Studying the course map beforehand and looking at photos or videos of the area can be helpful for this. 

This technique can help you feel more comfortable with the route, strategizing how you’ll approach different components of the race, like hills, and preparing mentally for how you’ll manage challenges that may come up, like when you start to feel fatigued toward the end. 

2. Replay a Best Performance

Recall or replay your PR in as much detail as possible. This will involve engaging your senses: What did you see? What sounds did you hear? What did your body feel like? How did it feel to cross the finish line? 

Imagine playing a highlight reel to get pumped up and excited about your performance. This visualization technique can help you feel energized for the next challenge you take on. 

3. Practice a Centering Visualization

This technique incorporates deep breathing to decrease tension in the body and helps to anchor the mind. As you slowly inhale and exhale, imagine yourself running with a relaxed posture, smooth strides, and controlled breathing. 

Next, integrate performance cue statements to center your mind, such as “stay strong,” “trust your preparation,” or “you’ve got this.” 

If you have a disappointing training session or race after visualizing, continue with both your mental and physical training, adds Vieux. Tell yourself: “This is not how I wanted it to turn out, but I have experienced similar situations in the past and have excelled.” 

With practice and patience, you’ll find your visualization muscles strengthening. 

Even Just 10 Minutes of Running Per Day Can Offer Serious Physical and Mental Benefits

Here’s how even just a quick, casual jog can boost your mental and physical health.

As a runner, you might feel like you don’t have to add activity breaks throughout the day because you went for a run in the morning anyway, right? Well, the truth is a bit more granular. Studies suggest that taking 10-minute runs benefit everyone—no matter what pace you go—including those who are sedentary and those who are active. 

“Research shows that running even five to 10 minutes per day at slow speeds reduces all-cause mortality, as well as death from cardiovascular disease,” says Lindsay Ludlow, Ph.D., an exercise physiologist and runner based in Ann Arbor, Michigan. 

In fact, a number of studies, including the Copenhagen City Heart Study which followed more than 5,000 people, demonstrate that people who run at an easy to moderate pace between one and three hours every week live longer than both those who are sedentary and those who run faster and more frequently.

“If you’re training for a race and already running far more than 10 minutes on some days, that doesn’t mean you shouldn’t take those 10-minute easy run breaks,” Louise Valentine, M.P.H., C.S.C.S., author of The Art of Breaking Through tells Runner’s World. “We often see the ‘active couch potato’ complex, which means you work out regularly, but when you’re not working out, you have long periods of inactivity. You need those movement breaks for your health.”

Why All Runners Benefit from Jogging for 10 Minutes a Day

The benefits of activity throughout the day, especially after meals and while working at a sedentary job, stand out from say, training for a marathon. That’s because the goals of a training plan—to get faster or run a specific distance—are not the same as daily fitness and activity goals. These 10-minute runs offer similar advantages to brushing your teeth, getting enough rest, and eating well. They keep you healthy. 

One of the main reasons daily activity advances your overall wellbeing? It improves the health of your cells and fights off aging. We’re not talking about the superficial signs of aging, such as wrinkles or gray hair, but the more significant signs like disease-related symptoms. 

“There are 12 hallmarks of aging,” Andrew Ludlow, assistant professor at the University of Michigan in Ann Arbor, who studies cellular health and exercise, tells Runner’s World. “What’s good for your whole-body physiology is also good for your cells. While the primary hallmarks are out of our control, such as the passage of time and the genes you inherit, the secondary signs of aging are things over which we have control and include poor diet, poor sleep, and lack of physical activity.” 

Of course, researchers do not yet know whether there is a specific amount of exercise that is ideal for everyone. But when Ludlow and his team studied people over 50, they found that those with the healthiest cells were moderately to highly active. 

The bottom line is that, whatever your running habits, adding physical activity throughout your day, including easy to moderate 10-minute runs, will build up your antioxidant defense and promote an anti-inflammatory response, Ludlow adds. 

To figure out when to add these quick, easy runs to your schedule, here are the best times of day for added benefits. All you need to do is put on running shoes and get out the door, hop on your treadmill, or even run in place!

The Best Times To Do a 10-Minute Run

Soon After a Meal

According to a 2023 systematic review and meta-analysis study published in Sports Medicine, women who did moderate or high-intensity exercise within 30 minutes after a meal had fewer spikes in their blood glucose levels. Similarly, a 2018 study published in Nutrients found that cycling at a light effort within 30 minutes of a meal reduced blood glucose levels. 

Those with type 2 diabetes may benefit more from high-intensity post-meal exercise than moderate exercise after eating, according to research. It may even reduce reliance on insulin, says Lindsay Ludlow. 

As Andrew Ludlow points out, intensity is often relative to the fitness level of an individual. A 10-minute walk is better than sitting, but runners might want to pick up the pace of their post-meal activity to reach that more moderate effort. 

When You’re Grumpy or Down

Both Valentine and Lindsay Ludlow recommend turning to short runs when you’re in a bad mood. “You’ll get an energy boost when you’re out in the sunshine and you will feel your mood elevate with a run,” says Valentine. 

Research bears this out. According to a 2022 PLoS One systematic review and meta-analysis, microbreaks—meaning scheduled times that interrupt extended sitting and focus—increase wellbeing, making people feel more attentive and energetic. Likewise, a 2021 Frontiers in Human Neuroscience article suggests that physical activity breaks reduce stress levels, while improving working memory in middle-aged adults. 

Why turn those breaks into runs? A 2021 scoping review published in The International Journal of Environmental Research and Public Health found that acute bouts of running between 10 to 60 minutes can improve mental health, and according to the researchers, it doesn’t matter whether you run on treadmills, a track, or outdoors. The runners involved in the studies included in the review were using the activity to ease symptoms related to depression, anxiety, eating disorders, addiction, and other mental health issues.

When You’re Ruminating Over a Problem

You’ve probably been there: Sitting at your laptop trying to figure out how to word an important email or struggling to add numbers. Guess what? That’s the perfect time for a run. 

Valentine says 10-minute runs are great for problem solving. And a 2021 study published in Nature found that a 10-minute single-bout of moderate-intensity running improves executive function, which relates to memory, flexible thinking, and self-control. In the study, researchers gave participants a series of tasks to measure reaction time and other skills. They concluded that running has stronger beneficial effects on mood and executive function than other physical activities, such as cycling, partly because it is a weight-bearing activity that requires coordination. 

When You Don’t Have Time to Train

A quick 10-minute run is far better for your training and health than simply not running at all, say the experts. 

To use a 10-minute run as a workout, Lindsay Ludlow suggests doing a three-minute warmup, four-minute hard effort, and three-minute cooldown. Another potential workout Lindsay Ludlow and Valentine recommend: a three-minute warmup, followed by three rounds of one minute hard and 30 seconds easy with a 2.5-minute cooldown. Valentine also suggests adding skipping and hip mobility moves to your 10-minute run.

Not all 10-minute runs have to be the same, Ludlow says. You can turn any 10-minute run into a training workout, whether you’re doing run-walk intervals or technique drills.

AIU has announced the provisional suspension of long-distance runner Hosea Kimeli Kisorio

The Athletics Integrity Unit has provisionally suspended the 2022 Braconi Terni Half Marathon champion Hosea Kimeli Kisorio.

AIU explained that the Kenyan has been slapped with the suspension due to the Presence/Use of a Prohibited Substance (EPO). Kisorio has now been issued with a notice of allegation.

Posting on their X (Twitter) handle, AIU said: “The AIU has provisionally suspended Hosea Kimeli Kisorio (Kenya) for the Presence/Use of a Prohibited Substance (EPO).”

Kisorio has enjoyed a 2023 season but all that might just come crashing down if he is found guilty. He reigned supreme at the Zagreb Marathon before also dominating the Maratona di Ravenna Citta' D'Arte, a month later.

Last season, he also basked in glory, he won two of the four half-marathons he competed in. He won the Braconi Terni Half Marathon and Split Half Marathon. He went ahead to finish second at the Placentia Half Marathon before placing 18th at the Maratonina Citta' di Arezzo.

The 33-year-old was also in action at the 2022 Neapolis Marathon in Italy where he defied all odds to clinch the top prize.

The AIU also announced the suspension of Beatrice Toroitich for the Presence/Use of a Prohibited Substance (19-Norandrosterone, 19-Noretiocholanolone, Clomifene, Canrenone).

Meanwhile, according to AIU, a Provisional Suspension is when an Athlete or other Person is suspended temporarily from participating in any competition or activity in Athletics prior to a final decision at a hearing conducted under the World Athletics Anti-Doping Rules or the Integrity Code of Conduct.

Defending champion Ezekiel Kemboi Omullo set for grand return to Singapore Marathon

Defending champion Ezekiel Kemboi is bubbling with confidence ahead of the Standard Chartered Singapore Marathon.

The stage is set for a thrilling showdown at this year’s edition of the Standard Chartered Singapore Marathon as Ezekiel Kemboi Omullo and Bernard Kiprop Kipyego take it to the start line of the race.

Kemboi returns as the defending champion and he will face a stern test from Kipyego, a seasoned competitor who will also be keen to impress.

Kemboi won last year’s race in 2:20:20 and is returning to defend his title. He turned heads at the 2023 Gold Coast Marathon, securing the second position with a Personal Best time of 2:08:26.

In an exclusive interview with ToughASIA, Kemboi revealed that he has intensified his training to enhance his speed and endurance.

“I’ve prepared rigorously for this race, making sure I’m in peak condition. Each marathon is a new challenge, and I’m excited to give my best in Singapore.

"The setbacks only fuel my determination to succeed, and I’m ready to leave everything on the track,” Kemboi added.

Kemboi has enjoyed a blistering season but faced an unexpected setback in the Kuala Lumpur Standard Chartered Marathon 2023, finishing sixth with a time of 2:14:50. He will be using the Singapore Marathon as he seeks redemption.

On his part, Bernard Kiprop Kipyego, is a decorated athlete with a laundry list of accomplishments that include a bronze medal at the 2007 IAAF World Cross Country Championships and a silver medal at the 2009 IAAF World Half Marathon Championships.

Nonbinary runner protests New York City Marathon award changes

When marathoner and inclusivity activist Cal Calamia won the New York City Marathon’s nonbinary division in a blistering 2:48:46, they hoped to celebrate a hard-earned success after a challenging year. Instead, they found themself facing yet another hurdle: the race had added stipulations to the nonbinary awards, ruling Calamia out of receiving any prize money.

Calamia signed up for the 2023 New York City Marathon after the event added a nonbinary division in 2022. “The marathon boasted its inclusivity, and drew me to compete,” the runner said. “Following my win in NYC, I had not heard from NYRR (New York Road Runners), so I reached out. They informed me that I was not eligible for prize money, having not raced six NYRR races in 2023.”

“There was no stipulation around having to run six races within a year to be eligible when I registered,” Calamia says, adding that for them, the new requirement is impossible to meet, since they live and work in San Francisco. “Apparently, the policy was updated on May 12, 2023, months after I registered for the race.” The only other award-winners who must meet the six-race requirement are those in the NYRR (club member) category; the overall winners of the other gender-based categories do not.

Battling for inclusivity is nothing new to Calamia: the runner recently won an epic battle with the U.S. Anti-Doping Agency (USADA). Calamia was assigned female at birth, and has been open about taking testosterone as gender-affirming hormone therapy. In October, they were granted a therapeutic use exemption (TUE) to compete in male, nonbinary and open categories at USA Track & Field (USATF)-governed events. This is believed to be the first exemption of its kind.

Calamia’s fight didn’t begin with USADA. The 27-year-old high-school cross-country coach in San Francisco has been changing the face of marathons across the country. In 2022, they successfully advocated for a nonbinary division at the San Francisco Marathon, which they then won. Calamia also helped organizers of the Boston Marathon create their first nonbinary division. “Every step forward feels like a massive achievement, but then is usually followed by backlash or the need to address a systemic inequity,” Calamia says.”All of these things are huge successes, but there is so much more work to do. It’s a never-ending loop. I find the greatest pride in little moments where someone tells me that I inspired them to come out, or to run, or to support their trans kid.”

Calamia says that while they are incredibly proud to have helped tear down barriers for the trans community, the work is emotionally exhausting. “It’s crushing to put in all the work and win the division, just to be told that I am not actually eligible to win,” Calamia says. “It has been a really rough year, and I wish I could have ended the season with a smooth process that allowed me to just celebrate and relax. Instead, here I am again, trying to push the system to recognize the humanity of trans and non-binary athletes.”

In early November, Calamia wrote to NYRR, asking them to honor the prize-money policy as it stood at the time of registration, “thus honoring its commitment to inclusivity and equity,” they explain. Calamia has heard nothing back. “If we want these categories to grow and support non-binary athletes to their full potential, we have to prevent athletes from having the type of year I’ve had,” they say. “And we have to hold organizations accountable when they institute exclusionary, inequitable policies.”

When asked how runners can encourage and support inclusivity, Calamia has simple, yet powerful suggestions. “Empathize. Assume the best in people,” they say. “Recognize that there is enough space for all of us. Hold that space. Create it. Invite each other in.”

60-year-old runner sets Spanish masters record with 2:34 marathon

Last weekend, Spanish masters runner Jon Arzubialde, threw down a record-setting performance at his hometown Zurich San Sebastián Marathon, in San Sebastián, Spain. At a spry 60, Arzubialde not only finished inside the top 25 but shattered the Spanish M60+ masters marathon record, crossing the finish line in a jaw-dropping two hours, 34 minutes and six seconds.

Zooming through the 42.2K course, Arzubialde recorded an average pace of three minutes and 39 seconds per kilometer, leaving his M60+ competition in the dust by 18 minutes.

He breezed through the 10K mark at 36:28 and hit the half marathon point in a swift 1:16:46. In a field of 3,000, he was 23rd overall, falling short only to women’s champion Kenya’s Emmah Cheruto Ndiwa, who finished just ahead of Arzubialde in two hours and 31 minutes.

Breaking records is nothing new for Arzubialde. The masters runner holds multiple records in the M55+ category for both the 3,000m (9:20.60) and the 100K (7:34:29) distance, proving he’s a force to be reckoned with across various distances. Arzubialde told local reporters that he has come a long way since he first ran a four-hour marathon at this race when he was 16. His training regimen consists of runs six days a week, averaging around 70 kilometers.

Sunday’s marathon wasn’t just a notch on Arzubialde’s belt; he was just a few minutes shy of the M60+ masters world record of 2:30:02, set by Irish Olympian Tommy Hughes in 2020.

Hughes broke the previous record held by Japan’s Yoshinisa Hosaka of 2:36:30. Since setting the record, he has run sub-2:32 on three separate occasions. And get this—he almost one-upped himself at 62, finishing just three seconds off his mark at the 2022 Manchester Marathon in 2:30:05.

Arzubialde is only the second 60-year-old in history to run a marathon in under 2:35.

Ethiopian marathon star Tsehay Gemechu suspended for anti-doping violation

On Thursday, the Athletics Integrity Unit (AIU) provisionally suspended top Ethiopian marathoner Tsehay Gemechu for the use of an unidentified prohibited substance, according to the athlete’s biological passport (ABP) data.

Gemechu is one of Ethiopia’s top distance runners. She was second at the 2023 Tokyo Marathon in 2:16:56—the ninth-fastest marathon time in history. Additionally, she holds personal bests of 14:29 over 5,000m and won the TCS World Bengaluru 10K in 31:38 earlier this year.

The 24-year-old was listed on the start list for the 2023 Valencia Marathon this weekend, but will be a scratch due to this provisional suspension. Under a provisional suspension, Gemechu is temporarily banned from participating in any athletic competition or activity before a final decision is reached at a hearing conducted under the World Athletics Anti-Doping Rules or the Integrity Code of Conduct.

ABP data monitors select biological parameters over time that may indirectly reveal the effects of doping. This approach enables the AIU to create individual, longitudinal profiles for each athlete and to identify any fluctuations that may indicate the use of performance-enhancing drugs.

The profile for each athlete is generated based on statistics that utilize data from previous samples to predict the individual’s performance limits or range for future samples. According to the AIU, if any data from a test sample falls outside of the athlete’s range, it could be an indication of doping.

Gemechu represented Ethiopia at the 2020 Tokyo Olympics in the women’s 10,000m but was disqualified for lane infringement (TR 17.3.2.). One month later, she won the Copenhagen Half Marathon, setting a new course record and achieving a personal best of 65:08.

Fred Kerley compares himself to boxing legend Muhammad Ali

Former 100m champion Fred Kerley boldly draws parallels with a legendary boxer, fueling anticipation for his comeback in the track world.

Former world 100m champion Fred Kerley has thrust himself into the spotlight with a bold statement, drawing parallels between his journey and the legendary boxer Muhammad Ali.

Despite facing challenges during the 2023 season, Kerley remains steadfast in his pursuit of greatness, fueled by the spirit of the boxing icon.

The American sprinter kicked off his 2023 campaign on a high note, clinching victory at the Seiko Golden Grand Prix and continuing his dominance at the Diamond League Meeting in Rabat, Morocco.

However, his winning streak was soon disrupted when he faced his first 100m defeat of the season at the Diamond League Meeting in Chorzow, Poland.

Undeterred by setbacks, Kerley pressed on, competing at the Diamond League Meeting in Florence, Italy, where he secured another triumph.

Despite these victories, his hopes of defending his World Championship title were shattered as he suffered an unexpected exit in the semifinals.

Determined to turn the tide, he ventured to the Diamond League Meeting in Xiamen, China, seeking redemption but settled for a third-place finish.

In a tweet on his X handle (formerly Twitter), Kerley sent shockwaves through the sports world, boldly proclaiming, "Like Muhammad Ali, I am the greatest."

The comparison to the boxing legend, known for his charisma and unwavering self-confidence, sparked both curiosity and skepticism among fans and fellow athletes alike.

Acknowledging the need for change, the 28-year-old sprinter made a significant decision to switch coaches.

He is now under the guidance of Quincy Watts, the 1992 Olympic 400m gold medalist.

This coaching transition suggests Kerley's commitment to refining his skills and overcoming the challenges that plagued his 2023 season.

Unlike many athletes taking a leisurely break, Kerley seems determined to spend most of his time in the gym and on the track.

His social media updates on X reveal a relentless work ethic as he burns the midnight oil, leaving no stone unturned in his quest for redemption.

With the Olympic Games in Paris, France, looming on the horizon in 2024, Kerley appears poised to roar back to greatness.

Shelly-Ann Fraser-Pryce and Shericka Jackson nominated for prestigious sporting honors

Two track legends sprint their way into top award nominations, vying for recognition in the sporting pantheon.

Five-time world 100m champion Shelly-Ann Fraser-Pryce and Two-time World 200m champion Shericka Jackson are once again taking center stage, not on the track but in the prestigious arena of sports awards.

The excitement is building as the nominees for the 2023 RJRGleaner Communications Group National Sportsman and Sportswoman of the Year awards were officially unveiled by Mike Fennell, chairman of the Selection Committee, at a press conference held at the TVJ studios in Jamaica.

As reported by the Jamaican Gleaner, the competition is fierce, but these two phenomenal athletes are undoubtedly the stars of the show. 

Shelly-Ann Fraser-Pryce, often dubbed the "Pocket Rocket," has consistently proven her dominance in the world of sprinting, clinching the title of five-time world 100m champion. 

On the other hand, we have Shericka Jackson, the two-time world 200m champion, whose graceful stride and unparalleled athleticism have captivated fans worldwide. 

The battle for the coveted title of Sportswoman of the Year is fierce, with other incredible nominees including Rushell Clayton, Jhaniele Fowler, and Danielle Williams. However, Fraser-Pryce and Jackson's remarkable achievements place them firmly in the spotlight.

Similarly, the competition for Sportsman of the Year is intense, featuring outstanding contenders like Tajay Gayle, Jaheel Hyde, and Hansle Parchment.

But it is clear that Shelly-Ann Fraser-Pryce and Shericka Jackson have set the bar high with their impressive track records.

Shericka Jackson's electrifying clocking of 21.41 seconds to secure victory in the women's 200 meters and Shelly-Ann Fraser-Pryce's unrelenting pursuit of excellence as a Five-time world 100m champion have not only brought glory to Jamaica but have also inspired aspiring athletes worldwide.

In addition to their individual achievements, these remarkable athletes have been nominated for the People's Choice Awards, showcasing their incredible impact and popularity among sports enthusiasts.

 Shericka Jackson's stunning 200-meter victory and Shelly-Ann Fraser-Pryce's consistent world-class performances have undoubtedly earned them the admiration and support of fans around the globe.

The much-anticipated awards ceremony is set to take place at The Jamaica Pegasus hotel on January 19, 2024.

It is worth noting that last year, sprint icon Shelly-Ann Fraser-Pryce and Commonwealth Games 110m-hurdles champion Rasheed Broadbell claimed the titles of Sportswoman and Sportsman of the Year, respectively.

Runners are swallowing data-tracking pills to create better watches

What do pills and smartwatches have in common? More than you might imagine–runners in Singapore have been swallowing data-tracking pills that measure their internal body temperature and transmit the readings to smartwatches in real time. The info gathered is being used in a project to develop improved sensors, The Straits Times reported.

Researchers at the National University of Singapore’s (NUS) Yong Loo Lin School of Medicine, in collaboration with Samsung Singapore, are experimenting with a new generation of wearables that estimate with more accuracy the impact of heat strain on runners.

The teamwork between NUS and Samsung will pave the way for wearables to detect fatigue and ensure the safety of users, Samsung Singapore’s head of enterprise and government business, Timothy Tan, explains. “For the first time, researchers can monitor vital health data such as core temperature while a race is going on.”

Heat-detecting devices for safety and performance

The pill was developed by the French medical company BodyCap, and contains a small battery, temperature sensor and a transmitter. It’s designed to measure a runner’s core temperature–the most effective indicator of whether a person is overheating under strenuous conditions. Several thousand pills have been used in NUS’s tests during marathons and other running events so far.

The information from the pills is reflected on Samsung watches and is used in conjunction with heart rate data, in order to study how high heat stress impacts readings. “We want to develop a system that can signal to people who are nearing their personal thermal thresholds for safety, so we need to collect all these physiological inputs to see how they correlate,” said centre director Jason Lee. “Heat stress is a key showstopper for endurance performance.”

A database of runners’ temperatures will eventually be created to boost the smartwatches’  ability to detect a user’s core temperature, and to flag when they are at risk of heat injury. The pill passes out of the user’s system in two days.

Similar pills tested by Canadians

The technology in the pill has actually been around since 2007, and an earlier version of the BodyCap pills was tested by Canadian elites as they prepared for the warm temperatures at the 2020 world championships in Doha, Qatar, and the 2021 Tokyo Olympics.

The pills tested in 2019 recorded athletes’ body temperature in 30-second intervals, while the ones being tested by Lee and his team will transmit data as it is received. At that time, the pills cost $70 and use was limited to the military and the elite sports sector. The data was downloadable by Bluetooth to a handheld device, rather than a smartwatch.

The devices may one day play a role in the safety of high-risk groups like firefighters, outdoor workers and seniors, capturing the risk of heat injury and ensuring prompt medical attention if needed. “When deployed in work environments with potential workplace safety risks, our wearable solutions can facilitate swift on-site intervention, potentially saving lives,” Lee says.