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Running News Daily is edited by Bob Anderson in Mountain View, California USA and team in Thika Kenya, La Piedad Mexico, Bend Oregon and Chandler Arizona.   Send your news items to bob@mybestruns.com  Advertising opportunities available.   Over one million readers and growing.  Train the Kenyan Way at KATA Running Retreat Kenya.  (Kenyan Athletics Training Academy) in Thika Kenya.  Opening in june 2024 KATA Running retreat Portugal.  Learn more about Bob Anderson, MBR publisher and KATA director/owner, take a look at A Long Run the movie covering Bob's 50 race challenge.  

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This Ultramarathoner Runs With Her 5 Golden Retrievers and Shares Her Tips for Clocking Miles With Canines

With five golden retrievers of her own, Golbeck is the dog whisperer you didn’t know you needed.

I am not one of those people who has a love/hate relationship with running. I love it purely and wholly. It feels like my body was made to do it. I love being outside and moving, and the rush of endorphins is great. If I could run all day, I would.

I started running ultramarathons to give myself permission to run forever, and found that even after running 100 miles or for 31 hours, I love it. 

Like all runners, though, I have days when it’s hard to get out the door. Sometimes I’m tired, and I waste hours procrastinating when it’s cold and rainy out. Fortunately, though, I have five golden retrievers and they always need walks. Even in bad weather, one will run over with enthusiasm and joy, stretching their neck toward the collar. In those cases, to delay my run would be to deny them happiness, so suddenly it’s easy to go outside.

While I can walk five dogs at once—that’s me in the top picture with Swizzle, Venkman, Hopper, Guacamole, and Chief Brody—I never run with them all together nor do I do ultra distances with them! 

While I have run with two dogs at once, it’s safest to run with just one, because when I do take two, we stop more often, and they inevitably get tangled. Then my focus becomes more on dog management than running. 

In The Purest Bond: Understanding the Human-Canine Connection, Stacey Colino and I explore the science behind how relationships with dogs make human lives better. Certainly, dogs help humans move more and form better relationships in their communities. Science also shows that dogs enjoy running with us, both because of how it makes them feel physically and because they get to spend time with us.

One of my favorite workouts is to take each dog out for one or two miles until everyone who wants a run has had a chance to go out. 

I’ve learned a lot about running with dogs over the years, so I’m sharing my tips for how to run safely and successfully with your own four-legged friends. 

5 Tips to Better Running With Your Dog

If you want to start running with your dog, start by telling your veterinarian how far and fast you run, so they can give you specific information about your dog’s ability. Once you have the go ahead, follow these five tips to make your runs more enjoyable and safe—for both you and your pup.

1. Learn Leash Skills

When I was a graduate student, I tried to take my two golden retrievers, Pi and K, for a run. Suddenly, K spotted something exciting across the street, bolted, and pulled me off the sidewalk. I hobbled home with a sprained ankle. 

To avoid unexpected accidents, work on your leash skills before you start running with your dog. Sure, a dog who pulls makes uphill runs easier, but a dog who bolts for squirrels or in traffic is a risk. 

You’ll know your dog has solid leash skills if they run calmly alongside you with a loose leash, and you don’t have to pull to control them. They also should have enough self control to not dart out at animals or jump at sounds. 

Your dog should also respond to commands such as “stop” or “wait,” and be able to respond to your speed, rather than you having to keep up or wait for them, especially if you want to run at a consistent pace. 

If you have a scent dog, you may need to separate your runs from walks where they are able to follow their nose and go at their own pace. Habits like stopping to sniff can be managed with leash training. 

My dog, Guacamole, a notorious stop-and-sniff dog, knows the difference between walks and runs, based on the way I hold the leash and, obviously, my speed. It’s like a form of non-verbal communication between the two of us. Guacamole understands that he is supposed to match my pace, whether I’m running or walking and he is able to adjust himself.

Good leash discipline is also useful when you encounter others on a trail. 

2. Start With Short Runs

You won’t be surprised to learn that dogs are wired to run, according to research. Aside from having four legs, research shows that dogs also have an increase in endocannabinoids (eCBs) after a run. This is one of the main neurotransmitters believed to play a role in the runner’s high. 

Of course, human runs and dog runs are very different. For example, while small dogs can be good running partners, toy breeds have to take a lot of steps to keep up with humans. Dedicated runners with dogs who may not be right for running can always consider using a jogging stroller to bring their pal along with them!

Some dogs may also be better walking partners. For example, dogs with smooshed faces (“brachycephalic”) or with short limbs, such as bulldogs and corgis, can have difficulty running and be at higher risk for injury. Again, check in with your dog’s vet for advice about how far, how fast, and how frequently your dog should run. 

Natural runners, such as hounds, can still vary in the distances they prefer. My golden retrievers are comfortable with around three miles, but they are not built to be long-distance runners. Huskies, herding dogs (Australian shepherd, border collies, and others), and Vizslas are all good at going for distance.

All runners should follow the 10-percent rule for increasing their distance or intensity (an increase of no more than 10 percent each week) and this rule applies to dogs, too. 

Remember, though, dogs can get the same overuse injuries as people. Be on the lookout for new limps, tenderness, or hesitation, which may indicate your dog is exceeding their abilities. 

3. Learn Your Dog‘s Fuel and Hydration Needs

You need water on a run that’s over a couple of miles, and your dog does, too. Consider hydration for them, too, which means carrying at least a collapsible bowl and adding enough water to your supply to share. 

If you have a breed that runs long distances, bring food, such as biscuits or treats, so they can stay fueled, too. If you’re going for a long run and don’t feel like carrying your dog’s supplies, you can find harnesses with pockets so your dog can carry their own food and water (and poop bags!), which will lighten your load.

Just like humans, my dogs are often hungrier on days that they run, so I take cues from them if they need more food. It can be a little tough to tease out when they are actually hungry because of the extra activity versus their normal habit of begging for extra food, but with attention, I have learned to tell the difference. When my dogs go to the kitchen after dinner looking for snacks or extra food or if the beg more aggressively for my food, it suggests to me that I need to feed them more. 

If your dog pants hard for a very long time with a bit elongated tongue or they are more lethargic than usual after a run, it may be a sign that you went too far. Watch their recovery just as you should pay attention to your own. 

4. Understand the Way Weather Affects Animals

Your dog may not need as much gear as you do, but it’s important to prepare for different weather conditions. 

In hot weather, be sure to check the heat of the pavement. If it feels hot to your touch, it can burn your dog’s paws. In the Florida Keys where I live, I only take my dogs for nighttime runs during hot months.

If you live somewhere cold, your dog’s paws could literally freeze to the pavement. Plus, snow may form ice balls inside their paws, and the salt used to prevent icing on sidewalks can irritate their pads. An affordable and effective solution for snow and trail running are sled dog booties, used by mushers and their dog sled teams. For road running, you can also find options with a tougher sole. 

Also, pay attention to your dog’s response to the weather. Even in mild weather, dogs can get overheated on a run. Usually, they will show this with excessive panting or by simply lying down and refusing to continue. It is crucial to give them a break in these situations, even if it means gently walking home and cutting your run short.

5. Get Them Safety Gear

In 2022, we fostered a dog named Nacho for six months. He was a very energetic 18-month-old golden retriever who needed a lot of exercise. I earned two visits to the orthopedic surgeon—once for a sprained shoulder and one for a damaged finger tendon—from those runs. 

Not only had we not mastered leash skills, but I also had the wrong equipment. After those doctor visits, I switched to a waist leash so I could use my whole bodyweight to control him. You will typically weigh more than your dog, so these leashes may help you control their movement. However, some dogs are stronger than their owners, and it can be hard to balance when they pull you by the waist. So test out a waist leash on a shorter distance before you go long and see how it feels. 

The scariest moments I have had with dogs is when they pulled the leash out of my hands and got away from me in the dark. In addition to the waist leash, which you can’t drop, I use LED collars at night. 

You can buy plastic loops and collars with embedded rechargeable LEDs, or flashing tags for their normal collars. All of these gadgets give you a visual cue about where your dog is. They also make your dog—and you!—visible to traffic and to other people.

(11/04/2023) Views: 261 ⚡AMP
by Runner’s World
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Here’s What the Weather Forecast Looks Like for the 2023 New York City Marathon

After a warm race last year, this year’s race should lend itself to fast times and comfortable spectating (but maybe bring a jacket).

Everyone take a deep breath … This year’s weather forecast for the New York City Marathon on Sunday, November 5 looks promising. 

Runners from last year will remember hot and humid temperatures—the race started in the mid 60s and got as high as 74 degrees. It was one of the hottest races on record. 

But fear not. This year, the temperatures on race day will hover in the 50s and low 60s. When the women’s professional field sets off at 8:40 a.m., it is predicted to be 53 degrees Fahrenheit (11 degrees Celsius), according to Weather Underground. Wave one starts at 9:10 a.m. with the final wave starting at 11:30 a.m. The high of the day is supposed to be 63 degrees, while the low is 46 degrees.

Sunday’s forecast will be only slightly warmer than the historical average (58 degrees high, 46 degrees low.) And for context, the course records set by Geoffrey Mutai in 2011 (2:05:06) and Margaret Okayo in 2003 (2:22:31) were set in temperatures that were 53 degrees and 65 degrees, respectively.

Despite the cool but not frigid forecast, remember to layer up at the start. There’s nothing worse than shivering in the start corrals, so bring some extra clothes that you don’t mind parting with just before the gun sounds. As our Runner-in-Chief Jeff Dengate puts it: “Dress for the overnight low, not the daytime high.” And don’t worry, NYRR donates all discarded clothes to All of Us Clothing, an NYC-based nonprofit.If you’re debating how to dress, check out our What to Wear tool. All you need to do is plug in the weather conditions, and it will give you personalized recommendations for race day.

And while you’re laying out your clothes the night before, remember that Daylight Saving Time ends on Sunday a 2 a.m. ET. Make sure to set your clocks back before you set your next PB.

 

 

(11/04/2023) Views: 276 ⚡AMP
by Runner’s World
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World Marathon record holder Kelvin Kiptum is running the Rotterdam Marathon April 14

Kelvin Kiptum already has plans for the 2024 season as he eyes another faster course.

Newly crowned world marathon record holder Kelvin Kiptum has been confirmed for next year’s Rotterdam Marathon set to take place on April 14.

The race organisers noted that the 23-year-old will explain his plans for April next week. He comes as an impressive addition to the Rotterdam Marathon in 2024.

The Rotterdam course is also known to be fast and fast times will be expected from Kiptum who will also be keen to make Team Kenya for the Olympic Games in Paris, France.

Meanwhile, the Kenyan made his debut at last year’s Valencia Marathon with a lightning-fast performance that saw him set the fastest time over the debut, 2:01:53.

He extended the winning streak to this year’s London Marathon where he won in the second-fastest time in history, clocking 2:0125.

He then proceeded to the Chicago Marathon where he broke Eliud Kipchoge’s world record time. Kiptum clocked 2:00:35 to completely obliterate Kipchoge’s world record time of 2:01:09 that he set during the 2022 Berlin Marathon.

The course record in Rotterdam has been held by Bashir Abdi since 2021 with 2:03.36 and Kiptum will be eager to lower the time.

His manager, the Belgian Marc Corstjens, also puts together the field of participants in Rotterdam and has been in charge of him for five years, since 2018.

"This is an amazing marathon," says MBR publisher Bob Anderson, "but I would have thought London would have been a better choice."

(11/03/2023) Views: 406 ⚡AMP
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NN Rotterdam Marathon

NN Rotterdam Marathon

The marathon has been the biggest one-day sporting event in the Netherlands for many years in a row with over 35000 athletes professionals inclusive. The world's top athletes will at the start on the bustling coolsingel, alongside thousands of other runners who will also triumph,each in their own way.The marathon weekend is a wonderful blend of top sport and festival. ...

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Two Istanbul champions target the Turkish allcomers’ marathon record

The current champion and a former winner will clash in Sunday’s Türkiye Is Bankasi Istanbul Marathon when the men’s elite runners target the Turkish allcomers’ record of 2:09:27.

Defending champion Robert Kipkemboi will be up against fellow Kenyan Benard Sang who took Turkey’s most prestigious marathon in 2020. However Abraraw Misganaw of Ethiopia is the fastest runner on the final start with a personal best of 2:06:39. Kenya’s Beatrice Cheptoo heads the women’s elite list with a PB of 2:22:28.

Around 4,500 athletes will run the classic distance on the unique course which starts on the Asian side of Istanbul and then finishes in Europe on Sultanahmet Square in the city’s historic center. Including races at shorter distances organisers expect a total of 45,000 runners to compete in the event, which is a World Athletics Gold Label Road Race. The Türkiye Is Bankasi Istanbul Marathon starts at 9 am on Sunday and will be shown in a live stream with an English commentary available worldwide at: https://maraton.istanbul

“We are proud to have assembled a strong international field for Turkey’s premier marathon event once again. Hopefully weather conditions will be fine so that there is a chance of establishing the fastest time ever run on Turkish soil. It is great to see another very big mass race with 45,000 runners. This confirms our significant position for the development of our sport in Turkey. We are of course the only marathon in the world that offers the experience of crossing from one continent to another during the race,“ said Race Director Renay Onur, who also pointed out that the race was held annually without any interruptions. „Even during the pandemic we managed to stage the race, which was one of only very few in the world that went ahead.“

“I am ready for a good race. If the weather is suitable and the pacemakers are doing their job then I think the course record could be possible for me,“ said Abraraw Misganaw. Daniel Kibet of Kenya holds the record with his winning time of 2:09:44 from 2019. This mark is just 17 seconds away from the Turkish allcomers’ record. Abraraw Misganaw improved his former PB of 2:09:47 by over three minutes in Dubai this February. He clocked 2:06:39 and was fifth in this competitive race. “I am in the same shape as before the Dubai Marathon,“ said the 35 year-old from Addis Ababa.

Robert Kipkemboi will be looking to become the first man to achieve back to back wins in Istanbul since fellow-Kenyan Vincent Kiplagat defended his title in 2011. 35 year old Kipkemboi clocked 2:10:18 a year ago. His personal best stands a 2:07:09. Earlier this year he showed very promising form when he won the Nairobi Marathon in 2:07:38. This is quite a remarkable performance in high altitude. While a total of seven runners feature personal bests of sub 2:10 on Istanbul’s start list organisers had to cope with some late withdrawals. Among them are Kenyans Reuben Kipyego and Moses Koech as well as Gadise Shumie of Ethiopia.

Early this year Beatrice Cheptoo ran a fine personal best of 2:22:28 when she was third in Doha. The 30 year-old Kenyan improved by almost two minutes. “I have prepared for the race in Istanbul since June and my training went really well. So I am hoping for a good time and will try to win the race,“ said Beatrice Cheptoo, who lives in the village of Nandhliis near Eldoret and trains in an altitude of around 2,000 metres. “I have got my own pacemaker and only train with him,“ said Beatrice Cheptoo, whose husband is a maize farmer and looks after their two children if his wife is away for races.

With a personal best of 2:23:49 Sifan Melaku of Ethiopia is the second fastest on the start list. The 23 year-old ran this time three years ago in Sevilla. In her most recent race she took the Stockholm Marathon with 2:30:44 in May. In the same month this year Valentina Mateiko ran a fine marathon debut in Copenhagen. The Kenyan was second with 2:25:05. It will be interesting to see what she can do in much more competitive field in Istanbul. While four women feature personal bests of sub 2:24 another four on the start list have run below 2:27. Another Kenyan who might do well on Sunday is Linah Cheruto. She was very unfortunate when she suffered of a broken foot during her debut marathon in Copenhagen in 2023 around the 30k mark. After fully recovering Linah Cheruto now starts a second attempt in Istanbul. Turkey’s national record holder Sultan Haydar withdrew from the race at short notice.

(11/03/2023) Views: 310 ⚡AMP
by Running USA
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N Kolay Istanbul Marathon

N Kolay Istanbul Marathon

At the beginning, the main intention was simply to organise a marathon event. Being a unique city in terms of history and geography, Istanbul deserved a unique marathon. Despite the financial and logistical problems, an initial project was set up for the Eurasia Marathon. In 1978, the officials were informed that a group of German tourists would visit Istanbul the...

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AIU lift ban on Kenyan-born Kazakhstan Norah Jeruto

Jeruto had been provisionally suspended for the use of a Prohibited Substance/Method (ABP).

The Athletics Integrity Unit has announced the lifting of the ban on Kenyan-born Kazakhstani Norah Jeruto.

Jeruto, the former World 3000m Steeplechase champion had been provisionally suspended for breaking anti-doping rules. She was suspended for the use of a Prohibited Substance/Method (ABP). ABP refers to the Athlete's Biological Passport, which shows discrepancies that can reveal the effects of doping.

In a post on their X (Twitter) handle, the AIU clarified the matter, noting that the provisional suspension has been lifted.

“A panel of the Disciplinary Tribunal has found, by majority decision, that the case against Norah Jeruto (Kazakhstan), for Use of a Prohibited Substance/Method (ABP), was not proven. Her provisional suspension has been lifted with immediate effect,” the post read.

Meanwhile, the 28-year-old won the world title last year in Eugene in a championship record of 8:53.02, the third fastest time in history. 

Jeruto won the African Championships in the steeplechase in 2016 and the Diamond League title in 2021, both while representing Kenya but then she missed the Tokyo Olympics due to switching nations. 

She also won the world under-18 title at 2000m steeplechase in 2011. In Eugene, the runner-up was Werkuha Getachew of Ethiopia with her team-mate Mekides Abebe third and Winfred Mutile Yavi of Bahrain was fourth. Britain’s Aimee Pratt was seventh in the race with a UK record of 9:15.64.

(11/03/2023) Views: 354 ⚡AMP
by Abigael Wuafula
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Peres Jepchirchir pulls out of New York City Marathon

Peres Jepchirchir has pulled out of the 52ndd edition of the New York City Marathon, a Platinum Label marathon and the last of six World Marathon Majors slated for this Sunday (5).

Jeochirchir who is the women-only world record holder was injured on Saturday during the workouts making it impossible for her to race on Sunday in New York.

The 30 year-old won this race two years ago in a time of 2:22.39 beating her compatriot Viola Cheptoo to second place in 2:22.44 with former world half marathon record holder Yashaneh Ababel from Ethiopia wrapping up the podium three finishes in 2:22.52.

The three time world half marathon champion was to face-off with her compatriots led by defending champion Sharon Lokedi, reigning Boston Marathon champion, Hellen Obiri, former world marathon record holder Brigid Kosgei.

Jepchirchir who was the first athlete to win the Olympic gold medal and the New York City Marathon in the same year was also to face the oldest-ever winner of a World Marathon Major (male or female) Edna Kiplagat, who be making her sixth TCS New York City Marathon appearance aged 43yrs old and the 2014 World Half Marathon silver medalist, Mary Wacera Ngugi who comes to this race with a life time best of 2:20.22 that she got last year at the London Marathon where she finished in seventh place.

Jepchirchr who won the Great North Run beating Lokedi to second and defending her World half marathon title in Riga with a course record time of 1:07.25, has been battling with a hip injury since last year that even prevented her from the 2022 World Athletics Championships in Oregon.

(11/03/2023) Views: 301 ⚡AMP
by James Koech
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TCS  New York City Marathon

TCS New York City Marathon

The first New York City Marathon, organized in 1970 by Fred Lebow and Vince Chiappetta, was held entirely in Central Park. Of 127 entrants, only 55 men finished; the sole female entrant dropped out due to illness. Winners were given inexpensive wristwatches and recycled baseball and bowling trophies. The entry fee was $1 and the total event budget...

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Montreal runner Anthony Battah completes 4,500-km trek to Mexico along monarch butterfly migration path

After three months of meeting fierce challenges and even fiercer supporters while running in three countries, Anthony Battah on Wednesday completed his 4,500-kilometer trek from his hometown of Montreal to central Mexico, a journey mapped out along the migratory path of the monarch butterfly that helped bring attention to the endangered pollinators’ plight.

Battah, a 39-year-old ultrarunner and a lawyer by trade, is celebrating the end of his journey in Mexico’s Michoacán region, home to the Monarch Butterfly Biosphere Reserve where the insects spend the winter after migrating from Canada along the eastern United States.

Setting out from Montreal’s Insectarium on July 29, Battah covered an average of 50 km a day to successfully reach his goal of arriving at his planned destination by Nov. 1. He was supported in his effort—which he dubbed the Ultra-Trail Monarch (UTM) project—by his wife, Nancy Lapointe, and their daughter Laurance, who followed Battah in an RV.

Safely meeting his mileage target and destination meant the family had to revise the route of the Mexico portion of his run, however. In an Instagram post from St. Antonio, near the Mexican border, on Oct. 14, Battah wrote that, in recent weeks, he and his wife had “been waved too many red flags. Our initial plan to run from the US-Mexican border to Michoacán is currently too risky for our family’s safety. These warnings are coming from all sides, most notably from people & organizations in or closely related to Mexico.

“With regret, and immense respect for the Mexican people, we have cooked up a plan B that will allow us to accomplish our objective: run crazy distances, in all 3 North American countries, in order to attract attention and in turn raise awareness to the importance of protecting our planet and its biodiversity,” he added.

“Plan B” saw the family fly to Mexico City, where Battah continued to run daily ultra distances for two weeks before making the final four-day push into the Michoacán region.

In addition to receiving warm welcomes from local well-wishers in the final kilometers of his journey, Battah also received fierce support from local law enforcement during the run’s home stretch. On the eve of his finish, Battah posted a video on Instagram showing two armed officers running alongside him, and police vehicle escorts clearing their way.

“I was expecting some assistance, but this is next level,” he wrote. “The communities are so generous, making sure the UTM finishes on a high note! Muchas Gracias.” Chimed one commenter: “They take the protection of monarchs in Mexico seriously!”

During his 96-day run , Battah planted milkweed and flowers rich in nectar to create “aid stations” for future generations of monarch butterflies, and encouraged supporters to do the same. Through the Ultra-Trail Monarch project, he hopes to raise $4.5 million—or $1 per meter he ran—to “help serious organizations dedicated to protecting the monarch and biodiversity.”

“I want us to do something significant to protect biodiversity and the environment,” Battah told the Montreal Gazette before beginning his journey. “If I’m capable of running 4,500 kilometers to reach the center of Mexico, surely everyone has the capacity to join forces and do a little bit more.”

The monarch butterfly is now classified as an endangered species by the Committee on the Status of Endangered Wildlife in Canada. According to The Nature Conservancy, the insect is an important pollinator that plays a vital role in the health of many ecosystems across North America.

(11/03/2023) Views: 383 ⚡AMP
by Paul Baswick
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Americans Kellyn Taylor and Molly Huddle Are Ready to Race the New York City Marathon

The women's professional lineup for the 2023 New York City Marathon on November 5 packs a wallop. Barring any late withdrawals, we can look forward to a showdown among a defending champion, an Olympic champion, a former marathon world record holder, the current half marathon world record holder, and the 2023 Boston Marathon champion.

While fast times aren't usually the main objective in New York, a race that traditionally favors tactics and competition over pace on an undulating 26.2-miles through the city's five boroughs, we just may see the course record--2:22:31, set all the way back in 2003--go down. 

Last year's surprise winner Sharon Lokedi of Kenya is returning to defend her title. The 2022 race was her debut at the distance and she aced her first test in 2:23:23, though since then, she's coped with a foot injury that kept her out of the Boston Marathon in April. Hellen Obiri, also of Kenya, is back, too--her first attempt at the marathon was also last year in New York, finishing sixth (2:25:49). Obiri went on to win the 2023 Boston Marathon in April, lowering her personal best to 2:21:38.

Kenyan Brigid Kosgei, who broke the marathon world record in 2019, finishing Chicago in 2:14:04 (since bettered in September at the Berlin Marathon by Ethiopian Tigst Assefa in 2:11:53) is also returning from injury after dropping out of the 2023 London Marathon in the first mile.

Joining these top contenders are 2021 Olympic marathon champion Peres Jepchirchir, also of Kenya, who won the 2021 New York City and 2022 Boston marathons and owns a 2:17:16 personal best, and Ethiopia's Letesenbet Gidey, the 2022 world champion in the 10,000 meters, ran the fastest marathon debut in history at the 2022 Valencia Marathon with a 2:16:49 effort.

The American women's field this year is small, because most athletes opted for earlier fall races, like the Chicago Marathon, to allow for more recovery time before training begins for the U.S. Olympic Trials, scheduled for February 3, 2024, in Orlando, Florida. But Molly Huddle and Kellyn Taylor are each making their return to the distance on Sunday after giving birth to their daughters in 2022--Huddle welcomed Josephine in April and Taylor welcomed Keagan in December (in addition to their eldest daughter, who is 13 years old, the Taylor family adopted a five-year-old son and almost-two-year-old daughter, growing the family to four children in the past 13 months).

Huddle, 39, and Taylor, 37, both said it was important to them to get in a healthy marathon training cycle and race experience prior to the U.S. Olympic Trials, to get back in the routine and fitness they'll utilize in preparation for 2024.

"Obviously you want to be able to finish 26.2 miles and have that fresh in your mind, but also the buildup, the marathon work--I've gotten pretty far away from that just with the pregnancy and postpartum," said Huddle, a two-time Olympian in the 5,000 and 10,000 meters, who placed third at the 2016 New York City Marathon (2:28:13) in her debut at the distance. "This is supposed to be a building block toward the workload that you need for the Trials--I'm going to have to try and inch my way back a little closer to what I'd ideally do for a marathon buildup."

Huddle hasn't started a marathon since the 2020 Trials in Atlanta, which she dropped out of at the 21-mile mark. She hasn't finished a marathon since April 2019, when she lowered her personal best to 2:26:33 with a 12th-place finish at the London Marathon. However, she did run two relatively fast half marathons this year, including a fifth-place, 1:10:01 effort at the Houston Half Marathon in January.

Taylor's last marathon was two years ago in New York, where she placed sixth in 2:26:10. In September, she finished seventh in the U.S. 20K Championships in New Haven, Connecticut, in 1:08:04.

Going into the 2023 New York City Marathon, here's what the two top Americans had to say as they reflected on their postpartum experiences and goals for their first 26.2-mile race back:

They would have preferred to race the Chicago Marathon because of the timing.

Huddle, who is the former American record holder in the half marathon, 5,000 meters, and 10,000 meters, was hoping to make her postpartum comeback on a flatter, faster course like the October 8 Chicago Marathon, which would have also afforded an additional three weeks of time until the U.S. Olympic Trials. Taylor, who placed eighth at the 2020 Trials in Atlanta and owns three top-10 finishes in New York, agreed that Chicago's timing would've been more ideal. Neither of them were accepted into the professional field, however.

"We birthed humans. We were still running--it's not like we've been sitting on the couch eating Cheetos for a year," Taylor said. "It didn't work out and that's fine. I'll go where I'm wanted, so it doesn't really bother me that much--we'll still have 11 weeks until the Trials, and New York's my favorite marathon, hands down. I love the course. I love the people."

Huddle is also looking forward to racing in New York.

"They've always been happy to have me and that was important. I love racing through the city," she said. "My only concern was it's a very challenging course and there probably won't be any PRs happening, so I'll have to chase that later in the next year and a half."

A spokesperson for the Chicago Marathon said in an email message, in part, that the race officials "weigh many factors including performance standards, athlete interest, event resources, and operational considerations," when choosing athletes to accept into the professional race each year. "While our goal is to host as many athletes as possible, there are years where demand to participate exceeds the resources available and operational needs to host a professional race," the spokesperson wrote.

Huddle attributes her injury in the spring (mostly) to breastfeeding.

In March, Huddle experienced her first major bone injury of her career--a femoral stress fracture--which took her out of training for three months. After talking with her medical team, she's fairly convinced that her dietary needs weren't being met while breastfeeding. Since then, she's learned to adjust her fueling to account for what she loses not only to training, but also feeding her daughter.

"I refer to it as my body's new rules, because old me always knew how to fuel and I knew what I could handle workload-wise," Huddle said. "Now there is just more taxing the system and there's less time to mindfully refuel."

Taylor is finding much more camaraderie this time around.

When Taylor had her first daughter 13 years ago, not many fellow competitors had children. This time, however, she is finding a plethora of support from elite distance running moms.

In 2010, pro athletes also couldn't find much, if any, information about how to safely train through pregnancy and postpartum. And although solid research still lags, plenty of athletes are ready and willing to share their experiences with each other, which Taylor didn't have the first time around.

"It's become really helpful to be able to text each other and just directly ask how they handled one thing or another," Taylor says. "There isn't necessarily a lot of information, but with the network of athletes that have kids, I feel like there's more coming out now."

Huddle and Taylor each took a bit more conservative approach to training for New York this time. In the past, Taylor's peak weekly mileage could go as high as 130, but this time around she topped out around 112 miles. Similarly, Huddle's mileage prior to pregnancy would hit around 115 and this time she kept it to about 80 miles per week and substituted an Elliptigo session for a second run some days.

Their goals for Sunday run the gamut.

Despite a severe lack of sleep, Taylor's recovery from pregnancy and childbirth has gone exceedingly smoothly, she said, emphasizing that everybody's return is different and she believes she just lucked out with her genetics.

Knowing that she'll face a stellar international field on Sunday, Taylor is ready to run an aggressive race, targeting a 2:23 finish. (Her personal best is 2:24:29 from 2018 at Grandma's Marathon in Duluth Minnesota, but that was before the adventure of super shoes.)

"I think I'm in a really good position. I think I have the potential to run really well," said Taylor, who will wear Hoka Rocket X 2 shoes. "I think I can run 2:23 on a good day and that could put me in the hunt to do something, depending on how the race plays out."

Huddle has more of a wait-and-see approach, though, she notes, it is the first marathon in which she'll race in super shoes. She'll race in the Saucony Endorphin Elite shoes.

"I just don't think I'm going to be hanging with the world record holders, so I'm going to let them go do their thing," Huddle said. "I'm just focusing more on myself and just seeing what I can do."

It'll be a learning experience for the U.S. Olympic Trials.

The duo will each have a bigger fanbase than ever with their families coming to New York to support them. It's also an opportunity to see how they can organize the logistics of racing, childcare, and race prep ahead of the Trials in February.

Huddle, who is also raising money for &Mother, a nonprofit organization that supports athletes who pursue their career goals while parenting, as part of her marathon experience on Sunday, is hoping she will be done breastfeeding by February, but New York will serve as a test run in case she is not.

"I think it'll be interesting just seeing what the routine is like with my family, how we're going to shuffle everyone around with childcare and sleeping arrangements," Huddle said.

For Taylor, an additional hotel room was necessary to accommodate the whole family--and she couldn't be happier to have everybody there.

"It's going to be complete chaos," she said, laughing. "My parents are coming, so they're going to be the saving graces."

(11/03/2023) Views: 346 ⚡AMP
by Women Running
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TCS  New York City Marathon

TCS New York City Marathon

The first New York City Marathon, organized in 1970 by Fred Lebow and Vince Chiappetta, was held entirely in Central Park. Of 127 entrants, only 55 men finished; the sole female entrant dropped out due to illness. Winners were given inexpensive wristwatches and recycled baseball and bowling trophies. The entry fee was $1 and the total event budget...

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Wanyonyi nominated for World Athletics Rising Star award

World Under 20 gold medalist Emmanuel Wanyonyi has been nominated as a Rising Star by the World Athletics.

The three categories of achievements he has been slotted for include World Championships 800m silver medalist, Diamond League champion and winner in Rabat, Paris and Xiamen World cross country mixed relay champion.

In recognition of the achievements, World Athletics acknowledged;

“The nominations reflect some of the standout performances that the sport has witnessed this year, at the World Athletics Championships Budapest 23, World Athletics Cross Country Championships Bathurst 23, one-day meeting circuits and other events around the world.”

Wanyonyi, boasts of a personal best of 1:43:27 he clocked 1:44:53 and finished behind Marco Arop of Canada silver in Budapest.

Subsequently, he kicked off his Diamond League campaign with a victory in Rabat, Morocco at the end of May, followed by another triumph in Paris, France in early June.

In February, the young athlete commenced the year with a gold medal victory in mixed relays at the 2023 World Cross-Country Championships held in Bathurst, Australia. In May, he successfully defended his Kip Keino Classic title in Nairobi.

The middle-distance runner also ran a new Championship Record of 1:43.76, cruising to victory in the men’s 800m at the World Athletics Under-20 Championships in 2021 at Moi Sports Center Kasarani.

Back home, the 19-year-old is among the over 3.5milion Form Four candidates sitting for the Kenya National Examination Council (KCSE) examinations. He has undertaken the finals at Kosirai Secondary School in Nandi County.

The two others nominated under the same category are Jamaica’s Roshawn Clarke for World Championships 400m hurdles fourth place, equaled and then broke the world U20 record with 47.85 in Kingston and 47.34 in Budapest and Jamaican champion and CARIFTA Games U20 champion.

Erriyon Knighton from the USA for World Championships 200m silver medalist, US champion and Winner of Diamond League races in Florence and Oslo.

An international panel of experts will select the 2023 Men's Rising Star Award winner, and the announcement will be made on World Athletics' platforms on December 11th.

(11/02/2023) Views: 333 ⚡AMP
by World Athletics
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Lokedi keen to defend New York title as she faces off with Jepchichir, Obiri

Lokedi keen to defend New York title as she faces off with Jepchichir, Obiri.

The 2022 New York City Marathon winner Sharon Lokedi will be seeking to defend her title against a formidable women's field during the 52nd edition of the marathon slated for Sunday.

Lokedi won the race in what was her marathon debut last year, pulling away in the final two miles to finish the race in 2:23:23.

She became the eighth athlete to win the race on debut. She has, however, been dealing with an injury for the better part of the year, which forced her to withdraw from the Boston Marathon in April.

Lokedi will be up against the 2020 Tokyo Olympic gold medalist Peres Jepchirchir who will be eyeing the top prize. The 30-year-old is the only athlete to win the Olympics, the New York City Marathon and Boston Marathon.

The two-time World Half Marathon gold medalist had been unbeaten since winning Boston last year until Dutch runner Sifan Hassan defeated her in London last April.

Joining the duo will be two-time Olympic silver medalist Hellen Obiri who is fresh from a triumphant display in the Boston Marathon.

Also in the fold will be the former world record holder Brigid Kosgei and veteran Edna Kiplagat who is a two-time world champion, Boston, London, and New York City winner.

The Kenyan squad will face stiff competition from Ethiopia’s Letesenbet Gidey who is a 10,000m and half-marathon world record holder.

She will be making her New York City Marathon debut after her 2022 victory in Valencia in 2:16:49, which is the fastest women’s marathon debut in history.

Yalemzerf Yehualaw from Ethiopia and USA’s double Olympian Molly Huddle will also be in contention for the title.

Leading the men’s elite race will be 2021 winner Albert Korir who will be seeking to duplicate his heroics during the 2021 edition.

He will be joined by Edwin Cheserek who is a 17-time NCAA (National Collegiate Athletics Association) cross country champion.

2023 World Athletics Championship silver medalist Maru Teferi of Israel will be seeking to upset the Kenyan contingent as well as Ethiopia’s Mosinet Geremew.

Netherlands’s Olympic silver winner Abdi Nageeye and 2021 New York Marathon champion and Morocco's Zouahir Talbi will also be eyeing the top spot.

Three elite athletes have, however,  pulled out of the race including the defending champion Evans Chebet, his Kenyan compatriot Geoffrey Kamworor and Ethiopian Gotytom Gebreslase.

(11/02/2023) Views: 307 ⚡AMP
by Teddy Mulei
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TCS  New York City Marathon

TCS New York City Marathon

The first New York City Marathon, organized in 1970 by Fred Lebow and Vince Chiappetta, was held entirely in Central Park. Of 127 entrants, only 55 men finished; the sole female entrant dropped out due to illness. Winners were given inexpensive wristwatches and recycled baseball and bowling trophies. The entry fee was $1 and the total event budget...

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2023 NYC Marathon Men’s Preview

This year’s TCS New York City Marathon fields are very different. The women’s race is absolutely stacked — the best in race history and one of the greatest assembled in the history of the sport. If you haven’t read our women’s preview yet, go ahead and do it right now. The men’s race is more of a typical NYC field — a large diversity of nationalities with some premium East African talent at the top.

Initially, the headline showdown on the men’s side was going to be the battle betweeen 2022 champ Evans Chebet and 2017/2019 champ Geoffrey Kamworor, but both withdrew last month. Instead, the field is led by Ethiopians Tamirat Tola (the 2022 world champ) and Shura Kitata, who has twice finished as runner-up in NYC but never won. Throw in a rising Cam Levins and the debut of Edward Cheserek, and there will still be some intrigue on the men’s side, but this is without a doubt the shallowest men’s major of 2023. Here are the men to watch in Sunday’s field.

The Three Guys Who Have Won Majors Before

Tamirat Tola, Ethiopia, 2:03:39 pb (2021 Amsterdam), 32 years oldSignficant wins: 2017 Dubai, 2021 Amsterdam, 2022 Worlds

Shura Kitata, Ethiopia, 2:04:49 pb (2018 London), 27 years oldSignificant wins: 2017 Frankfurt, 2020 London

Albert Korir, Kenya, 2:08:03 pb (2019 Ottawa), 29 years oldSignificant wins: 2019 Houston, 2021 New York

When looking for a winner, the first place to start is the runners who have won a major before. Seven of the last 10 NYC men’s winners had already won a major when they won New York. Tola, Kitata, and Korir all fit that criteria, with Tola and Kitata particularly worth of note (though Korir is the only one of the trio to have won NYC before).

The world champion last year, Tola ran 2:03:40 in Valencia in December, then finished 3rd in London in April. He did drop out of his most recent marathon at Worlds in August, but it’s worth noting he was in 3rd at 37k and dropped out in the final 5k once he was no longer in medal position. He quickly rebounded to win the Great North Run on September 10 by more than a minute in 59:58. Tola has some experience in NYC, but has had the least success of the trio in New York — Tolas was 4th in his two previous appearances in 2018 and 2019.  Tola has won 3 of his career 16 marathons.

Kitata was second in NYC a year ago and was also second in 2018, when he ran 2:06:01 — the third-fastest time ever in NYC. When he’s on his game, he’s one of the best in the world — he broke Eliud Kipchoge‘s long win streak by winning the 2020 London Marathon. But Kitata is coming off one of the worst marathons of his career as he was only 14th in Boston in April. Kitata has won 3 of his 18 career marathons.

Korir won NYC in 2021 — granted, against a very watered-down field that included just one man with a pb under 2:07– and was 2nd in 2019, beating both Tola and Kitata in the process. A grinder, he most recently finished a solid 4th in Boston in 2:08:01 and will be a contender again on Sunday. Korir has won 5 of his career 15 marathons.

In my mind, there’s a roughly a 65% chance one of these guys is your winner on Sunday, with the remaining 35% split between a few slightly longer shots. Let’s get to them.

The Global Medalists

Abdi Nageeye, Netherlands, 2:04:56 pb (2022 Rotterdam), 34 years old

Maru Teferi, Israel, 2:06:43 pb (2022 Fukuoka), 31 years old 

Nageeye and Teferi have a lot in common. Both moved from East Africa to Europe as children (Nageeye from Somalia to the Netherlands when he was 6, Teferi from Ethiopia to Israel when he was 14). Both have earned global medals (2021 Olympic silver for Nageeye, 2023 World silver for Teferi). Both won a famous marathon in 2022 (Rotterdam for Nageeye, Fukuoka for Teferi). One more similarity: neither has won a World Marathon Major.

But if you’ve medalled at the Olympics/Worlds and won Rotterdam/Fukuoka, you’re pretty damn close to winning a major. Both are coming off the World Championship marathon in August, where Teferi took silver and Nageeye dropped out after 25k.

It would be a pretty cool story if either man won as it took both of them a while to reach their current level: Nageeye did not break 2:10 until his sixth marathon; Teferi did not do it until marathon #10! New York will be career marathon #20 for Nageeye (and he’s only won 1 of them) and #19 for Teferi (and he’s only won 2 of them), and runners almost never win their first major that deep into their careers. But Nageeye and Teferi have also continued to improve throughout their careers. They have a shot.

The Former NCAA Stars

Cam Levins, Canada, 2:05:36 pb (2023 Tokyo)

Edward Cheserek, Kenya, debut.

Though Levins was an NCAA champion on the track at Southern Utah — he actually beat out future Olympic medalist Paul Chelimo to win the 5,000 in 2012 — his triple sessions and mega-miles (170+ per week) suggested his body was built to withstand the pounding of the marathon. It took a few years, but Levins is now world-class, running a 2+ minute pb of 2:07:09 to finish 4th at Worlds last year, and following that up with another huge pb, 2:05:36 in Tokyo in March. He’s run faster than any North American athlete in history.

No Canadian has ever won New York, and Levins will need an off day or two by the big guns if he is to break that drought. But Levins was only 14 seconds off the win in Tokyo in March, and he may not be done improving. Of the three men seeded above him in NYC, two are coming off DNFs (Tola and Nageeye) and the other is coming off a poor showing in Boston (Kitata). If Sharon Lokedi can win NY, why can’t Levins?

Speaking of Loked, her partner Edward Cheserek is making his marathon debut on Sunday — something that is suddenly much more exciting after Cheserek took down 2:04 marathoner Bernard Koech to win the Copenhagen Half on September 17 in 59:11. While Cheserek has had a few standout performances since graduating from the University of Oregon since 2017 (3:49 mile, 27:23 10k), his professional career has largely been one of frustration following 17 NCAA titles in Eugene. In six pro seasons, Cheserek has competed in just two Diamond Leagues (finishing 15th and 7th) and never run at a global championship.

Throughout that time, Cheserek’s desire had been to stay on the track, which was one of the reasons he split with coach Stephen Haas to reunite with his college coach Andy Powell. Based on what he had seen in training, Haas believed Cheserek was better suited for the marathon and told him as much. Now, after spending time training in Kenya — 2022 NYC champ Evans Chebet is a friend and occasional training partner — Cheserek has decided to make the leap.

“A lot of people have probably got in his ear and said, look you can be really good at this if you commited to it and trained for it,” said Haas, who remains Cheserek’s agent. “…He’s going really, really well. I was super impressed with him when I was over in Kenya, his long runs, his ability to up his volume…I really think this is where he’s gonna find himself as a pro runner and I think he’s got a lot of years, a lot of races to come as a marathoner.”

What is he capable of his first time out? New York is a tough course on which to debut, but Cheserek is an intriguing wild card. In the last two years, we’ve seen unheralded former NCAA stars hang around far longer than anyone expected on the women’s side, with Viola Cheptoo almost stealing the race in 2021 and Lokedi winning it last year. The men’s races have played out somewhat differently, but if this race goes slower and Cheserek is able to weather with the surges of the lead pack, he could be dangerous over the final miles.

Promising Talents that Would Need a Breakthrough to Win

Zouhair Talbi, Morocco, 2:08:35 pb (2023 Boston), 28 years old

Jemal Yimer, Ethiopia, 2:08:58 pb (2022 Boston), 27 years old

Based on what they’ve done in the marathon so far, both of these guys need to step up a level to actually win a major. But both have intriguing potential with Yimer being the much more likely winner.

Yimer formerly held the Ethiopian half marathon record at 58:33 and just finished 4th at the World Half. He’s only finished 2 of his 4 career marathons, however. But he’s in good form. Earlier in the year, he racked up good showings on the US road scene – winning Bloomsday in May,  finishing 4th at Peachtree and winning the Utica Boilermaker in July before running 58:38 in the half in August. Most recently he was fourth  (59:22) at the World half a month ago.

Talbi, the former NAIA star for Oklahoma City who has run 13:18 and 27:20 on the track, was 5th in his debut in Boston in April, running 2:08:35 in against a strong field.

The Americans

Elkanah Kibet, USA, 2:09:07 pb (2022 Boston), 40 years old

Futsum Zienasellassie, USA, 2:09:40 pb (2023 Rotterdam), 30 years old.

There are a few other US men in New York, including 2:10 guys Nathan Martin and Reed Fischer, but Kibet and Zienasellassie are the most intriguing. Kibet is 40 years old but has churned out a number of solid results recently — 4th at ’21 NYC, 2:09:07 pb at ’22 Boston, 2:10:43 at ’23 Prague. Zienasellassie, meanwhile, has run two strong races to open his marathon career: 2:11:01 to win 2022 CIM, then 2:09:40 in April to finish 11th in Rotterdam.

Ben Rosario, executive director of Zienasellassie’s NAZ Elite team, told LetsRun Zienasellassie is running New York in part because his idol, fellow Eritrean-American Meb Keflezighi, has a deep connection to the race, winning it in 2009. The other reason? To challenge himself in terms of his in-race decision making and get some reps in an unpaced race before the Olympic Trials.

(11/02/2023) Views: 322 ⚡AMP
by Jonathan Gault
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TCS  New York City Marathon

TCS New York City Marathon

The first New York City Marathon, organized in 1970 by Fred Lebow and Vince Chiappetta, was held entirely in Central Park. Of 127 entrants, only 55 men finished; the sole female entrant dropped out due to illness. Winners were given inexpensive wristwatches and recycled baseball and bowling trophies. The entry fee was $1 and the total event budget...

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Santiago 2023 - Yarima Garcia wins Cuba's first Pan Am Games women's 100m since 1991

With the sun setting on the Andes, things were just heating up in athletics at the Pan American Games Santiago 2023 inside the Estadio Nacional Julio Martínez Prádanos, as gold, silver and bronze were awarded in the women's 100m final.

Yarima Garcia of Cuba sprinted to a time of 11.36, taking the Pan American title and the gold medal. She held off Guyana's Jasmine Abrams (11.52), who took silver. Michelle-lee Ahye of Trinidad and Tobago was the bronze medallist at 11.53.

A hushed crowd waited as the field of eight sat in the blocks, readying for the start. Garcia took the lead by the halfway mark and didn't let up, cruising to the gold medal.

Well ahead of the field, Garcia clasped her hands over her mouth in disbelief as the realization of her win began to set in.

The victory is the first win for Cuba since Liliana Allen took the title at the 1991 Games in Havana.

Mexico's Cecilia Tamayo, who won her semi-final some 24 hours ago, finished eighth in the final.

(11/02/2023) Views: 292 ⚡AMP
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Pan American Games

Pan American Games

The Pan American Games (also known colloquially as the Pan Am Games) is a continental multi-sport event in the Americas featuring summer sports, in which thousands of athletes participate in a variety of competitions. The competition is held among athletes from nations of the Americas, every four years in the year before the Summer Olympic Games. It is the second...

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New research suggests even 22-minute runs can help you live longer

Running for less than 30 minutes a day may not be enough to help you qualify for Boston (depending on variuos factors), but that certainly doesn’t mean it’s not beneficial to your health. Recent research suggests engaging in just 22 minutes of moderate to vigorous physical activity (such as easy running) can help counterbalance the negative effects of a sedentary lifestyle. 

The dangers of prolonged sitting

Many of us spend a large portion of our day sitting, whether that’s in front of our computers at work, driving in our cars or unwinding on the couch at the end of the day. There’s no doubt that over time, we’ve become much more sedentary as a society, and this very inactive lifestyle is having a significant impact on our health.

According to the study, published in the British Journal of Sports Medicine, spending more than 12 hours a day sitting can increase the risk of early death by 38 per cent for people aged 50 and over. Not surprisingly, reducing the number of hours you sit will improve your health and lower your risk of death, but for individuals who commute to their desk jobs, a certain amount of sitting is unavoidable.

The good news is, the researchers determined that even for those who sit for long periods throughout the day, just 22 minutes of exercise can dramatically reduce the risk of early death.

The study

To perform the study, researchers tracked nearly 12,000 people wearing movement detection devices for 10 hours per day. Half the participants were women and half were men, and came from Norway, Sweden and the U.S. 

Researchers followed up with the participants for at least two years or longer (the median was around five years), and their data was linked to national health registries. Out of the 12,000 participants, 805 died during the follow-up, and the researchers found that individuals who were sedentary for more than 12 hours a day had a 38 per cent higher risk of death than people who sat for only eight hours a day.

The good news is, participants who did at least 22 minutes of moderate to vigorous activity each day didn’t have an increased risk of death, even among those who were sedentary for 12 hours each day.

Of course, more than 22 minutes of physical activity each day lowered participants’ risk of death even further. For people who are highly sedentary (sitting for more than 10.5 hours per day), an additional 10 minutes of activity per day lowered their risk of death by up to 35 per cent.

What does this mean for runners?

As a runner, you likely get more than 22 minutes of physical activity on most days, but this research still makes an important point: even a short run has health benefits. It’s not uncommon for runners to skip their run altogether if they can’t fit their “full run” in, but just because you don’t have time for an hour-long run doesn’t mean a shorter jaunt around the block is a waste of time.

When it comes to counteracting the effects of a sedentary lifestyle, every little bit of activity counts, even if it’s just a short jog on your lunch break. No, it won’t help you reach a new marathon PB, but it could well help you live longer and healthier.

(11/02/2023) Views: 349 ⚡AMP
by Brittany Hambleton
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Caster Semenya says World Athletics president Seb Coe damaged her life

Caster Semenya has claimed that World Athletics damaged her personally and professionally through the hormone suppression medication that she had to take for six years.

In her new book, The Race to Be Myself, two-time Olympic champion Caster Semenya has revealed how World Athletics seemingly destroyed her life and she singled out President Seb Coe.

In her book, which was published on Tuesday, October 31, the South African claimed that they (World Athletics) damaged her personally and professionally through the hormone suppression medication she was required to take for six years. As reported by The Telegraph, Semenya explained how Coe had something against her.

“With me and Sebastian, it’s personal. He has something against me – that’s how I feel, and no one can change my mind,” Semenya writes.

She started her professional career at 18 and her hyperandrogenism, which comes under the technical label of DSD (differences in sexual development), caused a dilemma in the world of athletics. In her book, she sets the record straight that she was born with a vagina but no womb and internal testes.

After her victory at the World Championships in 2009, World Athletics noted that she could only be allowed to compete if she suppressed her testosterone levels below 10 nmol/L.

However, the restriction was lifted in 2016 after another DSD athlete – Indian sprinter Dutee Chand – brought a legal challenge against the rule.

“The man (Coe) couldn’t help himself. Coe has always struck me as a small man, unsure of himself. He couldn’t stand being questioned about the regulations or me in particular.

He could barely say my name in interviews … My thoughts are that he should concentrate on doing the job he said he would do.

Clean up the sport … Everybody knows there is a systemic doping issue in athletics, and the IAAF has made a mess of dealing with it,” Semenya narrates.

Follow the Pulse Sports Kenya WhatsApp Channel for more news. 

Meanwhile, Semenya noted that she will never again take hormone suppressants – to which she attributes side effects such as weight gain, cramps, and the weakening of bones – in order to race.

She disclosed that she did not know about her DSD condition until it was made public in 2009, soon after that first World Championship gold in Berlin.

“I found out, along with the rest of the world, that I did not have a uterus or fallopian tubes. I would say I was being treated like an animal, but I grew up tending to my family’s livestock, and we treated them with more respect than that,” she explained.

(11/01/2023) Views: 335 ⚡AMP
by Abigael Wuafula
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Reigning Olympic marathon champion Peres Jepchirchir will be eyeing her second win in the streets of New York and she will be banking on her super shoes to propel her to victory

Peres Jepchirchir is banking on her Ksh 75,275 super shoes to propel her to victory at the New York City Marathon.

Reigning Olympic marathon champion Peres Jepchirchir is one of the key headliners at Sunday’s New York City Marathon.

Jepchirchir will be eyeing her second win in the streets of New York and she will be banking on her super shoes to propel her to victory.

The 2022 Boston Marathon champion clinched her first victory in the streets of New York in 2021 and intended to defend her title last year but an injury setback saw her postpone her title defense to this year.

She hopes her super shoes will work wonders for her like they did for Tigst Assefa who broke the women’s world record at the Berlin Marathon. The super shoes also worked for Kelvin Kiptum on his way to victory at the Chicago Marathon where he also broke the world record.

Because she’s sponsored by Adidas, she had preliminary access to the recently-released Adizero Adios Pro Evo 1—the ultralight but expensive, Ksh 75,275, the latest player in the super shoe game. She used the shoes while winning at the World Road Running Championships in Riga, Latvia.

“I was one of the early testers for the shoe when Adidas was first developing it. I was impressed by how much technology was in the shoe, despite it being so light.

I expect (the shoe) to continue to help me achieve my peak performance I am confident these shoes give me the best possible chance of winning in New York,” she told Runner’s World.

Jepchirchir also explained that the streets of New York are one of her favorite places to run and she will be keen to record her second win.

She opened her season with a third-place finish at the London Marathon before winning the Half Marathon in Riga.

More imminently, Jepchirchir has her sights set on earning her second New York City Marathon title. She says she’s excited to do some people-watching and take in the views of the city, but above all, she’ll look to capitalize on her fitness.

Coming out of an injury setback, she wants to test her prowess one more time against a strong field.

“I am finally feeling like my strongest self again. I am eager to show what I can achieve in one of my favorite races in the world,” she said.

(11/01/2023) Views: 325 ⚡AMP
by Abigael Wuafula
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TCS  New York City Marathon

TCS New York City Marathon

The first New York City Marathon, organized in 1970 by Fred Lebow and Vince Chiappetta, was held entirely in Central Park. Of 127 entrants, only 55 men finished; the sole female entrant dropped out due to illness. Winners were given inexpensive wristwatches and recycled baseball and bowling trophies. The entry fee was $1 and the total event budget...

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Record-Holder Weini Kelati looking for 3-peat at Manchester Road Race

Manchester Road Race women's course record-holder Weini Kelati has committed to defend her back-to-back titles this Thanksgiving.

The Manchester Road Race Committee announced today that Kelati's manager recently confirmed that the 26-year-old will be at the starting line when the 87th Manchester Road Race takes place on Thanksgiving Day.

Kelati in 2021 won the women's championship in 22:55 while shredding more than a minute off the prior mark of 23:57 held by Buze Diriba. She ran with the men's leader pack for much of that race and finished in 18th place overall.

An 11-time All-American runner when she competed for the University of New Mexico, Kelati also won the MRR last year. Her time of 23:39 at the 2022 MRR rates as the second-fastest time run by a woman on the 4.748-mile Manchester course.

"Weini is an amazing athlete with exceptional grit, speed and endurance who has had two incredible performances at our road race," said Dr. Tris Carta, the president of the Manchester Road Race Committee. "We are very excited that she is coming back to Manchester for the third straight year."

Kelati was born in Eritrea and became a U.S. citizen in 2021. She now calls Flagstaff, Arizona, home. She was the NCAA Division I champion in cross country and the 10,000 meters while in college. Kelati won the 2023 USATF 10K women’s championship in September with a time of 31:57, and earlier this year she ran a personal best time of 31:04 for the 10,000 meters.

The 87th Manchester Road Race, which will take place at 10 a.m. on Thanksgiving Day (Nov. 23), has been named a 2023 World Athletic Label Event by World Athletics, the international governing body for the sport of track and field. It is one of only 238 races in the world, and 15 in the United States, to receive that designation, which recognizes an event’s commitment to anti-doping and clean sport.

The road race is run on a loop course through Manchester's central streets and starts and finishes on Main Street, in front of St. James Church.

(11/01/2023) Views: 275 ⚡AMP
by Chris Dehnel
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Manchester Road Race

Manchester Road Race

The Manchester Road race is one of New England’s oldest and most popular road races. The 86th Manchester Road Race will be held on Thanksgiving Day. It starts and finishes on Main Street, in front of St. James Church. The Connecticut Sports Writers’ Alliance recently honored the Manchester Road Race. The CSWA, which is comprised of sports journalists and broadcasters...

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Courtney Dauwalter completes 100K race with her mom

After her historic year in ultra-trail, how could Courtney Dauwalter possibly squeeze in another success this season? The answer, it seems, was to add another Dauwalter.

The American trail-running legend, who in 2023 became the first athlete to win Western States, Hardrock 100 and UTMB in the same season, realized her long-held goal of completing an ultramarathon with her mother, as she and Tracy Dauwalter crossed the finish line of the 100K course at Arizona’s Javelina Jundred this weekend.

The Javelina 100K course consists of three loops that take runners through trails northeast of Phoenix. The route features rolling singletrack through the Sonoran Desert, leading past giant saguaro cactus and granite boulders in and around McDowell Mountain Regional Park.

The elder Dauwalter crossed the finish line in 17 hours, 38 minutes and 33 seconds, one second ahead of Courtney. The Dauwalter duo just cracked the top 100 in the 100K women’s division, landing in 98th and 99th place. They finished in 180th and 181st place overall among the 100K’s 301 finishers.

Before the pair toed the start line Saturday, Courtney shared in an Instagram post that it has been a “dream” of hers to run an ultramarathon with her mother.

“Last year we tried a 50 mile race together in Minnesota but got cut off for time. We decided that was just one part of our story together and are now back trying to get that sweet, sweet finish line,” she wrote.

While crossing the finish line was a triumph for the mother-daughter team, the overall effort was a fuller family affair, with Courtney’s husband, Kevin Schmidt, and her father, Dick Dauwalter, crewing the duo.

“Kevin and my dad are back on crew duty so I have no doubt we’ll be plenty taken care of,” wrote Courtney.

A subsequent Instagram post showing the mother and daughter celebrating their accomplishment drew a long list of commenters sharing their congratulations—and more than a few remarks about where the younger got her famously winning smile.

“It’s not hard to see where @courtneydauwalter gets her awesome smile from,” wrote one wellwisher. Added another: “Who the heck is their dentist?”

It was also an unforgettable race for the 100K’s top finishers. Topping the men’s podium in the 100K race in 7:15:53 was Rajpaul Pannu, who broke the course record set last year by Scott Traer (7:31:46). Anna Kacius, the top women’s finisher, placed second overall in 8:13:07, beating the course record set last year by Lotti Brinks (8:36:01).

Jonathan Rea ran 12:43:10 to break the 100-mile course record set last year by Dakota Jones (12:58:02).  Heather Jackson won the women’s 100-miler in 14:24:47.

 

(11/01/2023) Views: 400 ⚡AMP
by Paul Baswick
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Pan American Games race walk course found to be 3 km short

A failure to measure the course at the 2023 Pan American Games leaves several female athletes out of Olympic qualification in the 20 km race walk.

It was a rocky start to the first day of athletics at the 2023 Pan American Games in Santiago, Chile, on Sunday, when the women’s 20 km race walk course was found to be three kilometers shorter than the prescribed distance.

This unexpected lack of accurate course measurement led to officials quashing the finishing times, throwing the entire event into disarray. Race officials initially thought first-place finisher Kimberly García of Peru had broken the world record when she finished in an astounding time of one hour, 12 minutes and 26 seconds–11 minutes faster than the existing world record.

Confusion arose when all of the top 12 competitors finished inside the world record mark and significantly inside the Olympic 20 km race walk qualification standard of 1:29:20.

García, who had already secured a place in the Paris 2024 Olympics, told reporters she sensed something was off early in the race. “I realized it since the first kilometer,” García told the Associated Press. “The time did not coincide with the distance.”

The race walks in the Pan American Games were critical for North and South American athletes aiming to qualify for the upcoming Paris Olympics. Athletes could secure their spots by meeting the entry standard time or by earning World Athletics ranking points.

The Santiago 2023 organization committee laid the blame for the distance blunder at the Association of Panamerican Athletics (APA). In their statement, Santiago 2023 organizers explained, “The APA is the only organization authorized to carry out measurements, and therefore is responsible for the official distance of the competition. We deeply regret the inconvenience for the athletes, their coaches, the public and the attending press, but this situation cannot be attributed to the organizing committee.”

As a result, race organizers quickly re-measured the course for the men’s race, which created a nearly one-hour delay for the men’s start.

This is only the second time in the last 90 years that an official Olympic athletics event was mismeasured at a continental championship. At the 1932 Olympics in Los Angeles, the men’s 3,000m ended up being the men’s 3,400m steeplechase when the man in charge of the lap count lost track–something they do not have to worry about nowadays, in the era of electronic measurement.

The women’s 20 km race walk times were officially deemed invalid, meaning they will not be eligible for 2024 Olympic qualification.

(10/31/2023) Views: 317 ⚡AMP
by Marley Dickinson
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Pan American Games

Pan American Games

The Pan American Games (also known colloquially as the Pan Am Games) is a continental multi-sport event in the Americas featuring summer sports, in which thousands of athletes participate in a variety of competitions. The competition is held among athletes from nations of the Americas, every four years in the year before the Summer Olympic Games. It is the second...

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Kenenisa Bekele says his best is yet to come

For the last 20 years, Ethiopia’s Kenenisa Bekele has carved his legacy in distance running, winning three Olympic golds and 19 world championship titles on the track and in cross country. When he transitioned onto roads, his success continued, winning the Berlin Marathon twice and clocking the third-fastest time in history (2:01:41). In recent years, Bekele has acknowledged the difficulty of the marathon, but the 41-year-old believes his best is yet to come.

In an exclusive interview with Olympics.com, Bekele said he isn’t done yet, and that he is driven by the belief that he can excel in the marathon. “I never achieved my maximum effort in the marathon,” said Bekele. “I train hard, but I’ve been struggling for a long time with injury–I’ve never finished my [marathon] training in a good way.”

Bekele’s personal best of 2:01:41 from the 2019 Berlin Marathon stands as the third-fastest time in history, only trailing the Kenyan pair of Kelvin Kiptum, the new world record holder, and Eliud Kipchoge. Despite track and field fans suggesting that his best days might be behind him, Bekele remains undeterred, knowing his potential and what lies ahead in the marathon.

“My mind tells me that I can still do better in the marathon. The Olympics is in front of us…maybe [Paris] will be my last Olympics.

As Bekele gears up for the 2023 Valencia Marathon on Dec. 3 (known as one of the fastest record-legal courses in the world), he has aspirations to reach the 2024 Paris Olympics. With 43 Ethiopian men already having achieved the Olympic standard of 2:08:10, Bekele will need a time of 2:04:30 or faster to put himself in a position for Olympic selection.

“I know that Valencia is very fast. And [on the entry list] there are many strong competitors from different countries, so the expectations are very high,” said Bekele.

The Ethiopian marathon team for Paris is rumoured to be selected by January 2024. 

If Bekele can reach Paris, it will be a full-circle moment for one of the best distance runners in history. Paris was the destination where he won his first World Championship medal on the track, and the location of his first marathon, in 2014. 

After two decades with Nike, Bekele recently signed a new deal with the Chinese running brand Anta. The Valencia Marathon will be his first career marathon not wearing the Nike swoosh.

(10/31/2023) Views: 363 ⚡AMP
by Marley Dickinson
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Ethiopia's Kemal Husen Wins Dublin Marathon In Course Record 2:06:52

Belfast man Stephen Scullion finished third in the men's race at the Dublin Marathon as Ethiopian winner Kemal Husen set a new course record of two hours six minutes and 52 seconds.

Husen went to halfway in 1:02.56 and eventually bettered Othmane El Goumri's 2019 mark by one minute and 14 seconds.

Uganda's Geofrey Kusuro was second in 2:10.45 with Scullion clocking 2:11.51.

Scullion won the concurrently run Irish Championship with Ann-Marie McGlynn taking the national women's title.

Ethiopia's Amente Negash won the overall women's race in a personal best of 2:26.22 as she was 42 seconds ahead of Kenya's Joan Kipyatich with another Ethiopian Genet Abdurkadir a further 45 seconds back in third.

Kenya's Peninah Jerop was fourth in 2:29.06 with 43-year-old Strabane-based McGlynn, who set her personal best of 2:29.34 in 2021, thrilled with her performance in fifth as she clinched the Irish national marathon title for the first time with a 2:34.13 time.

North Belfast athlete Gladys Ganiel, 46, was second in the Irish Championship as she took eighth overall in 2:37.08 - 26 seconds outside her personal best set in Dublin four years ago - while Donore's Sorcha Loughnane was the next woman over the line as she completed the podium positions in the national event.

'I needed to believe in myself again'

After finishing overall Dublin runner-up in a time of 2:12.01 in 2019, Scullion secured another podium spot as he produced his second fastest marathon and his quickest run over the 42km distance since his Irish record performance of 2:09.49 in London three years ago.

The 34-year-old Belfast man went to halfway in 1:05.37 and maintained his form impressively in the damp conditions to hold off Kenya's Kimal Kipruto for the final overall podium position by four seconds.

'I needed to believe in myself again'

After finishing overall Dublin runner-up in a time of 2:12.01 in 2019, Scullion secured another podium spot as he produced his second fastest marathon and his quickest run over the 42km distance since his Irish record performance of 2:09.49 in London three years ago.

The 34-year-old Belfast man went to halfway in 1:05.37 and maintained his form impressively in the damp conditions to hold off Kenya's Kimal Kipruto for the final overall podium position by four seconds.

Scullion qualified for the Tokyo Olympics only to drop out amid the searing heat in Sapporo but the Dublin performance should give him renewed belief that next year's Paris Games is an achievable target for him even though the qualifying mark is a penal 2:08.10.

As was the case before Tokyo, there is another route to Paris which will enable athletes who secure top-five finishes in one of the globe's 14 platinum marathons, which include the likes of London, New York, Chicago and Berlin, to earn qualification.

Another Ethiopian, Asefa Bekele, was also under 2:12 as he clocked 2:11.57 to take fifth.

Leevale's Ryan Creech was second in the Irish Championship as he ran 2:14.08 - a minute and five seconds outside his personal best - for seventh overall with Newcastle AC's Ryan Forsyth completing the national event podium spots as he was eighth overall in an impressive 2:14.43 on his marathon debut.

Husen's course-record winning men's time also took one minute and 17 seconds off his previous personal best set when he placed sixth at the Dubai marathon in February.

The Ethiopian's task was made easier after last year's winner Morocco's Taoufik Allam dropped out early on with an apparent hamstring injury.

Kildare man Patrick Monahan earned his seventh wheelchair race victory in Dublin as he clocked 1:41.04.

Monahan will be back in action at next Sunday's New York Marathon where he has previously achieved a top-five finish.

(10/31/2023) Views: 381 ⚡AMP
by John Haughey
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KBC Dublin Marathon

KBC Dublin Marathon

The KBC Dublin Marathon, which is run through the historic Georgian streets of Dublin, Ireland's largest and capital city.The course is largely flat and is a single lap, starting and finishing close to the City Centre. Conditions formarathon running are ideal....

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Three exercises to make you a winter running machine

Winter running in Canada is challenging. If you aren’t struggling through snow drifts, you’re probably navigating icy sidewalks or debating how many layers will keep frostbite away. While running in snow and on uneven winter terrain can be a great tool for building both physical and mental strength, it can be hard to switch from smooth summer pathways to trekking over icy obstacles. Adding a few simple strength exercises can set you up for success, no matter the weather.

These exercises help runners prepare for winter conditions by improving flexibility, balance, strength and stability. They also reduce the risk of common winter running injuries and enhance your overall performance during the colder months.

1.- Bulgarian split squats

Bulgarian split squats target the quadriceps, hamstrings and glutes–essential muscle groups for maintaining stability and generating power while running. These muscles play a crucial role in controlling your movement, especially in slippery or uneven winter conditions. For this exercise, you’ll need a bench and a sturdy chair or elevated surface of some kind.

Lift one leg and place the top of your foot on the bench behind you, with your other foot on the ground slightly in front of you. Keep your upper body upright and engage your core for balance.

Bend your front knee to lower your body. Your rear knee should gently touch the ground or come close to it, but make sure to move with control. Make sure your front knee is directly above your ankle.

Keep your back knee pointing toward the ground and your torso upright throughout. Push through your front heel to return to the starting position. Work up to three sets of 10-15 repetitions per leg.

2.- Calf raises/heel drops

Building strong calf muscles will improve your ability to react and adapt to uneven and unpredictable terrain. Eccentric loading, or the active lengthening of muscle under an external load, is a common way to create indestructible calves.

Stand on one foot on an elevated surface like a stair or box, holding onto a wall or railing for support.

Slowly rise onto your toes, hold for a second, and slowly lower, letting your heel drop below the box or step.

Aim for 15-20 repeats on each foot. Once this feels comfortable, consider adding weight by holding dumbbells.

3.- Single-leg balance

Single-leg exercises boost functional strength, which is essential for navigating snow, ice and other winter-related obstacles.

Stand with feet hip-width apart. Try turning your legs outward without moving your feet, effectively “screwing” your feet into the ground. You should feel the arch of your feet start to come up slightly.

Engage your glutes, push your hips forward slightly and engage your core, keeping your shoulders relaxed and down. Hold this for 30 seconds. Next, engage your legs and core, and slowly raise one leg into the air (a few inches is high enough to start).

Hold this pose as long as you can without falling. Once you’re able to balance on each side for 30 seconds, you can challenge your balance more by looking around (up, down and side to side) while you’re standing, moving your arms around and eventually closing your eyes.

While these exercises can be especially useful for winter running, they are also beneficial for overall running performance and injury prevention throughout the year. Try tacking them on to the end of your harder running or speedwork days, making sure to leave rest days for recovery.

(10/31/2023) Views: 323 ⚡AMP
by Keeley Milne
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Kenyan athletes Limo Kiprop and Kellen Waithira won the 14th Casablanca International Marathon on Sunday

Kenyan athlete Limo Kiprop won the 14th Casablanca International Marathon on Sunday, after setting a time of 2:13:29.

Second place went to Moroccan Mohamed Talhaoui (2:13:35), while his compatriot Mountacer Zaghou (2:17:04) came third.

Among the women, Kenyan Kellen Waithira came in first place, with a time of 2:29:46. She beat her compatriot Paskalia Chipkorir (2:31:51) and Ethiopian Gode Chala Jijo (2:37:39).

In the Half-Marathon and the 10 km race, the men's and women's podiums were 100% Moroccan.

As for the men's Half-Marathon podium, it is made up of Abdelkarim Benzahra (1:02:52), Brahim Khalyfah (1:02:58) and Fathi Abdenasir (1:03:44), while among the men ladies, Fatima-Zhahra Ouhrisse (1:15:53), Fatiha Benchatki (1:16:19) and Aziza Alaoui Selsouli (1:16:53) occupied the first three places.

Regarding the 10 km race (men), it was won by Jamal Hitrane (28:00), who beat Hicham Wassmi (28:01) and Elayadi Zaroual (28:02). Among the women, Wafa Zaroual (33:07) came in first place ahead of Soukaina Bouadoud (34:23) and Soumia Sanad (34:31).

The organizers of the Casablanca International Marathon have achieved a record participation in the 14th edition, estimating the number of participants at nearly 10,500, from 38 countries.

The Casablanca International Marathon is the result of a partnership between the municipality of Casablanca and a set of major partners, including the Wilaya of the Casablanca-Settat region, the Council of the Casablanca-Settat Region, the Prefectural Council of Casablanca , the Royal Moroccan Athletics Federation through the Casablanca Athletics League and the local development company, Casablanca Events & Animation.

(10/30/2023) Views: 341 ⚡AMP
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Marathon de Casablanca

Marathon de Casablanca

Since 2008, the city of Casablanca put the name on the agenda of international marathons. 42 kilometers of endurance and perseverance for a wave of happiness on arrival. Organized by Casablanca Events and Animation, the 14th edition of the International Marathon of Casablanca promises a trans-generational sporting program and a new sports course including: A Marathon, a half marathon, a...

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Records smashed in Malaga Half Marathon

Kenyan runners Geofry Toroitich and Boniface Kibiwott set new records in the men's category and Caroline Nyaguthii and Veronica Loleo in the women's during a windy day in the city.

The 32nd edition of the TotalEnergies Malaga Half Marathon saw records smashed left, right and center. In fact, four records were broken, exclusively by Kenyan athletes, as the race unraveled on the streets of Malaga city on Sunday morning.

In the men's category, Geofry Toroitich, with a time of 59:13, and Boniface Kibiwott (59:23) shattered the race record, beating Josphat Kiptoo Chumo's 2022 time by one minute and 22 seconds.

An early lead

Despite the headwinds in the first section, the race started well for both, with the five-kilometer mark reached in 13:52, and the 10-kilometer point at 27:58. By the 15-kilometer mark (at 2:48 per kilometer), the leading duo was already firmly established.

In the women's race, compatriots Caroline Nyaguthii (1h.07:36) and Veronica Loleo (1h.08:03) also set new records for the event. Both athlete's times far surpassed the previous mark of 1h.10:20.

Long straights and few curves

As evidenced by the new times, the Malaga Half Marathon features an ideal course - starting and finishing at the city's athletics stadium - for setting records, with long straights, only six curves and minimal elevation changes.

The route was mostly flat, along the Malaga coast and around the port, with just one steep incline at the end of Paseo de los Curas.

With some six thousand athletes participating in the race, the event has become one of Spain's top half marathons and the 22nd fastest in the world.

(10/30/2023) Views: 392 ⚡AMP
by Pedro Luis Alonso
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Malaga Half Marathon

Malaga Half Marathon

The TotalEnergies Malaga Half Marathon is a popular destination race in the beautiful coastal city of Málaga. It is one of the fastest half marathons in the world, with records set in the 2023 edition of 59'13" for men and 1h07'36" for women. It's one of the flattest half marathons in the world, with only a 7-meter elevation difference between...

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Alphonce Kigen and Everlyne Chirchir triumph at Standard Chartered Nairobi Marathon

Alphonce Kigen and Everlyne Chirchir are the winners of the 20th edition of the Standard Chartered Nairobi Marathon held Sunday in the capital.

For the third year in a row the races started and finished at the Uhuru Gardens along Langata Road with the event attracting over 22,000 participants.

Kigen triumphed in 2:10:18 in the men’s race ahead of Moses Mwangi who finished second in 2:10:26 with Patrick Kipchirchir settling for third in 2:11:59.

"The race was somehow comfortable and I did not face alot of competition. I believe with good training you can achieve good results," said Kigen who finished second in 202.

Making his debut over the full marathon, Mwangi was impressed with his second-place finish.

"I was making my debut and it has shown me I can make in marathon," said Mwangi.

In the women's event, Chirchir clocked 2:24:31 ahead of Martha Simiyu who finished second in 2:26:45 with Aurelia Cherotich coming home third in 2:26:49

"I had prepared well for the last three months. Last year I won half marathon and this year I decided to try the full marathon. My target is to compete at the marathon majors," said the Keringet-based Chirchir.

Justus Kiprop took top honors in the men's 21km race after clocking 1:02:39 ahead of Jackson Kipleting (1:02:43) a d Asbel Kiplimo (1:03:02) who placed second and third respectively.

"I had trained very well and I was ready for today's race. I am happy to have won. I started racing last year and I am now looking forward to the next race," said Kiprop.

Iten-based Jackline Chelal reigned supreme in the women's half marathon after timing 1:11:18

Edith Chepchumba finished second in 1:11:55 with Nancy Jepleting clocking 1:12:18 to finish third.

"I was not expecting to win in my first time competing in this race. This is part of my preparations for Valencia Marathon," said Chelal.

Stanley Njihia took the men's 10km title in 28:36 with Loice Chemnung claiming the women's title in 31:54.

(10/30/2023) Views: 363 ⚡AMP
by Gilbert Kiprotich
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NAIROBI MARATHON

NAIROBI MARATHON

Nairobi Marathon is an annual road running competition over the marathon distance held in October in Nairobi, Kenya. First held in 2003, the competition expanded and now includes a half marathon race along with the main race. It was part of "The Greatest Race on Earth", fully sponsored by Standard Chartered Bank....

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Ethiopian, Kenyan runners win golds at 2023 Beijing Marathon

The 2023 Beijing Marathon took place in Beijing, capital of China, on Sunday morning. 

Ethiopian Deresa Geleta Ulfata and Kenyan Vibian Chepkirui took the men's and women's golds respectively.  

In the men's event, Ethiopia's Ulfata Deresa Geleta finished first in the men's group, clocking two hours, seven minutes and 41 seconds, with China's Chen Tianyu finishing seventh.  

The women's race saw a Kenyan clean sweep on the podium, as Chepkirui won the women's gold in 2:21:57, followed by Janet Ruguru and veteran Helah Kiprop in second and third places. China's Lu Ying finished fourth in 2:27:49.  

The 41st edition of the Beijing Marathon featured some 30,000 runners, who started from Tiananmen Square and headed west past the Forbidden City, then continued north through streets until eventually reaching the finish line at the Bird's Nest Stadium.  

(10/30/2023) Views: 383 ⚡AMP
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Beijing Marathon

Beijing Marathon

The Beijing Marathon is an annual marathon held in Beijing, People's Republic of China. The race was first held in 1981 and has been held every year since. The race begins at Tiananmen Square and finishes at the National Olympic SportsCenter stadium. Beijing Marathon is now a full marathon only marathon race. At the 2009 edition of the race, 4897...

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Defending champion Brimin Misoi and Buzunesh Gudeta take titles at the Mainova Frankfurt Marathon

Brimin Misoi and Buzunesh Gudeta were crowned champions of what proved to be the highest quality race in the history of the Mainova Frankfurt Marathon in terms of combined winning times. Misoi of Kenya retained the men’s title in the 40th anniversary event, crossing the finish line in the Festhalle in 2:04:53, the second fastest performance ever in the race’s history. He became the first man since compatriot Wilson Kipsang won two consecutive Mainova Frankfurt Marathon titles, beginning in 2010. The Ethiopians Mulugeta Uma and Guye Adola finished second and third in 2:06:47 and 2:0:7:44 respectively.

 In windy and wet conditions, Buzunesh Gudeta achieved the second fastest women’s time ever in the event with 2:19:27, missing the course record by 17 seconds. Winfridah Moseti made a big improvement on her own personal best to finish second in 2:20:55 while her fellow Kenyan Sharon Arusho also ran her fastest ever marathon for third place in 2:22:07. Five women broke 2:25, making this one of the best women’s races in terms of strength in depth in the race’s history. The first four all set personal bests.

 The combined winning times of the women’s and men’s champions came to 4:24:20, the fastest aggregate time ever in Frankfurt. The 40th anniversary race had 13,258 participants from 115 countries. Taking into account events held in conjunction with the marathon, the organizers had a total of 24,293 participants.

 “I’m very happy with the anniversary edition and take my hat off to our top athletes. Given the conditions, they’ve produced excellent times,” said race director Jo Schindler, while the new co-ordinator of the elite field, Philipp Kopp, taking over the role from his late father Christoph, reflected on a successful start: “Despite the difficult conditions, we’ve seen top level, international performances. That says a lot for Frankfurt and its fast course. From 35 kilometres it wasn’t easy with a headwind and rain and the road surface was also very slippery.”

 Men’s Race

 Brimin Misoi retained his title as Frankfurt champion: “It’s a great feeling to have won here for a second time. From 35 kilometres it was tough,” commented the men’s winner. Last year’s champion triumphed with a personal best of 2:04:53. He was looking to make a decisive move soon after going through halfway in 61:38. When he increased the pace at 23 kilometres, only the Ethiopian Guye Adola was able to go with him. Five kilometres later, Misoi had also dropped him.

 For a long time Brimin Misoi was on schedule to break the course record of 2:03:42, set by Wilson Kipsang in 2011. But in the final five kilometres the weather conditions with wind and increasing rain took their toll. The Kenyan’s victory was, however, never in doubt. By the time he was on the red carpet in the Festhalle, running towards the finish line, he had a lead of almost two minutes.

 Simon Boch of Germany finished as the best European though also with disappointment. In the first half he was on course to run under the Olympic qualifying time of 2:08:10. He went through halfway in 63:59 but by 30 kilometres he had lost time and was then clearly slowing down. “Unfortunately I never felt really good in the race. Our group had broken up by the 30k mark,” explained Boch, who finished ninth in 2:12:32.

 Women’s Race 

Bizunesh Gudeta ran close to the course record with an outstanding performance in the event’s 40th edition. The 26-year-old took a big slice off her personal best with 2:19:27, an improvement of more than three minutes. “I never thought that I could produce a performance like that. I’ve never been so happy.”

Over the second half she increasingly took charge of a tight leading group. Kenya’s Winfridah Moseti was able to stay with her until 25 kilometres. Gudeta then attacked again and from there was unchallenged in the lead and for a time also had her sights on the course record. Ultimately she finished 17 seconds outside Valary Aiyabei’s performance of 2019. That didn’t quell the celebrations inside the Festhalle. Gudeta led the way by dancing, once across the finish line, still wearing one shoe while waving with the other in her hand. There were also strong performances behind her: Winfridah Moseti finished second in 2:20:55 and fellow Kenyans Sharon Arusho and Viola Jelegat Kibiwott took third and fourth in 2:22:07 and 2:22:57 respectively and all setting personal bests.

For much of the race Miriam Dattke of Germany was running the kind of tempo which would bring her a finishing time of 2:24 to 2:25. She went through halfway in 72:11 and was still on that schedule at 30 kilometres. She then slowed markedly over the last 10km but struggled on to finish eleventh in 2:28:12. As with her compatriot Simon Boch among the men, Dattke finished as the leading European woman.

RESULTS

 Results, Men:

 1 Brimin Misoi KEN 2:04:53

2 Mulugeta Uma ETH 2:06:47

3 Guye Adola ETH 2:07:44

4 Albert Kangogo KEN 2:08:10

5 Dominic Letting KEN 2:08:23

6 Isaac Lelei KEN 2:09:32

7 Frederick Kibii KEN 2:09:33

8 Edwin Tuitoek KEN 2:12:16

9 Simon Boch GER 2:12:32

10 Soufiyan Bouqantar MAR 2:12:44

11 Mario Bauernfeind AUT 2:12:49

12 Tom Anderson GBR 2:12:52

 Women:

1 Buzunesh Gudeta ETH 2:19:27

2 Winfridah Moseti KEN 2:20:55

3 Sharon Arusho KEN 2:22:07

4 Viola Kibiwott KEN 2:22:57

5 Agnes Keino KEN 2:23:44

6 Paskalia Jepkogei KEN 2:26:14

7 Visiline Jepkesho KEN 2:26:20

8 Naom Jebet KEN 2:26:48

9 Magdalyne Masai KEN 2:27:19

10 Medina Armino ETH 2:27:54

11 Miriam Dattke GER 2:28:12

12 Viktoriia Kaliuzhna UKR 2:28:23

13 Matea Parlov Kostro CRO 2:28:37

(10/29/2023) Views: 358 ⚡AMP
by World Athletics
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Mainova Frankfurt Marathon

Mainova Frankfurt Marathon

Frankfurt is an unexpectedly traditional and charming city, with half-timbered buildings huddled in its quaint medieval Altstadt (old city), cosy apple wine taverns serving hearty regional food, village-like neighbourhoods filled with outdoor cafes, boutiques and street art, and beautiful parks, gardens and riverside paths. The city's cache of museums is second in Germany only to Berlin’s, and its nightlife...

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Foot Pain When You’re Running? This Issue May Be to Blame

These mysterious bumps can cause discomfort and pain, but prevention and early treatment can help you stick to your training schedule.

Picture this: You’re blissfully clocking your miles on a Saturday morning until you feel a small but growing pressure on top of your foot. It’s slight, so you ignore it, but over time that discomfort starts to become more noticeable—and once you take your running shoes off at home, you notice a bulb-like bump on your foot.

What gives? You could have what’s known as a ganglion cyst. These sometimes painful bumps aren’t often talked about in the running community, but they’re one of the most common soft tissue masses found in the foot and ankle, per a 2023 review in the Journal of Clinical Orthopaedics and Trauma. Plus, they can derail your training if not addressed.

Here’s everything you need to know about ganglion cysts as a runner, including how to prevent and treat them. 

How might a ganglion cyst show up in runners?

A ganglion cyst develops slowly over weeks or months, but it may grab your attention during a run. 

“There will be some soreness associated with a ganglion during a run due to shoe pressure against it,” says Karen A. Langone, D.P.M., a Southampton, New York-based spokesperson for the American Podiatric Medical Association and podiatrist who specializes in sports and fitness medicine. “You might notice a lump on the foot, which can worsen during the run.” 

That lump on your foot can be easy to confuse with a number of other conditions. Found along a tendon or near a tendon, a ganglion cyst can be mistaken for an exostosis, for example, which is a benign (noncancerous) bone tumor, per the Cleveland Clinic. 

“It might also be confused with a stress fracture of a metatarsal bone,” says Alex Kor, D.P.M., a spokesperson for the American Podiatric Medical Association, a podiatrist at Hendricks Regional Health in Danville, Indiana and team podiatrist for the athletic programs at Butler University. A metatarsal stress fracture is a break in the bone from repeated injury or stress, which can be caused by running. 

What is a ganglion cyst?

On the other hand, ganglion cysts are noncancerous bumps that usually appear along your tendons or the joints of the wrists or hands, but they can also occur in ankles and feet, according to the Mayo Clinic. They’re filled with a jellylike fluid. 

“A ganglion cyst, like any mass, makes the runner’s foot feel tight,” says Kor. “The pain can be characterized as dull or sharp if mileage is extended or there is increased shoe pressure.” 

This cyst is usually caused by a bony point that’s exacerbated by shoe pressure (and possibly by your foot swelling at the end of a run), a tendon that gets overused (which may be the result of tendonitis), or from acute trauma. The fluid in the tendon sheath can “leak out” after overuse or trauma to form the ganglion cyst, adds Kor.

Once one of these things occurs, the inflammation within the tendon sheath accumulates in one area and worsens, forming the ganglion cyst. 

Although they’re filled with fluid, they can feel firm to the touch, per Yale Medicine. They can be as small as a pea or as large as an inch in diameter. Sometimes, they can affect joint movement and cause pain if they press against a nerve. 

The majority of ganglion cysts occur on the top of the foot or the front of your ankle, says Kor. They are rare on the bottom of the foot.

Risk factors for these cysts include sex and age (most often, ganglion cysts occur in women between the ages of 20 and 40) and osteoarthritis (particularly when they occur in the hands), per the Mayo Clinic. 

Should you run with a cyst?

You can continue to run with a ganglion cyst, especially if there is no pain. Even if there is some pain, your level of discomfort will determine the best steps for treatment.

“This is not a condition that will significantly worsen [if you run on it],” says Kor. “In other words, it is not like a stress fracture that can ‘break’ to the point that surgery is needed.” 

However, it’s important to check with a doctor to make sure the bump is a ganglion cyst and not something more serious, and to determine ways to avoid discomfort.

Being a runner alone does not increase your risk of ganglion cysts, but your foot shape may play a role. “They are a little more common in very high arched feet and very flat feet,” says Kor.

How can runners treat ganglion cysts?

First, visit your doctor, who may conduct imaging tests like an X-ray and ultrasound to confirm that it is a ganglion cyst (and not something else). 

Once the bump has been identified as a ganglion cyst, there are a few treatment options, starting with these less invasive methods:

Padding

This can be placed around (not on) the ganglion cyst to avoid pressure from a running shoe. “A pad or blister bandage directly over the ganglion cyst may worsen the pain,” says Kor. “Typically, a horseshoe pad or donut pad is applied to offload the cyst.”

Icing

You can also ice your foot after a run and on a daily basis for 20 to 30 minutes. Place a towel between your foot and the ice pack to avoid skin irritation. “Ice can cause vasoconstriction to reduce inflammation, swelling, and pain,” says Kor. 

Changing Shoes

A supportive shoe has the potential to reduce overuse, which may help in the initial stages of a ganglion cyst, says Kor. A supportive shoe should not bend at the sole (typically, this has nothing to do with the brand name or price of the shoe).

Taking Breaks from Footwear

When you’re not running, avoid shoes that exacerbate the ganglion cyst area. For instance, skip the one-strap sandal that directly rubs the cyst area. Unsupportive footwear, like flip-flops with a flexible sole, can also worsen the cyst. 

Adjusting Your Shoe Laces

If the ganglion is on the top of the foot, your shoelace pattern can be changed to avoid direct pressure on the ganglion. For instance, your podiatrist might recommend a lacing pattern often used for patients with high instep (the bony structure on top of your foot). 

In this case, cross your laces as usual toward the bottom of the tongue, skip crossing them over in the middle (and instead create a line along each side of the tongue), then finish lacing near the top of the tongue. This offloads the top of the foot that may be affected by the cyst. See an example of how to do it here. 

Take Anti-Inflammatory Medication

If approved by your doctor, you can take over-the-counter anti-inflammatory medications to ease the discomfort of a ganglion cyst.

If you’re in pain, it’s worth speaking with your doctor about longer-term solutions for treating the cysts. Kor notes that many runners may see little to no improvement with these conservative options. 

If these steps don’t help, your podiatrist might suggest an in-office procedure in which the fluid is withdrawn and sometimes injected with a small amount of cortisone to shrink the remaining cyst—or complete surgical removal of the cyst.

Even surgery isn’t a magic bullet: The recurrence of ganglion cysts after surgical removal ranges from 4 to 40 percent, according to a 2021 study in The Archives of Bone and Joint Surgery. 

Clearly, it’s important to speak with your doctor transparently about your pain levels to determine the pros and cons of each treatment. Fifty percent of the time, ganglion cysts resolve on their own, according to a historic study in Current Reviews in Musculoskeletal Medicine. 

How can runners prevent ganglion cysts?

Some of the methods described above for treating an early-stage cyst can also be used to prevent one in the first place, starting with your running shoe.

“Ganglions are often found over areas where the bone is prominent and there is aggravation from shoe pressure,” says Langone. “A well-fitting running shoe is an important part of avoiding ganglions, as is altering lacing patterns to avoid painful pressure.”

If your doctor has already aspirated your ganglion cyst and you want to prevent recurrence, a well-fitting shoe and altering lacing patterns may still help—along with icing after runs. 

“Over-the-counter or custom-made orthotics can also indirectly help with a ganglion cyst,” says Kor. “There is some indication that increasing support within the shoe can reduce the overuse on a tendon, which may in turn reduce the irritation that contributes to a cyst.” 

Your podiatrist can prescribe custom orthotics based on your foot’s specific shape. That said, if a ganglion cyst is already significantly symptomatic, an over-the-counter orthotic will typically not help.

As with most things, prevention and early detection are key. If you start to notice discomfort or an unusual bump, make an appointment with your doctor to discuss treatment options—so you can get back to pain-free miles.

(10/29/2023) Views: 260 ⚡AMP
by Runner’s World
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24 Hours with One of the World’s Best Marathoners

As the 2023 Boston Marathon winner and Olympian Hellen Obiri puts final touches on her build for the NYC Marathon, she’s aiming to become the seventh woman ever to win two majors in one year

Four weeks out from competing in the 2023 New York City Marathon, one of the world’s most prestigious road races, an alarm clock gently buzzes, signaling the start of the day for 33-year-old Hellen Obiri.

Despite having rested for nearly nine hours, Obiri, a two-time world champion from Kenya, says the alarm is necessary, otherwise she can oversleep. This morning’s training session of 12 miles at an easy pace is the first of two workouts on her schedule for the day as she prepares for the New York City Marathon on November 5.

The race will be her third attempt in the distance since she graduated from a successful track career and transitioned into road racing in 2022. Obiri placed sixth at her marathon debut in New York last November, finishing in 2:25:49.

“I was not going there to win. I was there to participate and to learn,” she says, adding that the experience taught her to be patient with the distance. This time around in New York, she wants to claim the title.

Obiri drinks two glasses of water, but she hasn’t eaten anything by the time she steps outside of her two-bedroom apartment in the Gunbarrel neighborhood of Boulder, Colorado.

In September 2022, the three-time Olympian moved nearly 9,000 miles from her home in the Ngong Hills, on the outskirts of Nairobi, Kenya, to Colorado. She wanted to pursue her marathon ambitions under the guidance of coach and three-time Olympian Dathan Ritzenhein, who is the fourth-fastest U.S. marathoner in history. Ritzenhein retired from professional running in 2020 and now oversees the Boulder-based On Athletics Club (OAC), a group of elite professional distance runners supported by Swiss sportswear company On.

Obiri, who was previously sponsored by Nike for 12 years before she signed a deal with On in 2022, said that moving across the world wasn’t a difficult decision. “It’s a great opportunity. Since I came here, I’ve been improving so well in road races.”

In April, Obiri won the Boston Marathon. It was only her second effort in the distance, and the victory has continued to fuel her momentum for other major goals that include aiming for gold at the 2024 Paris Olympics and also running the six most competitive and prestigious marathons in the world, known as the World Marathon Majors.

Obiri says goodbye to her eight-year-old daughter Tania and gets into a car to drive six miles to Lefthand trailhead, where she runs on dirt five days a week. She will train on an empty stomach, which she prefers for runs that are less than 15 miles. Once, she ate two slices of bread 40 minutes before a 21-mile run and was bothered by side stitches throughout the workout. Now, she is exceptionally careful about her fueling habits.

Three runners stretch next to their cars as Obiri clicks a watch on her right wrist and begins to shuffle her feet. Her warmup is purposely slow. In this part of Colorado, at 5,400 feet, the 48-degree air feels frostier and deserving of gloves, but Obiri runs without her hands covered. She is dressed in a thin olive-colored jacket, long black tights, and a black pair of unreleased On shoes.

Obiri’s feet clap against a long dirt road flanked by farmland that is dotted with horses and a few donkeys. Her breath is hardly audible as she escalates her rhythm to an average pace of six minutes and 14 seconds per mile. This run adds to her weekly program of 124 miles—some days, she runs twice. The cadence this morning is hardly tough on her lungs as she runs with her mouth closed, eyes intently staring ahead at the cotton-candy pink sunrise.

“Beautiful,” Obiri says.

Her body navigates each turn as though on autopilot. Obiri runs alone on easy days like today, but for harder sessions, up to four pacers will join her.

“They help me to get the rhythm of speed,” Obiri says. For longer runs exceeding 15 miles, Ritzenhein will bike alongside Obiri to manage her hydration needs, handing her bottles of Maurten at three-mile increments.

After an hour, Obiri wipes minimal sweat glistening on her forehead. Her breathing is steady, and her face appears as fresh as when she began the run. She does not stretch before getting into the car to return home.

The remainder of the morning is routine: a shower followed by a breakfast of bread, Weetabix cereal biscuits, a banana, and Kenyan chai—a mix of milk, black tea, and sugar. She likes to drink up to four cups of chai throughout the day, making the concoction with tea leaves gifted from fellow Kenyan athletes she sees at races.

Then, she will nap, sometimes just for 30 minutes, and other times upwards of two hours. “The most important thing is sleeping,” Obiri says. “When I go to my second run [of the day], I feel my body is fresh to do the workout. If I don’t sleep, I feel a lot of fatigue from the morning run.”

Obiri prepares lunch. Normally she eats at noon, but today her schedule is busier than usual. She cooks rice, broccoli, beets, carrots, and cabbage mixed with peanuts. Sometimes she makes chapati, a type of Indian flatbread commonly eaten in Kenya, or else she eats beans with rice.

The diet is typical among elite Kenyan athletes, and she hasn’t changed her eating habits since moving to the U.S. Obiri discovered a grocery store in Denver that offers African products, so she stocks up on ingredients like ground corn flour, which she uses to make ugali, a dense porridge and staple dish in many East African countries. She is still working through 20 pounds of flour she bought in June.

Obiri receives an hour massage, part of her routine in the early afternoon, three times a week. Usually the session is at the hands of a local physiotherapist, but sometimes Austin-based physiotherapist Kiplimo Chemirmir will fly in for a few days. Chemirmir, a former elite runner from Kenya, practices what he refers to as “Kenthaichi massage,” an aggressive technique that involves stretching muscles in short intervals.

Ritzenhein modifies Obiri’s training schedule, omitting her afternoon six-mile run so she can rest for the remainder of the day and reset for a speed workout tomorrow morning. Last fall, he took over training Obiri, who was previously coached by her agent Ricky Simms, who represented Jamaican sprinter Usain Bolt, an eight-time gold medalist and world record holder, and British long distance runner Mo Farah, a four-time Olympic gold medalist.

Ritzenhein has programmed Obiri’s progression into the marathon with more volume and strength training. The meticulous preparation is essential to avoid the aftermath of her marathon debut in New York City last fall, when she was escorted off the course in a wheelchair after lacking a calculated fueling and hydration strategy. Obiri had averaged running 5:33-minute miles on a hilly route that is considered to be one of the most difficult of all the world marathon major races.

“It’s a real racing race. You have to make the right moves; you have to understand the course,” Ritzenhein says of the New York City Marathon. “We’ve changed some things in training to be a little more prepared. We’ve been going to Magnolia Road, which is a very famous place from running lore—high altitude, very hilly. We’ve been doing some long runs up there. In general, she’s got many more 35 and 40K [21 and 24 miles] runs than she had before New York last year.”

In New York, Obiri is aiming to keep pace alongside a decorated elite field that will include Olympic gold medalist Peres Jepchirchir, former women’s marathon world record holder Brigid Kosgei, and defending New York Marathon champion Sharon Lokedi, all of whom are from Kenya. In fact, Kenyan women have historically dominated at the New York City Marathon, winning nine titles since 2010 and 14 total to date, the most of any country since women were permitted to race in 1972.

“They are all friendly ladies,” Obiri says. “But you know, in sports we are enemies. It’s like a war. Everybody wants to win.”

While Obiri is finishing her massage, her daughter returns from school. Though Obiri arrived in Colorado last fall, her husband Tom Nyaundi and their daughter didn’t officially move to the U.S. until this past March. The adjustment, Obiri says, was a hard moment for the family.

“We didn’t have a car. In the U.S. you can’t move [around] if you don’t have a car. We had a very good team that helped us a lot,” Obiri says of the OAC, whom she refers to as her friends. “The athletes made everything easier for us. They were dropping my daughter to school. Coach would pick me up in the morning, take me to massage, to the store. I was lucky they were very supportive.” Now, Obiri says she and her family have fully adjusted to living in the U.S.

Obiri returns home and makes a tomato and egg sandwich before taking another nap. Usually she naps for up to two hours after lunch. Today, her nap is later and will last for two and a half hours.

Obiri doesn’t eat out or order takeaway. “We are not used to American food,” she says, smiling. “I enjoy making food at home.” Dinner is a rotation of Kenyan dishes like sukuma wiki—sautéed collard greens that accompany ugali—or pilau, a rice-based dish made with chicken, goat, or beef. This evening, she prepares ugali with sukuma wiki and fried eggs.

Before bed, Obiri says she can’t resist a nightcap of Kenyan chai. She will pray before falling asleep. And when she wakes up at 6:00 A.M. the next day, she will prepare for a track session, the intervals of which add up to nearly 13 miles: a 5K warmup, followed by 1 set of 4×200 meters at 32 seconds (200 meter jog between each rep); 3 sets of 4×200 meters at 33 seconds  (200 meter jog between each rep); 5×1600 meters at 5:12 (200 meter jog between each rep) and finishing with a 5K cool down.

The workout is another one in the books that will bring her a step closer to the starting line of the race she envisions winning. “I feel like I’m so strong,” Obiri says. She knows New York will be tough. But “when I go to a race I say, ‘you have to fight.’ And if you try and give your best, you will do something good.”

(10/29/2023) Views: 357 ⚡AMP
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Ihor Verys's surprising secret weapon: nose breathing

Chilliwack, B.C.’s Ihor Verys just ran more than 718 km in 107 continuous hours, claiming the assist to winner Harvey Lewis at Big’s Backyard Ultra in Tennessee on Wednesday evening. Beyond his remarkable fitness and mental stamina, the ultrarunner has a secret weapon: his breath. The athlete swears by nose-breathing, and has perfected his technique while running.

Verys has only been competing for three years, yet has already racked up an incredible list of accomplishments that include wins at B.C.’s gruelling Fat Dog 120 and Alberta’s Canadian Death Race (where he also faced off against Lewis, beating him by more than two hours).

The athlete says that trail running wasn’t always as easy as he makes it appear, and after a 50 km run between two Brandon and Shilo, Man., he discovered his biggest challenge was being out of breath.

The breathing issue had nothing to do with how fast Verys was going. “I was slow like a snail,” he explains. “My chest muscles were incredibly sore. I started looking into it, and came across the book called The Oxygen Advantage by Patrick McKeown.” Verys now calls the book one of his ultrarunning bibles.

In the book, McKeown explains that physiologically, our mouths aren’t created for breathing. “Our mouth serves very different purposes, and our nose is the only organ that should used for breathing,” says Verys. “Interestingly, the entire book was based on the research and lifework of one Ukrainian doctor, who worked and practised in what was then the USSR.” Verys, who moved from Ukraine to Canada in his early 20s, was so fascinated, he read the entire dissertation in its original Russian. “The doctor was able to cure over 500 children from asthma just by getting them to do simple breathing exercises and changing the way they breathe,” he says.

Inspired, Verys set out to change his own breathing technique. “I made sure I was always using my nose to breathe, and I started doing breathing exercises religiously every day,” he says. “I’d take a five to 10-minute break at work to do the exercises, and I’ve been doing them ever since.” Verys was also taping his mouth shut at night to make sure he used his nose to breathe while he slept. “I’ve noticed a huge improvement, and I’ve never had the same issues again. I’ve done a few ultras now and I’ve never had issues with breathing,” he says. “My sleep improved, too. Pretty much all my training runs are done while nose-breathing. I mouth-breathe only very rarely while doing intense speed workouts.”

Verys says the neatest thing about it is that he’s able to pace himself during races using his breathing. “I don’t care about HR or the grade of a climb,” he explains. “If I need to open my mouth to breathe, it means I’m going too fast and I need to slow down.” Unless Verys needs to make a move or attack a hill, he remains at nose-breathing speed. As a result, his lungs and breathing muscles never get overworked, and there is an unanticipated bonus: nose-breathing is stealthy and silent, appearing effortless. “There’s nothing more demoralizing for your competitor when he or she can’t hear you breathe 100+km into the race,” he says.

Curious to try it yourself? Verys says the exercises are fairly basic, and it’s easy to make your own variations. He suggests trying multiple repeats of holding your breath, after exhaling everything in your lungs. According to the research, there’s an anatomical basis for getting your body used to the build-up of CO2 while holding breath, and the result is efficient breathing and the benefits that carries. “The more you do it, the longer you can hold your breath,” Verys says. “At the beginning, I could barely hold my breath for 20 seconds, but now I can comfortably do it for more than 60.”

(10/29/2023) Views: 379 ⚡AMP
by Running Magazine
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Canine Cross Country for Runners and Dogs

Attention, dedicated runners with canine companions! If you’re searching for a way to enhance your training sessions while strengthening your bond with your dog, canicross might be just what you’re looking for. We spoke with Elyse Latreille, leader of Toronto’s Cani6ix running club, who told us everything we need to know about canicross (the term is a blend of “canine” and “cross country” running).What is canicross?

Canicross is more than simply running with your dog. When you walk or run with your dog, you usually encourage them to stay beside you, and not to pull on the leash. With canicross, the dog is supposed to run ahead and pull you, and the runner and dog work together as a team. “It’s basically like dog sledding, except instead of the dog pulling a sled, they’re pulling you,” says Latreille. 

Canicross originated as a way to keep sled dogs fit during spring, summer and fall, but has now become a popular activity for runners who want to include their furry friends in their fitness routines. 

What equipment do you need?

All you truly need to do canicross is a harness and leash for your dog and running shoes for you, but getting the right equipment will go a long way to ensuring it’s a good experience for both you and your dog. 

There are specialized canicross harnesses designed to ensure your dog can pull comfortably and safely, along with bungee leashes that attach to a canicross belt, so you can run hands-free. This setup allows for a comfortable and efficient way of running together, ensuring that both you and your dog can move freely and in sync. How do I know if my dog is a good fit for canicross?

Latreille emphasizes that while canicross is a very inclusive sport that most dogs can do, there are a few things you should consider–most notably, if your dog has difficulty breathing (as is often the case with pugs, French bulldogs and other similar breeds), or if your dog has any physical disabilities that could be exacerbated by running, she recommends checking with your vet before trying canicross. You should also consider your dog’s age, since steady-state running can be risky for young dogs whose growth plates haven’t fully fused. Again, Latreille recommends checking with your vet before starting.Your dog should also be able to respond to basic commands (stay, come, etc.) and should have some leash etiquette before beginning canicross. This, says Latreille, is more about safety than anything else. “You should have a good relationship with your dog, and they should have baseline obedience, so they’ll listen to you,” she says. “It could be dangerous if your dog suddenly takes off after a squirrel while you’re attached to them and you can’t get them to stop.”

Cani6ix Toronto 

Latreillle started doing canicross with her dog, Annie, and eventually invited another friend along. Gradually their group grew, and today, Cani6ix has nearly 40 members, and they run with up to 15 people (and dogs) every Sunday. They typically run 5K, and take breaks every one or two kilometres to make the running more accessible for newcomers.

Recently, the group participated in their first official race–the Tails and Trails Classic, hosted by Canadian Canicross Sports in Mansfield, Ont. Many of the Cani6ix members landed on the podium, and without a doubt every one of them had a blast. The organization is in its infancy, but already hosts three races in Ontario. The next event is the Snowy Paw Canicross Race in Orangeville, Ont., on Jan. 13.

“My goal for the group is just to grow the sport,” says Latreille. “Even if you’re not interested in racing, just the feeling of pushing yourself with your dog as a team is so good for your relationship with your dog, and is such a cool feeling.”As the group has grown in size, a canicross company has provided Latreille with extra harnesses and gear, so interested people can try it out to see how their dog likes it before investing in their own equipment.

Latreille is passionate about getting others involved in the sport. She says that while some people are initially nervous, they’re always blown away by how much fun it is. “It’s great mental stimulation for your dog, great for training and teaching your dog new commands, and you get exercise too,” she says. 

Runners in the Toronto area who are interested in joining the group can visit their Instagram page, @cani6ix, for more information about where to meet up and how to get started.

(10/29/2023) Views: 328 ⚡AMP
by Running Magazine
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Try this summit attack hill workout to improve your hill-running technique

One of the biggest mistakes runners make during races is relaxing too much at the top of hills. Hills are tough, and it’s tempting to give yourself a bit of a break once you finally reach the summit of a particularly difficult climb. But runners who can push through the burning in their quads will reap rewards. This workout–aptly named the summit attack workout–will help you practise doing just that, and turn you into a beast on the hills.

The summit attack hill workout

All runners slow down when they hit a hill. Experts and coaches often recommend that you slow down, focusing on maintaining the same effort, rather than the same pace, that you were running on the flats. What’s important in a race, however, is that when you reach the top, you get back onto your flat-ground pace as quickly as you can.

Many runners, however, slow down at the top of a hill. They reach the summit, relieved that they’ve finally gotten to the top, and take their foot off the gas to appease the burning in their quads. While this is a completely understandable reaction, you’ll benefit much more from doing the opposite.

Instead, you should keep pushing at the same effort that you were putting out during the climb, so that you get back into your pre-hill pace. Yes, this means pushing through the burning in your quads, but you’ll be surprised to find that the burning will ease up, even while running at a quicker pace. You’ll also be able to bring your heart rate back down to a more manageable level just as quickly as if you’d slowed down.

Why do this? Ultimately, it’ll result in a faster finishing time, and for the more competitive runners out there, you’d be amazed at how many people you can pass at the top of a hill. But as with anything, this takes a bit of practice.

The workout

To do this workout, you’ll need a hill that takes about 45 seconds to a minute to get to the top, followed by a long flat section. The goal for each hill repeat is to run hard to the top, then lengthen your stride as you reach the summit and accelerate for about 15 seconds. This will help you practise making that hill-to-flat transition. Jog down for recovery.

Warmup: 10 minutes’ easy jog, followed by form drills

Workout: 6-10 x the hill + flat, with an easy jog back down for recovery

Cooldown: 10 minutes’ easy jog

(10/28/2023) Views: 346 ⚡AMP
by Brittany Hambleton
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Frankfurt Marathon this Sunday, Kenyans Brimin Misoi and Selly Kaptich top the field

After a two-year break due to the Covid-19 pandemic, the Mainova Frankfurt Marathon returned in 2022 with a vengeance. The 2023 edition is happening this Sunday and organizers want the men to run sub 2:06 and the women sub 2:18. They have put up an additional $18,000 USD for the top finishers under those benchmarks.

Men

Last year, Kenyans Brimin Misoi and Selly Kaptich won the 39th edition. The 33-year-old Misoi was a surprise victory running a personal best of 2:06:11. Meanwhile, 37-year-old Kaptich, prevailed with 2:23:11. With very warm temperatures of around 20C during the final part of the race, almost all elite runners could no longer keep up their pace and lost a lot of time.

Sunday’s forecast calls for race start to be 8C with a high of 12C, very light rain and a slight breeze.

For 2023, Misoi renews his rivalry with runner-up Samwel Mailu, the latter arriving in Frankfurt in outstanding form. Among the challengers to both Kenyans should be Guye Adola. The Ethiopian has a personal best of 2:03:46 which makes him among the fastest ever lining up for the Frankfurt Marathon.

Simon Boch is the top German toeing the line. He owns a best of 2:09:25, which the 29-year-old set in Lint, Austria in April this year. Swedish 27-year-old Archie Casteel looks to improve upon his Seville performance earlier this year that earned him his personal best of 2:10:25.

Women

A close contest is also expected in the women’s race with five contenders showing personal bests of under 2:23:00. It has been a while, but Visiline Jepkesho, a Kenyan with a 2:21:37 personal best from Paris in 2017 will toe the line. Magdalyne Masai ran 2:24:10 in Wien this year. She owns a best of 2:26:16 from the 2019 running of the Toronto Marathon.

Nine women have run under 2:25, five sub-2:23. Miriam Dattke is slated to be the top German athlete competing on Sunday. She ran 2:26:50 in Seville last year. Thirty-four-year-old British Athlete Stephanie Twell ran the Frankfurt Marathon in 2019 in the time of 2:26:40 which is her personal best. She placed fourth that year.The latest additions to the line-ups are homegrown with Simon Boch joining the men’s field and Miriam Dattke, fourth in the European Championships in the women’s event last year, both among Germany’s top distance performers. They have every intention of making good use of Frankfurt’s historically fast course in seeking qualification for the Olympic Marathon in Paris next year. In April she ran the Wien Austria marathon in the time of 2:27:13.

(10/28/2023) Views: 335 ⚡AMP
by Christopher Kelsall
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Mainova Frankfurt Marathon

Mainova Frankfurt Marathon

Frankfurt is an unexpectedly traditional and charming city, with half-timbered buildings huddled in its quaint medieval Altstadt (old city), cosy apple wine taverns serving hearty regional food, village-like neighbourhoods filled with outdoor cafes, boutiques and street art, and beautiful parks, gardens and riverside paths. The city's cache of museums is second in Germany only to Berlin’s, and its nightlife...

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19-year-old Elkanah Chemelil chasing Olympic debut after training camp in France

Elkanah Chemelil, 19, is not resting on his laurels as he sets eyes on making his debut at the Olympic Games.

Youngster Elkanah Chemelil is a man on a mission as he eyes a memorable debut at next year’s Olympic Games in Paris, France.

The 19-year-old has been one of the beneficiaries of the Miramas Training Camp in France and he is bullish about making Team Kenya to the Olympic Games despite his tender age. He competes in the 400m and he believes he stands a chance of doing well on the global stage.

Speaking to Pulse Sports Kenya exclusively, Chemelil said: “I am currently preparing for the Olympic Games.

"I have been spending most of my time in France and training there has helped me a lot in terms of building up for the outdoor events.

"I have had a great season starting off with my indoor tour which was a great build-up for me ahead of the outdoor season. I performed well and I thank God.”

Chemelil was in action at the African Under-20 Championships where he finished sixth in the final of the 400m race.

He also competed at the National Championships but unfortunately failed to make it to the final of the 400m. He competed in a couple of 400m races in France and posted great times.

The youngster added that he was invited for the World Championships national trials but he could not avail himself since he was in France, sharpening his talons.

“I have learned a lot in France and I’m sure it will help me a lot as I gear up for the Olympic Games. I have gained more skills in the techniques…they take techniques very seriously.

"I have also learned how to run the 400m better and I have great starts. I have been performing very well in my starts this season.

"I have also been competing with the seniors and I have gained more experience from them,” he said.

(10/28/2023) Views: 286 ⚡AMP
by Abigael Wuafula
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Paris 2024 Olympic Games

Paris 2024 Olympic Games

For this historic event, the City of Light is thinking big! Visitors will be able to watch events at top sporting venues in Paris and the Paris region, as well as at emblematic monuments in the capital visited by several millions of tourists each year. The promise of exceptional moments to experience in an exceptional setting! A great way to...

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Matea Parlov Kostro: How she became a Croatian Sports Star

The German roads are much to Matea Parlov Kostro’s liking. Within little more than six months she has celebrated both the biggest success of her career to date and her greatest win. In August 2022 she won the silver medal at the European Championships in Munich which turned her at a stroke into a Croatian Sports Star.

This was the first medal won by a Croatan woman in a running event in almost a century of the European Championships. Then in May this year she enjoyed her biggest victory so far. The athlete from Zagreb won the Hanover Marathon, breaking both the course record and her personal best with 2:25:45. This performance placed the 31-year-old firmly among the very best of the European marathon running elite. Now she will run Sunday’s Mainova Frankfurt Marathon. 

“I decided to run the Mainova Frankfurt Marathon because it’s a fast race with a high-quality field. I always feel good when I run in Germany, that was another factor in Frankfurt’s favour. Another reason was that I am so looking forward to the spectacular run to the finish line in the Festhalle,” explained Matea Parlov Kostro before Sunday’sMainova Frankfurt Marathon. “My form is better than ever, the performances in training are better than before the European Championships. I have had a slight cold but feel good now.”

"I’m happy that I no longer have to worry about making the Olympic qualifying time, I’ve made sure of my ticket to Paris. But I want to run a personal best so, of course, there’s always some form of pressure to perform.”

Her first sport wasn’t running but handball. “Then one day a sports teacher asked if I wanted to run a 600m race on the track for the school. It meant I didn’t have to go to school that day, so I did it, not that I was bad at my studies, on the contrary.” She finished third off no specific training and her talent was immediately evident. The Croatian’s career was off and running.

At first she ran middle distance but did not have enough speed over 800 and 1500m to make an impression internationally. Her performances over the longer distances were better, however. She ran 9:08.49 for a Croatian record over 3,000m. Road racing offered still more potential and she has concentrated on this more since 2018, making her marathon debut in Berlin in that year with 2:38:05. She had made great strides since then, literally. At the Valencia Marathon in 2020 she emerged from the lockdown of the Corona pandemic to break 2:30 for the first time, running 2:28:52. This ensured Olympic qualification. Competing in the 2021 Olympic, held in Sapporo, she achieved a highly creditable 21st place in extreme heat.

She made big improvement on her shorter distance speed as well in 2022, running a personal best for 10km of 31:54 in Berlin, which stood her in good stead for her eventual silver medal in the marathon at the European Championships later that year. 

This race transformed her life. “Without a medal, you’re a nobody in Croatia, but when you win one, you’re a star overnight,” explained Matea Parlov Kostro. “I don’t earn much more money but am regularly invited to appear on TV programmes and people speak to me on the street and want to take a photo of me, especially after a training run when they’ve seen me.”

What does she think of the stupendous women’s world record by the Ethiopian Tigst Assefa, running 2:11:53 in Berlin? “When I saw the time, I was shocked. I wouldn’t have thought it possible that a woman could run so fast. And she didn’t show any weakness during the race after 30 kilometres, it was astonishing.”

The best Europeans have in the past consistently achieved high finishing places and even won medals at the Olympic Games. Asked if she dreamed of winning an Olympic medal in Paris, Matea Parlov Kostro replied: “Of course, an Olympic medal is the dream. But that’s not realistic, the African women are simply too strong.”

(10/28/2023) Views: 321 ⚡AMP
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Mainova Frankfurt Marathon

Mainova Frankfurt Marathon

Frankfurt is an unexpectedly traditional and charming city, with half-timbered buildings huddled in its quaint medieval Altstadt (old city), cosy apple wine taverns serving hearty regional food, village-like neighbourhoods filled with outdoor cafes, boutiques and street art, and beautiful parks, gardens and riverside paths. The city's cache of museums is second in Germany only to Berlin’s, and its nightlife...

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Why Some People Shouldn’t Use Fitness Trackers, According to Experts

Newsflash: All that data you’re mining may not be good for your healt

For many endurance athletes, data is everything. Having the ability to track your steps, pace, and sleep via a smart device can be helpful and fascinating. Findings from Pew Research Center show about one in five U.S. adults regularly wears a smartwatch or fitness tracker. However, this constant monitoring can also be problematic.

“Tracking devices have the potential to reinforce negative behaviors by fostering obsessive tendencies, leading to anxiety and disordered eating patterns,” says Haley Perlus, a sports and performance psychologist. “Perfectionists, individuals with a history of eating disorders, and those prone to overexertion should exercise caution with tracking devices, as they may amplify existing issues.” She adds that you may become goal-obsessed—often at the expense of your overall well-being. 

The issues may even extend beyond yourself, affecting your relationships and work performance, says Jessica Matthews, an associate professor of integrative wellness at Point Loma Nazarene University and director of health and wellness coaching at UC San Diego Health. Research published in Eating Behaviors in 2017 found that calorie and fitness tracking devices have been linked to characteristics synonymous with eating disorders. 

Additionally, in a 2023 study published in the Journal of Medical Internet Research, participants who had their Apple watches unknowingly manipulated to show a lower step number at the end of the day were more likely to demonstrate unhealthy behaviors, including reduced self-esteem and increased blood pressure. This is compared to participants whose step count remained accurate and untouched.

Even being unable to wear the device—whether it’s not charged or is misplaced—can lead to frustration or anxiety, according to a 2019 study in BMC Psychology.  According to Wendy Troxel, a licensed clinical psychologist and certified behavioral sleep medicine specialist, stress can become exacerbated by not meeting a tracking goal. Take sleep, for instance. Troxel says athletes can suffer from orthosomnia, an obsession with pursuing optimal sleep, driven by sleep tracker data. But this mission, to get good sleep at any cost, often ends up causing more anxiety—and even leads to a greater loss of sleep when you end up missing the mark. As a result, your athletic performance can suffer. 

It’s OK if you lean on your tracking device or enjoy studying the data it collects. However, understanding where to draw the line is key to maintaining a healthy relationship with it. Perlus recommends following these four guiding principles. 

You should use your fitness tracker to gain insights and motivation, but you shouldn’t feel compelled to monitor every activity or constantly check your stats.

You should genuinely enjoy your workouts and activities, regardless of whether you’re wearing your device or not. “The tracking enhances your experience, but doesn’t define it,” Perlus says.

You should be able to adapt your training plan based on how your body feels—rather than strictly following what the tracker dictates.

Tracking shouldn’t cause you undue stress or anxiety. “If a missed goal or low data reading upsets you excessively, it might be a sign of an unhealthy attachment,” Perlus says.

If your thinking doesn’t align with these principles, you may have an unhealthy relationship with your tracker. 

Instead of constantly looking at your stats, Matthews recommends turning to daily journaling. “Subjective data can actually be just as beneficial as tracking more objective data from a smartwatch, as this information can paint a more complete picture of not only one’s progress, but one’s overall health and well-being,” she says. The practice of recording workouts, including how you felt during and after each session (think: mood, soreness, stress) can help you reflect in a healthy way, she explains. 

Perlus also recommends paying attention to physiological cues like your heart rate variability, sleep quality, and energy levels. If you’re still looking for external feedback, consider finding a training partner or joining a workout club. By looking to others for support and motivation, you’ll work toward your goals—and build a new community. 

When it comes to fitness feats, such as running a marathon, cycling a century, or climbing a mountain, the overemphasis on metrics can actually steal your joy and your sense of accomplishment. Instead, you may feel a greater sense of performance pressure, triggering anxiety or fear around falling short of your goals, Perlus says. 

By tethering yourself to tracker stats, you may be setting yourself up to miss out on all the exciting things that make up an endurance event: your surroundings, the course, the camaraderie of fellow participants. And being present—noticing, without judgment or expectation, the thoughts that arise and the physical sensations experienced in your body—is a big part of engaging in physical activity of any kind, Matthews says. 

While using fitness trackers can be motivating, make sure that doing so doesn’t override your ability to rest, recover, or engage in other forms of self-care. If you’re feeling mental anguish or pressure to meet certain goals and numbers, it may be time to ditch that tracker. 

(10/28/2023) Views: 392 ⚡AMP
by Outside Online
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The Best Ways to Relieve Stress When You Need to Chill Out Fast

Take a deep breath, listen to music, or try one of these other suggestions.

None of us are immune to stress, especially on or around race day, holidays, and other big events. While big solutions, like going on a vacation or getting a massage, might help you relax in these times, we often need a quick solution that doesn’t require a big financial commitment. 

For that, we found out how to relieve stress fast, according to research and experts, when you’re feeling overwhelmed, frazzled, and/or under appreciated. Consider one or maybe all of them (we’ve all had that kind of day!) to chill out in the moment. 

1. Take a Deep Breath

There’s a reason this advice is given so often: It works. Conscious, deep breathing engages the parasympathetic nervous system, which in turn slows your heart rate, according to Henry Emmons, M.D., author of The Chemistry of Calm.

A plethora of research backs up the power of deep breathing, demonstrating its effects on the parasympathetic nervous system and psychological stress levels. And you can try several different breathing exercises to see what works for you, too.

2. Put Your Hand on Your Heart

Don’t save this super valuable tactic only for national anthem moments. This is a self-soothing action that your body recognizes as a calming technique, Emmons says. It also allows you to feel your heartbeat, another signal to your brain to slow down the panic.

3. Recall a De-Stress Success

One of the biggest parts of a high-pressure situation is feeling like you won’t get past it, according to Michelle Gielan, author of Broadcasting Happiness: The Science of Igniting and Sustaining Positive Change. But you’ve done it before, and she suggests writing down a list of stressful situations you’ve conquered—from a huge presentation to overcoming an injury—as a quick reminder that you have the skills you need to power through. Turn back to these list when times feel tough. 

4. Visualize Better Times

Your brain is wired to anticipate threats, says Loretta Graziano Breuning, Ph.D., author of Habits of a Happy Brain. Create a visualization exercise that’s geared toward de-escalation. For example, as stress ramps up, imagine that you just unlocked an escape room door. Or, if thoughts of your race have you in a stress spinal, picture yourself conquering hills, staying positive, and pushing through tough stretches—and crossing that finish line strong.

5. Tell Yourself It Will Be Okay

Sounds almost too simple, and yet, comforting yourself as you would a friend actually works, says Breuning. That’s because your brain believes what you tell it, she says. It’s the same tactic that keeps you running a few extra miles or jogging past your bonk point.

6. Practice Affirmations

Once you give yourself the initial pep-talk moment, follow it up with a major language change, suggests Jen Sincero, author of You Are a Badass: How to Stop Doubting Your Greatness and Start Living an Awesome Life. For example, instead of saying, “I’m so stressed by this deadline,” switch it to, “I’m excited to get past this deadline.” 

The more you practice these simple positive switches in your internal dialogue, the more likely they become default mode.

7. Text One Friend

While it’s tempting to crowdsource your way out of stress, that may actually make you feel worse since you have to navigate an array of opinions, says Gielan. Instead, choose your best chill-out friend—the one who always talks you off the ledge the fastest—and send an SOS.

8. Get Mouthy

Many people, when they stress, get tension in the face and jaw, says Emmons. You can tell when that’s happening because you often press your tongue up to the roof of your mouth. Take a moment to peel it off, and your jaw will usually unclench as a result. 

Being mindful of the physical symptoms of stress can also help you relax those tense muscles and feel better mentally and physically. 

9. Carry a Chill-Out Item

Objects have the power that we assign to them, says Sincero. So, power up an everyday item that’s easily slipped into your pocket—maybe your kid’s Lego, or a small rock from your favorite running route, or a safety pin from your first race bib. Keep it handy and grab it when you’re getting frazzled. The point is to choose some kind of talisman that reminds you of what’s really important.

10. Skip, Jump, or Hop on One Leg

Basically, if it makes you feel like a kid and a little silly, you’ve got it right. Play can trigger positive neurochemicals like serotonin, oxytocin, and dopamine, according to Breuning. Even just a minute of child-like activity can cause a good-chemicals surge.

11. Change Your Password

File this under the “positive affirmation” tactic, but in a way your IT department will appreciate. Change your email or laptop password into something meaningful but still security-minded. For example, if this is your year for your best PR ever, try something like: 20PR&BeAst#18.c. Then, every time you type in your password, you have a little reminder of a positive in your life. 

12. Stand Up or Sit Down

Getting overwhelmed often happens when you’re in go-go-go mode, and your brain can start to spin out. Changing your body position is a helpful way to take a break, says Breuning. Even if it’s just for 30 seconds, your mind will recognize that something has changed, giving you an opportunity to take that deep breath and reset yourself. (Not to mention moving around more often throughout the day can have real benefits for your overall health!)

13. Turn on Some Tunes

A study published in JAMA Network Open suggests listening to music may lower stress levels and improve mood, especially if you perceive the music as “happy.”

What’s more, several studies have suggested that music you consider “relaxing” can have a direct effect on functions in in the body, including reducing levels of stress hormones in the body.

14. Try Alternate-Nostril Breathing

If a few deep breaths aren’t working, it’s time to get funky with this shortcut. First, exhale completely, then inhale deeply. On your next exhale, gently place an index finger against your right nostril to close it off. Inhale, then release that nostril and close off the left. Exhale, then inhale, through that side. Repeat until people move away from you on public transit.

15. Exhale Longer Than You Inhale

Sometimes called the 1:2 breathing practice, this is another nervous-system soother. Place a hand on your belly and take a few relaxed breaths, and then begin counting each inhale and exhale. Eventually, work up to exhaling for twice as long as your inhale.

16. Eat One Blueberry

Or a single bite of anything, really. Chew very, very slowly and notice the texture, advises New York-based registered dietitian, Vanessa Rissetto, RD. This mindful eating exercise helps bring you into the present more easily, she says, and that can de-frazzle you. 

Bonus: This kind of chewing aids digestion, and having better digestion reduces your stress response.

17. Eavesdrop for a Moment

Just as mindful eating can cause you to let go a little more, mindful listening can also be helpful, says Emmons. Take a few seconds and sit back, and really listen to everything around you. Hey, when did those birds start singing?

18. Smell or Eat Something Lemony

Aromatherapy might sound woo woo, but many people find it works like a (non-magic) charm. And this one has some science behind it. A small study of 46 individuals, published in Explore suggests smelling lemon-scented essential oil can help reduce anxiety levels. 

Another study, published in Nutrients, suggests lemon balm, eaten or in essential oil form, can improve mood and even cognitive performance. Other calming scents include lavender, clary sage, lemongrass, and jasmine.

19. Make a Specific Request

If there’s one thing your brain and the universe loves, it’s specifics, says Sincero. Saying you want to “be calm” is often too vague to be useful. Instead, she suggests something like, “I want to arrive at work feeling like this commute was a breeze, and that will let me start the check-in meeting like a hero.” Even if that doesn’t happen, your brain will respond as if it’s already occurring, Sincero says.

20. Stop Scrolling

Step away from social media for a bit, suggests Breuning. If your feed makes you feel energized, then keep up your digital consumption (though maybe take a more critical look at it to ensure it’s really making you feel good). But if it’s making you anxious or feeding your stress, go offline until you can come back refreshed. This is especially smart to do before a run and before bed.

21. Drink a Glass of Water

As if you need another reason to hydrate, drinking water can reduce your response to stress, according to Mithu Storoni, M.D., author of Stress-Proof: The Scientific Solution to Building a More Resilient Brain and Life. That’s because even a bit of dehydration can raise levels of cortisol, the hormone responsible for your fight-or flight response, she says.

22. Eat Some Protein

When your blood sugar gets low, your body responds by releasing stress hormones in an effort to get you back into balance. Cue the blood sugar surge, and even more stress. Stay on an even keel by eating regularly, and pay particular attention to including protein at every meal, since that can keep blood sugar steadier, advises Rissetto.

23. Pet an Animal

Note to employers: Letting your employees bring animals to work is a great way to keep your office on chill-out mode. But even if you can’t bring Peaches in as a colleague, petting a dog or cat has been shown to ease stress and get you feeling calmer fast.

24. Go Outside

All it takes is a 20-minute walk outside to reduce stress levels, according to one study published in Frontiers in Psychology. If you can’t get outdoors for one reason or another, research suggests even looking at photos of outdoor scenes can bring some level of de-stressing.

25. Run Up Some Stairs

Or down the hallway, or across the parking lot. Maybe do a few jumping jacks or squats. Just move, because exercise has tons of stress-lowering effects. Physical activity increases production of your feel-good endorphins, making you more relaxed.

26. Use a Mantra

Originally used as a word or sound meant to deepen meditation practice, “mantra” has evolved to be any statement that’s repeated frequently and has meaning for whomever is saying it—or even just thinking it. For example, that assurance of “I’m okay, everything will be fine” becomes a mantra when you repeat it strategically. Breuning says that your brain craves this kind of repetition and instruction. 

Find the words that work best for you to bring you into the moment and feel good, then keep repeating them to yourself when you feel stress levels rise.

27. Dance It Out

This strategy is a multi-layer chill-out tactic, because it combines the stress relief of music, play, and physical activity. And research shows that getting up and dancing can help reduce anxiety and depression. 

Plus, dancing itself has such beneficial effects on the brain that it’s now being used to treat people with Parkinson’s disease.

28. Say Thanks

Gratitude is hot these days as a stress reliever, and that’s no surprise. Research suggests showing gratitude led to higher levels of perceived social support, and lower levels of stress and depression. 

So say thanks, even if it’s to the universe for getting you that primo parking spot or to your barista for the perfect froth or to your body for getting you through five, 10, or 20 miles. And who knows, maybe saying thanks more often and doing a bunch of other items on this list will make you so chill that it will cut down on your need to de-stress in the first place.

(10/28/2023) Views: 196 ⚡AMP
by Runner’s World
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Harvey Lewis Is the Last-Man Standing and World Record Holder at Big Dog’s Backyard Ultra

The 47-year-old completed 450 miles in 108 hours.Two years after breaking the backyard ultra world record at the Big Dog’s Backyard Ultra record—354.169 miles in 85 hours—Harvey Lewis has done it again. Last weekend he broke the world record with an astounding 450 miles in 108 hours. 

The backyard ultra requires runners to run a 4.167-mile loop at the top of every hour until one runner has done at least one more loop than the second-to-last runner. In the process of nabbing the victory and the world record, Lewis, 47, a high school history teacher, raised nearly $30,00 of a $100,000 goal for the Brighton Center. The Kentucky-based non-profit helps families with services ranging from homelessness to homeownership. 

iRunFar reported that on Wednesday, six runners passed 100 hours, calling the feat "remarkable." The runners included Lewis, former joint backyard ultra world record older, Merjin Geerts, and the most recent backyard ultra world record holder, Phil Gore.

Terumichi Morishita and Gore finished the 100th lap but did not start at the next one. Geerts failed to finish in the required hour.

Three runners remained after 101 hours, per iRunFar: Lewis, Ihor Verys, and Bartosz Fudali. And there was just one hour to meet Gore’s 102 hours. Fudali did not start the 104st hour, leaving Lewis and Verys. Although Verys finished about give minutes than Lewis, according to iRunFar, but just a few loops of the course later, Lewis finished ahead. On the next, 108, loop, Verys chose not to start, making Lewis the winner. 

“I have to pinch myself,” Lewis told WLTV5 in his hometown of Cincinnati, Ohio, whose show hosts were also incredulous.

One told viewers, “It's a head-scratcher.”

(10/28/2023) Views: 406 ⚡AMP
by Runner’s World
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Olympians and national champions to headline stacked professional athlete field at 2023 USATF 5K Championships

Weini Kelati, Courtney Frerichs, Keira D’Amato, Woody Kincaid, and Zach Panning to race for world’s largest 5K prize purse; Nearly 10,000 runners to follow in footsteps of pros by racing Abbott Dash to the Finish Line 5K.

Five Olympians, one Paralympian, and four athletes who competed at this year’s World Athletics Championships will race in the 2023 USA Track & Field (USATF) 5K Championships at the Abbott Dash to the Finish Line 5K on Saturday, November 4. The event will take place in Midtown Manhattan the day prior to the TCS New York City Marathon and will be broadcast live on USATF.TV. Abbott will return as the title partner of the event which features a $79,500 prize purse – the largest of any 5K race in the world.

In the women’s race, two-time NCAA champion Weini Kelati will return in search of her third consecutive title in the event. Each of the last two years she has smashed the event record, taking the tape in 15:18 in 2021 and 15:15 in 2022. She will be challenged for the top spot on the podium this year by three-time national champion Keira D’Amato, 2023 U.S. cross-country champion Ednah Kurgat, and U.S. Olympians Abbey Cooper, Courtney Frerichs, Colleen Quigley, and Rachel Smith.

“Doing the Abbott Dash 5K is becoming a little bit of a early season tradition for me,” Kelati said. “Although my fall season looked a little bit different this year because of the opportunity I had to represent Team USA at the World Road Running Championships in Latvia, I’m really happy I get to come back to New York to try for my third straight 5K national title.”

Woody Kincaid, the U.S. 10,000-meter champion and American record-holder in the indoor 5,000 meters, will lead the men’s field. Lining up against him will be Olympic champion Matthew Centrowitz, the top American finisher at the World Athletics Championships marathon this year Zach Panning, 2023 B.A.A. 5K champion Morgan Beadlescomb, and last year’s fourth through sixth-place finishers in New York, Ahmed Muhumed, Alec Basten, and Brian Barraza.

“I still see my career being mostly on the track for the next few years, but I like the idea of throwing in some more road races when it makes sense,” Kincaid said. “As I look towards the Paris Games, the Abbott Dash will be a nice jump-start to my 2024 training, and it will be cool to be in the middle of the big city marathon hoopla without having to go the full 26.2.”

Following in the footsteps of the professional athletes, nearly 10,000 runners will participate in the Abbott Dash to the Finish Line 5K, including top local athletes and many runners in the marathon on November 5.

Abbott, the title sponsor of the Abbott World Marathon Majors, is the sponsor of the Abbott Dash to the Finish Line 5K for the seventh time. Abbott, a global healthcare leader, helps people live more fully with life-changing technology and celebrate what’s possible with good health.

The Abbott Dash to the Finish Line 5K annually provides TCS New York City Marathon supporters, friends, and families the opportunity to join in on the thrill of marathon race week. The course begins on Manhattan’s east side by the United Nations, then takes runners along 42nd Street past historic Grand Central Terminal and up the world-famous Avenue of the Americas past Radio City Music Hall. It then passes through the rolling hills of Central Park before finishing at the iconic TCS New York City Marathon finish line.

The Abbott Dash to the Finish Line 5K and USATF 5K Championships will be broadcast live via USATF.TV. The broadcast is scheduled to begin at 8:20 a.m. ET with the first race starting at 8:30 a.m. ET.

About New York Road Runners (NYRR)

NYRR’s mission is to help and inspire people through running. Since 1958, New York Road Runners has grown from a local running club to the world’s premier community running organization. NYRR’s commitment to New York City’s five boroughs features races, virtual races, community events, free youth running initiatives and school programs, the NYRR RUNCENTER featuring the New Balance Run Hub, and training resources that provide hundreds of thousands of people each year with the motivation, know-how, and opportunity to Run for Life. NYRR’s premier event is the TCS New York City Marathon. Held annually on the first Sunday in November, the race features a wide population of runners, from the world’s top professional athletes to a vast range of competitive, recreational, and charity runners. To learn more, visit www.nyrr.org.

 

(10/27/2023) Views: 316 ⚡AMP
by Running USA
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Dash to the Finish Line

Dash to the Finish Line

Be a part of the world-famous TCS New York City Marathon excitement, run through the streets of Manhattan, and finish at the famed Marathon finish line in Central Park—without running 26.2 miles! On TCS New York City Marathon Saturday, our NYRR Dash to the Finish Line 5K (3.1 miles) will take place for all runners who want to join in...

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Two yoga exercises for strong toes

As a runner, you use your feet constantly, but you probably neglect them, too. Important but ignored, a runner’s feet may be jammed into ill-fitting shoes, stuck in damp, chafe-inducing socks, and left to blacken and bruise post-big-effort. But spending a few minutes a week caring for your digits can have them performing pain-free for decades to come.

Battered and beaten toes can cause painful running, and discomfort when not running. Mistreated toes may develop bunions and hammertoes, and proper toe strength and flexibility are necessary for effective push-off and propulsion. Try these simple exercises when watching TV or relaxing in the evening and you’ll be bouncing over roads and trails problem-free.

1.- Toe Stand (Padangusthasana)

Excellent for strengthening the toes and improving balance, toe stand may feel quite challenging and uncomfortable at first. It’s OK to ease into it with a very gradual approach, and start by holding the pose for only one or two seconds at a time.

Stand with your feet hip-width apart, and bend forward to grip your big toes with your first two fingers and thumbs.

Keeping your back straight, slowly lift your heels off the ground, balancing on your toes.

Hold the position for several breaths, then release, working up to longer holds or more repetitions as you become stronger.

2.- Toe Squat (Vajrasana)

Toe squat relieves tension in the toes and the entire foot while giving it a nice stretch.

Kneel on the floor with your big toes touching and knees close together. Sit back on your heels, keeping your back and neck straight.

Hold this position for as long as comfortable, gradually increasing the duration as you gain flexibility and strength.

(10/27/2023) Views: 330 ⚡AMP
by Keeley Milne
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Florence Kiplagat seeking redemption at the Dublin Marathon after Gold Coast heartbreak

36-year-old Florence Kiplagat will be looking to end her season on a high at the Dublin Marathon after faltering at the Gold Coast Marathon earlier this year.

Former World Half Marathon record holder Florence Kiplagat will be looking to soothe her Gold Coast Marathon heartbreak with a win at the Dublin Marathon.

Competing at the Gold Coast Marathon earlier this year, Kiplagat was hopeful of finishing in the podium bracket but unfortunately faded to finish sixth. She however has another chance to compete and hopefully finish in the top three.

The 36-year-old has just come back into competition in 2023 since her last race back in 2019. She was out of competition for the past four years due to a series of illnesses and the worldwide COVID-19 disruption.

She will now be competing in her second race this season scheduled for Sunday, October 29 in one of Ireland’s biggest marathons.

The Kenyan will not have an easy time securing her dreams since the race has also attracted several strong women. Defending champion Nigist Muluneh of Ethiopia will be making a return, hoping to secure back-to-back titles.

The Ethiopian has been in impeccable form this season, clocking a Personal Best time of 2:27:41 this year when racing in the Riyadh marathon in Saudi Arabia.

She will enjoy the company of compatriots Amente Sorome Negash, Genet Habela Abdurkadir, and Hawi Megersa who are also among the top women in the elite field.

Negash is the second fastest in the field and she will also be vying for a seat on the high table owing to her impressive form this season. Abdurkadir and Megersa line up as the fourth and sixth-fastest in the field and the duo will be looking for triumph in the streets of Ireland.

Another potential threat is Hanane Qallouj, who lines up as the fifth-fastest in the field. She has a Personal Best time of 2:31:27 and she will be on a mission to dethrone the Ethiopians.

(10/27/2023) Views: 439 ⚡AMP
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KBC Dublin Marathon

KBC Dublin Marathon

The KBC Dublin Marathon, which is run through the historic Georgian streets of Dublin, Ireland's largest and capital city.The course is largely flat and is a single lap, starting and finishing close to the City Centre. Conditions formarathon running are ideal....

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Tanzania's Gabriel Geay goes hunting for redemption in Valencia after Sydney disappointment

The Tanzanian ace failed to finish the race at the Sydney Marathon and he will be searching for redemption in the streets of Valencia.

Tanzania’s marathon ace Gabriel Geay will be lining up for his third marathon this year at the Valencia Marathon scheduled for Sunday, December 3.

The Tanzanian, who started off his season with a second-place finish at the Boston Marathon made the announcement on his Instagram page.

He said: “I’m excited to announce that I will be back to Valencia.”

His announcement comes after he encountered a hitch at the Sydney Marathon, lining up as one of the pre-race favourites, but he failed to finish the race. He did not explain what went wrong but noted that he encountered some challenges.

“Marathon is life and life is full of challenges. Today was a tough day for me but sometimes we must accept the defeat and focus for the next time. Thank you, Sydney Marathon, for the amazing event,” he said.

In Valencia, he will be lining up with the hope of redemption and also looking forward to ending his season on a high.

However, he will not have an easy time since the field has attracted some of the strongest marathoners ever. It will be at the Valencia Marathon where Uganda’s Joshua Cheptegei will be debuting.

The Kenyan charge will be led by the duo of Alexander Mutiso and Kibiwott Kandie. Kandie is in the form of his life since he is just fresh from defending his Valencia Half Marathon title and he will be keen to build on that ahead of the marathon.

Mutiso, also an able athlete, will be competing in his second marathon this season after his triumph at the Prague Marathon.

(10/27/2023) Views: 293 ⚡AMP
by Abigael Wuafula
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VALENCIA TRINIDAD ALFONSO

VALENCIA TRINIDAD ALFONSO

The Trinidad Alfonso EDP Valencia Marathon is held annually in the historic city of Valencia which, with its entirely flat circuit and perfect November temperature, averaging between 12-17 degrees, represents the ideal setting for hosting such a long-distance sporting challenge. This, coupled with the most incomparable of settings, makes the Valencia Marathon, Valencia, one of the most important events in...

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The 40th edition of the Mainova Frankfurt marathon is set for Sunday and the course record of 2:03:42 could go down

When the 30th edition of the Mainova Frankfurt Marathon took place in 2011, Wilson Kipsang crowned the anniversary with a magnificent course record of 2:03:42. This performance took the Kenyan to number two in the world all-time lists at the time and was only four seconds outside the world record. Since then, no-one has gone close to threatening the course record. But at the next anniversary on Sunday, 12 years on, given the two years missed because of the Corona lockdown, this course record could at last be broken.

If the weather is favourable for the 40th Mainova Frankfurt Marathon, the leading contenders including last year’s champion Brimin Misoi and Vienna Marathon winner Samwel Mailu want to attack this target. The Kenyans know full well that they cannot afford to disregard Guye Adola of Ethiopia, whose personal best of 2:03:46 makes him the fastest man in the field. The women’s race has the makings of a thrilling contest for the title with seven runners who have run between 2:21:00 and 2:24:00. Two from the home contingent will have their sights set on achieving the Olympic qualifying time. Simon Boch and Miriam Dattke have places in the German team for next year’s Olympic Marathon in Paris as their goal.

The event organizers have so far received 23,726 entries from 115 countries. 13,036 of them will run the marathon while there are also races at shorter distances, held in conjunction with the marathon. The race is an Elite Label Road Race, a distinction awarded by World Athletics, the sport’s governing body.

The press conference in Frankfurt started with a minute of silence in memory of Christoph Kopp. The Berliner had died after a short illness on 28th April aged 75. Christoph Kopp was the elite race coordinator of the Frankfurt Marathon for two decades and guided the race into world-class - as he had done with the Berlin Marathon before and a number of other events. „In Christoph we have lost a true friend and the man who developed and shaped the elite races of the Mainova Frankfurt Marathon so successfully“, sagte Race Direktor Jo Schindler. 

Men’s race preview: Course record could be challenged

Christoph Kopp’s son Philipp has taken over the role of Elite Race Co-ordinator in Frankfurt. Three of strongest contenders in the men’s elite field had already been recruited by his father for the Mainova Frankfurt Marathon: Brimin Misoi, Samwel Mailu, both from Kenya and Guye Adola of Ethiopia. The latter had to withdraw from the event a few years ago because of injury so this will be his debut in Frankfurt. “We are working towards a halfway split between 61:50 and 62:00 to give the possibility of a course record,” explained Philipp Kopp.

Samwel Mailu has produced outstanding form recently. He won the Vienna City Marathon in April, breaking the course record with his personal best of 2:05:08. He continued by taking the bronze medal at the World Half Marathon Championships in Riga on October 1, again setting a personal best of 59:19. “The field in Frankfurt is very strong but I think I can run 2:04,” he announced. The celebrations back home in Kenya for his bronze medal at the World Half Marathon Championships have been an added incentive: “The messages of congratulation were simply fantastic.” But that didn’t mean he lost his concentration on the job in hand, he has every intention of being first across the finish line in Frankfurt’s Festhalle on Sunday.

Guye Adola (2:03:46 pb), Brimin Misoi (2:06:11) and the Ethiopian duo of Mulugeta Uma (2:06:07) and Abdi Kebede (2:06:43) will have to be on their best form to prevent Samwel Mailu winning. Adola certainly sounded confident: “I think I can run a very good time. If the pacemakers and other runners run fast, I don’t see any reason why I cannot run 2:03. As for qualifying for the Olympics, there’s not a leading Ethiopian runner who doesn’t have that as their goal – but, ultimately, it depends on the national federation.” Should the 2021 Berlin Marathon winner run in the region of his personal best, he would have a chance of booking his place for the Olympics. Brimin Misoi is also ready for a fast marathon: “I have trained very well and want to beat my personal best.”

The Olympic Games are also the top target for Simon Boch. The leading German male runner has a best of 2:09:25, achieved in winning the Linz title in spring but he needs to run under 2:08:10. “I will either run a high 2:07 or end up on a bench around 35 k,“ said Simon Boch.

Women’s Race: Kenyans are favourites

The compact but high-quality women’s field shows every chance of producing a thrilling contest. “I hope that a big group can stay together for a long time and help each other,” said Philipp Kopp. Among the genuine favourites is Magdalyne Masai of Kenya, who showed plenty of confidence when assessing her prospects: “I have had the best preparation ever for a marathon in my career.” She had more than role model for inspiration in her family. Sister Linet won the 10,000m title at the World Championships in Berlin in 2009 and her brother Moses took the bronze at the same distance in the men’s event.

“I had role models in my family and that gave me confidence. Above all, the performances of my sister because it’s not always easy for a woman in elite level sport. I said to myself, if she can do it, so can I.” Then there was the support from a ten-strong training group. Among them is Rosemary Wanjiru, who won this year’s Tokyo Marathon with an outstanding time of 2:16:28.

Magdalyne Masai, just as her compatriot and Frankfurt rival Visiline Jepkesho, has returned to marathon training and competition this year after maternity leave. “It was hard to come back after having a child,” said Jepkesho, whose youngest of two sons is now two years and three months. “I feel very good and am ready to run in the fastest group,” said the 33-year-old. Her personal best of 2:21:37, set six years ago, makes her the fastest woman in the field. Also in excellent form are two more Kenyans, Agnes Keino and Winfridah Moseti.

A similar form of co-operation may well happen between Miriam Dattke and Matea Parlov Kostro on Sunday. The former, the leading German runner in the field, achieved a surprise fourth place at the European Championships last year. She has a personal best of 2:26:50. Her target in Frankfurt is 2:24. This could secure her a place on the Olympic Marathon team. Parlov Kostro from Croatia, who won a silver medal at the same championships in Munich, improved her best to 2:25:45 with victory at the Hanover Marathon in spring. She is aiming to go through halfway on Sunday in 72:00. “I’m in better form than ever, my performances in training are stronger than before the European Championships,” said Matea Parlov Kostro, who has already achieved Olympic qualification.

Elite runners with personal bests

MEN: 

Guye Adola ETH 2:03:46

Samwel Mailu KEN 2:05:08

Mulugeta Uma ETH 2:06:07

Brimin Misoi KEN 2:06:11

Abdi Kebede ETH 2:06:43

Titus Kipkosgei KEN 2:07:46

Albert Kangogo KEN 2:07:48

Frederick Kibii KEN 2:08:09

Dominic Letting KEN 2:09:16

Simon Boch GER 2:09:25

Yimer Getahun ISR 2:09:27

Bukayaw Malede ISR 2:09:28

Soufiyan Bouqantar MAR 2:09:54

Tesema Moges ISR 2:10:31

Archie Casteel SWE 2:10:49

Tom Anderson GBR 2:12:07

Dominic Kiptarus KEN 2:12:46

Mario Bauernfeind AUT 2:15:34

Thorben Dietz GER 2:19:20

Andreas Vojta AUT 2:19:27

Isaac Lelei KEN Debut

WOMEN:

Visiline Jepkesho KEN 2:21:37

Magdalyne Masai KEN 2:22:16

Buzunesh Gudeta ETH 2:22:38

Paskalia Jepkogei KEN 2:22:47

Meseret Meleka ETH 2:22:52

Agnes Keino KEN 2:23:26

Winfridah Moseti KEN 2:23:38

Naom Jebet KEN 2:24:33

Viola Kibiwott KEN 2:24:54

Sharon Arusho KEN 2:25:20

Matea Parlov Kostro CRO 2:25:45

Medina Armino ETH 2:26:12

Miriam Dattke GER 2:26:50

Viktoriia Kaliuzhna UKR 2:27:05

Tereza Hrochova CZE 2:29:06

Kinsey Middleton CAN 2:29:22

(10/27/2023) Views: 336 ⚡AMP
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Mainova Frankfurt Marathon

Mainova Frankfurt Marathon

Frankfurt is an unexpectedly traditional and charming city, with half-timbered buildings huddled in its quaint medieval Altstadt (old city), cosy apple wine taverns serving hearty regional food, village-like neighbourhoods filled with outdoor cafes, boutiques and street art, and beautiful parks, gardens and riverside paths. The city's cache of museums is second in Germany only to Berlin’s, and its nightlife...

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Jamaican youngster Alana Reid to start training with Sha'Carri Richardson

18-year-old Alana Reid is set to become a training partner to the reigning World 100m champion Sha’Carri Richardson.

Reigning World Under-20 200m bronze medallist Alana Reid is set to become a training partner to the reigning World 100m champion Sha’Carri Richardson.

As reported by Radio Jamaica Sports, the 18-year-old will also be guided by Dennis Mitchell at the Florida-based Star Athletics Track Club ahead of the Olympic Games in 2024.

Her move just comes four months after the Jamaican, who is also the national Under-20 100m record holder, signed a multi year deal with Nike as she went professional professional.

During the time Reid was signing the deal back in June, her management team at Auctus Global Sports Management, which is jointly run by Sekou Clarke and Olympian Dwight Thomas, had revealed that the 18-year-old sprinter would continue training with her high school coach, Corey Bennett.

However, Bennett on Tuesday, October 24 confirmed via telephone to Radio Jamaica Sports that he would no longer be guiding the career of Reid who he coached to the sprint double as Hydel High won their first Girls' Champs title in March of this year.

They also noted that upon contacting Clarke on phone, he declined to comment on what had really happened.

Meanwhile, Richardson, the American, has had a great 2023 season and just at the age of 23, she has achieved, many great milestones.

The Jamaican youngster, with hard work and commitment to training, might also be the next big thing on the track.

(10/26/2023) Views: 362 ⚡AMP
by Abigael Wuafula
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World Athletics launches tracking tool for Olympic qualification

Finding out if your favorite athlete will qualify for the Paris 2024 Olympics has just become much more accessible. Earlier this week, World Athletics introduced a new online tool called “Road to Paris 2024,” designed to assist athletes, media and fans by providing real-time insights and an overview of athletes in a qualifying position.

Users of the tool can conveniently search for information by discipline, country, and qualification status, ensuring easy access to the data they need. The tool doesn’t, and will not, indicate which athletes have been selected for entry by their National Olympic Committee (NOC), as those lists will be published by each NOC closer to the 2024 Games.

The qualification process for the 2024 Paris Olympics will be a similar arrangement to the 2020 Tokyo Olympics and the last two World Championships held in Eugene and Budapest. 50 per cent of athletes will qualify based on entry standards, while the remaining 50 per cent will have to secure their spots through the World Athletics world rankings.

The deadline for marathon, race walking events and 10,000m qualification is May 5, while athletes for all other events must be finalized by June 30.

Team Canada sent 57 track and field athletes to the 2020 Tokyo Olympics, where they won six of Canada’s 24 medals (two gold, two silver, and two bronze), making it one of the most successful Olympic Games for Team Canada in history. This tied the mark of six from Rio and was only three behind the country’s best total of nine won at the L.A. Olympics in 1932.

The online qualification tool can be found at: https://worldathletics.org/stats-zone/road-to/7153115

(10/26/2023) Views: 325 ⚡AMP
by Marley Dickinson
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Paris 2024 Olympic Games

Paris 2024 Olympic Games

For this historic event, the City of Light is thinking big! Visitors will be able to watch events at top sporting venues in Paris and the Paris region, as well as at emblematic monuments in the capital visited by several millions of tourists each year. The promise of exceptional moments to experience in an exceptional setting! A great way to...

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Samwel Mailu sets ambitious goal as he returns to the Frankfurt Marathon

The Kenyan runner finished second on his debut in the German city last year and want to go one better in 2023

Vienna Marathon champion Samwel Mailu has set his target ahead of making a return to the Frankfurt Marathon on October 29.

Mailu, one of the rising talents in the marathon, has already proved that Frankfurt is a good place for him after a brilliant marathon debut last year where he finished second.

During last year’s event, Mailu had originally been entered as a pacemaker but he did not drop out of the race and, despite his role, finished second in 2:07:19.

This year, Mailu triumphed in Vienna with 2:05:08, breaking the men’s course record which had stood for nine years.

“I have a good feeling about returning to Frankfurt. After all, I made my marathon debut there and the organisation is very good. My aim is to improve my personal best and to run under 2:05 in Frankfurt,” Mailu said.

Meanwhile, race director Jo Schindler expressed his excitement at having brought on board Mailu, alongside Matea Parlov Kostro, who has also been entered as the top female athlete. The event will also be marking its 40th anniversary.

“In Matea Parlov Kostro and Samwel Mailu, we’ve succeeded in recruiting two rising stars of the international marathon scene," he added.

"I’m delighted that we are going to have two popular figures running on the start line in Frankfurt.

"After our successful comeback from the COVID-19 lockdown a year ago, we want to stage an exciting show of running in celebrating the anniversary of the oldest German city race in Frankfurt,” Schindler said.

(10/26/2023) Views: 332 ⚡AMP
by Abigael Wuafula
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Mainova Frankfurt Marathon

Mainova Frankfurt Marathon

Frankfurt is an unexpectedly traditional and charming city, with half-timbered buildings huddled in its quaint medieval Altstadt (old city), cosy apple wine taverns serving hearty regional food, village-like neighbourhoods filled with outdoor cafes, boutiques and street art, and beautiful parks, gardens and riverside paths. The city's cache of museums is second in Germany only to Berlin’s, and its nightlife...

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Nike honor Eliud Kipchoge with a track and statue in the US

Eliud Kipchoge has been honored by his sponsor, Nike, with a track under his name and a statue at the headquarters in Beaverton.

Former World marathon record holder Eliud Kipchoge expressed his gratitude to his sponsors, Nike, after they honored him with a track and a statue.

Nike unveiled the Eliud Kipchoge Track at the Nike European Headquarters in the Netherlands and his statue at the Nike headquarters in Beaverton.

He took to his Instagram page to express his joy saying: “Monday was a special celebration as we unveiled the Eliud Kipchoge Track at the Nike European Headquarters in the Netherlands, while at the same time, Nike revealed a statue of me at the headquarters in Beaverton. Thank you, Nike, for the great partnership, together we run as one.”

Kipchoge also went down memory lane to the time he signed with Nike back in 2003. He expressed gratitude to the sponsors for their unwavering support throughout his career.

He added that working together has helped them be a source of inspiration to every athlete in the world.

“20 years ago, Nike and I became partners in running. Since 2003, Nike has played a crucial role in my career, providing inspiration and innovation. Together, we have brought these elements to every athlete in the world.”

Since signing with Nike, the five-time Berlin Marathon champion has marked tremendous milestones in his career from winning two Olympic titles in the marathon to becoming the first man in history to win the Berlin Marathon five times.

Kipchoge is also a four-time London Marathon champion and he became the first man in history to run a marathon under two hours. He also managed to break the marathon world record twice. 

On October 12, 2019, in Vienna's Prater Park, he clocked 1:59:40 to win the race, becoming the first person in recorded history to break the two-hour barrier over a marathon distance.

The effort did not count as a new world record under the World Athletics rules due to the setup of the challenge.

(10/26/2023) Views: 397 ⚡AMP
by Abigael Wuafula
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Jamaica´s Yohan Blake wants to make it to a fourth Olympic Games

Yohan Blake, the 2011 World 100m champion, has insisted that he has a lot left in the tank as he begins his preparation to earn a spot on Jamaica’s team to the 2024 Olympic Games in Paris next year.

Blake, who turns 34 in December, missed out on a chance to make his country’s team to the World Championships in Budapest, Hungary in August, but insists he will not be deterred by this most recent setback as he looks forward to suiting up in national colours for his fourth Olympic Games.

“Not everybody can say they have been to four Olympics. I've gone three already and I'm looking forward to this one being my fourth to be honest, I know I have a lot left with me and I know I can spring some surprises. I am just really focusing on just getting this year to start off on a good level,” the 2012 double Olympic silver medallist told Sportsmax.TV on Friday following the launch of his Reviere Purified Water at the AC Hotel in Kingston.

The 2023 season was a challenging one for Blake, who boasts lifetime bests of 9.69 and 19.26 over the 100m and 200m, respectively.

During the season, he failed to break 10 seconds despite coming closest in Poland on July 16 when he ran a time of 10.01. However, he expressed contentment with what has transpired knowing he has a lot to work on for the coming season.

"I've been consistent, running 10-zeros. I never got the 9s, but I am okay with it," Blake reflected. “I've been doing some revision on the last races, the guys have been pulling away from me from the last 40 metres, so I'm doing some work on that.”

That work is being done in a new environment following the break-up of Titans International that sees Blake, Akeem Blake and Briana Williams as well as Frater walking away from the training group that was led by Coach Gregory Little.

With Frater now being totally in charge of his training, Blake expressed confidence that he will make the necessary steps forward in the coming season.

“Michael Frater is an athlete and he's our coach and he really understands me as well. And, you know, I have young Akeem Blake and Briana (Williams) in the camp as well. So we're looking to push each other and now some younger ones as well. We’re looking to push each other and as I said this is my last Olympics,” Blake said.

Frater has made adjustments to Blake’s programme aimed at keeping him sharp and explosive. "He wants to keep me sharp, and he wants me, when I touch the track, to be ready, and be a bit more explosive.”

Blake was once among the most explosive athletes on earth. After defeating Bolt in both the 100m and 200m at the Jamaica national championships in 2012, Blake ran times of 9.75 and 19.44 at the London 2012 Games to win two silver medals to go along with the gold medal in the 4x100m relay in which Jamaica established a world record of 36.84.

He was seemingly poised to challenge Bolt’s world records of 9.58 and 19.19 when a series of injuries derailed him. The worst of those injuries occurred on a cold evening at the Glasgow Grand Prix in July 2014.

“I remember that race clearly in Glasgow when my muscle was frozen. It was really cool and it popped. When I went to the doctor, the doctor said I suffered from muscle spasms,” he said in reflection, adding that some of his injuries were his own doing.

“You know, one of my biggest letdowns in life is I think I worked too hard and I pushed myself too much. I don't know when it’s time to rest and my body is really upset with me sometimes because I do not know when to rest but don't regret any of what happened. It has made me strong as well and I'm here, I'm still running fast,” he said.

“I can get an injury and do surgery and I'm here still running with aluminium in my leg. I'm trying.”

(10/26/2023) Views: 286 ⚡AMP
by Leighton Levy
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Paris 2024 Olympic Games

Paris 2024 Olympic Games

For this historic event, the City of Light is thinking big! Visitors will be able to watch events at top sporting venues in Paris and the Paris region, as well as at emblematic monuments in the capital visited by several millions of tourists each year. The promise of exceptional moments to experience in an exceptional setting! A great way to...

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Three interval sessions to invigorate your off-season

Taking some time off from structured training is a must-do for runners who train and race from spring through fall. While you may not build mileage or ramp up intensity during your off-season, adding some variety to your schedule can keep motivation high, making it easy to practice consistency. Stick one of these simple, effort-based interval sessions into the mix to help keep things interesting. If you’re new to interval training, these sessions are a great way to get used to changing paces without wearing you down.

Any of these interval sessions can be adjusted for your experience level. Keep the ratio of harder running to recovery, but decrease or increase the time in each as necessary. Adjust the effort level according to how tough you want your workout to be.

1.- Shorter intervals (35 minutes)

If you’re new to speedwork, try running your shorter intervals around 10K race pace, or the hardest effort you can maintain for an hour. If you have years of experience under your belt, run the intervals at 5K pace or faster.

Warm up with 10 minutes of easy running.

5 x 2 minutes hard effort with 1 minute of easy running to recover in between intervals.

Cool down with 10 minutes of easy running.

2.- Medium intervals (48 minutes)

For this session, think half-marathon pace (or slightly faster) for the speedier sections.

Warm up with 10 minutes of easy running.

4 x 5 minutes at a harder effort, with 2 minutes of easy running between intervals for recovery.

Cool down with 10 minutes of easy running.

3.- Long run intervals (80 minutes)

For these intervals, don’t worry about a specific effort or pace–the goal is just to add variety to your run and remind your legs what a bit of faster running feels like.

Warm up with 10 minutes of easy running.

3 x 15 minutes at a harder effort, with 5 minutes of easy running to recover in between intervals.

Cool down with 10 minutes of easy running.

Follow an interval session or speedwork day with some very easy running or a rest day to recover.

(10/25/2023) Views: 342 ⚡AMP
by Keeley Milne
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Kandie now eyes a slot in Team Kenya for the Paris Olympic Games

Newly crowned Valencia Half Marathon champion  Kibiwott Kandie has said he intends to vie for a spot on the Kenyan marathon team for the Paris 2024 Olympics.

Kandie made the remarks after obliterating a rich field of competitors on his way to a successful title defence on Sunday.

The seasoned course sensation revealed plans to gauge his potential for a new challenge at the Olympics in the upcoming Valencia Marathon later in the year.

"I have now decided to graduate to the marathon and I hope to seal a slot in the Kenyan team that will be participating in next year's Olympics in Paris," Kandie said.

"I intend to run one more race this year at the Valencia Marathon where I will be aiming to post a good time that might assure me a slot in the Kenyan marathon team," he added.

Kandie said he felt thrilled after storming a back-to-back title on Sunday. This was his third title, having previously blazed to victory in 2020 and 2022.

"My pre-race target was to run a 57 and I'm glad I managed a 57:40 which was close to the mark," Kandie said.

He dismissed being under the pump despite the rich field of competitors who dared him to a thrilling duel.

"I didn't feel any sort of pressure because I wasn't competing with anyone in mind. I just decided to run my race," Kandie said.

Kandie said he would take adequate time away from training to recover before embarking on fresh preparations.

"I'll be returning home on Tuesday, take a few days to recover before I resume training," Kandie remarked.

Sunday's race recorded the fastest half marathon of 2023, with three runners locked in a photo finish.

Kandie breezed to triumph in an impressive 57:40, ahead of Yomif Kejelcha who wrapped up second in a time of 57:41, followed closely by Hagost Gebrhiwet, also at 57:41.

Kandie's time not only made it the fastest of 2023 but also ranked as the fourth-fastest in the history of the event.

Nevertheless, Kandie's performance was nowhere near the masterclass act he exhibited at the 2020 Elite Edition of the Valencia Half Marathon where he set a new world record time of 57:32.

In 2021, he set a course record at the Istanbul Half Marathon and won The Giants Geneva 10k.In the women's race, Margaret Chelimo led a Kenyan podium sweep on her way to glory.

Chelimo breasted the tape in an impressive time of 1:04:46 to tuck away the top spot.  Compatriot Cheptai Irine emerged second in 1:04:53, ahead of another Kenyan Chepng'etich Janet who wrapped up the top three in  1:05:15.    

(10/25/2023) Views: 314 ⚡AMP
by Tony Mballa
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Paris 2024 Olympic Games

Paris 2024 Olympic Games

For this historic event, the City of Light is thinking big! Visitors will be able to watch events at top sporting venues in Paris and the Paris region, as well as at emblematic monuments in the capital visited by several millions of tourists each year. The promise of exceptional moments to experience in an exceptional setting! A great way to...

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Ferdinand Omanyala ditches his coach weeks after Fred Kerley and Marcel Jacobs did the same

Ferdinand Omanyala has changed his coach as he gears up for the 2024 busy season.

Africa’s fastest man Ferdinand Omanyala has joined former World champion Fred Kerley and Olympic champion Marcel Jacobs in changing coaches ahead of the Olympic Games in Paris, France.

Omanyala was initially working with coach Duncan Ayiemba. Still, he has since started working with coach Geoffrey Kimani as he gears up for the Olympic Games and a busy 2024 season.

Speaking to Pulse Sports Kenya exclusively, Omanyala shared that he will only be working with Kimani and he extended a hand of gratitude to Ayiemba who has also played a vital role in his career.

He said: “I will be working only with Geoffrey Kimani. I really appreciate what Duncan has done over the years.”

His new coach, Kimani, shared his excitement to have taken up the role of coaching Omanyala. In a post on his X (Twitter) handle, he said: “New Dawn...Back on track, and greatly honoured to take up the role of Sprints Coach to Ferdinand Omanyala through a busy 2024 season.

We will be kicking off the season with the World Indoors in March 2024... Onto the hard work!”

Omanyala has already started light training ahead of the Olympic Games where he has promised to improve on his World Championships performance.

Meanwhile, the 27-year-old has had a quite mixed season in 2023. He started off with an indoor tour which was a success.

He also competed in the Diamond League Meetings where he finished in the podium bracket in all the races. Omanyala also made history as the first Kenyan to win the 100m at the Diamond League Meeting when he won the Meeting in Monaco.

At the World Championships, he had a good start in the Heats and semifinal and faltered in the final to finish seventh. He has promised to work harder and not disappoint his fans ahead of beginning the 2024 season.

(10/25/2023) Views: 407 ⚡AMP
by Abigael Wuafula
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