Running News Daily

Simiu's says he allowed Sawe to take gold in the spirit of sportsmanship

World 10,000m silver medalist Daniel Simiu said the move to let fellow Kenyan Sabastian Sawe take gold in the half marathon at the World Road Running Championships in Riga, Latvia on Sunday was in the spirit of sportsmanship.

He said the humane part of him informed his decision because sport is not always about winning.

Sawe pulled away from the field earlier on and was cruising towards apparent victory. Behind him, Sawe was battling Ethiopia’s Jemal Yimer for the runner-up spot.

With less than 200m to go Simiyu let the lead go saluting his passing teammate Sawe in what appeared to be a sign for Sawe to go on and bag gold.

“It is not that I was not strong, I wanted to tell the world that there are good people out there and it’s not always about winning. I wanted Sawe to win because I have been on the world stage so I wanted him to also have a feel,” Simiu said.

He further added that his actions were meant to send a message to the world that there is still hope for humanity.

“I wanted to send a message to the world that there are still humane people out here; that you can come first and give your competitor a chance to also win. It’s not always about winning because if I wanted to, I would have won,” he added.

Kenya, however, went on to sweep the three medals with Sawe leading the pack in a time of (59:10), followed by Simiu (59:14) and Samuel Nyamai who recorded a personal best of 59:19 to take third place. Bernard Kibet came in eighth in a time of 1:00.13.

Simiu was fresh from winning a silver medal at the World Athletics Championships in Budapest, Hungary in August and was in search of a gold medal to add to his collection in Riga.

He further added that he was not done yet and that he was going to relax and start training as he is set to participate in the Delhi Half Marathon scheduled for October 14.

“Next week, I will be in Delhi for the half marathon. The season is not yet over, we are just closing the track season and now we are coming to the road events and after that, we wrap it off with cross country,” he said.

90-year-old woman sets U.S. half-marathon age-group record

Just months after blazing to a new world age-group standard in the 1,500m, 90-year-old Dot Sowerby has broken the U.S. half-marathon age-group record, underscoring her message that age isn’t an obstacle to breaking down barriers.

The grandmother and longtime runner from Greensboro, N.C., completed the 2023 Life Time Chicago Half Marathon in 3:33:47, breaking the former 3:46:56 record set by Harriette Thompson six years ago at the Rock N’ Roll San Diego Half Marathon at age 94. (That effort by Thompson months before her death in 2017 still makes her the oldest woman on record to have completed a half-marathon, a record previously set by Canada’s Gladys Burrill in 2012 at age 93.)

Sowerby, who took up running in her late forties, told ABC News Chicago after her record-breaking half-marathon on Sept. 24 that she hopes her latest feat inspires others to chase their dreams, regardless of their age.

“I think older people can do anything, and I just like to keep active, and you’re never too old to get out there and run,” Sowerby said.

Sowerby has been reinforcing this message through her actions as well as her words this year, both in road races and on the track. In July, she thrilled a hometown crowd at the USATF Masters Outdoor Championships in Greensboro by running the 1,500m in 11:30.62, taking more than a minute off the record held by North Vancouver’s Lenore Montgomery, who covered the distance in 12:34.67 at a track meet in Surrey, B.C., in Sept. 2020.

The championships saw Sowerby rack up an impressive collection of medals, including gold in the 400m (2:35.33), 800m (5:52.93), long jump (1.05m) and shot put (4.51m), and silver in the 100m.

Her success at this year’s USATF championships came just one week after she collected six gold medals at the 2023 National Senior Games in Pittsburgh.

“I have a philosophy that you are never too old to do something like running or whatever you want to do,” Sowerby told Greensboro’s News & Record heading into the USATF Masters Outdoor Championships.  “When I came along, they would not let girls in high school and college run because they thought they were too fragile or something. So, I did my first race when I was 50 years old.”

According to the Chicago Half Marathon and 5K website, Sowerby trains almost every day, varying her workouts from running to swimming to exercise classes. She typically begins training at 6 a.m. “One of my motivations is to inspire others to keep exercising, no matter your age or circumstance—just get out there and do something,” she said.

Portuguese Rosa Mota breaks half marathon world record for veterans running 1:26:16 in Riga

Portuguese Rosa Mota broke the half marathon world record for athletes between 65 and 69 years old, completing the distance in 1:26:16 hours, taking more than six minutes off the previous best mark.

In the parallel race to the World Road Championships, the Olympic marathon champion in Seoul 1988 was 13th overall and won the race in her age group, surpassing the mark of Swiss Emmi Luthi, who had run in 1:32.56 in 2009.

Rosa Mota was more than 22 minutes behind the runner-up, Finnish Kaarina Back (1:48.41).

Last week, Rosa Mota had won the European cross-country veterans championship, at the same level.

Olympian Anne-Marie Comeau Pursuing a Fast Time at TCS Toronto Waterfront Marathon

On October 15th the 27-year-old from St. Ferréol les Neiges in Quebec will race the TCS Toronto Waterfront Marathon, her first competitive marathon since her inauspicious debut in Philadelphia in 2019.

This time around the former cross-country skier will come prepared having followed the program set by her new coach, two-time Canadian Olympic marathoner, Reid Coolsaet. The two paired up in November 2022. Coolsaet has developed both her physical and mental preparation and Comeau has a specific goal in mind.

“I talked to Reid last week,” she reveals. “My first goal is to go under 2:32. But he told me if I want to take risks in my race I should try to do 2:29:30 or just under 2:30. He told me it’s a big risk to start at this pace but I like to take risks.”

Once again, the race will serve as the Athletics Canada Canadian Marathon Championships with medals and a lucrative prize purse including $8,000 to the national champion. Comeau is more cautious.

“For sure I will be happy if I am finishing on the podium,” she says. “But I don’t think about it. I don’t have a lot of experience in marathon races. I would just like to do another marathon because the last one was in 2019.

“It’s a ‘couple’ of years so I want to start back doing one and see how I can fuel correctly in the race. Because my first one - it was very bad nutrition. I will give all that I have. I have done a lot of work. I am excited to see what it can give.”

Comeau laughs at her recall of that Philadelphia race, a 2:41:10. But in March of this year she showed that her training is going well as she finished second at the Project 13.1 (Half Marathon) in New York’s Rockland State Park. Her time of 1:11:30 indicates that with the right volume of training she is certainly capable of dipping under the 2:30 marathon barrier.

More recently she won the half marathon at the Marathon Beneva de Montreal in 1:13:56. That result came during her buildup for Toronto Waterfront. She did not back off her training one bit.

“I am not a person that does a lot of high mileage,” she reveals. “My biggest week with the training in the marathon buildup was 155km. It was mostly about 130km a week. I also use other sports in preparation.

“I am not competing anymore in cross-country skiing. But I am doing a lot of cross- country skiing in the winter and a lot of skiing up mountains but I don’t do competition anymore.”

Cycling with her boyfriend Jean-Philippe also has a place in her overall fitness. And she is also an accomplished mountain and trail runner. Last March she represented Canada at the World Mountain and Trail Running Championships finishing 15th in the women’s vertical race and 17th in the ‘up and down’ race.

“I always loved running,” Comeau admits with a laugh. “I was running for training (for cross-country skiing). The two sports work very well together and since the age of 8 years I was running races in the woods. When I was a skier I was always running in the summer and even in the winter.

“I wanted to try and see what my potential was in running. When I was skiing it was not perfect for running. So when I stopped I was able to concentrate my energy and see what I can do.

For income Comeau works as an accountant for a medium size firm while studying to become a tax specialist. Recently she left a major accounting firm so she could cut back on her hours to devote more time to training and recovery.

In her down time she says she enjoys going for bike rides and also pursuing a more relaxing pastime.

“My boyfriend (national team trail runner) Jean-Philippe Thibobeau and I like to explore breweries,” she says with a laugh. “We love this activity and when we travel we try to choose different breweries and match our trip with that.”

Comeau is eager to line up at Toronto Waterfront and for the first time really see what she is capable at the marathon distance. A surprise could be in store.

About the TCS Toronto Waterfront Marathon

The TCS Toronto Waterfront Marathon is Canada’s premier running event and the grand finale of the Canada Running Series (CRS). Since 2017, the race has served as the Athletics Canada national marathon championship race and has doubled as the Olympic trials. Using innovation and organization as guiding principles, Canada Running Series stages great experiences for runners of all levels, from Canadian Olympians to recreational and charity runners. With a mission of “building community through the sport of running,” CRS is committed to making sport part of sustainable communities and the city-building process.

To learn more about the TCS Toronto Waterfront Marathon, visit TorontoWaterFrontMarathon.com.

Two-time Olympic champion Ashton Eaton embraces distance running

It’s been seven years since two-time Olympic and world decathlon champion Ashton Eaton called it a career, but he has not hung up the running shoes quite yet. The 35-year-old ran in the Portland Half-Marathon over the weekend and tweeted about how taken aback he was by the toughness of distance running.

Eaton finished the half marathon in just under an hour and 50 minutes for 530th place overall. Eaton took to social media post-race to share how his body was feeling. “I think I ran 1:49. During the run, I felt fine, but now I feel like I can’t move at all. Insanely painful.”

During Eaton’s professional career, despite being the only decathlete to break the 9,000-point mark twice, he was never particularly dominant at distance events. His weakest event of the 10 was known to be the final one—the men’s 1,500m—an event where he only had a personal best of 4:14.48.

Eaton wasn’t only surprised by how painful half-marathons are; he also posted that he was astonished by the variety of running styles. “Runners are basically like fingerprints,” wrote Eaton. “I’ve always admired the mental toughness of distance running, and now even more so. It was a very cool experience.”

It’s clear that Eaton is now embracing life as a distance runner in his retirement. Last week, Eaton was named an event ambassador at India’s Vedanta Delhi Half Marathon, scheduled for Oct. 15.

Eaton and his wife, Canada’s Brianne Theisen-Eaton, retired from the sport at the prime of their respective careers in 2017. Eaton was coming off defending his Olympic gold medal at the Rio Olympics. While Theisen-Eaton won bronze in the heptathlon at the same Olympics. The multi-events power couple now live and reside in Oregon with their three-year-old boy.

Kenyan Mark Otieno details his path to 2024 Paris Olympic Games

Mark Otieno ended his doping ban earlier this year and he has his work cut out if he has to qualify for the Olympic Games.

Kenyan sprinter Mark Otieno has officially begun his journey towards the 2024 Paris Olympic Games and has set a target to hit in order to make it to the global stage next year.

The Olympic Games are scheduled for Friday, July 26 to Sunday, August 11. In order to qualify for the showpiece, Otieno must hit the qualifying mark which stands at 10.00 by June 30 next year.

His Personal Best time currently stands at 10.05, meaning he has to put in the hard work to ensure that he hits the qualifying time for the men’s 100m.

In a post on his X (Twitter) handle, Otieno said: “Off-season training begins today, and it marks day one of my journey to the Olympics. I need to run 10.00s before June 30th, 2024.

"My personal best is 10.05s, so that means a new personal best for me to get to the Olympics. Grateful that I have a chance at redemption.”

Earlier this year, Otieno’s doping ban came to an end and he has been taking his time to come back into competitive racing.

He was banned back in 2021 during the delayed 2020 Tokyo Olympics hours before he stepped on the start line of the men’s 100m semifinal.

At the time, the Athletics Integrity Unit (AIU) reported that he was banned due to the presence of the prohibited substance Methasterone in his system.

After ending his doping ban, the Kenyan has competed in one race, the 5° Meeting Brazzale in Italy, where he finished second in 10.39.

Kenyan runner Philemon Rono breaks old Košice marathon record

Kenyan Philemon Rono won the 100th edition of the International Peace Marathon in Košice (MMM) in a course record of 2:06:55.

"I'm happy that I managed to create a record. It's a great achievement, I appreciate it a lot," said Rono.

He beat Lawrence Kimaiya's previous record from 2012 by six seconds.

In a dramatic finish, he pushed the Ethiopian Kebede Wami Tulu to second place (+1 s). The Eritrean runner Berhane Berhe Tesfay, who crossed the finish line 12 seconds after the winner, came third.

A three-time MMM champion, Kenyan Reuben Kiprop Kerio was fourth with a time of 2:07:56 h. Had he won, he would have equaled the Hungarian runner József Galambos's score. Galambos won the Košice marathon four times.

Marek Hladík was the best Slovak male runner on Sunday. He is the winner of the 2020 edition. On Sunday, he was classified at the finish line in 9th place with a time of 2:22:14 h.

In the women's category, the Kenyan Jackline Cheron enjoyed the victory, finishing the run in 2:24:43 h. Two Ethiopian runners shared the stage with her - Adawork Aberta Saduro (+1:36 min) and Ayantu Kumela Tadesse (+1:50 min).

Among Slovak women, Veronika Páleníková was the best. She ended in sixth place with a time of 2:45:52 h.

Kenyan Kandie wins Giro al Sas in Trento

The former half marathon world record holder, the Kenyan Kibiwott Kandie, triumphed solo in the 76th edition of the ‘Giro al Sas’ which this evening opened the ‘Trento Running Festival’ in anticipation of tomorrow’s ‘Trento Half Marathon’ . The twenty-seven year old Kenyan unraveled the knot during the ninth of ten laps of around a thousand meters arriving in Piazza Duomo, to close the race in 28’48” and leave behind the acclaimed host Yeman Crippa (Fiamme Oro, 28 ’52”).

For the multiple Italian record holder and European champion of the 10,000 metres, this is the first second place in the race hosted by ‘his’ Trento: Kandie’s acceleration was too sudden for the current state of form of Massimo Pegoretti’s pupil, who however succeeded to better manage their energy to prevail over the other Kenyans Chales Rotich (28’59”) and Alex Korio (28’59”).

“My condition is not at its best, after the intense summer season, but at the Giro al Sas I like to grit my teeth and still chase important results – Crippa’s comment -. But it would have been useless to try to accelerate further: with the current state However, given my form, I wouldn’t have been able to resist a further push from Kandie.”The Kenyan, for his part, explained that he understood “on the ninth lap that it was the right moment to try the sprint. I accelerated and saw that my opponents were unable to respond and so I continued to the finish line.

I wanted to do well at the Giro al Sas: the atmosphere here in Trento was special with a lot of fans ready to applaud. I’m really happy to have participated in the event for the first time. Now I’m continuing the finishing: in three weeks in Valencia I’ll try to recover the world record for the half marathon, even though I know it will be tough.”

Cardiff Half Marathon: Vincent Mutai and Mestawut Fikir win 2023 titles

Vincent Mutai and Mestawut Fikir clinched victory in the 2023 Cardiff Half Marathon.

Kenyan Mutai out-sprinted course record holder and compatriot Shadrack Kimining to win the men's race in one hour and 35 seconds on a humid day.

Ethiopian Fikir had the edge in a close finish in the women's race, with just a second splitting the top three.

Josh Hartley and Martyna Snopek won the wheelchair races as the event celebrated its 20th anniversary.

Meanwhile more than 27,000 club and amateur runners also covered the 13.2 miles (21km) course.

Former winners Kimining and Geoffrey Koech returned to the Welsh capital in a strong field in the men's race that was decided in the final straight.

Both were in the lead group that completed the first 10km in 28:29 before 28-year-old Mutai showed the stronger kick.

He said: "I feel good. This was my first time running this course, it was a bit challenging, but it was really enjoyable and now I am a winner so I am so happy and very surprised."

Former women's race winner Beatrice Cheserek also returned and led early on, but the Kenyan was dropped before a three-way sprint for the line.

Fikir beat fellow Ethiopian Aminet Ahmed and last year's runner-up Viola Chepngeno to add the Cardiff title to the Antrim Coast Half Marathon two months earlier in 1:08:13.

Bridgend's Adam Bowden and Beth Kidger of Brighton Phoenix earned Welsh half-marathon titles.

Bowden beat Meirionydd's Rhodri Owen and Pontypridd Roadent Adam Bull while Kidger - ninth in the overall women's race in her first half-marathon - edged out a strong Welsh contingent including Anna Bracegirdle and Olivia Tsim.

"I was on my own at the start because I was trying to be sensible with the pace as this is my first real half marathon," said Kidger.

"The fact it's mainly flat really helped and I definitely want to do more half marathons in the future."

Hartley was tipped as the athlete to beat in the men's wheelchair race despite the presence of former winners Tiaan Bosch and Richie Powell. And so it proved as the Coventry Godiva Harriers athlete led from start to finish - crossing the line 10 minutes ahead of second-placed Bosch.

Snopek - who won the Great North Run's wheelchair race in 2018 - won the women's wheelchair race.

"I ran my own race the whole way through and stuck to my plan," said Hartley.

"It was my first time racing here, the atmosphere was really good and the conditions were a nice surprise."

The race is a member of the SuperHalfs, a global series of the world's most prestigious half-marathons including races in Lisbon, Prague, Copenhagen and Valencia.

Twin Cities Marathon canceled due to heat two hours before start

Nearly 20,000 runners in Minnesota were left frustrated on Sunday morning after the Twin Cities marathon and 10-miler was canceled two hours before its 7 a.m. start due to heat.

The temperature in Minneapolis was forecasted to reach an unseasonably high 28 C (82 F) by 11 a.m., according to the National Weather Service. The average high for the Minneapolis-Saint Paul area around this time of year is around 18 C.

In the days leading up to the race, organizers had cautioned about potentially unsafe weather conditions. However, the race was still planning to proceed with extra safety measures implemented.

The Sunday morning forecast in Saint Paul elevated the races into black-flag status (which stands for “extreme and dangerous conditions”), which prompted the cancellation. As many as 8,000 runners were set to compete in the marathon, with 12,000 in Twin Cities 10-miler, and tens of thousands of spectators on the streets of both cities.

“It saddens Twin Cities In Motion and our partners to be unable to hold the races that runners have been pointing toward for months, but the safety of participants and the community will always be our primary concern,” said race organizers in a press release. “Extreme heat conditions can tax both runners and our emergency medical response systems. We ask the entire running community to come together for the safety of everyone involved.”

The race made the announcement at 5:30 a.m., only an hour and a half before the race’s expected start time. Despite the short notice, many runners who had traveled to Minnesota still went out to run at their own discretion.

Many runners took to social media to scrutinize the race’s decision: “Sad and pathetic, let’s just cancel all races cause they are outside of people’s comfort level,” one runner said. “What a waste of everyone’s time to make a last-minute decision like this,” said another.

The race organizers have not yet confirmed whether they will provide refunds or offer a credit to participants but intend to make an announcement later in the week. 

Jepchirchir takes third global half marathon title in Riga

Kenya’s Peres Jepchirchir underlined her status as one of the all-time greats by claiming a third world half marathon title at the World Athletics Road Running Championships Riga 23 on Sunday (1), the 30-year-old utilising her fearsome finishing speed to take gold in 1:07:25.

She was followed home by compatriot Margaret Chelimo Kipkemboi in 1:07:26, with Catherine Reline Amanang’ole completing a 1-2-3 for Kenya in 1:07:34.

“I wanted to win three times and make history, and thank God I have made it,” said Jepchirchir. “It was my birthday this week and I told my husband I would work extra hard to get the win.”

Jepchirchir led Kenya to a decisive victory in the team title, their first since 2016, when they also swept the medal positions. Their top three had a cumulative time of 3:22:25, with Ethiopia second with 3:27:55 and Great Britain and Northern Ireland claiming bronze with 3:29:15.

“I am so happy for team Kenya,” said Jepchirchir. “I knew we would sweep this as a team because I trust my colleagues so much.”

On a cool, sunny afternoon in the Latvian capital, Jepchirchir once again played a very patient game, the Olympic marathon champion and women-only half marathon world record holder content to let the pace remain steady through much of the race, knowing she possessed a gear no one else could live with when it counted most.

The early pace was relatively pedestrian, with a group of 22 hitting the 5km mark clustered together, led by Britain’s Samantha Harrison in 16:25. But that pack began to whittle soon after, with a group of eight passing 10km in 32:19.

Jepchirchir, Chelimo Kipkemboi and Reline Amanang’ole took turns at the front soon after, with British duo Harrison and Calli Thackery also putting in a shift in the breezy conditions. But in the third quarter, Harrison and Thackery began to lose contention while the Kenyans started to apply pressure up front, Amanang’ole passing 15km in 48:33 and six athletes left in the battle for the podium positions.

That was soon down to five, with Ethiopia’s Ftaw Zeray dropping away. Jepchirchir ran at the back of the pack as they approached 20km, marking her opponents’ every move. But as they ran through the old town and back towards the finish, alongside the River Daugava, Jepchirchir began to take closer order, with just one Ethiopian, Tsigie Gebreselama, sandwiched among the four Kenyans.

The 20km mark, reached in 1:04:20, was Jepchirchir’s cue to make her first big effort, surging to the front and quickly checking the effect on her rivals, with only her compatriot Irine Jepchumba Kimais dropping away. But with Kipkemboi soon taking up the pace, the Kenyans swiftly had what they wanted – with Gebreselama dropping off the leading trio.

Leading into the wind in the final kilometre, Kipkemboi began to veer around the road, hoping for assistance from those behind, but by then it was every woman for themselves, Jepchirchir smartly sitting in her teammate’s slipstream until she drew inside the final 400 metres, at which point she unleashed that renowned change of pace, surging to gold.“When I saw the tape, I started celebrating,” said Jepchirchir, who admitted she couldn’t sleep the night before as she was worried about the race. But with another global title in the bag, she has big plans for the year ahead.

“Next month I’m going to run the New York City Marathon,” said Jepchirchir, who will then train her sights on retaining her Olympic marathon title. “That’s my prayer; I pray to God for good health to get that chance. I will try my best.”

Silver medallist Chelimo Kipkemboi said: “It was great to run with Peres today. I am always proud to run for Kenya. I was fourth at the World Championships on the track so to get a medal today is very special. It’s very nice to see that I’m progressing and next, I will race the Valencia Half Marathon.”

Amanang’ole was content with her bronze, saying: “It was a very tough race but I’m super excited because it is my first time running this event.”

Japanese High School Race Canceled After 22 Runners Stung by Killer Hornets

Three boys were taken to the hospital, but, luckily, no one sustained serious injuries.

Running in the great outdoors occasionally means coming into contact with wildlife—some harmless, some concerning. A race last weekend in Kokonoe, a small town in Japan’s Kusu district, was canceled after killer hornets crashed an ekiden, a marathon-length relay race around the Kokonoe countryside. 

Eighteen boys’ teams from schools in the Kyushu and Tokushima Prefectures were invited to compete in the ekiden. But while practicing on the course the day before the race, 22 competitors were stung by killer hornets, according to Japan Running News. The boys sustained no serious injuries, but at least three athletes from the Miyazaki and Kagoshima teams were taken to the hospital for treatment.

It’s unclear whether the killer hornets in question were northern giant hornets, aka “murder hornets,” or something else. On Saturday, the day before the race, town officials investigated the hornets’ nest, which they’d built in the cracks of a tree trunk. Its location made it difficult to remove, so they ultimately decided to cancel the event at 8 p.m. the night before. Previously, the ekiden has only been canceled due to the COVID-19 pandemic and a typhoon.

“We had the scouted the course in advance but didn’t notice the hornet nest,” said a spokesperson from the Board of Education. “We would like to apologize to all the high schoolers who had been looking forward to running our race.”

Japan Running News reports that this isn’t the first time killer hornets have led to canceled foot races in Japan. 

Prince William goes unnoticed on early morning Central Park run

It’s hard to imagine Prince William and an entourage of bodyguards jogging through Central Park without being swarmed by fans, but that’s apparently exactly what happened on Tuesday morning.

While onstage later in the day at the Earthshot Prize Innovation Summit, the Prince of Wales shared that he’d very much enjoyed his morning jaunt. “I decided to join the hordes of New Yorkers doing their morning routine,” he said. “It was wonderful waking up in New York on a sunny morning rather than the rain we had yesterday. It was beautiful getting some fresh air this morning.”

The Prince clearly inherited his love of running from his family. His mother, Princess Diana, was a known fitness enthusiast and participated in races at her children’s schools, as did his father, King Charles. Queen Elizabeth was even the official starter of the 2018 London Marathon, at the age of 92.

New York is a popular place for celebrities to run, and a morning’s trek through Central Park will probably offer a glimpse or two of some well-known people. The TCS New York City Marathon, held this year on November 5, often has a star-studded line-up, with past editions including musician Alicia Keys, actors Ashton Kutcher and Bryan Cranston and Canadian fave Ryan Reynolds.

The Prince of Wales has yet to tackle the marathon, despite mentioning in 2021 that he would like to have that accomplishment under his belt. His wife, Kate, the Duchess of Cambridge, said she had her doubts. “I’ll believe it when I see it,” she said on Good Morning Britain.

If and when the Prince does tackle 26.2, it’s unlikely he’ll manage to run it as stealthily as he did Tuesday morning’s training session.

Jakob Ingebrigtsen runs five-minute beer mile at bachelor party

Norway’s Jakob Ingebrigtsen has had a season to remember on the track. The 23-year-old has set world records over 2,000m and two miles, but one record he recently attempted and missed was the beer mile world record.

In his hometown of Sandes, Norway, Ingebrigtsen chose to partake in a beer mile as part of his bachelor party. The world record holder over two miles posted a respectable beer mile time of five minutes and 22 seconds, but it was well short of the 4:28 world record held by Canada’s Corey Bellemore.

Although Ingebrigtsen ran the beer mile coming off potential jet lag and two Diamond League titles on the weekend in Eugene, Ore., which included the third-fastest mile time in history—3:43.73, he was short in breaking the five-minute barrier.

Bellemore called out Ingebrigtsen on his Instagram story, challenging him to a head-to-head matchup in the discipline. “I am always game,” posted Bellemore.

According to his brother, Kristoffer’s Strava page, Jakob chose to run the beer mile with his friends and brothers as part of his bachelor party. Ingebrigtsen is planning to marry his longtime partner Elisabeth Asserson later this year in Norway.

The rules of the beer mile are that runners have to complete four laps around a 400m track while consuming a beer before each lap. The beers must have a minimum volume of 340 mL and an alcohol by volume (ABV) content of five per cent or higher. We cannot confirm if Ingebrigtsen abided by the recognized rules of beermile.com and may need to see the footage to ratify his result.

Ingebrigtsen had a nearly perfect 2023 season, setting multiple world and European records in middle distances. He also defended his 5,000m world title at the 2023 World Championships in Budapest but lost his coveted jewel, the men’s 1,500m, for the second consecutive year, placing second to Great Britain’s Josh Kerr.

Don't talk down your 5K: celebrating your running achievements

It’s easy to get caught up in the prestige of completing a marathon. Runners often hold the 42 km distance up as the ultimate running accomplishment, but while crossing the marathon finish line is significant in many runners’ lives, we shouldn’t overlook the shorter distances. The idea that someone’s effort, dedication and accomplishment should be measured solely by the distance they cover is a limiting perspective. Here at Canadian Running, we believe 5Ks deserve just as many accolades as any other distance, and here’s why.

Appreciating individual experience levels

For someone who has recently started running, completing a 5K can be a monumental milestone. It may represent overcoming personal challenges or pushing through physical limitations. On the flip side, a 5K may not be as daunting for a seasoned runner, but that doesn’t mean it isn’t hard. Each person’s running journey is unique, and it’s important to honour the progress made, regardless of the distance covered.

Understanding personal circumstances

Life circumstances, injuries and health conditions can impact a person’s running achievements. What may seem like a small step for one runner could represent an enormous triumph for another. Someone recovering from an injury or managing a chronic illness might find completing a 5K an extraordinary achievement. It’s important not to underestimate the mental and physical determination required to conquer personal hurdles, regardless of the distance.

The power of speed and improvement

Running is not solely about distance. Some runners may have a natural inclination for shorter distances and achieve impressive times in a 5K. Training to run a fast 5K is hard work, and we should celebrate that dedication to training just as much as the endurance exhibited by marathon runners. 

Embracing diversity in running

The running community is made up of individuals from various backgrounds, body types, and capabilities. The idea that a marathon is the ultimate goal can be discouraging for those who may not have the desire, physical ability or time to train for it. By recognizing the accomplishments of all runners, regardless of the distance they cover, we foster an inclusive and supportive environment that encourages everyone to pursue their personal goals.

Whether it’s a 5K or a marathon, every step taken is a testament to a runner’s perseverance and commitment. So let’s not talk down the significance of a 5K, but rather celebrate it as an impressive accomplishment in its own right. Remember, in the world of running, it’s the stride that matters, not just the distance. Keep pushing, keep improving and celebrate every milestone!

St. Paul firefighters tackling the Twin Cities Marathon in full gear for a cause

Among the sea of runners in shorts and tank tops in the Twin Cities Marathon, two will stand out for what they’re wearing: They’ll be in their St. Paul firefighter turnout gear and helmets.

Their heavy gear won’t be ideal for the expected temperatures, but that’s not why they’d rather not be there. It’s because of what their presence represents: Capt. Kyle Bode and firefighter Bryan Buxton are taking part in the marathon for their fallen co-workers, who they wish were alive and not having people run in their memories.

They’re trying to bring attention to the job-related risks to firefighters: cancer, cardiac problems and suicide linked to trauma that builds up from what firefighters witness in their work. Five active-duty St. Paul firefighters have died of such causes in the last eight years.

After St. Paul Fire Capt. Chris Parsons passed away of a heart attack at age 48 in June, Bode said he was sick of seeing his friends from the fire department die.

“I don’t like sitting around and I’m frustrated and I want to do something,” Bode said recently. He said the community might notice when individual firefighters die unexpectedly, “but I don’t know if anyone realizes the big picture of how many people we’ve lost.”

Bode and Buxton enjoying taking on challenges — like the impromptu time they decided to see who could do the most burpees (Buxton reached 750 over three hours). And the men knew they needed to do something on a large scale. Running a 5K in their full gear wouldn’t cut it.

They thought participating in the marathon in their gear would be a way to raise awareness and donations to a nonprofit foundation for firefighter wellness.

More than 20,000 people are registered for the Twin Cities Marathon and 10-mile race on Sunday. With projected highs in the 80s this weekend, and the National Weather Service saying it will feel more like summer than fall, organizers are warning racers to prepare for high temperatures and high humidity. St. Paul firefighters and paramedics will be along the route in the Capital City to ensure racers are safe and healthy, said Deputy Fire Chief Roy Mokosso.

Getting support from fellow firefighters

Some of the stigma around mental health has meant firefighters not talking about the horrors they respond to on emergency calls, and Bode and Buxton are trying to break that down just by asking for help with the marathon.

“In the past, it’s been very difficult for firefighters to ask for help because we’re the ones that help people,” Buxton said. “We’re making that change and we’ve reached out to people at the fire department and said, ‘We need help. We’re not sure if we’re going to be able to complete this task.'”

Off-duty firefighters will be along the marathon route to provide nutrition and hydration to Buxton and Bode, as well as moral support.

Buxton has run the distance of a marathon (26.2 miles), but not an official marathon; he’s done triathlons, mud races with obstacle courses, and rucking events (long walks while carrying a weighted rucksack).

Bode has run seven marathons, mostly the Twin Cities Marathon, and competed in Iron Man triathlons.

“I’m pretty slow,” Bode said. “I wouldn’t qualify for Boston (the marathon) or anything. I just like to push myself.”

They’ll stick together through the race course

Bode has been a St. Paul firefighter for nearly 18 years and the department’s health and wellness coordinator for about a year. He works with all firefighters and with cadets as they go through the department’s fire academy.

“My focus has been on trying to prevent some difficulties that firefighters face later on, whether it be mental health or making sure they keep their health a priority,” he said.

The St. Paul Fire Department has a peer support group, a peer fitness team and a cancer task force that works to reduce how much exposure firefighters have to dangerous chemicals from fires.

Buxton is a St. Paul firefighter of 10 years who’s currently a training assistant. He’s helping to run the fire academy that started Monday.

Buxton and Bode initially thought they’d walk Sunday’s marathon, but then they realized the time limit is six hours. They’re planning a combination of jogging and fast walking, and their goal is to complete it in time.

They’re going to start at the back of the pack and stay together the whole time. They plan to wear about 40 pounds of turnout gear — that’s the protective jacket, air tanks (but not the breathing masks they’d usually wear with them) and helmet that firefighters don to battle fires. They’ll likely start and end the race in pants that are part of the gear, but otherwise wear shorts.

Both men are also paramedics for the fire department, and said they’ll be watching over each other. They’ll be making sure they get plenty of electrolytes and hydration. If they feel overheated, Bode said they’ll take off their jackets until they cool down.

“We have a rule in the fire service: Two in, two out. You go in the fire together, you leave the fire together,” Buxton said. “We don’t want anybody to be alone and we’re taking that same tactic in this race. We’re going in together, we’re coming out together.”

Mokosso, the deputy fire chief, will be running Sunday’s 10-mile race for Capt. Parsons. Mokosso wasn’t planning to run this year, but after he saw that Parsons had signed up before he died, he asked Parsons’ family if he could take his spot and run in his honor.

“Chris has been at the top of my mind every run,” Mokosso said of his preparation for the race. “We were both the same age, we had a lot of things in common, and he and I had run a couple of marathons together.”

Annika Parsons, Chris’ younger daughter, said every way that people honor her father is meaningful to her and her family.

Chris Parsons was known for his statewide advocacy for firefighter health and safety, and he was physically fit, “so when it happened to him, it showed how it can happen to anyone,” Annika Parsons said. “Getting the word out really can help firefighters in the future, too.”

When Bode and Buxton need motivation, they expect they’ll be remembering their co-workers and families they left behind: Capts. Chris Parsons and Mike Paidar, and firefighters Tommy McDonough, Jason Woodbury and Shane Clifton.

Tigst Assefa on how career threatening injury spurred her to breaking world marathon record

Ethiopian marathoner Tigst Assefa defied a career-threatening injury to smash the world record and has revealed the relentless journey from setback to historic triumph.

Ethiopian marathoner Tigst Assefa left the world in awe with her remarkable feat, smashing the women's world record in Berlin last Sunday by clocking an astonishing two hours, 11 minutes, and 53 seconds.

However, her journey to this historic achievement was not without its hurdles. In a shocking revelation, Assefa disclosed that just four years ago, she was told her athletics career was effectively over following a severe Achilles tendon injury during the 2019 Valencia half-marathon.

At the time, medical experts in both Spain and Italy, where she received subsequent treatment, painted a grim picture. They concluded that her chances of returning to the sport were minimal. 

Yet, defying the prognosis, Assefa, fueled by determination, familial support, and the unwavering belief of her coach, embarked on a relentless journey to prove the naysayers wrong.

"I did not give up. I told myself I will get back and make history," Assefa declared in an exclusive interview with BBC Afaan Oromoo. 

Reflecting on the injury that almost derailed her career, she added, "I will never forget my injury. But at the same time, it helped me to work hard. I could not have seen this day if it were not for the injury."

Assefa's unyielding spirit and competitive drive were pivotal in her triumphant return to the pinnacle of marathon running. 

"I am fiercely competitive. I don’t like to lose," she asserted, revealing that her newfound goal is to complete a marathon in under two hours and 10 minutes. 

"It could be broken [again] with better training. This is because [in Berlin] I was not tired. I had energy," Assefa stated.

Behind this extraordinary athlete stands the guiding force of coach Gemedu Dedefo, who believes that with the right support, women in athletics can achieve even greater feats.

Three exercises to never sprain your ankle again

For most runners, especially those tackling trails, ankle sprains are a frequent problem that can impact their training and performance. It’s a common temptation to downplay the discomfort of an ankle sprain and underestimate its possible repercussions, but sometimes disregard can only aggravate the issue. Ankle sprains often result from weak muscles and insufficient attention to the foot, which, in turn, can place increased stress on the ankle joints. So, how can you avoid them for good?

David London, a physiotherapist with The Runner’s Academy in Toronto, shares three exercises with a resistance band and a dumbbell for strengthening the muscles and tendons around the ankle, to help make sure you never sprain your ankle again. “Preventing ankle sprains through targeted exercises is paramount for runners,” says London. “Ankle instability issues can lead to a host of injuries, including shin splits, knee pain and hip issues.”

The purpose of these three exercises is to build eccentric strength around your ankles, making them resilient, to prevent further sprains.

Banded ankle extensions: Using dumbbell and band. Make sure you have enough resistance and place the band on either side of your ankle bone, making sure the force is pulling back and downwards. Now lean forward and put your weight through the ankle and the foot. And you should feel a little bit of that resistance creating some space in the joint, and stretching through the back of your ankle.

One-legged pendulum balance: Pick up one dumbbell and create a tripod with your foot. Put the balance in your big toe, your pinky toe and your heel, making sure your balance is strong and set before you lift your other foot off the ground. Once you find your balance pass the weight side to side like a pendulum without letting the ankle roll.

Eccentric calf raises: Put your heels over the edge of a step with your toes on the ball of your feet. Elevate your heels as high as you can by standing on the balls of your feet. Come up straight and come down slow without letting that foot wobble to strengthen those muscles around the ankle. Repeat five to ten times.

David London points out that strengthening improves mobility around the joint and also reduces the risk of experiencing this recurring injury during high-impact activities. “Incorporating these exercises into a runner’s training regimen can significantly enhance performance and allow them to continue training without setbacks,” says London.

Naked trail race in England brings out running buffs

Scores of runners in England joined in a bold display of raw talent this month, baring all for a 5K trail run in which participants stripped down to their socks.

The Naked 5K took place Sept. 10 near Orpington, a community just southeast of London. The town is home to the Naturist Foundation, an organization dedicated to the “pursuit of personal well-being and wellness through naturist recreational activities,” according to its mission statement. The group’s 53-acre Brocken Hurst property is host to a range of Naturist Foundation events, from concerts and holiday celebrations to this month’s 5K trail run, which was the 20th such race the group has organized.

The organization’s milestone event appears to have attracted not just a large crowd, but a fairly speedy one. Leading the pack of 130 runners was Mark Jessett of Llandudno Junction, Wales, who won the race in 18:50. (As the race format would leave runners few options for pinning on a race bib, runners are given lightweight anklets to make chip timing possible.)

In a post on X, formerly known as Twitter, the Nature Foundation featured a shot of Jessett wearing nothing but his winner’s medal. “Congratulations to the winner of yesterday’s #BH5K trail run, with a time of 18m50s,” reads the post. “An impressive feat given the heat, with a high of 30ºC! We had extra water stations and misting sprays, but not surprisingly some DNFs too.”

No matter how liberally Jessett might have applied sunscreen for the race, the blistering rays clearly left an impression on the Welshman. “Scorching conditions!” he wrote in his Strava recap of the Naked 5K, in which he described the race as “basically a trail course through trees with a short section of road.”

In a reply to the Naturist Foundation’s post on X, he wrote: “Thanks everyone and well done to everyone else also! Fantastic day out in lovely (but scorching) conditions surrounded by so many friendly people!”

Others who responded to the post offered Jessett kudos for a strong run given the heat and, at times, challenging terrain, while some were curious about what motivates runners to sign up for the Naked 5K, and what kind of crowds the races attract.

One commenter replied that “some are running club members a bit bored of the regular parkrun and fancy a change. Many are regulars that we only see twice a year. Some are doing it for bucket list or charity reasons. Some do get the naturist bug as a result.”

The Naturist Foundation hosts its next Naked 5K in May.

How robotics tech can help elite athletes get faster

Runners wearing an exoskeleton suit were able to sprint nearly one second faster over 200 metres, a recent small study found. Researcher Giuk Lee out of Seoul, South Korea, has been working with a team to create an “exosuit” that helps people sprint faster, the New Scientist reported on its website. The suit may have the potential to help elite athletes significantly improve their running performance.

Lee explains that the exosuit weighs 4.4 kg and has electrical motors on its back that control two steel cables attached to the wearer’s hips and thighs, The length of the cable running between each hip and thigh shortens as the wearer extends their legs backward, assisting them and speeding up the motion.

The team asked nine non-elite runners to sprint 200 metres to test the exosuit’s performance, twice while wearing the suit and twice without it. The participants ran 0.97 seconds faster, on average, when wearing the suit. The team has recently developed an exosuit that weighs only 2.5 kilograms and are currently investigating whether this may be a potential tool for elite athletes to use in training.

“One of the elite runners has been training with the lighter exosuit and it has helped them run faster even without wearing it,” Lee said to New Science. “This may be because it helps them to feel and remember how to engage the right muscles to run faster.”

The team is working on a customized exosuit for Kyung-soo Oh, a former national elite runner in South Korea. They’re hoping Oh will be able to beat the world record for running 100 metres while wearing the suit. Jamaican sprinter Usain Bolt holds the men’s record is 9.58 seconds, set in 2009.

This is certainly not the first time robotic science and running have crossed paths. In 2022, a U.S. start-up called Shift Robotics launched a Kickstarter campaign for what they claim is the world’s fastest shoe. The “Moonwalker” apparently lets you walk at the speed of a run while maneuvering stairs, through crowds, hills and even getting on public transit. The Moonwalker is available for the public to order now for USD $999.

3 Athletes on Why They’re Running the Marine Corps Marathon

One of the largest marathons in the world to draw in 30,000 runners from all 50 states

The 48th Marine Corps Marathon (MCM)—“The People’s Marathon”—is the fourth-largest marathon in the U.S. and largest urban ultramarathon (they offer a 50K and 10K, too).

Each year, the U.S. Marine Corps holds the MCM a few weeks before the anniversary of its establishment. On October 29, 30,000 runners will toe the line in Arlington, Virginia, to follow the course as it winds through the nation’s capital. We caught up with three runners aiming for the finish line this year.

Rosie Gagnon, who lives in Berryville, Virginia, will be running the 50K MCM race in honor of her son, Marine Corps veteran, James Morris, who passed away by suicide in Ferurary 2018.

Even struggling through his mental health battles, Morris had endless confidence in his mother. Though Gagnon had been a runner for over two decades, Morris had  encouraged her to run her first marathon. And when she completed that, he challenged her to dream even bigger–a 100 miler.

Morris passed away while Gagnon was training for this ultra, but she was determined to keep running in his memory.

“I actually bonked really hard,” Gagnon says, laughing. “I quit 60 miles in. I reached a point where I hit a wall–throwing up and crawling on the ground–and felt it was symbolic of what my son had gone through, because he got to the point where he couldn’t see how he could go on.”

The pain of this first race was disappointing but also a blessing. Morris says the experience taught her that, no matter how dark life gets, you keep putting one foot in front of the other.

Shortly after, Gagnon joined Wear Blue: Run to Remember, a group that honors the service of American military members through running. You may have seen one of them at races across the country wearing their bright blue shirts and the name of a fallen veteran. Gagnon challenged herself to run 100 ultramarathons in memory of Morris, and to raise awareness about military and veteran suicide. This will be her first time running the Marine Corps Marathon, and it will be her 60th ultra.

Running has become not only an outlet for spreading awareness about the importance of military mental health awareness and resources, but it’s been an outlet for grief.

“I used to wake up everyday wondering, ‘How can I live with this pain for another 40 years?’ and the one outlet where I found comfort was through running,” Gagnon says. “I focused on one race at a time, trying to get to that 100. I thought it would take longer, but it’s been moving pretty fast. I’m more than halfway through now!”

“If all I can do is put on shoes and run for somebody,” she says. “I’m going to do that.”

Between working a full-time job, managing clients in her running coach business, and raising three kids under the age of six, Kelly Vigil squeezes in training for the MCM when she can. Originally from northern Virginia, Vigil now lives in Charleston, South Carolina, and has run the MCM four times. This year, she’s running the 50K option.

“It’s my all-time favorite race,” she says. “When you get there, everything is taken care of,and everyone is super excited to be there. The spectators are amazing, which is hard to get in a marathon unless you’re running one of the major ones. At mile 21, you still have people cheering you on.”

Her husband was in the Marine Corps for six years, which makes her particularly connected to the race. Another reason is because Vigil used to work full-time in the charity running field, working with organizations to create their race programs.

“Athletes who are running for a cause aren’t necessarily going to feel more pressure, but there’s more meaning as to why they’re doing it,” Vigil says. “It helps them push forward when their body or mind isn’t in it anymore.”

As a mom of young kids, training isn’t always easy, but Vigil gets it done. Her long runs are timed so that she has an allotted amount of time to be away training on Saturday. Whatever mileage she gets done is what it is, and Vigil is happy with that.

“I’m not very strict with my training plan,” she says. “A lot of my running includes a stroller (with my two-year-old) or I might split up my runs in the morning and evening. I’m just doing what I can.”

Also a certified running coach, Vigil is currently working with other athletes  who are running the MCM.

“Coaching keeps me in the community even when I’m not training for something,,” she says. “We’re all going after these different goals and doing what we can to stay consistent and do the work.”

For some, a commute to work includes traffic, to-go coffee, and a few swear words as someone cuts you off on the highway. But Jessica Hood’s commute to the office involves lots of marathon training.

Hood is extremely busy, so she puts in her miles by running to work. The total distance from her house to her office is about 14 miles, but depending on her training schedule, she’ll run seven or so and then hop on the metro bus for the rest of the way. Her office has a gym and showers, so she’s not taking a seat at her desk in sweaty running clothes.

“I do what I have to do and it probably takes a shorter amount of time,” Hood laughs. “You know, because you’d be sitting in DC traffic.”

Hood moved to the DC area about two years ago and works in finance, but her main passion is running. She began posting running content on social media in 2022 and developed a hearty following of 37k on Instagram and 81.5k on TikTok.

“It’s super cool how runners can get connected through social media,” she says. “I have a lot of running friends who don’t live in DC, but we all meet up at certain events and races across the country.”

Because of her influencer status, Hood is part of the MCM Social Media Influencer program, where she’s an advocate for the race. Though it’s sold out now, she spent months encouraging people to sign up through her posts online. This year will be her first time running the MCM marathon, though she’s spectated before and the energy was like nothing else.

“I thrive off of race day energy,” she says. “I love running and take it seriously, but it’s also about the fun of it and doing it with other people. So having a lot of people in my DC community running with me makes me so happy.”

Due to the race’s overwhelming popularity, early bird registrations for next year’s event opens January 1, 2024, with military members being able to register December 31. The Marine Corps Historic Half takes place May 19, 2024, and is part of the MCM series.

The 2024 Boston Marathon Acceptance Letters have Arrived. Here’s What the Data Tells Us.

A record-breaking number of qualified applicants registered for 128th running of the world’s oldest annual marathon

The 128th Boston Marathon presented by Bank of America just began informing qualified applicants of their status this morning, and the numbers are as fascinating as they are fast.

After 33,058 qualifier applications came flooding in during registration week earlier this month to run next year’s race—taking place on April 15, 2024—22,019 applicants were accepted (pending final verification).

“This year’s registration week resulted in the highest number of qualified applicants in race history, a testament to the strength of the marathon community,” said David Tyrie, Chief Digital Officer and Chief Marketing Officer for Bank of America.

To gain entry into the Boston Marathon requires each runner to have an official qualifying race prior to applying, with finishing times established by both gender and age. However, with such high demand for the race by qualified runners, the unofficial “cut-off” times for being accepted into the race are often minutes faster than the official qualifying standards.

For the 2024 Boston Marathon race, this year’s “cut-off” time needed to gain acceptance was 5 minutes, 29 seconds or faster than the official qualifying time. For example, say you are a 40-year-old male applicant. The official B.A.A. qualifying standard for this age/gender is 3 hours, 10 minutes. But in order to be accepted into next year’s race, any qualifying times slower than 3 hours, 4 minutes, 31 seconds would not be accepted.

This stout benchmark translated this year to more than 11,000 applicants not being accepted into next year’s Boston Marathon.

Looking into the 22,000-plus runners who were just notified of their acceptance—with ages ranging from 18 to 82—here’s how the numbers break down: 12,535 men, 9,440 women, and 44 non-binary athletes from all 50 states. In addition, automatic entry is offered to those who’ve finished 10 or more previous Boston Marathons, and 660 of these applicants were granted entry.

What’s also interesting is that over one-third of the entire field at next year’s Boston Marathon will be newbies—11,391 of the accepted applicants will be running Boston for the first time.

The Boston Athletic Association (B.A.A.) was established 1887, and has become a non-profit organization that manages the Boston Marathon and supports comprehensive charity, youth, and year-round programming. The Boston Marathon is part of the Abbott World Marathon Majors, along with international marathons in Tokyo, London, Berlin, Chicago, and New York City.

Athletes interested in running next year’s race as part of a fundraising effort, affiliated with select charity programs, are invited to contact the nonprofit or organization to see what opportunities there are. Read more about the race’s charity program.

The 2025 qualifying window has already begun on September 1, 2023, and further registration information will be announced following the conclusion of the 128th race. Stay tuned—and keep training.

Agai, Kerio seek to defend Kosice Marathon titles on Sunday

Margaret Agai and Reuben Kiprop Kerio will be seeking to defend their titles at the Kosice Peace Marathon on Sunday in Slovakia.

Agai won the title in a new course record of 2:24.04, smashing the previous mark of f 2:24:35 held by Ethiopian Ayuntu Tadesse.

Agai, who has a personal best time of 2:23:28 set while winning the 2013 Daegu Marathon, starts as favourite in the race. 

The 2022 Kigali Peace Marathon champion is familiar with the course and will be up against the Ethiopian trio of Adawork Aberta (2:23:39), Ayantu Kumela (2:24:29) and Maeregu Hayelon(2:24:42)among others.

In the men's race, Kerio who will be chasing his fourth title, will be up against three-time Toronto Marathon champion Philemon Rono (2:05:00), Kebede Tulu (2:05:19), and Aychew Bantie (2:06:23).

Kerio, who won the title in 2:07:16 ahead of Ethiopians Bantie Dessie Aychew (2:07:19) and Mehasha Tadesse Yohans (2:07:19), will have a big task shaking off experienced Rono who has dominated many marathons across the world.

Coming into the race with a personal best of 2:07:00 set at the 2019 Eindhoven Marathon when he finished second, Kerio has won the race three times thus 2017, 2021, and 2022.

Kerio has also won in other marathons including victories at Rock and Roll in 2019 and Brescia in 2016. He finished second at the Eindhoven and 2020 Xiamen Marathon. He was fourth and fifth at the 2018 Kosice and Izmir marathons respectively.

Rono, popularly called the Baby Police due to his height and body size, will be the man to watch after winning the Toronto Marathon titles in 2016, 2017, and 2019.

Elsewhere, Kenyans will be chasing the Trento Half Marathon titles in Italy. Alex Korio with a personal best of 58:51 will be the best Kenyan on the course behind Ethiopian Muktar Idris with a PB of 58:40.

The duo will be up against the Kenyan pair of Dickson Nyakundi (60:39) and Bernard Wambua who has 60:51.

In the women's race, Ethiopian Worknesh Degefa Debele with 66:14 leads Kenyans Joyciline Cherotich, and Christine Mutua with Ethiopian Etenesh Diro making his debut in the race.

A battle of former winners expected at Sunday's Cardiff Half Marathon

The 20th edition Cardiff Half Marathon takes place on Sunday with strong fields assembled for the men's and women's races.

A battle of titans is expected at the 20th edition of the Cardiff Half Marathon scheduled for Sunday, October 1.

Shadrack Kimining leads the men’s field with a Personal Best time of 59:27 and will be returning to Cardiff looking to chase the course record. He has sweet memories of the event since it’s where he made his international debut with victory back in 2016.

His last trip to Cardiff came in 2019 where he lost out to Leonard Langat in the closing metres to finish second in 59:32.

Last year’s winner Geoffrey Koech (59:32) will also be returning, looking to better his winning time of 60:01. Koech has since won the prestigious Boston Half Marathon and more recently finished third at the Prague Half Marathon in April.

Benard Biwott (59:44) who won the Santa Pola Half Marathon and Wesley Kimutai (59:47) who finished second at the prestigious Rome Ostia Half Marathon in March will also be competing.

Challenging the Kenyan charge will be Hicham Amghar (59:53) of Morocco who will be looking to dip under the magical 60-minute barrier for a third time this year having finished fifth at Ras Al Khaimah in February with 59:53 and again in Istanbul finishing second in 59:58.

David Kimaiyo is an exciting debutant owing to his 10km best of 27:26 set at Castellon in February.

Bereket Zeleke (62:27) was fifth at the World U20 Cross Country Championships running for his native Ethiopia and made his debut for the distance in Antrim finishing 10th.

Further International interest sits with Morocco’s Omar El Harrass (61:55), Japan’s Takuya Kitasaki 61:51), and debutant Ben Eidenschink from the USA who was sixth at the US Cross Country Championships in 2022 and has a 10,000m best of 27:51.

Mestawut Fikir (66:44) of Ethiopia heads the start lists for the women’s race following her runaway victory at the Antrim Coast Half Marathon last month.

Her compatriot, Betelihem Afenigus (66:44) sits just two seconds slower on paper and won the popular Venlo Half Marathon earlier this year.

Challenging the Ethiopians will be defending champion Beatrice Cheserek (66:48) who will be familiar with the course and as a fierce competitor will be looking to retain her title on Sunday. So far this year Cheserek has won three half marathons, in Santa Pola, Riyadh and Tallinn.

Viola Chepngeno (66:48) was the runner-up last time and is another athlete who has been extremely busy over the last 12 months, along with Koech, also winning in Boston and lowering her P.B. for 10km to 31:05 in France this April.

Dorcas Kimeli (67:10) became the third fastest in history over 10km with 29:57 at the Birrell Grand Prix in Prague in 2019 and has previously raced in Cardiff back in 2017.

Costa Rican Record Holder for the Half Marathon and for the Marathon, Diana Bogantes-Gonzalez (73:08) will be in action in Cardiff, along with Marcela Joglova (73:46) of the Czech Republic.

Jenny Nesbitt (72:54) will head the Welsh contingent joined by Caryl Edwards (71:18), Anna Bracegirdle (73:21), Olivia Tsim (73:38), and Beth Kidger (76:27).

Further British Athletes of note include Olympian Sonia Samuels (72:19), Cambridge Half Marathon Champion Verity Hopkins (73:35), and Kirsteen Welch (74:42) of Exeter Harriers.

Josh Hartley (49:06) is the outstanding entry in the Men’s Wheelchair race, joined by 2018 Champion Tiaan Bosch (51:14) and multiple Cardiff winner Richie Powell. Martyna Snopek (63:02) is a previous winner of the Great North Run and will be racing in Cardiff on Sunday.

Kiptum eyes world record at next week's Chicago Marathon

London Marathon champion Kelvin Kiptum has his eyes set on breaking Eliud Kipchoge’s world marathon record when he steps up to compete at the 2023 Chicago Marathon on October 8.

Kiptum won the London Marathon on April 23 in a time of 2:01:25, in what was his second-ever marathon race—nearly obliterating the world record of 2:01:09 set by Kipchoge at the Berlin marathon in 2022.

He ran the fastest-ever marathon debut at the 2022 Valencia Marathon, becoming the third man in history to break two hours and two minutes after he wrapped up the race in 2:01:53.

Only three men in history have run under 2:02, and Kiptum is the only marathoner to do it under the age of 35.

The 23-year-old announced his attendance in the Chicago Marathon on his Facebook page with an exciting message informing his fans to prepare for an incredible showdown.

“I’m heading for the 2023 Bank of America Chicago Marathon. Get ready for the show,” the post from Kiptum read.

The elite athlete reportedly opted out of the Budapest 2023 World Athletics Championships and the Berlin Marathon to focus on Chicago.

A lot of fans had expected to witness the duel between Kiptum and Kipchoge at the Berlin Marathon track to gauge his speed against the two-time Olympic champion.

He will be joined by 2022 Chicago Marathon winner Benson Kipruto who set a personal best time of 2:04:24 when he won the race.

Kipruto also finished third in the 2022 and 2023 Boston Marathon with times of 2:07:27 and 2:06:06. He will be eying to defend his title against a youthful and promising Kiptum.

The two will be joined by fellow Kenyans John Korir who has a marathon best of 2:05:01 and debutants Daniel Mateiko and Wesley Kiptoo.

The Kenyan contingent will face a hard time from Somali-based Belgian Bashir Abdi who won gold in the 2020 Tokyo Olympics.

USA’s Galen Rupp, silver medalist in the men’s 10,000m at the London Olympics and bronze medalist in the men’s marathon in the 2016 Rio  Olympics, will represent the hosts in the race.

They will also face stiff competition from Seifu Tura who won the 2021 Chicago Marathon and placed second at the 2022 edition.

Defending champion Ruth Chepngetich will lead the women’s pack seeking to break Ethiopia’s Tigst Assefa’s record of 2:11:53 set just recently at the Berlin marathon.

Chepng’etich, who won the Chicago Marathon in October last year, was only 14 seconds away from breaking the previous world record by Brigid Kosgei of 2:14:04.

She will be joined by Joyciline Jepkosgei, who finished second in the 2022 edition of the London Marathon, and Stacy Ndiwa who has a  PB of 2:31:53.

Ethiopia’s Genzebe Dibaba will be a tough opponent for the Kenyan ladies. Dibaba is the current world record holder in indoor mile, 3,000m and 5,000m. She is also a gold medalist in the 1,500m at the 2015 World Championships.

USA’s Emily Sisson, who currently holds the American record in the marathon, will be seeking to upset the African girls. Sisson set the record on October 9 during the Chicago Marathon when she finished second in a time of 2:18:29.

The event has attracted  47,000 participants, the biggest field ever with the 2019 edition having featured 45,932 participants.

Add plyometrics to your warmup for increased power and strength

Plyometrics, a.k.a jump training, involves quick, explosive jumping movements that help build muscle strength. With the aim of having minimal contact time with the ground, plyometrics help runners train their fast-twitch muscles to respond more quickly.

Adding plyometric movements to the end of your warmup (after you have run easy for 10 minutes) is a great way to prepare your body for the most efficient and effective training session possible.

A-skips and B-skips

Skipping drills activate the calf muscles, quads and core, improving co-ordination and balance while warming up the muscles.

A-skips:

Begin standing tall with your arms at your side.

Skip forward while focusing on driving one knee upward as high as possible while keeping the opposite leg extended. When one knee is at its highest point, push off the toes of the other foot.

Swing your opposite arm forward to chest height as the knee rises, and alternate arms legs and arms.

B-skips:

As you lift one knee, flex the hip and knee to a 90-degree angle. When your knee reaches its highest point, extend your leg in front of you, then pull it back down quickly before the next step.

Co-ordinate this motion with the opposite arm, swinging it to your chest as your knee comes up. The entire process should look like skipping with added leg extension and flexion.

Box jumps or vertical jumps

These exercises can improve running speed and efficiency by enhancing lower body strength and power. You will need a sturdy box or platform.

Stand facing the box, with your feet shoulder-width apart, and keep a slight bend in your knees.

Bend your knees and hips, exploding upward with maximum effort, and swinging your arms forward for momentum. Land on the box with both feet, keeping your knees slightly bent to absorb the impact.

Carefully step or jump back down to the starting position.

Bounding

Bounding involves exaggerated running strides with an explosive push-off. It activates the hip flexors, glutes, and hamstrings, improving your running stride and power.

Stand upright with good posture, and keep your feet hip-width apart.

Take a large, exaggerated stride forward with one leg, and as you push off with your back leg, engage your core and swing your arms for momentum.

After landing on the front foot, immediately transition into another bound with the opposite leg.

If you’re new to plyometrics, it’s important to start with low-intensity exercises and gradually increase intensity and volume. Because of the potential risk for injury, consider consulting a trainer or coach to make sure you are using proper form and technique.

Boston Marathon has a cutoff once again, runners had to run 5:29 faster than the qualifying time for their age and gender to gain entry into the 2024 race

The Boston Athletic Association (B.A.A.) announced on September 28 that the cutoff for the 2024 Boston Marathon is 5:29.

In other words, it wasn’t enough for applicants to run a qualifying time for their age group and gender. They had to be significantly faster than their time standard.

According to race officials, 11,039 runners who qualified were unable to be let into the race.

This reverses the trend from the past two years, coming out of the pandemic, when there was no cutoff time. Everyone with a valid qualifying time who applied for the 2022 and 2023 races got in.

The 2021 race, which was held in October that year, had a cutoff of 7:47, because the field size was much smaller—only 20,000 runners—coming out of COVID. The 2020 edition of the Boston Marathon was canceled.

The B.A.A. announced on September 15 that for the 2024 race, there had been 33,000 applicants during the one-week registration period, a record. The field size is set at 30,000 and about 73 percent of those—this year, 22,019 runners—are time qualifiers. The other 8,000 entrants run for charities or receive invitational entries.

The previous record for applications was 30,458 in 2018 for the 2019 race. That number of applicants resulted in a cutoff of 4:52. Also in 2018, the race tightened the qualifying times by five minutes across every age group.

“Just four years after we adjusted the race’s qualifying standards by 5 minutes for all ages and divisions, more than 33,000 athletes earned Boston Marathon qualifying times,” said Jack Fleming, the B.A.A.’s president and CEO, in a written statement. “While we’re unable to accept all into the field, we applaud and recognize the many athletes who circled the 128th Boston Marathon on their calendar as a goal race to strive towards.”

The B.A.A.’s early announcement of the record number of applicants helped some Boston hopefuls brace for the news they wouldn’t gain entry into the race. Across social media, runners prepped for disappointment.

Robert Wang, founder of the World Marathon Majors Challenge Facebook group, which closely tracks the ins and outs of getting into various races, said he was hoping to establish a streak of 10 consecutive years of running Boston, after which he would no longer have to worry about the cutoff time; qualifying would give him automatic entry. (He was up to four.) He had already booked refundable hotel rooms in Boston for April 2024.

He was shocked to see the B.A.A.’s announcement of the number of applicants on the evening after registration closed. “It was the first time in recent memory the B.AA has released an estimate of the number of applicants with the close of registration,” said Wang, 50, of Canton, Ohio. “I knew immediately that I was not getting in with my 2:54 with 33,000 applicants.”

Road racing appears to be emerging from a slump that began during the pandemic, when most events were canceled, and extended through 2021, even as races returned to the calendar. Now many races are seeing registration numbers that match or exceed their pre-pandemic totals.

The qualifying period for the 2024 marathon ran from September 1, 2022, through the last day of registration, September 15, 2023.

Three ways runners get better with age

Recent performances in distance running have demonstrated the ability of athletes to break records well into their late 30s and 40s, particularly in longer distances. Sports scientist Sian Allen, a research manager for the Lululemon innovation team, recently shared three ways athletes are able to improve their performances as they age, and her observations hold true for both professionals and regular runners hoping to continue to smash PBs.

1.- Years of training wisdom

A recent study published in the Annual Review of Psychology points out that our crystallized intelligence–the stored knowledge that we accumulate over the years–doesn’t peak until we are in our 60s. Years of learning carry over to improved running performance.

In a recent article in The Irish Times, Swiss researcher and ultrarunner Dr. Beat Knechtle explains that the boost in older endurance athletes’ performances has a lot to do with experience and mindset. “Experience, starting slow, going slow, focusing on the aim … younger athletes always tend to want to achieve a place, a podium, a time,” he said. “The older ones like me say the first aim is to finish, and finishing means preparing.”

2.- Improved physical awareness

As we age, we become more familiar with our bodies and are capable of understanding the feedback signals our brain is receiving, a process referred to as interoception. Anyone who has competed over years or decades can probably attest that they have become far better at “reading their body” over time.

A recent study also pointed out that athletes, from sprinters to endurance athletes, are better at this skill than non-athletes. The wide range of runners were more confident in their interoceptive abilities and could hone these over time.

3.- Better pacing skills

Just as years of experience can help runners learn to troubleshoot and adjust on race day, they also learn how to pace themselves effectively. Research has shown that older marathon runners are more likely to use steady-state or negative pacing strategies, rather than trying to put “time in the bank” in the first half of a marathon.

With more learned control and a greater willingness to be conservative in the early stages of a race, older runners are better able to plan and execute speedier race performances.

How unleashed dog robbed Kenyan marathoner Ksh 1 million in Argentina

Robert Kimutai Ngeno went into the race with ambitious goals which were halted by a dog.

Robert Kimutai Ngeno headed to the Buenos Aires Marathon in Argentina on Sunday with one goal in mind, to win the race and walk away with more than Ksh 1.1 million  ($7900US). 

However, things did not turn out as expected for the 29-year-old who was looking very comfortable leading the pack at the 21km mark.

An unleashed dog emerged and suddenly began pursuing him and he was unable to keep the focus. As reported by Sports and Lifestyle Africa, a small crowd of spectators came to Ngeno’s aid, chasing away the dog that had interrupted his race.

The Kenyan was primed to win but the disruption from the dog forced him to settle for third place.

His compatriots, Cornelius Kibet Kiplagat and Paul Kipngetich Tanui finished first and second in respective times of 2:08.29 and 2:09.57.

He had opened his season with the 42km debut at the Stockholm Marathon earlier this year with an impressive fourth-place finish and was hoping for a good outing in Argentina but he leaves the country in heartbreak.

Police in Zambia ban former president from running in public

Police in Zambia have warned ex-president Edgar Lungu against going for runs in public, telling the former leader of the south-central African country that his workouts constitute “political activism” and are breaking the law.

Lungu, 66, who served as the country’s president from 2015 to 2021, has been told by police that the regular Saturday runs he has been holding with members of the public and supporters of his Patriotic Front party should be considered political events, and that he will need to obtain law enforcement’s permission before setting out on any similar group runs in the future.

According to the BBC, police in the capital of Lusaka—where Lungu has been venturing out on his runs—said the Patriot Front’s failure to notify them of “public gatherings or demonstrations … amounts to a breach of the law. This is to ensure public safety.” The statement added a “procession of a former head of state should be done with his security detail and devoid of political activism.”

However, Lungu’s lawyer, Makebi Zulu, told the BBC that police were overstepping their bounds by demanding he ask their permission to go running in public, and that any further action taken by police would be met with a legal response.

“Mr. Lungu has been jogging since time immemorial and his motivation has never been to contravene the law,” said Zulu.

The lawyer further told AFP that “it’s the police who are violating the law. No law states that you require a police permit for such events.” He also seemed to hint that political rivals are involved in the police crackdown on Lungu’s runs, saying “this is a recipe for anarchy and the police should stop listening to politicians.”

Lungu announced his retirement from political life after losing the 2021 presidential election to Hakainde Hichilema of the United Party for National Development. The group runs and other recent public appearances by the former leader has fuelled speculation that Lungu may be making a play for the presidency in the country’s general election in 2026.

Banned Kiwi Olympian Zane Robertson arrested in sexual assault probe

Two-time New Zealand Olympian Zane Robertson, who is serving an eight-year suspension for anti-doping rule violations, was arrested last week in a sexual assault probe at his home in Kenya, where police say they found an unlicensed AK-47 assault rifle and 23 rounds of ammunition.

Robertson—who holds New Zealand’s records in the marathon (2:08:19), half-marathon (59:47) and 10K (27:28), was visited by police at his home in the town of Iten on Sept. 20 to question him about a sexual assault complaint made against the 33-year-old, according to Kenya’s Standard newspaper.

Tom Makori, sub-county police commander, told the Standard authorities arrived at the house to arrest the runner for questioning in a sexual assault investigation, after a woman claimed she was victimized by Robertson at a house party the previous day. “The suspect has been living in Kenya for several years. He has bought land and built his residence. Our preliminary investigations indicate that the AK-47 in his possession was unlicensed,” Makori said.

“Police had gone to arrest him for questioning in relation to a sexual assault complaint, but he declined to open the door. Later, after the police gained entry, they discovered that he was in possession of a gun,” he added.

Police had not released an update on when, or if, Robertson will be officially charged in connection with either the sexual assault probe or the weapons arrest. “We may seek more time to conclude investigations,” said Makori.

The arrest comes exactly one year to the day that the Sports Tribunal of New Zealand provisionally suspended Robertson for anti-doping rule violations.

In May 2022, Robertson tested positive for erythropoietin (EPO) during the Greater Manchester Run—a finding later confirmed by B-sample testing. He breached the rules for the presence and use or attempted use of the prohibited substance and for tampering, or attempted tampering, with any part of the doping control process. His attempt to submit fraudulent documents to defend himself led to another charge.

In March, the Sports Tribunal of New Zealand handed Robertson an eight-year suspension for the violations, making him ineligible to compete until September 2030. However, Robertson announced his retirement from professional running a month before receiving the suspension.

In addition to breaking national records, the now-disgraced runner had distinguished himself by winning bronze in the men’s 5,000m at the 2014 Commonwealth Games in Glasgow. He finished 12th in the 10,000m at the 2016 Summer Olympic Games in Rio and 36th in the 2020 Tokyo Olympic marathon, in 2:17:04.

Adidas new single-use racing shoe releases to the public–for CAD $650

Last weekend’s Berlin Marathon saw the impossible become nothing when Ethiopia’s Tigist Assefa shattered the women’s marathon record by two minutes and 11 seconds, winning the race in 2:11:53. Assefa not only garnered attention for her outstanding performance and record-breaking time, but also for the cutting-edge carbon-plated racing shoes she was wearing: Adidas  Adizero Adios Pro Evo 1, which made their debut appearance in the race.

These record-breaking carbon-plated racing shoes from Adidas were released to the U.S. market on Sept. 26, and have already sold out, priced at USD $500 (CAD $650). What sets these shoes apart, besides their hefty price tag (approximately $450 more than the average running shoe), is their unique one-race design. Despite their high cost, these shoes are designed to last through a single marathon.

The shoe’s appeal to a wider audience raises concerns about its environmental impact. Adidas has openly acknowledged that these shoes are indeed intended for a single race, which has prompted criticism regarding environmental waste, and flying in the face of some brands’ efforts to create more sustainable running footwear.

On its website, Adidas describes the Adizero Adios Pro Evo 1 as “a running shoe like no other,” boasting “unique technology that challenges the boundaries of racing.” Weighing in at a mere 138 grams, the shoe features an innovative Lightstrike Pro foam design with a full-length carbon plate that is reportedly bouncier and lighter than the Lightstrike Pro foam in the shoe’s predecessor, Adios Pro 3. The shoe also incorporates a liquid rubber outsole, a substantial 39-mm heel stack and a front rocker. This rocker propels the runner forward at even greater speeds while requiring less energy expenditure.

In recent years, marathon running has witnessed the rise of “super shoes” as all the major brands compete to develop the fastest carbon-plated racing shoe on the market for their athletes. The Adidas Adizero Adios Pro Evo 1 represents the latest innovation in marathon technology, helping runners shave precious seconds, if not minutes, off their race times.

Cherop wants a chance to compete in marathon in Paris Olympics

Fresh from finishing second at the Buenos Aires Marathon on Sunday in Argentina, former world marathon bronze medalist Sharon Chemutai Cherop wants Athletics Kenya to give her a chance to represent the country at the 2024 Paris Olympic Games. 

The former Boston Marathon champion said she has had a good season and the Buenos Aires race was her last assignment this year. 

Cherop finished second in 2:24.56 behind compatriot Rhoda Jepkorir Tanui, who won the race in a course record of (2:24.52). Pamela Rotich came third in an all-Kenyan podium sweep.

Cherop said she hopes to fly the country's flag high if offered the Paris 2024 slot.

“I am proud of my country. I have always wanted to represent my country since I was a junior athlete and if offered the opportunity to run at the Olympic Games, I will do my level best to make the country proud,” said Cherop.

Cherop said she had a good outing in Argentina and was happy to have redeemed her image following her performance in the half marathon last month in the South American nation.

“I have closed a season on a good note after running many races this year. I really need to rest until next year and set up good plans for the year. But the best of all would be to represent my country at the Olympics,” she added.

She said she has been in the game for more than 20 years and first represented Kenyan at the 1999 All Africa Games, finishing 4th in the 10,000m.

“I have been running since 1999 and I won my first medal at the 2000 World Youth Championships in 5,000m. That is how long I have been in this game,” she said.

She said she had wanted to run her best race in a bid to improve on her time in Bueno Aires but as much as that was not achieved, the second position was good enough.

The 2012 Boston Marathon champion said she prepared well for the race. 

“I started preparing for this race after winning the Milan marathon. This year alone, I have run two marathons and a number of half marathons,” she added.

Cherop won the Milan Marathon after timing 2:26.13 back in April after recovering from an injury.

In Milan, she edged out Ethiopian Ethlemahu Sintayehu (2:26.30) and compatriot Emily Kipchumba Chebet for third position after timing 2:28.08.

She is also remembered for winning a bronze at the 2011 World Athletics Championships behind the champion Edna Kiplagat and Priscah Jeptoo in an all-Kenya podium sweep.

She went ahead to win the Toronto Waterfront Marathon and finished third at the 2011 Boston Marathon before winning the race the following year.

In men, Cornelius Kibet Kiplagat (2:08.29) led his compatriot Paul Tanui (2:09.57) and Robert Kimutai Ng’eno (2:10.16) in a 1-2-3 podium sweep for team Kenya.

In other races over the weekend, Charles Mbatha Matata won the Leo Lion Half Marathon in France. The Kenyan won the men’s title in 1:01.34 followed by countrymate Vincent Kipkorir Kigen (1:02.21) and Ethiopian Getachew Masresha Kidie (1:02.23).

Jakob Ingebrigtsen marries his longtime partner

Between setting world records, winning Diamond League titles and even taking on beer miles, Jakob Ingebrigtsen of Norway has had a September to remember. On Sept. 23, he added another milestone to his life by marrying his partner of seven years, Elisabeth Asserson, in their native Norway.

Asserson and Ingebrigtsen’s love story began when they were just 16, and Ingebrigtsen popped the question in 2021. Their wedding had an American-style flair, featuring 10 attendants, with Ingebrigtsen’s brothers Henrik, Filip and Kristoffer proudly serving as groomsmen.

The wedding took place at the Bragernes Church in Drammen, Norway, which is quite a distance from Ingebrigtsen’s hometown of Sandnes, which is approximately 400 km away. Asserson had a connection to the church, as one of her grandmothers hailed from Drammen, which is a short distance from Oslo.

The guest list was extensive and reportedly included several of Ingebrigten’s competitors and friends. However, one notable absence was his former coach and father, Gjert Ingebrigtsen.

According to the Norwegian magazine Se og Hør, Gjert was not in attendance and posted a cryptic photo on his Instagram on the wedding day, bearing the message: “You must not endure so much the injustice that does not befall yourself.”

As Ingebrigtsen takes a break from training, the newly married couple plans to celebrate with a honeymoon in the Maldives. Whether Ingebrigtsen will incorporate sand sprints and swim training into his honeymoon activities remains to be seen.

Ethiopian Afera Godfay Confident of Success At TCS Toronto Waterfront Marathon

Afera Godfay won the 2019 Dongying Marathon in China with a superb personal best 2:22:41 then almost completely vanished from the world scene for a few years.

There was a third-place finish in the Xiamen Marathon, also in China, a year later but that performance largely went under the radar.

On October 15th the 31-year-old Ethiopian will target the TCS Toronto Waterfront Marathon with high expectations. Indeed, in April this year she ran 1:10:25 at the Rabat International Half Marathon in Morocco which encouraged her to chase a new marathon personal best in Toronto. This will mark her first ever visit to Canada.

“Training is going great,” she reports. “I do my training six days a week - every day except Sunday. I cover a long distance with speed. Three days a week I run with (coach Gemedu Dedefo’s) group.

“My goal is to win (Toronto Waterfront) with a good time. I hope to run 2:24.”

The group is currently celebrating the great success of one of their members, Tigist Assefa, who smashed the world marathon record with her astonishing 2:11:53 in Berlin on Sunday. No doubt the result will provide inspiration to Afera.

The buildup is creating excitement as she is eager to return to her past level. Five times she has run under 1:10 for the half marathon distance over the years and she can now sense she is coming into form. Afera has a good reason for her absence those few years.

“It was because I gave birth to my child,” she explains. “And it was a bit hard to get back to my previous condition. I have one child and her name is Maranata.”

Afera comes from a small town in the war torn northern Ethiopian province of Tigray called Alaje. Although she moved to Addis in 2010 her parents still live in Tigray. She is thankful that they were not affected by the two-year-old war that lasted until November 2022 and which led to widespread famine.

Once a year, when her training program allows, she will visit her parents and friends in Alaje. She comes from a long line of farmers. Growing up under hardship likely fuelled her desire for success in road racing. But she also had mentors.

“My inspiration is Meseret Defar,” she declares. Defar is a two time Olympic 5,000m champion and a national hero in Ethiopia.

As a young athlete Afera had success at shorter distances and represented Ethiopia at the 2010 World Cross Country Championships. She finished a solid 8th in the Under 20 race in Bydgoszcz, Poland helping the Ethiopian team to a silver medal finish behind Kenya.

Two years later she again represented her country at the African Championships over 10,000m. She placed 7th in that meet which was held in Porto Novo, the capital of Benin. Asked why she turned to marathon racing her answer is simple: ““It’s because I have a good endurance and, money-wise, I find it better.”

Although she has not been to Toronto before coach Gemedu Dedefo made the journey a few years ago and will undoubtedly have some excellent insight into how best to race the course. And, travelling with her from Addis will be previously announced Ethiopian stars Derara Hurisa, Adugna Takele, and Yohans Mekasha who will feature strongly in the men’s race while Waganesh Mekasha will battle with Afera for the $20,000 first place prize money.

Once again, the TCS Toronto Waterfront Marathon promises a memorable contest and the Ethiopian flag will surely be waved in celebration at the finish.

About the TCS Toronto Waterfront Marathon

The TCS Toronto Waterfront Marathon is Canada’s premier running event and the grand finale of the Canada Running Series (CRS). Since 2017, the race has served as the Athletics Canada national marathon championship race and has doubled as the Olympic trials. Using innovation and organization as guiding principles, Canada Running Series stages great experiences for runners of all levels, from Canadian Olympians to recreational and charity runners. With a mission of “building community through the sport of running,” CRS is committed to making sport part of sustainable communities and the city-building process.

To learn more about the TCS Toronto Waterfront Marathon, visit TorontoWaterFrontMarathon.com.

Marcel Jacobs and Fred Kerley make coaching changes ahead of Olympic Games

Fred Kerley and Marcel Jacobs failed to impress at the 2023 World Championships in Budapest, something that might have forced them to change coaches.

Reigning Olympic champion Marcel Jacobs has landed a new coach ahead of his title defense campaign at the Paris Olympic Games in 2024.

Changing coaches will also see him relocate from his home country of Italy to Florida. According to NBC Sport, the 28-year-old will be coached by Rana Reider.

Reider’s athlete group in Jacksonville has included 2022 World 100m bronze medalist Trayvon Bromell.

Previously, the Italian was coached by Paolo Camossi for several years. The tactician guided Jacobs to take the delayed 2020 Olympic title in the 100m and it is clear Jacobs will not be working with him as he gears up to defend his Olympic title.

On his part, Reider is a controversial coach who has landed himself in trouble most of the time. In May this year, Reider agreed to serve one year of probation, while continuing to coach, in resolving a case with the U.S. Center for SafeSport.

The center handles allegations of emotional, physical, and sexual abuse in Olympic and Paralympic sports. The center has not published details of Reider’s case.

The attorney wrote that Reider acknowledged a “consensual romantic relationship with an adult athlete.” The attorney wrote that “Reider was not found in violation of any other sexual misconduct claims” and that his case was closed.

Meanwhile, former World Champion Fred Kerley also indicated in social media posts that he is now being coached by 1992 Olympic 400m gold medalist Quincy Watts.

Kerley was also eliminated in the 100m semifinals at last month’s World Championships and will be seeking a comeback next year.

“Choosing to make changes is always risky, even riskier during a year like the Olympics. I felt that I needed to bet on myself.

I needed to prove to myself that I was all in and that meant seeking the guidance of COACH WATTS I’m entrusting him to bring out the best version of myself in the most important athletic year of my career. Ya’ll ready?” the post read.

Kerley, 28, has trained under Grenada’s Alleyne Francique since he sprinted for Texas A&M. Watts, an assistant at USC, also coaches Olympic and world 400m hurdles medalist Rai Benjamin.

Why Agnes Ngetich's world record will not be ratified

Ngetich broke the women-only world 10km record at the Trunsylvania 10km but her record will not be ratified.

Agnes Ngetich made headlines two weeks ago as she oozed class to win the women’s 10km and break the women-only world 10km record at the Trunsylvania 10km, a World Athletics Elite Label road race held as part of the Brasov Running Festival in Romania.

Ngetich clocked 29:24 to cut the tape first ahead of Catherine Reline who finished second in 30:14 as Joy Cheptoyek of Uganda completed the podium in 30:34.

However, the 22-year-old’s record will not be ratified, as the course was found to be short by 25m. The race organisers made the announcement on their Facebook page, indicating that the course did not meet the standards of World Athletics.

When any world record is broken, World Athletics is required to re-measure the course to ensure it meets the required distance.

A part of the lengthy post on Facebook read: “During the homologation process of the World Record set by Agnes Ngetich, that required a remeasurement, it was indicated that the course used in Brasov, on September 10, differed with 25m from the certified circuit.

Although barely relevant in relation to the 36 seconds that Agnes Ngetich took from the previous World Record, this difference makes the result technically non-ratifiable.”

With her world record not being ratified, this means that the previous 10K record of 30:01, was set by the late Agnes Tirop. The women’s 5k record of 14:29, set by Ethiopia’s Senbere Teferi in 2021 will also stand.

Dafne Schippers: Two-time world champion retires aged 31

Two-time world 200m champion Dafne Schippers has retired at the age of 31.

The Dutchwoman won gold at the 2015 World Championship in Beijing and in London two years later.

Competing in the same era as sprint greats Shelly-Ann Fraser-Pryce and Elaine Thompson-Herah, Schippers also claimed 100m silver at the 2016 Olympics in Rio.

"The race stops here," Schippers posted on Instagram.

"As an athlete, you always know this day will come, that at one point, your career will be a moment in time - a collection of memories and hopefully medals."

Schippers won heptathlon bronze at the 2013 World Championships in Moscow before focusing on sprinting.

She is the sixth fastest woman of all time in the 200m, setting a European record of 21.63 seconds when she beat Jamaica's Thompson and Veronica Campbell Brown to world gold in 2015.

"Today, I have decided to take my life off track to pursue and embrace whatever comes next, but not without saying a massive thank you for all the endless support. It has been a journey without regret," Schippers said.

"My family, my team, my fans, and my sponsors, you made it all worthwhile."

Schippers has been hampered by injuries in recent years and has not raced since May 2022.

Pre-race weight loss: Helpful or harmful

Many runners fantasize about losing weight (“Wouldn’t it be nice to lose a few pounds…”). Unlike some athletes who have to lose weight in order to meet a specific division for their sport (such as boxers or wrestlers), runners often choose to target a lower-than-normal weight for a specific race. Note: Dropping weight once or twice a year is far healthier than trying to keep a low weight all year round!

Runners, like skaters, dancers, and gymnasts, who try to maintain a long-term low weight generally end up living in “food jail.” While this article will not focus on the problems with long-term under-eating, it’s well known that keeping the body at an unnaturally low weight sets the stage for injury after injury.  This article will offer help for runners who want to lose weight for a short-term goal, such as a specific race.

Runners who seek to lose pre-race weight may believe being lighter will offer the advantage of having less weight to lug around. Yes, there’s a lot of talk about “power to weight ratio.” Unfortunately, the body is not a robot and does not work quite as mathematically as many people would like it to. As one champion commented, “I ran the same times in the same race despite being 8 pounds heavier.”  

But a big problem with dropping pre-race weight is too many runners target a minimal weight that might not be their best performance weight. I suggest you focus less on a number on a scale and instead tune into where you compete well.  And whatever you do, don’t resort to last-minute restrictive dieting to reach an unrealistic weight goal. Inadequate pre-event fueling can contribute to early bonking, poor performance, and disappointments. If you eat well and compete at your natural weight, you will be better able to run past any skinnier but depleted opponents.

So what are weight-focused runners supposed to do?

Obviously, they are not supposed to wait until the last few days before an event to lose weight by abstaining from food and water, over-exercising, and abusing their bodies. The better path is to start chipping away at weight loss weeks in advance. If you have to lose 10 pounds, give yourself at least 5 to 10 weeks to do so, if not more.

Ideally, runners should first have their body fat accurately measured to determine if they even have fat to lose. Females should not drop below 12% body fat, males no less than 5%. Some runners might need to lose muscle to be able to reach their weight goal—and that seems counter to being a strong and powerful athlete.

What’s the best way to lose weight?

The best way to lose weight is to push yourself away from the dinner table before you eat your fill! Plain and simple, you have to eat less than your body requires.  Easier said than done. Hence, these tips might be helpful.

• Knock off only 300-500 calories/day from your typical daily intake. Do NOT chop your food intake in half or eat as little as possible! As an athlete, you need fuel to train.

• Fuel by day; diet by night. Plan to lose weight when you are sleeping—not when you are trying to train hard.

• Surround your workout with food, so that you fuel-up and refuel.

• Do NOT cut out all carbohydrates. Runners need grains, veggies, and fruits to optimize their muscle glycogen stores. A very low-carb diet results in depleted glycogen,  “dead legs,” and inability to train hard.

• Enjoy carb-protein combinations: carbs to fuel muscles; protein to build and repair muscles. Protein is also satiating and can help curb hunger.

• When it gets to “crunch time,” target about 1.5 g carb, 1 g protein, and 0.5 g fat per pound of body weight (3 g carb, 2 g pro,  1 g fat/kg). This means a 150-lb (68 kg) runner would target about 200 g carb, 135 g pro, and 70 g fat (~1,950-2,000 calories/day) during the weight-loss weeks.

• Divide the calories into 4 food buckets and eat a meal at least every 4 hours. (The clock starts ticking when you get up in the morning). A runner who trains from 6:30 to 7:30 a.m. could divide breakfast into 100-200 calories pre-workout at 6:00ish, then 400 calories post-workout at 8:00; eat early lunch (500 cal.) at 11:00ish; later lunch (400-500 cal.) at 3:00ish, and dinner at 6:00-7:00ish (500 cal.). The rest of the night, chew gum, drink herbal tea, go to bed early? (If you are ravenous, please eat a bit more…)

• If you don’t have fat to lose, you can shed a few pounds by restricting fiber to reduce gut contents. If you have long hair, you could also contemplate chopping it off and donating it to Locks for Love (ha!)..

After the race…

The standard advice for weight-focused runners is to just lose the weight and keep it off. This makes sense intellectually, but it is the opposite of what the body wants to do physiologically. After having been underfed, hungry runners experience a very strong drive to eat, if not over-eat, and regain all the lost weight. This happens with most dieters, athletic or not.

The urge to devour food after having lost weight is physiological, and not simply due to lack of will-power. Here’s the analogy: If you hold your breath for too long, you will uncontrollably gasp for air. If you rigorously restrict calories for too long, you will uncontrollably grab for food and easily binge-eat. No wonder eating disorders blossom in weight-focused sports!

The bottom line

Any way you look at it, losing weight when you really are not over-fat in the first place is not much fun. Yes, it creates a bond with others doing the same thing—misery loves company—and is embedded into the culture of weight-focused sports like running. Ideally, it’s time to change that culture to focus more on health (both short and long term) and injury reduction. Working with a sports dietitian can help with you fuel well to perform well.

Sheila Chepkirui hungry for more success after Berlin Marathon exploits

Chepkirui finished second behind record holder Tigist Assefa and she is now eyeing more success.

Berlin Marathon runner-up Sheila Chepkirui is definitely the lady going to watch when it comes to the full marathon.

Chepkirui defied all odds to finish second behind newly-crowned world record holder Tigist Assefa of Ethiopia. She has now set her sights on winning one of the major races since she believes she has all it takes to achieve her dream.

She has now competed in two World Marathon Majors, the London Marathon where she finished fourth, and now the Berlin Marathon where she has finished second.

Speaking to Capital Sport, she said: “I’m happy to finish in the podium bracket in one of the Major Marathons.

I pray that one day I win one of the major races. I don’t know where I will run next…right now I shall be taking a break to just rest.”

She made her debut at the Valencia Marathon last year where she finished third and so far, her progress has been smooth.

She extended her hand of gratitude to the fans who showed up and cheered her on as she went ahead to finish second.

“I thank them for praying for me and supporting me…that was motivation enough for me to execute a good run,” she said.

Ethiopia’s Derara Hurisa targets victory at TCS Toronto Waterfront Marathon

Derara Hurisa is the latest in a long list of Ethiopian greats to commit to the 2023 TCS Toronto Waterfront Marathon scheduled for October 15th.Once again, the event is a World Athletics Elite Label race. The 26-year-old has had an extraordinary marathon career to date ever since winning his debut at the 2020 Mumbai Marathon. There he ran 2:08:09 which remains his personal bestdespite a few other memorable outings.Two years ago Hurisa won the Guadalajara Marathon at 1,600m altitude in Mexico eight months after achieving notoriety for all the wrong reasons in Vienna.

Hurisa, then still relatively young at 23 years of age, crossed the finish line first at the Vienna Marathon. He clocked a time of 2:09:22 three seconds ahead of Kenya’s Leonard Langat. No sooner had Hurisa crossed the finish then officials approached him and within minutes he was disqualified.

World Athletics has instigated strict rules to limit the thickness of racing shoes. It was found that Hurisa had worn a different pair of shoes to those he submitted in the pre-race inspection. They were one centimeter too thick. It is believed this was the first time a marathoner had been disqualified under these rules.

“My preparation for Vienna marathon was very good,” he says looking back on the incident. “I had to switch my shoes because it was my very first time putting on those shoes. It wasn’t the shoes I wore when I was in training. So I decided to switch and use them without knowing it was different. The color was similar.”

Not only did he run himself to exhaustion over the 42.2 kilometers but the €10,000 first-place prize money went to Langat. He admits he was very angry to learn of his mistake.

“I was shocked by that news when (Eritrean runner) Tadesse Abraham told me that I was disqualified,” he remembers, “because it wasn’t something I was expecting. Yes, I was angry, definitely.”

As an indication of Hurisa’s potential Langat returned to Vienna a year later and finished second in 2:06:59. The Ethiopian believes he is capable of times quicker than this.

Since then he has put the disappointment behind him. Earlier this year he finished second in the Stockholm Marathon. The race features many of the sites of the Swedish capital. But can also be challenging due to its numerous turns and warm June weather. His time there was a modest 2:11:01 on a hot day. Toronto Waterfront Marathon has far fewer turns and with a course record of 2:05:00 (Philemon Rono of Kenya) is far more inviting. He is optimistic of a great run in Toronto after some good early training sessions.

“It’s going great and yes, I’m pleased with my fitness level more than ever,” he reports. “I have been training for six or seven days in a week. Compared to previous marathon buildups it has been much better.”

Asked to reveal his goal for Toronto he is concise and to the point: “I would like to achieve a victory with a good time.”

Hurisa grew up in Ambo in western Ethiopia. Kenenisa Bekele was inspired by him winning the three-time Olympic titles and setting world 5,000m and 10,000m records. Hurisa was recruited by the Bahrain Athletics Federation after a cross-country race in Oromia. He was still in his teens.

For three years he lived in the oil-rich country earning a salary to run.  At the 2015 World Cross Country Championships in Guiyang, China he placed 22nd in the Under-20 race helping Bahrain to a 4th place finish. A year later though he went back to Ethiopia and now travels on an Ethiopian passport.

These days he is focused on the marathon under the watchful eye of coach Gemedu Dedefo and enjoys spending time with his wife and two children.

“I like to spend my time with my family – I’m married and I have one boy and one girl – and I like going to church,” he explains. “I do return to my birth village whenever there is holiday.”

Conditions are likely to be cooler in Toronto compared to what he experienced in Mumbai. Clearly, he will be prepared to run with the leaders. And he is certainly due some good luck.

Five reasons to run on grass this fall

For many runners, fall is cross-country season – a time to ditch the track and sidewalks and start logging miles on grassy fields and parks. Even if you’re a dedicated road runner with no cross-country races on the calendar, it might be time to give your sneakers a change of scenery by hitting the grass. Transitioning from asphalt to grassy trails or fields can offer a refreshing change and numerous benefits for your running experience. (Note, you don’t have to run barefoot to benefit from the change.)

1.- Reduced impact on your body

If you’ve been struggling with aches and pains, the grass might offer some relief. One of the primary advantages of running on grass is the softer surface. Grass provides a more forgiving terrain than concrete or asphalt, which can be beneficial for those prone to shin splints, joint pain or runners who are recovering from other injuries.

2.- Improved strength and stability

Running on uneven surfaces like grass engages stabilizing muscles that are often underused on flat roads. This helps improve balance and overall strength, which can enhance your running performance and prevent injuries.

3.- Mental refreshment

The natural surroundings of grassy trails or parks provide a mental escape from the hustle and bustle of city streets. The serene environment can reduce stress and make your runs more enjoyable.

4.- An alternative to trails

Trail running is a great way to connect with nature and change up your usual running routine, but if there aren’t any trails in your area, a grassy field or park makes an excellent alternative. You get many of the same benefits of running on trails, but as a bonus, you’re less likely to get lost. For runners who don’t feel safe running alone on trails, public parks also offer a place to run on softer terrain that is more out in the open and therefore safer.

5.- Better air quality

Grass environments typically have cleaner air than busy roads, reducing your exposure to harmful pollutants, which can improve your overall health and make your runs more enjoyable.

Road running undoubtedly has its merits, and if you’re training for a road race it is important to log at least some of your miles on the roads–just don’t underestimate the benefits of transitioning to grass. Whether you’re looking to reduce impact or simply enjoy the beauty of nature, running on grass is a great way to inject some variety into your running routine. So, lace up those shoes, find a nearby grassy field or trail, and explore the green side of running.

Assefa smashes world marathon record in Berlin with 2:11:53, Kipchoge achieves record fifth win

Ethiopia’s Tigst Assefa successfully defended her BMW Berlin Marathon title in style, smashing the world record with 2:11:53* while distance running legend Eliud Kipchoge notched up a record fifth victory at the World Athletics Platinum Label road race in the German capital on Sunday (24).

Assefa took more than two minutes off the women’s world record of 2:14:04, which had been set by Kenya’s Brigid Kosgei at the 2019 Chicago Marathon. Kipchoge, meanwhile, won by 31 seconds in 2:02:42, the fifth-fastest time of his illustrious career.

The men’s and women’s races unfolded in contrasting style.

A large pack of the leading contenders ran together through the early stages of the women’s race, passing through 5km in 15:58. 13 women were still in contact with the lead as they passed through 10km in 31:45.

By the time 15km was reached in 47:26, Assefa and compatriot Workenesh Edesa had managed to open up a slight gap on Kenya’s Sheila Chepkirui and Ethiopia’s 2015 world 5000m silver medallist Senbere Teferi and Zeineba Yimer. The first 12 women were strung out, but still within 15 seconds of one another – and all were running inside world record pace.

Sensing that most of her rivals were already starting to fade, Assefa took greater command of the race by throwing in a 2:59 split for the 16th kilometre. By the time she reached 17km, Assefa had dropped Edesa, the last of her opponents, and had just a few male pacemakers for company.

Assefa seemed to grow in confidence – and pace – once she knew she was alone at the front of the pack, and she went on to reach the half-way point in 1:06:20, putting her on track to smash the world record by more than a minute.

And then she sped up. The next kilometre was covered in 2:48, the fastest of the race up to that point, extending her advantage over Edesa and Chepkirui.  Assefa’s 25km split of 1:18:40 was still well inside world record schedule; Chepkirui and Edesa, now almost a minute behind the leader, had dropped off the pace, but were still on course for huge PBs.

Assefa, still looking incredibly relaxed and composed, covered the next 10km segments in a remarkable 31:02, bringing her to 35km in 1:49:41. Her 30km split was 1:34:12, the second-fastest mark in history for that checkpoint (behind Ruth Chepngetich’s 1:34:01 from the 2022 Chicago Marathon).

But while Chepngetich faded badly in that race last year, Assefa went from strength to strength in the closing stages in Berlin.

She got to 40km in 2:05:13, following another 15:32 5km split, putting her on course for a finishing time in the 2:12 range. Spurred on by the knowledge that the world record was in the bag, Assefa picked up her pace in the closing kilometres and charged through the finish line in 2:11:53.

Chepkirui held on to second place in 2:17:49, while Tanzania’s Magdalena Shauri made a remarkable breakthrough to take third place in 2:18:41, a huge national record.

A record eight women finished inside 2:20.

Berlin victory no.5 for Kipchoge

Kipchoge may not have improved on his own world record, but he added to his legacy on the streets of Berlin by achieving a record fifth win, clocking 2:02:42.

The two-time Olympic champion eventually won by 31 seconds, but for most of the race he had company in the surprising form of Ethiopia's Derseh Kindie.

The duo made an early break from the rest of the field, reaching 5km in 14:12 with a 15-second margin over the rest of the elite men. By 10km, reached in 28:27, they were operating at exactly 2:00:00 marathon pace and more than half a minute ahead of the seven-man chase pack.

Kipchoge and Kindie continued to run together at world record schedule through the half-way point, reached in 1:00:22, but the pace started to drop soon after. By the time they got to 25km (1:11:48), they were no longer on schedule to break Kipchoge's record of 2:01:09 set last year in Berlin.

But records weren't Kipchoge's main concern; he had company in the form of a relatively unheralded runner up to 30km (1:26:25), so his attention was primarily on securing victory.

At about 31km into the race, Kipchoge increased his tempo and, with a cursary glance over his shoulder to see if Kindie was able to follow, knew it was enough to see off his opponent. The Kenyan great was alone in front at last, while Kindie continued for another minute or so before stepping off the course.

Kipchoge still had more than 10km to go, but his lead was comfortable and his form was controlled and relaxed. He went on to win in 2:02:42, while a fast-finishing Vincent Kipkemoi came through to take second place in 2:03:13. Ethiopia's Tadese Takele was third in 2:03:24.

A record nine men finished inside 2:05 and 15 finished inside 2:06, making it the deepest men's marathon in history. There were national records for Germany's Amanal Petros (ninth in 2:04:58) and Switzerland's Tadesse Abraham (11th in 2:05:10).

Does Running at Night Make for a Bad Night’s Sleep?

Experts offer advice for those struggling to fall asleep postrun.

Sometimes running at night just makes life easier, especially on busy days when it seems there isn’t nearly enough time to finish your to-do list. Also, evening runs are ideal for those who turn to exercise as a way to de-stress after a long day. But can running at night ruin your sleep? And therefore, does it make nighttime running counterintuitive to your overall training, considering sleep is crucial for recovery?

Like most conundrums runners contemplate, the answer depends on the runner. Here, we explain how running at night can affect your sleep and what to do if you feel like your nighttime run is worsening your sleep issues. 

Does running at night make for a bad night’s sleep?

“In the past, the recommendation was, you really shouldn’t exercise in the evening at all,” Bob Wright, director of lifestyles education at Hilton Head Health tells Runner’s World. 

Experts recommended this for two reasons: First, because exercise can increase endorphins, which can reduce sleepiness. Second, because exercise increases one’s core body temperature, which makes it hard to fall asleep, Wright explains. 

However, a number of studies suggest the opposite, including a systematic review and meta-analysis published in Sports Medicine in 2019. This research greenlights exercise in the evening as long as you complete vigorous activities, like long runs or workouts, an hour before bedtime. 

“For most people, at least mild or moderate exercise doesn’t seem to interfere with sleep very much,” says Scott Kutscher, clinical associate professor of sleep medicine at Stanford University. But it all depends on the person, he adds.

When we fall asleep, our melatonin levels start to rise, and our body temperatures begin to fall, both of which signal it’s time for bed, Kutscher explains. If you run before bed your core temperature will increase but once you stop, your sweat will help you cool down. This is a passive cooling effect that can actually help some runners fall asleep, he explains.

However, a rise in body temperature before bed can be counterproductive for runners who don’t cool off as easily. For this population, running before bed can make it harder to fall asleep. What’s more: If you’re aiming to re-hydrate and re-fuel postrun, that can also prolong bedtime, Kutcher adds.

In short, both experts agree running before bed will not ruin sleep for most. However, if you have difficulty falling asleep after an evening run, then you might want to reconsider your nighttime routine. 

Tips to Help You Sleep Better After a Workout

If you have difficulty sleeping after a long evening run or workout, these tips can help you fall asleep, according to Kutscher and Wright. 

1. Time It Right

Plan to stop running at least one hour before bedtime to allow yourself time to literally cool down, Wright says. Keep in mind, there’s no hard and fast rule, so you can use an hour as a benchmark and adjust it as needed.

2. Add Relaxation Practices

Incorporate less intense exercise into your cooldown routine to help you transition to sleep. Kutscher suggests adding stretches or yoga after a run to help you relax. During this time, you can also practice mindfulness and breathwork, which also aids sleep, he says.

Mind-body activities, including yoga or Tai Chi, can aid in falling asleep in general so they’re good options to add to your before-bed routine at any time, Wright adds. 

If you noticed you do have trouble sleeping after an evening run, consider swapping your miles for less intense aerobic exercise. Holding off on your run until the morning can help regulate your sleep-wake cycle and improve sleep quality overall, as it provides natural light when you get out of bed (as long as you head outside), Wright adds. 

3. Pay Attention to Pre and Postrun Routines

Be mindful of what you’re doing both right before and right after your evening run, because that’s what may disrupt your sleep more than running itself. 

For example, consuming caffeinated products before or during a workout might make it harder to fall asleep. Also, if you don’t fuel after a sweat, hunger pangs can disrupt your zzzs. 

If you need a snack after a run and before bed, Kutscher suggests eating foods rich in melatonin, magnesium, and potassium, like cherries or bananas. Keep in mind some people may need more food to replenish after a workout, not just a simple snack, so see what works best for you, keeping note of your nighttime habits so you can pinpoint how different techniques worked for your rest.

Rémi Bonnet Breaks Longtime Pikes Peak Ascent Record

The Swiss runner scaled the 14,115-foot Colorado peak in just over two hours, taking down a 30-year-old record.

It was a record-breaking attempt 30 years in the making, but over the weekend, Matt Carpenter’s long-standing record for the fastest ascent up Pikes Peak was finally broken by Swiss runner Rémi Bonnet. The 28-year-old navigated the famous 14,115 peak in just 2:00:20, breaking Carpenter’s record of 2:01:06 from the 1993 Pikes Peak Marathon. Bonnet set the record at this year’s Pikes Peak Ascent on September 16. The 13.3 mile race set off in Manitou Springs, Colorado, with a grueling incline of 11 percent over the 7,800 feet to the summit. The last 3 miles were littered with snow (in addition to his running pursuits, Bonnet is also an accomplished ski mountaineer).Bonnet was the defending champion from the event, winning last year’s race in 2:07:02. He knew it would take a special day to unseat Carpenter, whose record was considered one of the toughest in the sport. 

“I’m really pleased to have beaten this record! People thought it was impossible, but I did it, and I’m really proud to show who the world’s best climber is,” Bonnet told Run247. “Now I need to come back and go under the 2-hour barrier!”

Bonnet won the $3,000 first-place prize in this year’s Golden Trail World Series race but failed to get the $10,000 time bonus for finishing under two hours—though toppling the record is probably a grand consolation prize.Bonnet has made a name for himself in recent years for uphill running, re-setting his own fastest time on the Manitou Springs Incline, a 2,000-foot climb, the week before his record-breaking run at Pikes Peak. 

Patrick Kipngeno of Kenya, a two-time World Mountain Running Championships Uphill race winner, placed second with a time of 2:04:09, the third-best time on the course behind only Carpenter and now Bonnet. American Eli Hemming was third in the event with a time of 2:07:40 after placing fourth last year. 

American Sophia Laukli won the women’s race in 2:35:54, followed by Judith Wyder (2:39:35) and Anna Gibson (2:43:59).

Focus shifts from track as road racing season heats up

As the international outdoor track and field season draws to a close, we now look forward to the feast of top-class road racing that will be on offer throughout the final four months of the year.

In just 11 days’ time, the focus of the sport will be on the World Athletics Road Running Championships Riga 23, where the best distance runners on the planet will compete for global honours in the mile, 5km and half marathon.

The likes of world champion Faith Kipyegon, world record-holder Berihu Aregawi and Olympic champion Peres Jepchirchir are among the stars set to compete in the Latvian capital. Recreational runners from around the world, meanwhile, will run on the same courses as the greats when they take to the streets of Riga for the associated mass races.

There are also eight Platinum Label road races between September and December, the first of which was held last weekend with Betsy Saina and Othmane El Goumri winning the Blackmores Sydney Marathon. Of the seven other upcoming Platinum events, three of them form part of the Abbott World Marathon Majors (WMM) series: the BMW Berlin Marathon, the Bank of America Chicago Marathon and the TCS New York Marathon.

Platinum Label road races, Sep-Dec 2023

8 Oct – Chicago Marathon (WMM)

15 Oct – Amsterdam Marathon

5 Nov – New York Marathon (WMM)

26 Nov – Shanghai Marathon

3 Dec – Valencia Marathon

17 Dec – Bang Saen Half Marathon

The Chicago Marathon two weeks later will be highlighted by a clash between defending champion Ruth Chepngetich and London Marathon winner Sifan Hassan.

Two-time Tokyo Marathon champion Birhanu Legese, the fourth-fastest marathon runner of all time, headlines the men’s field for the Amsterdam Marathon. Defending champion Evans Chebet will take on two-time winner Geoffrey Kamworor at the New York City Marathon in November.

For the first time since the Covid-19 pandemic, the Shanghai Marathon in late November will welcome an international elite field.

Just one week later, multiple global champion and world record-holder Joshua Cheptegei will make his long-awaited marathon debut in Valencia. In recent years the event has established itself as one of the highest-quality marathons in the world, and this year’s edition will surely be no exception.

Towards the end of the year, the Thai coastal area of Bang Saen will host one of the newest additions to the Platinum Label calendar, the Bangsaen21 Half Marathon. Since the pandemic, it has been largely a domestic affair, but it will be back with a bang this year with a high-quality elite line-up.

Hundreds of road races each year are granted a World Athletics Label, ranging from ‘Platinum’, for the top tier of road events, to Gold, Elite and Label. There are still more than 100 World Athletics Label road races due to take place between now and the end of 2023.

Long queues at Vitality London 10k race after runners do not receive bib numbers

Large queues have formed for a running race in London after swathes of runners did not receive their bib numbers. Around 15,000 runners were due to take part in the Vitality London 10km race on closed roads around the capital on Sunday.

Queues of participants waiting for replacement numbers snaked through Green Park, with the reason behind the delay unknown.

The first wave of runners was due to set off at 10am with the rest heading off in staggered starts, but organisers were having to hold them back.A London Marathon Events spokesperson told the PA news agency: “We’re aware there are a number of people who haven’t received their numbers, so we’re issuing replacement numbers as fast as we can at Green Park.”

Anthony Bailly, 33, an IT project manager from Haringey, north London, said he had been waiting since about 8.35am.He said: “Not much is being told to us, other than an ask to split into various numbers of queues, but it’s pretty much a free-for-all now.

“They have been calling people forward based on their start time, but people are reluctant to move to the priority queue because it’s starting to get longer than the queue we’re already in.”

The route starts on The Mall and travels past landmarks including Admiralty Arch, St Paul’s Cathedral, the Bank of England, Somerset House, Big Ben, the Houses of Parliament and Westminster Abbey, before finishing in front of Buckingham Palace.

Notable participants include British-Iranian dual national Anoosheh Ashoori and Richard Ratcliffe, the husband of Nazanin Zaghari-Ratcliffe, as well as Dame Barbara Windsor’s widower Scott Mitchell and EastEnders actor Jake Wood.

Update: the race did take off and the winning time was unofficially 28:15 (photo by Catherine Cross for MBR).  

Berlin Marathon: will the women’s course record fall again?

Ethiopia’s Tigist Assefa will be aiming for the course record once more in Berlin on Sunday, in the deepest elite field in the race’s 49-year history, including seven runners with  sub-2:20 personal bests.

In 2022, Assefa astounded fans by improving her best by over 18 minutes, taking more than two and a half minutes off the course record with her time of 2:15:37, and earning the unique status of the only woman to break sub-two minutes for the 800m and sub 2:20 for the marathon.

“I’m delighted to be running again in Berlin,” 26-year-old Assefa said at the elite women’s press conference on Thursday. “Last year’s race proved an unexpected success for me. I think I can run even faster on Sunday, a further improvement would be a success,” she said.

Will Assefa be setting her sights on the world record of 2:14:04? She felt that might be too ambitious: “Much can happen so I cannot say at the moment what would be the halfway split,” she said on Thursday. “I want to improve my time but I am not thinking about the world record.”

Assefa will face a serious challenge from Kenya’s Sheila Chepkirui, who set a new course record at the 2022 Berlin Half Marathon in a blistering 65:02. She also took third in a speedy Valencia Marathon in 2:17:29, and ran 2:18:51 in London in April for fourth place. “My aim is to break my personal best. I can imagine going through the first half on Sunday in around 68 minutes,” she said.

Challenges could also come from Assefa’s compatriots Tigist Abayechew, third in Berlin in 2022, Hiwot Gebrekidan, second in Berlin in 2021 and Workenesh Edesa, who was fourth last year. “The women’s course record of 2:15:37 is an absolute world-class time,” said the race director Mark Milde. “But, given the strong field, we hope that this can be broken.”

Many of the elite field will simply be hoping to achieve the Olympic standard of 2:26:50.

Canada’s Malindi Elmore will toe the line

Malindi Elmore of Kelowna, B.C. looks to be in fine form to run on the same course where Natasha Wodak broke Elmore’s Canadian marathon record last year. In May, Elmore threw down a gutsy performance at the 2023 Tartan Ottawa International Marathon, where her goal was to get the Olympic standard; she was on pace through 30K and sitting in fourth position. Over the final 12 kilometres, she moved up two spots to finish second, but missed the standard by less than a minute. It seems unlikely she plans to reclaim her Canadian record (which is three minutes faster than the Olympic standard) this weekend, but as all marathon fans know, anything can–and usually does–happen.

A record number of 47,912 runners from 156 nations have entered the 49th edition of the BMW Berlin Marathon. Germany’s most spectacular road race is part of the Abbott World Marathon Majors (AWMM) and is also a Platinum Label Road Race of World Athletics. The men’s press conference will be held on Friday, September 22.

Why Eliud Kipchoge has reason to be nervous as Amos Kipruto threatens to end his Berlin marathon dominance

Amos Kipruto's quest for a personal best at the Berlin Marathon raises questions about Eliud Kipchoge's confidence. A thrilling showdown awaits.

Amos Kipruto, the second-fastest man in the field, is on a mission to improve his personal best (PB) as he prepares to tackle the Berlin Marathon. 

In a pre-race interview, Kipruto expressed his determination to bounce back after a setback at the London Marathon last April, where he narrowly missed the top spot.

“Losing London it disturbed me, but I never lost hope, and I am here to fight for the best. On Sunday I will be competing for my personal best, I am racing against my time. If I can achieve that, I will be happy,” said Kipruto, who's looking to beat the impressive 2:03.13 he achieved as the runner-up behind the legendary Eliud Kipchoge at last year’s Tokyo Marathon.

Kipruto, 31, is no stranger to the Berlin course. He was the runner-up in 2018, an unforgettable year when Kipchoge first shattered the world record. 

However, it is not just Kipruto who has a point to prove. Eliud Kipchoge, the marathon maestro himself, is eager to remind the world of his enduring dominance. 

Following a performance in Boston last April that left some questioning his form, Kipchoge is determined to showcase his prowess on a course he knows all too well. 

This race holds particular significance for him as he gears up for Paris 2024, where he seeks an unprecedented third Olympic Marathon gold.

During Friday's press conference, Kipchoge chose to keep his race strategy close to his chest, opting instead to tantalize fans with a promise of "a beautiful race because the weather will be good." Indeed, the race is anticipated to take place under optimal circumstances, with minimal wind and a pleasant 11-degree Celsius temperature (51.8 F).

In 2022, the 38-year-old left the world in awe as he crossed the halfway point in an astonishing 59:51, marking the fastest split in marathon history. 

When asked if the 21km split would face a challenge again this year in Berlin, Kipchoge responded with a radiant smile, "Who knows what will happen during the race." He then added, "2023 is a different game altogether. We are approaching it in a different way, but when you are in the race, anything might happen. We follow what's in our hands."

As the Berlin Marathon draws near, the question on everyone's mind is whether Amos Kipruto's determination and thirst for a personal best will make Eliud Kipchoge nervous. 

The marathon world is known for its unpredictability, and on race day, anything is possible. For now, the stage is set for an epic showdown between two Kenyan legends, with the world eagerly awaiting the outcome.

In a sport where every step counts, where records are shattered and legacies are forged, both Kipruto and Kipchoge know that only time will reveal who will emerge victorious in this battle of wills and speed.

Running a half-marathon? Try this alternating tempo run

The half-marathon is a unique distance. Thanks to its blend of speed and endurance, runners need to include workouts that improve their stamina as well as workouts that improve their long speed, if they want to see their finish time come down. If you’ve got a half-marathon on the calendar, try this alternating tempo run to help you practice nailing your goal pace, even when you’re tired.

The goal of this workout is to improve your stamina, or your ability to run faster for longer. The working part of the session is five miles (8 km) in length, during which you alternate between half-marathon pace and marathon pace each mile (every 1.6 kilometers). 

Because there is no rest during the workout, it’s very important to be vigilant about your pace. You may be tempted to run too fast at the beginning of the workout (a common mistake runners make during half-marathons), but the miles will start to add up. This workout requires you to know both your half-marathon pace and your marathon pace. If you haven’t run a marathon yet, you can plug your half-marathon pace into a pace calculator to get your target marathon pace (spoiler alert: it will likely be 15-30 seconds per mile slower than your half-marathon pace).

Note: If this is your first half-marathon and your goal is just to make it to the finish line, the amount of time you spend running (at an easy pace) leading up to your goal race is the most important thing. In that case, this workout may not be necessary. If you’re chasing a specific time goal or looking to improve on your last performance, keep reading.

The workout

Warmup: 15-20 minutes easy jog

Workout: 

1 mile at half-marathon pace

1 mile at marathon pace

1 mile at half-marathon pace

1 mile at marathon pace

1 mile at half-marathon pace

Cooldown: 10-15 minutes easy jog