Running News Daily

How Tempo Run Workouts Can Make You Faster

You won't become a better runner by just staying at the same pace. Here's how to ramp up your training. WHEN YOU FIRST get into running, your routine probably looks something like this: Lace up the best running shoes you own, hit a quick warmup, and then hit the road for a set time, distance, or route. Simply running a few times a week and intuitively speeding up and slowing down might be enough to improve your fitness—at least at first. Once you decide to graduate from a trot around your neighborhood into the world of more serious training, you’ll need to approach your workouts with more intention and specificity.

One common training technique used by hobbyists and world-class runners alike is the tempo run, a protocol where you run at a near-maximal intensity. Using these workouts you’ll increase muscular and cardiovascular endurance, learn to maintain running mechanics at a faster clip, and teach your body to cycle through lactic acid (which is what causes that burning sensation) more efficiently. We tapped Jes Woods, a Nike Running coach and the Head Trail & Ultra Coach at the Brooklyn Track Club, to school you on all things tempo runs so you can better understand how to implement tempo runs into your running routine. We can’t say you’ll be thanking us (at least mid-run)—but you may just become the fastest guy in your local run club. What Is a Tempo Run?

According to Woods, a tempo run is a hard but controlled pace that can be run as intervals, or a steady run spanning one to 10 miles meant to make you a more efficient runner. Tempo runs should feel, “comfortably hard," according to Woods. "If your running buddy asked you a question while running your tempo run, you could answer them if you had to, but it would be pretty annoying.” 

Woods says tempo runs can have a variety of loose definitions but, put most simply, they’re threshold runs meant to improve your lactate threshold. “That is, the tipping point between aerobic running (your body has sufficient oxygen) and anaerobic running (your body does not have sufficient oxygen to create the energy you are demanding)," she says. “You want to run at that tipping point without crossing over.”

In short: A tempo run is not easy, and that’s by design. This type of workout is a training tool that pushes you to your limits to increase your cardiovascular capacity, help you acclimate to a faster race day speed, and improve your body’s ability to clear lactate. 

How to Do a Tempo Run

Tempo runs areStretches Woods likes: Knee hugs, quad pulls, hamstring scoops, table toppers, lateral lunges and air squats. Do five reps on each side of your body per movement.

Warmup Jog

Never jump straight into your tempo work, even if you've done some dynamic stretching. 

“Before any speed run, whether it's fast intervals around the track or hill repeats in the park, an easy jog warm up is mission critical,” says Woods. Run for 10 to 15 minutes at a conversational pace before diving into the workout.

Hit the Road

The classic tempo run is straightforward enough. After you warm up, you’ll aim to run for 20 to 30 minutes at your calculated pace. If you’re new to tempo workouts or at the beginning of a new training cycle, Woods suggests running at your tempo pace in intervals to work up to a longer unbroken run. Here are two interval methods:

Straight-Up Intervals

“Start with five 5-minute intervals at your tempo run pace, with 90 second breaks after each,” says Woods. “That’s 25 minutes of tempo work, but broken into smaller bite-sized chunks. You can gradually increase those tempo intervals over time until you’re holding your tempo pace for“Improving your tempo pace or improving your lactate threshold is like improving your miles per gallon on your car,” Woods says. “You want to be able to travel (run) farther on the same tank of gas (the same energy).”

Any form of running is going to improve your VO2 max, which is a measure of how much oxygen you can utilize during intense exercise. Naturally, a tempo run, an intentionally strenuous running workout, will improve your VO2 max and, therefore, your ability to run faster for longer. 

More specifically, your heart rate should be beating between 80 to 90 percent of your max (putting you in what are considered heart rate Zones 3 and 4), which are associated with improving your anaerobic and aerobic capacities. Having endurance in both zones is imperative for running at a high intensity. 

Improved Lactate Threshold

Once you enter Zone 4 in your workout, which you’re all but guaranteed to do during a hard run or race, your body taps into your anaerobic system, where it utilizes glycogen and ATP (adenosine triphosphate) for energy. Lactic acid, a byproduct of that process, will begin to accumulate inside your muscles—and it's responsible for the burning sensation

2024 USATF 5K: Ahmed Muhumed And Annie Rodenfels Win

Annie Rodenfels went back-to-back while Ahmed Muhumed claimed his second US title of the year at the 2024 USATF 5K Road Championships on Saturday morning in Central Park. Rodenfels, who runs for the B.A.A. High Performance Team, broke away from Emily Venters and Emma Grace Hurley in the final mile to win in 15:20.

Muhumed, who won the US 8k road title in July and was the runner-up here last year, dropped the field with a hard move at 2 miles and held off a late charge from Sam Prakel to win in 13:38 to Prakel’s 13:39.

Top 10 results

Men

1. Ahmed Muhumed, HOKA NAZ Elite 13:38

2. Sam Prakel, adidas 13:39

3. Brian Barraza, Roots Running Project 13:42

4. Kirubel Erassa, unattached 13:44

5. Hillary Bor, HOKA One One 13:45

6. Anthony Rotich, US Army 13:48

7. Drew Bosley, unattached 13:49

8. Afewerki Zeru, McKirdy Trained 13:52

9. Abbabiya Simbassa, Under Armour 13:57

10. Morgan Beadlescomb, adidas 13:59

Women

1. Annie Rodenfels, B.A.A. 15:20

2. Emily Venters, Nike 15:25

3. Emma Grace Hurley, Asics 15:31

4. Bailey Hertenstein, Nike 15:32

5. Susanna Sullivan, Brooks 15:36

6. Abby Nichols, HOKA NAZ Elite 15:41

7. Paige Wood, HOKA NAZ Elite 15:41

8. Taylor Roe, Puma 15:43

9. Natosha Rogers, Puma 15:45

10. Molly Born, Puma 15:47

How an Indian tech company built a $19 billion brand by sponsoring the New York City marathon

Typically, when a company decides to sponsor a major event, it is looking to build awareness throughout a broad cross section of consumers for its products. So when TCS, the tech services unit of Tata Group, a large Indian conglomerate that is hardly a household name in the U.S., first announced it would be the title sponsor of the New York City marathon in 2013, it was a bit of a head-scratcher.

After all, TCS sells its services to businesses, not individual consumers, nor is it in the running business. But on the eve of the 10th anniversary of the first race in that sponsorship, which has since been renewed through 2029, TCS chief marketing officer (second photo) Abhinav Kumar says it has been a massive success. “It’s a phenomenal, phenomenal event for engagement,” Kumar tells Fortune in an interview over Zoom, speaking from his office in Brussels. Kumar cites a statistic from an outfit called Brand Finance, saying that the TCS brand is now worth $19.2 billion, up almost ninefold from 2010, thanks in large part to growing awareness of the name.

When TCS announced the sponsorship with the New York City marathon organizer, New York Road Runners, it was already the sponsor of a race in Mumbai, where it is headquartered, and the Amsterdam marathon. But it was also sponsoring events in other sports like cricket, and TCS realized it would be better off concentrating its efforts in one sport. (It still sponsors a Formula E event, but otherwise it’s focused on running.)

Since landing New York’s marathon, TCS, which spends $40 million a year on sports sponsorships, has picked up the London and Toronto marathons, with the recent addition of Sydney, Australia. In all, TCS sponsors 15 road races around the world, all but two of them marathons. (It is the title sponsor for most of those races, but for the Chicago and Boston marathons it is the technology sponsor only, not the title sponsor.)

Consolidating its sports sponsorship dollars into one sport is allowing TCS to get more marketing bang for its buck by creating visibility more regularly throughout the year, rather than diffusely at unrelated events, Kumar adds. So while this sponsorship is unusual in that it is not by a brand like New Balance, Brooks, or Nike looking to sell to consumers, it raises TCS’s visibility very strategically, reaching as many people as possible through a relatively small number of major events. The New York City marathon is the biggest in the world with more than 50,000 finishers and hundreds of thousands of spectators lining the 26.2-mile run through the city’s five boroughs.

“Our industry, our product is invisible,” says Kumar. So the focus on running allows TCS, which is part of the massive Tata Group, crucially to get in front of a lot of executives given running’s deep reach into the professional class. “We are engaging with 4,000 business executives with our running platform. But we also see a rise in the sport, and the corporate sector is taking up fitness in a big way,” he says.

TCS’s sponsorship work with the big marathons goes beyond just slapping its name on the race. For the 2014 New York marathon, TCS built an app for both athletes and spectators. (TCS’ predecessor as the New York marathon sponsor was Dutch bank ING, which had planned on using the sponsorship to develop a larger retail banking presence in the U.S., a business from which it has since withdrawn.)

Over the years, the New York City marathon app has grown more sophisticated with a view to making the race what Kumar calls “the most technologically advanced marathon.” For years, the app offered athlete tracking. And then two years ago, TCS added live broadcast capabilities, enabling the race to be seen in 150 countries, bringing the event to new audiences.

Now TCS is tinkering with augmented reality and last year created what it calls the first digital heart of a professional runner, namely prominent female marathoner Des Linden, meaning it helped build a digital twin that allowed her to measure her health and performance and transform her training. Kumar says he hopes the tech can eventually help a runner finally break the two-hour marathon barrier. But perhaps more crucially, this aspect of the sponsorship allows TCS to showcase its tech in a way that could garner interest from clients like health care providers and medical device makers.

“It’s an opportunity for us to get our brand engaged with a larger set of people in an experiential manner,” says Kumar. Still, don’t expect TCS to go around snapping up all that many more races, given the costs of sponsorship. The marathons TCS wants to sponsor are typically large events in gateway cities and where it has a large business presence.

There’s a personal side to this story, too, Kumar says. TCS’s former CEO N. Chandrasekaran took up running for health reasons. To spread the word about the value of running for health and wellness, he created a health app for employees years ago. Now, of the 600,000 TCS employees, some 200,000 are runners at a variety of distances, says Kumar, who despite his nickname as TCS’s “chief marathon officer,” a play on the CMO title, does not himself run.

“It’s become part of the identity of our company, and it’s unleashed this revolution of wellness inside our company,” says Kumar.

Nelson, B.C., runner Matti Erickson becomes first Canadian athlete to sign collegiate deal with Nike

University of Oregon middle-distance runner Matti Erickson had a standout 2024 track season, making waves as one of Canada’s top up-and-coming 800m athletes. According to Citius Mag, the 21-year-old from Nelson, B.C. has become the first Canadian track athlete to sign a Name, Image and Likeness (NIL) deal with U.S. sportswear giant Nike, marking a major milestone for Canadian athletes in the NCAA.

Erickson, who’s in his final year with the Oregon Ducks program, has proven his potential over the last three seasons by medalling in the men’s 800m at the Pac-12 championships each year. This deal with Nike allows him to continue competing at the collegiate level while earning compensation through his image and achievements.

This is an opportunity for NCAA athletes that wasn’t available until the NIL rule change in July 2021. While an NIL deal is more limited financially than a professional contract, it offers athletes the best of both worlds: a path to monetizing their name while continuing collegiate competition, plus a foot in the door if they turn professional after college. 

Just after his 2024 NCAA season ended, Erickson clocked a personal best of 1:45.74 at the Portland Track Festival, placing him as the ninth-fastest Canadian man over 800m in history. He followed this by finishing third at the Canadian Olympic Trials, only narrowly missing a spot on Team Canada for Paris, finishing behind Olympic silver medallist Marco Arop and rising star Zakary Mama-Yari.

Securing an NIL deal as an international student isn’t easy. Erickson navigated restrictions around earning income while on a student visa, finding a solution with the support of his coach and agent. His deal represents a breakthrough for other Canadian student-athletes seeking similar opportunities in the U.S. In September, Ceili McCabe of West Virginia University became the first Canadian runner to sign a NIL deal in the NCAA, inking a deal with Swiss brand On.

50 Motivational Running Quotes About Racing

Find Inspiration from Running Icons and Legends

Even the most motivated among us occasionally has a challenging time wanting to lace up our shoes and hit the pavement running. Bookmark this page for the next time motivation is waning for you. Read on for inspirational race quotes to pump you up before your next run.

"The miracle isn't that I finished. The miracle is that I had the courage to start." —John Bingham, running speaker and writer

"Fear is gradually replaced by excitement and a simple desire to see what you can do on the day." —Lauren Fleshman, American distance runner

"It doesn't matter whether you come in first, in the middle of the pack, or last. You can say, 'I have finished.' There is a lot of satisfaction in that." —Fred Lebow, co-founder of the New York City Marathon

"When you put yourself on the line in a race and expose yourself to the unknown, you learn things about yourself that are very exciting." —Doris Brown Heritage, women's distance running pioneer

"Good health, peace of mind, being outdoors, camaraderie: those are all wonderful things that come to you when running. But for me, the real pull of running—the proverbial icing on the cake—has always been racing." —Bill Rodgers, winner of four Boston Marathons

"Big occasions and races which have been eagerly anticipated almost to the point of dread, are where great deeds can be accomplished." —Jack Lovelock, environmentalist and futurist

"I also realize that winning doesn't always mean getting first place; it means getting the best out of yourself." —Meb Keflezighi, 2004 Olympic Marathon silver medalist

"Why race? The need to be tested, perhaps; the need to take risks; and the chance to be number one." —George Sheehan, running columnist and writer

RELATED: A Beginner's Guide to Becoming a Runner

"Everyone in life is looking for a certain rush. Racing is where I get mine." —John Trautmann, Olympic runner

"I'm always nervous. If I wasn't nervous, it would be weird. I get the same feeling at all

"My thoughts before a big race are usually pretty simple. I tell myself: 'Get out of the blocks, run your race, stay relaxed. If you run your race, you'll win.'" —Carl Lewis, nine-time Olympic gold champion

RELATED: How to Plan a Running Route Using Map Apps on Your Phone

"I love controlling a race, chewing up an opponent. Let's get down and dirty. Let's fight it out. It's raw, animalistic, with no one to rely on but yourself. There's no better feeling than that." —Adam Goucher, U.S. Nationals 5K race champion

"I'm going to work so that it's a pure guts race at the end, and if it is, I am the only one who can win it." —Steve Prefontaine, legendary American long-distance runner

"Let's just say it and be done with it. Racing hurts. But here's another truth: having put in the effort to prepare for a race and then not giving it your all hurts even more. The first kind of hurt goes away in hours or a day. The second kind of hurt can last a lifetime." —Larry Shapiro, author of Zen and the Art of Running

"Different people have different reasons for racing, but

"Running is in my blood—the adrenaline flows before the races, the love/hate of butterflies in your stomach." —Marcus O'Sullivan, Irish middle-distance runner

"It's just as important to remember that each footstrike carries you forward, not backward. And every time you put on your running shoes you are different in come way than you were the day before. This is all good news." —John Bingham, American marathon runner 

"Racing teaches us to challenge ourselves. It teaches us to push beyond where we thought we could go. It helps us to find out what we are made of. This is what we do. This is what it's all about." —PattiSue Plumer, U.S. Olympian

"You didn't beat me. You merely finished in front of me." —Hal Higdon, American writer and runner

"Fast running isn't forced. You have to relax and let the run come out of you." —Desiree Linden

"No marathon gets easier later. The halfway point only marks the end of the beginning." —Joe Henderson, famed running coach

RELATED: Race Day Tips for Running Your First 5K

"No matter how old I get, the race remains one of life's most rewarding experiences." —George Sheehan

"If you feel bad at

"What distinguishes those of us at the starting line from those of us on the couch is that we learn through running to take what the days gives us, what our body will allow us, and what our will can tolerate." —John Bingham, running writer and speaker

"For me, races are the celebration of my training." —Dan Browne, National Champion 5K and 20K runner

"Run when you can, walk if you have to, crawl if you must; just never give up." —Dean Karnazes, ultramarathon runner

"Every race is a question, and I never know until the last yards what the answer will be. That's the lure of racing." —Joe Henderson

"It's amazing how the same pace in practice can feel so much harder than on race day. Stay confident. Trust the process." —Sara Hall, American long-distance runner

"Winning has nothing to do with racing. Most days don't have races anyway. Winning is about struggle and effort and optimism, and never, ever, ever giving up." —Amby Burfoot, American marathon runner

"Your goal is simple: Finish. Experience your first race, don’t race it." —Bob Glover, author of The Runner's Handbook

"Don't dream of winning, train for it!" —Mo Farah, Olympic long

"Nothing, not even pain, lasts forever. If I can just keep putting one foot in front of the other, I will eventually get to the end." —Kim Cowart, runner and journalist

"The real purpose of running isn't to win a race. It's to test the limits of the human heart." —Bill Bowerman, co-founder of Nike

"Our running shoes have magic in them. The power to transform a bad day into a good day; frustration into speed; self-doubt into confidence; chocolate cake into muscle." —Mina Samuels, author of Run Like a Girl 

"There is magic in misery. Just ask any runner." —Dean Karnazes

"Run often. Run long. But never outrun your joy of running." —Julie Isphording, American Olympic runner

The Chicago Marathon has a strong history

First run in 1977, this Sunday, Chicago hosts its 46th marathon (it lost 2020 to the Covid-19 pandemic; 1987 to sponsorship issues). One of the six Abbott World Marathon Majors, the history of the BofA Chicago Marathon has been one of rising, falling, and rising again.

In 2023, it witnessed its third men’s marathon world record, 2:00:35, gloriously produced by the late Kenyan star, Kelvin Kiptum, who tragically died in a car accident on February 11, 2024 (age 24 years), in Kaptagat, Kenya.

But the roots of the modern Bank of America Chicago Marathon traces back to 1982 when, in its sixth year, known as America’s Marathon/Chicago, the event rebooted, much as New York City 1976 was a reordering for the Big Apple 26-miler.

In America’s bicentennial year, the New York Road Runners expanded their event from four laps of Central Park to all five boroughs. It was a gamble. But in one fell swoop, the event grabbed the public’s attention, took on international importance, and ushered in a new era of urban marathons, even though they had run six previous marathons under the same banner. 

In 1982, Chicago’s move from a regional marathon to the big time came about because of two things: one, the $600,000 budget put up by race sponsor, Beatrice Foods, and the hiring of one Robert Bright III of Far Hills, New Jersey to serve as athlete recruiter.

Bob Bright (left) at the Litchfield Hills Road Race in Connecticut with Nike east coast promo man, Todd Miller.

Recommended to the event by Olympians Frank Shorter and Garry Bjorlund, Bright had successfully elevated a modest 15K road race in Far Hills, New Jersey, called the Midland Run, to international prominence in 1980. So loaded was the Midland Run elite field, Sports Illustrated sent a reporter and photographer to cover the event.

What Bright brought to Chicago was zeal and a vision. Before Bright, there had been very little orchestration of competitive marathon racing. The Bright idea was simple: actively recruit a field of international athletes who came ready to run, so elite competition would become the hallmark of the event.

First, a brief history. For many decades, Boston dominated the marathon scene as essentially the only game in town. Yes, there was the Yonkers Marathonin New York, first contested in 1907; the Polytechnic Harriers’ Marathon for the Sporting Life trophy in England, which began in 1909. The Košice Peace Marathon in Slovakia joined the club in October 1924; Enschede and Fukuoka in 1947; Beppu in ’52.

But the Boston Athlettic Association’s attitude from its marathon’s inception in 1897 up to the mid-1980s remained, “We’re running our race on Patriots’ Day starting in Hopkinton, Massachusetts at noon. It will cost you three bucks to enter. See you at the bus line for the ride out to the start.” No bells, no whistles, no invitations.

When New York City debuted in 1970, it spun four laps of Central Park to total its 26.2 miles. But in 1976, with the city in a major financial difficulty amidst America’s Bicentennial, the New York Road Runners boldly took its marathon from the confines of Central Park and expanded it through all five boroughs hoping to attract more tourists. 

Race Director Fred Lebow recruited a few big guns upfront to entice press coverage, Olympic gold and silver medalist Frank Shorter along with Shorter’s rival, American record holder from Boston 1975, fellow Olympian, Bill Rodgers. Everyone else filled in from behind, with the City of New York being the true star attraction. 

First considered a onetime gimmick, the five-borough experience proved so successful, the NYRRs embraced it as the path forward. Still, the actual races in NYC were never very competitive. Rodgers won by three minutes over Shorter in ‘76, 2:10:10 to 2:13:12. Then dominated for the next three years, as well.

Chicago 1982 would be the first, full–blown, orchestrated marathon race, as Bright had a specific recruitment strategy.

“We wanted six guys who thought coming in that they had a chance to win,” said Bright. “Then we wanted six more behind them who figured they had a shot at the top 10. So, right away we didn’t go after a guy like Alberto Salazar (who was ranked number one in the world after wins in New York City in 1980, a short-course world record in ‘81, and a Boston title in 1982.)

“And if you figure that a top race has a main pack of 10 to 15 athletes, you’re going to double that number in invitations. That guarantees that even if two of every five don’t run well for one reason or another, you still have a big group ready to race.”

Redundancy was the key, the money, the magnet. The total amount taken home by runners from Chicago in 1982 was $130,000. 

This was when Boston was still embracing its amateur roots, stiff-arming the new breed of runners looking to get paid for their craft. In New York, Lebow had to keep his payments under the table in order to avoid being billed for city services on race day. 

Chicago put up $48,000 in prize money for the men in 1982, with $12,000 going to the winner, 600 for 15th place. The women’s split was $30,000, with $10,000 awarded for the win through $500 for 10th. The remaining $52,000 represented the grease in upfront, under-the-table appearance fees.

“We wanted the money to be respectable, but not overwhelming the first year,“ explained Bright, whose history as a dog sled racer and thoroughbred horse trainer made him one of the best judges of the running animal. “We didn’t want it to appear like the race was store-bought, like the Atlantic City pro race a few years ago, where the money was good, but no one took the race seriously. 

“So, we put up $78,000 in prize money, which, to the public, doesn’t sound like all that much. But when you added on the appearance money, it represented as much as any other race handed out.“

For the money on offer, and the prestige of doing well against a field of that caliber – as good as the group assembled at the 1980 Moscow Olympics, according to Sweden’s Kjell Eric Stahl – what came down in Chicago 1982 was a new course record by University of Michigan grad Greg Meyer (2:10:59), along with 22 more sub -2:220s, and nine personal bests out of the first 11 finishers. 

The top five women followed suit, led by Northampton, Massachusetts’s Nancy Conz, whose 2:33:33 also represented a new course record for Chicago, some 12 minutes faster than the old mark.

The event treated the athletes well; offered a new opportunity in the fall, competing with New York City; Chicago witnessed its first truly world-class marathon; the sponsor, Beatrice Foods, received enormous visibility for its dollars; and a new professionalism attended the art of marathon orchestration. Chicago was now the new kid on the block, with toys to match anyone’s.

But now the pressure was on, not just to maintain its pace, but to top itself in 1983. The story continues.

The Best Marathon Racing Shoes (2024)

After a year of testing, we've identified 12 marathon shoes that will boost your performance and make the race more enjoyable

While training undeniably has the biggest impact on your marathon performance, there’s one more thing you can do to ensure you’re ready to give your best on race day: invest in a pair of marathon racing shoes.

An effective marathon racing shoe can help reduce the repeated impact that miles after miles put on your legs while allowing you to get more energy out of each footstrike. Even more importantly, the right marathon racing shoe will provide you with a platform that is stable and cushioned enough to carry you through 26.2 miles in security and comfort. We’ve spent the last year rigorously testing every option on the market to help you easily pick the perfect pair for you.

Seven years after the debut of the first super shoe, the thick-stacked, carbon-plated racers are ubiquitous at the front of every marathon and increasingly common among runners in the pack looking to optimize their performance. These shoes have been lab-proven to improve running economy by a few percentage points, making it easier to maintain a faster pace. Runners also report that, when running in a super shoe that complements their stride, they experience less muscular fatigue as well.

These are some of the super shoes that our testers found most comfortable and effective at marathon pace, but your experience may vary (as we found when we had three testers compare 16 super shoes. Every super shoe boasts some sort of ultralight, hyper-responsive foam with an embedded, curved carbon-fiber plate—but each delivers a surprisingly unique ride. You’ll have to experiment to find one that gives you wings.

See our “How to Choose Marathon Shoes” section at the bottom of this article for more guidance on whether you should consider a super shoe and how to select a pair that works for your stride.

Designed specifically for marathons, the Alphafly set a new standard as the fastest marathon shoe ever when Eliud Kipchoge wore them while breaking the 2-hour barrier in a staged marathon, clocking 1:59:40.2 in October 2019.

Now, in its third iteration, the Alphafly 3 continues to dominate as the ultimate marathon racing shoe. Designed with Nike’s Air Zoom Units in the forefoot and a PEBA-based midsole, our more competitive, efficient testers praised the Alphafly 3 for its bouncy, energy-efficient ride.

Subtle adjustments to the shoe’s geometry, including a wider footprint and carbon fiber plate, paired with repositioned Air Zoom Units and strategically sculpted midsole, give the Alphafly 3 a distinctly different feel from its predecessor. These changes effectively address some of the issues found in the Alphafly 2, which many felt was heavy and clunky compared to the original.

The new Alphafly 3 is surprisingly nimble, weighing in as the lightest Alphafly to date. Even running as fast as 5k pace, I found the Alphafly responded quickly, encouraging a fast turnover. That said, it may be too sharp of a tool for some runners, as those who require a stable stance may find it a bit wobbly, especially in the heel.

The redesigned Atomkit 3.0 upper is about as race-y as you can get—extremely light and airy. Though a bit tough to put on because of its tightly woven mesh (like previous models), the new upper is highly breathable and secure, with sawtooth laces that stay tied tight throughout the marathon. You can read our full Alphafly 3 review and how it compared to other racers in our .

A stark contrast to On’s previous carbon fiber racing shoe, the firm-feeling Cloudboom Echo, the Cloudboom Strike is soft, bouncy, and fun to run in. Runners who can maintain their balance on what is a fairly unstable platform are rewarded with a lively, highly cushioned ride that’s comfortable and responsive, making it ideal for long-distance efforts.

The secret to the Strike’s sweet ride lies with the insole. On swapped out the traditional Strobel (a thin layer connecting the upper to the sole) and sockliner for a thick, removable layer of high-energy PEBA foam, thus increasing the amount of performance-enhancing foam underfoot. The result is a legal racer with cushioning that feels like it exceeds the World Athletics’ maximum stack height.

The smooth, ultra-cushioned ride is surprisingly quick for such a thick shoe, responding nimbly even when exceeding 5k pace. The shoe accommodated both long-striding testers and those who prefer to turn over faster.

The Cloudboom Strike fit runs long enough that you might consider sizing down by half a size. However, the one-piece mesh upper, which breathes well and effectively repels moisture, easily cinches down for a secure foot hold. You can read our full Cloudboom Strike review.

The Asics Metaspeed Sky Paris gives runners the best of both worlds—a highly energetic, cushioned feel and a stable ride. Super shoes’s tall, thick midsoles often create a wobbly sensation, forcing your stabilizing muscles to work harder to maintain balance.

The key to the Metaspeed Sky Paris’s stability is its wide base under the forefoot, coupled with an updated, wider carbon fiber plate. This makes the Metaspeed Sky Paris an excellent choice for beginner, intermediate, or unstable runners who want to enjoy the benefits of super shoe technology while still having a supportive, predictable platform. One back-of-the-pack tester noted that the broad base provided a “smooth ride, and the running dynamics worked extremely well with my foot and my own personal gait.”

The shoe’s stability, however, doesn’t compromise its stride-lengthening performance for experienced, efficient marathoners. Testers found that the Metaspeed Sky had the ability to work well for a wide range of runners and paces.

The shoe also has a new, more pliable and comfortable mesh upper and midsole foam that’s approximately 8 percent lighter and, Asics says, has an 8.2 percent better energy return over the previous model. The best part: The shoe got nearly an ounce lighter, making it one of the lightest marathon-racing options. You can read more about the Asics Metaspeed Sky Paris in our .

The groundbreaking adidas Adizero Adios Pro Evo 1 shatters the mold as the lightest super shoe ever made, weighing nearly 2 ounces less than the next lightest super shoe. Yet from the outset, I was amazed that a shoe this light could have this much cushioning.

The Pro Evo 1’s rocker is long and aggressive, curving up to a high toe spring (elevation of the toe box). Initially, at well-below marathon speeds, it felt forced and unnatural. However, once I picked it up to around marathon pace and my toes engaged with the steep curve, I sensed a smooth rolling action that energetically pushed me forward. I believe marathoners averaging seven-minute miles or faster will see the most benefit from these.

Besides being the lightest super shoe on the market, the Evo 1 also claims the title of the most expensive. That, coupled with initial talk of the shoe only working for a single marathon, makes the Evo 1 a big investment. Our test pair, however, lasted nearly 200 miles before the midsole showed signs of wear. While not every runner can expect similar durability, those with an efficient stride should enjoy everything the Evo 1 has to offer much longer than a single marathon. You can read our full review and durability test.

The challenge with super-soft, highly responsive cushioning in super shoes is that they often lack stability, demanding an efficient stride to maintain control as they first squish, then bounce back strongly, magnifying forces—whether propulsive or unbalanced. For runners seeking a more stable carbon fiber shoe without losing the performance benefits, the Brooks Hyperion Elite 4 offers a firmer underfoot feel than most.

Instead of the heavily cushioned sink and trampoline-like bounce of many of today’s super shoes, the nitrogen-infused DNA Flash V2 midsole is extremely responsive, pushing back against the foot immediately and ready to pounce on the pace when needed. That lively firmness, combined with a curved carbon fiber plate embedded in the rockered midsole, gives the Brooks Hyperion Elite 4 a smooth, stable, and forward-propelling ride.

In terms of fit and feel, Brooks nailed the basics. The thin, breathable mesh upper perfectly embodies a racing shoe’s ideal—minimalistic, with a secure midfoot lockdown that makes you feel firmly in control.

These are not for you if you prefer a highly cushioned, springy running experience. However, if you feel bounced around by most super shoes and want a firmer-feeling shoe that offers a good mix of stability and fast-rolling performance, the Brooks Hyperion Elite 4 is the shoe you’re looking for. You can read more about the Brooks Hyperion Elite 4.

With a ride that feels like bouncing on a pogo stick, the Hoka Cielo X1 delivers unmatched spring with every stride. Designed with two layers of über-responsive PEBA foam separated by a winged carbon fiber plate and a severe, heel-to-toe rocker profile, testers marveled at how much fun these shoes were. One tester described running in them as “feeling effortless,” adding, “It almost feels like you’re cheating when you’re wearing these shoes.”

However, a few testers had mixed reactions to the shoe’s prescriptive geometry. The stiff platform and aggressive rocker design seemed most effective for a midfoot strike and within a narrow pace range, specifically around six to eight minutes per mile for our testers.

Another knock concerned the shoe’s stiff, ribbon-like shoe laces. Nearly every tester commented on how difficult it was to get a tight, dialed-in knot. Still, if you can get past the less-than-ideal lacing—or choose to swap them out entirely—and are comfortable in the pace range sweet spot, the ride is worth it and could deliver a fun, fast marathon.

Cielo X1 clocks in at a hefty 9.3 ounces for mens size 9 and for womens size 10, making it the heaviest super shoe on the market. Thanks to the high-energy foam, however, we still found it held its own in the super shoe pack when it came to performance. You can read more about the Hoka Cielo X1.

Unfortunately, there are not a ton of options when it comes to highly cushioned zero drop racing shoes. Fortunately, the only option is a really good one. Now in its second iteration, the Altra Vanish Carbon 2 features three more millimeters of softer, more flexible underfoot cushioning heel to toe. Embedded in the soft, nitrogen-infused, TPE-based midsole is a full-length carbon fiber plate that adds a bit of stabilizing and propulsive stiffness without feeling controlling.

The Vanish Carbon 2’s midsole doesn’t have as dramatic a trampoline sensation as some other marathon racing shoes, but it delivers a smooth, cushioned ride that’s hard to beat. Even as someone who typically struggles with zero-drop shoes, I found the Vanish Carbon 2 enjoyable and surprisingly easy to run in, thanks to the high stack and rockered profile. Testers said the low heel helped increase their cadence and kept them more on their toes.

Despite not having a ton of structure, the lightweight, breathable mesh upper does a surprisingly good job of securing your midfoot while your toes have room to splay in Altra’s signature wide toe box. You can read more about the Altra Vanish Carbon 2.

When it comes to replicating the performance benefits of road super shoes for the trail, shoemakers have struggled to achieve the same level of success. The adidas Terrex Speed Ultra is a standout exception. Designed with one of the most aggressive rockered profiles on a trail running shoe, the Terrex Speed Ultra feels awkward initially, almost like you’re walking downhill.

However, once you get accustomed to the unique profile that wants to push you forward, you’re rewarded with a propulsive ride unlike any other trail running shoe. Inside, the high-performance TPEE (Thermoplastic Polyester Elastomer) midsole incorporates a four-pronged, slightly flexible PEBA-based rod system, providing extra stiffness to the soft foam without creating instability on technical terrain. While it manages well on groomed or rocky sections, like most highly cushioned trail shoes, it’s not designed for prolonged precise technical maneuvering.

Staying true to its race-ready design, the upper is razor-thin and slightly padded to keep weight at a minimum. The quick-drying synthetic material, combined with a gusseted tongue and sawtooth lacing that bites like a threatened rattlesnake, provides excellent midfoot lockdown. The only drawback is the unstructured heel counter, which can cause some heel lift if the laces aren’t pulled extra tight. You can read our full review of the Adidas Agravic Terrex Speed Ultra.

Not everyone wants or needs a super shoe when covering 26.2 miles. Here are some top options without a rigid carbon-fiber plate, sorted with consideration for specific needs and preferences.

Supershoes’ tall, highly cushioned soles create an unstable and wobbly platform, especially for beginner runners who spend more time in contact with the ground than their faster counterparts. Plus their rigid, curved plates dictate how the foot rolls, and are tuned to be optimal for fast, efficient runners.

Puma’s Deviate Nitro 3 combats these issues by combining two foams, a softer one closer to the foot with a firmer one closer to the ground, separated by a semi-flexible carbon-fiber composite plate. This design offers most of the cushioning and propulsive benefits of a super shoe, without the instability or the prescriptive stride control.

What sets the Deviate Nitro 3 apart most, however, is its remarkable ability to deliver a smooth ride at any pace. There’s nothing restrictive about the shoe—it adapts to your running speed and performs effortlessly, making it double as a great everyday trainer as well as a racing shoe.

Keeping comfort in mind, the upper features an engineered knit mesh with moderately padded heel collar. Testers felt the fit was true to size with a small amount of stretch throughout the upper to accommodate foot swelling or irregularities, such as bunions. The stretchy laces received mixed reviews, as one found he needed to keep tightening them to feel secure during the run. You can read our full review of the Puma Deviate Nitro 3.

When the Saucony Tempus first came out, we were blown away by its ability to control the soft, unstable nature of a PEBA midsole without taking away its high-energy, performance-enhancing benefits. Keeping everything the same underfoot, but adding a better fitting, more breathable mesh upper, the Tempus 2 continued to wow us with its supportive, yet lively ride.

The combination of soft, bouncy PEBA foam and a firmer EVA frame that uniquely wraps over and under the high-performance core helps guide the foot into a more stable position, making it perfect for beginners, or any runner, who may struggle with foot alignment, particularly during a long and exhausting marathon. The moderate stack height of 33mm in the heel and 25mm in the forefoot strikes a perfect balance—not so thick and cushioned that you can’t push off effectively, yet not so thin that it compromises comfort. The dual foam midsole, without a plate, provides ample underfoot protection while still allowing for a good sense of ground feel and accommodates any stride pattern.

The main drawback is that it’s relatively heavy for a racing shoe (while light for a trainer). Weighing 9.4 ounces for men and 8.2 ounces for women, it’s the heaviest shoe on our list. However, if you prioritize stability and want to tap into the performance benefits of PEBA in a supportive but not prescriptive shoe, this is still the top choice on the market.

Known for its wide toe box designs, Topo has mastered the balance of offering plenty of space for your toes while ensuring a secure midfoot lockdown. One of only four shoes in this roundup without a plate in the midsole, the Topo Specter 2 delivers a more natural and flexible experience than your stiff-plated super shoe or super trainer. A generous layer of Pebax foam underfoot is tuned firmer than usual, but still delivers its signature bouncy ride. One tester described the midsole as “firm and springy with a lot of response,” adding, “the shoe feels airy and fast with the perfect balance of stiffness versus flex.”

Testers found the Specter 2 incredibly versatile. It delivers the same ease and comfort on easy run days as it does on uptempo runs or races, thanks to its highly cushioned, responsive, and adaptable sole, and low overall weight.

Where the shoe truly stands out, however, is in its fit. One tester said about Topo shoes, “They’ve gone from being one of my least favorite brands to offering some of the best-fitting shoes I’ve tested.” The wide toe box isn’t just for runners with wide feet. Even our runners with regular-width feet appreciated the extra space, once they got used to their toes having room for their natural positioning and splay.

As foams have evolved to be increasingly lighter, marathon racing shoes are getting thicker and more cushioned. Rather than allowing your foot to react to the ground and move naturally, these thick-soled shoes blunt the underfoot feel and dictate how your foot moves through the gait cycle to various degrees. While this works well for some runners, others prefer a more minimalist ride.

If you’re the kind of runner who finds today’s cushioned shoes cumbersome and as restrictive as a stiff suit of armor, look no further. The Topo Cyclone 2 is a free and flexible lightweight racer that lets your foot control the shoe, not the other way around. Testers described the ride as “nimble” and “flexible” with a “slipper-like” feel.

The Cyclone 2’s Pebax midsole delivers the soft feel and springy response of a super shoe, but the comparatively thin stack height (28mm/23mm) keeps the squish and bounce moderate, and lets you feel the ground under the cushioning. You won’t find a plate embedded in the flexible midsole; instead there’s a slight rocker profile to help smooth the transition from stance to toe-off.

We’ve always found Topo Athletic makes some of the best-fitting shoes on the market, and the Cyclone certainly follows suit. A tailored midsection with excellent lockdown gives way to a roomy anatomical toe box. You can read our full review of the Topo Cyclone 2

There are a few factors beginner runners should consider before choosing a carbon fiber shoe. First, most carbon fiber running shoes are designed with fast, efficient runners in mind. Studies have shown that slower runners get less improvement in their running economy from the shoes, and the shoes actually make running harder for a significant number.

If you have developed solid mechanics, you may benefit from a carbon fiber shoe. However, if your form is still a work in progress, the stiffness of the carbon plate and the hyper-responsiveness of the foam could actually magnify poor mechanics, reduce your performance, and increase the risk of injury.

Additionally, every carbon fiber shoe is built differently—the placement and shape of the carbon plate, geometry of the midsole and properties of the foam all are different, model to model. This means no two carbon plated shoes will run exactly the same. It’s important to match your individual gait to a carbon fiber shoe by testing several options for the one that feels the best. In general, beginners should be cautious and make sure they’re fully comfortable in carbon fiber shoes before racing in them.

Our exhaustive testing process involves evaluating every marathon racing shoe on the market, sometimes as long as over a year, with input from more than 20 experienced wear-testers. They each fill out a detailed testing questionnaire evaluating key points such as fit, comfort, cushioning, and speed. The completed questionnaires are compiled and combined with testing feedback from lead tester Cory Smith, who brings over a decade of experience testing running shoes for Outside. Shoes that excel in specific areas are then ranked and categorized in relation to their strengths.

Cory Smith, a former Division One runner at Villanova University, has been running since the mid-1990s. With over a decade of experience testing and reviewing running apparel and shoes for publications like Outside and Runner’s World, he continues to compete as a masters athlete, boasting a masters personal best of 4:31 in the mile at the age of 44. He consistently logs 30 to 40 miles per week on roads, trails, and the track.

.Those looking for a low-profile, flexible ride with some support might consider the Brooks Hyperion 2 GTS, which has a moderate stack height (31.5–23.5mm), responsive cushioning, and gently guides the gait with firmer, raised sidewalls alongside the rearfoot.

After dedicating countless hours to marathon training, it’s just as crucial to invest time and effort into choosing the right running shoe for race day. Unlike your everyday trainer, a marathon racing shoe must strike a balance between providing enough stability to maintain your form over 26.2 miles and offering sufficient cushioning to protect your legs from the constant impact, while not weighing you down or holding you back. Here’s what you must consider when buying the ideal marathon racing shoes.

As running shoes become thicker and softer, they can start to feel unstable and wobbly. This instability forces the stabilizing muscles in your feet and legs to work harder, which can lead to premature fatigue and even injury. To prevent this, it’s crucial to choose a marathon racing shoe that provides a stable enough platform for your stride, ensuring consistent support throughout the race, even when you grow tired and your stride becomes less efficient. Stability is built into a marathon racing shoe by using embedded plates, firmer midsoles, a widened base, and a more structured heel counter and rearfoot hold.

Cushioning refers to the perceived underfoot firmness of a running shoe. While cushioning levels are a matter of personal preference, wearing softer running shoes during the marathon can be beneficial. One 2022 study with 32 recreational runners found that wearing highly cushioned running shoes improved performance by 5.7 percent and reduced oxygen consumption by 3.2 percent during incremental treadmill tests. However, runners must balance cushioning benefits with stability and propulsion needs.

Given the length of the marathon it’s crucial to make sure your marathon racing shoes fit well. Since over the course of the 26.2 miles your feet may swell, you should make sure you have enough room in the toe box to accommodate this swelling. A good general rule of thumb is to make sure you have at least a thumb’s width of space between your longest toe and the front of the shoe. You should be able to wiggle your toes without them bumping up against the front of the shoe. While you want space for your toes to splay, the upper should hold your foot securely around the heel and instep.

While this is a highly debated topic, the current thinking is to limit the amount of time spent training in carbon fiber plated shoes. These shoes are built with a thick, highly cushioned, and unstable platform, and a rigid rocker profile. Unlike more flexible running shoes that allow your foot to move naturally, carbon fiber shoes dictate the way your feet strike the ground and roll forward, potentially altering your natural gait, which can lead to injury. In addition, the powerful bounce magnifies any instability, causing more stress on your muscles, tendons, and joints. Ideally, limit your carbon-plated shoes to race day and a few speed sessions. Super trainers—with the same high-end foams but more flexible plates—can be a great alternative for weekly speed sessions or fast-finish long runs.

The length of marathon racing shoes varies on a runner’s weight, stride efficiency, and model of shoe. Typically, lighter runners who have an efficient stride will realize longer shoe lifespans, while heavier runners who spend more time on the ground will see less. Generally speaking, you should get somewhere around 100 to 200 miles from your marathon racing shoes before the midsole begins to decompress. Visual cues, such as worn down outsole, uneven midsole compression, or holes in the upper, can be your best indicator of it being time to replace your marathon shoes. Outside of that, I’ve found if you start to question whether it’s time to replace your shoes, it’s usually time.

Ceili McCabe becomes first Canadian runner to sign NIL deal

The 2024 Olympian from Vancouver is breaking barriers for Canadian athletes in the NCAA.

Canadian 3,000m steeplechase record holder and national champion Ceili McCabe has officially become the first Canadian to sign an NIL (Name, Image, Likeness) deal, partnering with Swiss athletic brand On.

The Vancouver native, 23, who competes in the NCAA for West Virginia University (WVU) is one of the biggest up-and-coming talents and already has two senior national titles to her name. The agreement caps off an incredible track season, where she ran the steeplechase national record of 9:20.58 and made her Olympic debut in Paris.

“On really stuck out to me because of their experience with international athletes in the NCAA, and the flexibility they had as a brand in terms of individual sponsorships as well as groups post-collegiately,” says McCabe on her decision to sign with On. “It seemed like a brand that would be supportive of finding the best situation [for me] after college.”

The deal marks a significant milestone for Canadian athletes in the NCAA, as they have traditionally faced challenges in securing such partnerships due to student visa restrictions, which prohibit international students from earning money during their studies. With the help of her coach and agent, McCabe was able to meet with a few brands to discuss offers and means of adhering to the requirements of her NCAA eligibility and student visa.

“Technically, I am not allowed to promote the brand in any way,” McCabe said when explaining how her team worked around the terms of her U.S. student visa. “What I can do in the U.S. it is pretty minimal beyond wearing their gear and spikes [depending on whether WVU will allow her to],” she says. “Once at home, I would be able to make posts or repost [On] on my platforms.” Since WVU’s track program is endorsed by Nike, there are still some barriers that need to be addressed when it comes to wearing On’s gear during competition.

McCabe says there is more to the brand deal than simply earning an income. “I think being able to build a relationship with a brand and see how it might work for the future is a benefit,” she says. With aspirations of running professionally, this NIL deal gets her a foot in the door for opportunities to join a professional group following her collegiate career.

She also has big goals as she heads into the 2024 NCAA cross-country season; McCabe is the reigning Canadian cross-country champion, but redshirted (sat out to preserve eligibility) during last year’s NCAA season. In 2021, she finished third overall at the NCAA Cross Country Championships in Tallahassee, Fla.

Nike Continues Shuffle of Pro Coaches

Pete Julian’s Union Athletics Club will move to Colorado. 

In the latest move by Nike to reconfigure its pro running teams, Pete Julian’s Union Athletics Club will move from Oregon to Colorado, sources tell Runner’s World. 

This move comes two weeks after it was announced that Mike Smith would leave his post at Northern Arizona University in June 2025 to start a Nike pro group. 

Julian, reached by text by Runner’s World, did not deny the team was making the move but said he was unable to comment. Media relations representatives at Nike acknowledged questions from Runner’s World on July 19 and again on August 12, but they did not reply with any further information about the group’s move. 

UAC’s 10 current athletes compete at a range of events. They include Raevyn Rogers, the 2021 Olympic bronze medalist in the 800 meters, and Sinclaire Johnson, the 2022 U.S. champion in the 1500 meters. Suguro Osako, a marathoner from Japan, is also listed on the roster; he finished 13th at the Olympics in Paris in 2:09:25. 

It is unclear if all the athletes will go to Colorado with Julian. A message to Rogers via social media was not immediately returned. Rogers has strong ties to Oregon; she went to the University of Oregon and won five individual NCAA titles there. Her image graces the tower at Hayward Field in Eugene, and she is not known to have spent much time training at altitude, if any. 

Depending on where in Colorado the group lands, athletes could be training at at least 5,200 feet of elevation. Altitude training is increasingly seen as essential for elite distance runners. Boulder, Colorado, which has long been a mecca for distance athletes, is already crowded with pros: On Athletics Club has a sizable pro group there, as does Team Boss, a group of elite distance runners anchored by steeplechaser Emma Coburn, who runs for New Balance. 

Coaching and athlete turnover is common after the Olympic Games. Most pro athletes have contracts that take them through the end of the Olympic year, and some have an option in their contracts that allows a sponsor to sign them for an additional year. 

Several high profile athletes have left the UAC in recent years. Jessica Hull returned to her native Australia and trains under her father; she won a silver medal in Paris. Donavan Brazier had great success under Julian in 2019, but LetsRun reported he left the UAC in 2024 after undergoing a fourth surgery on his left foot and lower leg. Fan favorite Craig Engels is now living in California and training under his college coach, Ryan Vanhoy. 

Julian’s wife, Colleen Glyde Julian, is a professor of biomedical informatics at the University of Colorado’s medical school in Aurora, Colorado. He has long commuted to Portland, Oregon, from Denver several times each week for athlete workouts in Beaverton. 

Hey New Runners, Here’s How to Determine Your Goal Pace for Different Workouts

Practicing different paces can provide the key to unlock your best performances. 

Most runners think pace is important because of PRs and faster race times, but paces have more significance than just those milestones. In fact even if your goal is to run longer distances or remain a runner for the rest of your life, it’s helpful to get to know your training paces. 

That’s why, according to run coaches, you will earn big rewards—both in terms of fitness and mental outlook—if you figure out how to calculate your paces when you run. 

“If you can run at the right pace, you’re going to run the right way and feel the right way,” Nike head running coach Chris Bennett tells Runner’s World. “And if you feel the right way, you’re going to want to do it again. That’s the most important thing.”

Whether you include speed workouts in your weekly schedule or only stick to zone 2 runs, you have an ideal pace range for almost every workout and distance you run. Let’s break down the various paces you should know and how to cue those up during various workouts.

The Benefits of Getting to Know Your Running Paces

Pace is measured in units of time per unit of distance, i.e., minutes per mile, and that pace will vary depending on the distance you’re running. For example, your fastest marathon pace will obviously be slower than your fastest 5K pace.

That’s why, when you use a run app or training plan, the program will suggest you do specific runs at a specific pace or even a variety of paces. For example, a speed workout may include short intervals at mile, 5K, or 10K paces.

Whether you train for 5Ks or marathons, or whether you run a few times a week with no particular distance in mind, running at the right pace for any given workout makes it more likely that you will better target physiological changes, such as boosting your VO2 max, Jeff Gaudette, founder of Runners Connect, tells Runner’s World. 

“Paying attention to your pace allows runners to properly hit the effort and outcome they’re targeting,” says Gaudette. “Newer runners, for example, will find that if they pay attention to pacing, they can run farther or finish runs not completely exhausted.” 

How to Calculate Your Paces

If You’ve Raced...

If your training plan or app suggests you use a specific pace during a run, how will you know what pace to use? Well, if you have some 5Ks or 10Ks under your belt, you can average your paces from those events and go from there.

This also works if you’ve run a marathon and a training plan calls for a long run at below marathon pace. 

You can also plug any race distance and your time into an online pacing tool, such as the Runner’s World training pace calculator, to find your ideal pace for various distances. 

But what if you haven’t raced or if you’re ready to race a new distance? 

If You Haven’t Raced...

A simple way to estimate your 5K and 10K paces is to do a mile time trial on your own, says Gaudette. “Races provide the best data point, but this is the next best thing,” he explains. “And the nice part of doing it this way is you can retest every few weeks. The more you do it, the more you’ll learn to pace yourself.”

To do a time trial, head to a track or an open road with a smartwatch or fitness app tracking your distance. Warm up for at least 10 minutes at an easy pace (you can easily hold a conversation as you run). Then “race” one mile. 

Gaudette advises running the first half at a difficult pace (think: you can barely speak a sentence) and then running the second half as fast as you can. This is your mile time. 

Now, plug that number into the Runner’s World training pace calculator, or simply add 40 seconds to your mile time to approximate your 5K pace and then about 60 seconds to get your 10K pace, says Gaudette. 

Other pace calculators will offer estimates for how long it might take you to complete different race distances. For example, if you plug one hour of run time and a distance of five miles into the Runner’s World pace calculator, you will get estimates like running 10 miles in 2 hours, a half marathon in 2:37, and a marathon in 5:14. 

Once you know your mile pace and the relative paces for longer distances, you can also play with the numbers in these online tools to see what your targeted paces need to be during training runs to hit different goals during races. 

Finally, you ca use the run/walk pace calculator to find out how to pace your intervals when using the run/walk method so you hit your goals.

How to Connect Your Paces to Your Effort

While paces are important, Bennett says you want to focus more on effort—or feel—during some of your runs, rather than numerical metrics every time you head out. That’s because several factors play a role in what exact pace is best for you on any given day and for any given workout, he explains. 

“Depending on where you are in your running journey or training cycle, what the weather is, what elevation you’re at, what you did yesterday, the numbers aren’t always the same,” says Bennett. “There’s some gray area on either side of what your 5K pace or effort should be. It’s dependent on a lot. That might seem overwhelming to a runner, but really, it should be the opposite. It gives you the freedom to step back and ask yourself: How does this feel?”

While it’s helpful to use your 5K and 10K paces as a baseline metric, Bennett believes runners benefit when they pay more attention to their effort level than specific numbers. To do this, represent your effort as a number, 1 through 10 (commonly referred to as your Rate of Perceived Exertion or RPE). For example, your 10K pace will feel like a 6 or 7 RPE, while your 5K pace will feel more like 7.5 or 8. 

To help runners dial in that effort even more personally, Bennett suggests using a couple words to describe what a pace feels like. Maybe your 10K effort feels strong and controlled, for example. Then, play on that description to dial into your 5K effort. You are kicking it up just a notch, so your 5K effort may feel fast and controlled.

“If you do this consistently and you keep a running log or keep metrics on your phone, after a couple weeks you can look back and find when I’m feeling good, this is roughly my pace on an easy run,” Bennett says. But then on stressful days, maybe that pace is a little slower and on days you’re well recovered, maybe it’s a little faster. 

How to Use Your Paces to Improve Your Runs and Races

“Every run has a purpose,” Bennett often says, and connecting the right pace to your effort level helps you find that purpose. For example, if you are trying to improve your overall half marathon race time, some of your training runs might include speed intervals that, over time, will help you become more efficient at running faster. That is, it won’t feel as hard to run fast.

With that in mind, it helps to understand the variety of runs there are on a training plan, because each of them requires a different effort and, therefore, pace. 

For example, easy runs are for going at a relaxed pace and building mileage; you should run them at a conversational effort and end feeling like you could keep going. Ideally, you’ll do these based on effort more than pace, but when you do check out your paces, you’ll likely find a big range, says Gaudette, and that’s okay.

In fact, your easy effort paces may change based on your mood and your energy level, among other variables. But if you notice that your easy pace is creeping up past your typical range, slow down. When you’re running faster than you should for any given outing, says Bennett, you’ll likely wind up stopping early and feeling defeated or even overtraining.

“It doesn’t matter if you’re brand new to running or if you’re heading to the Olympics, the majority of your running is easy runs,” says Bennett. “If you’re not nailing the easy runs, you’re not going to be nailing the harder stuff.”

As for “the harder stuff,” like speed workouts, pace can play a bigger role. Short intervals (think 400 meters) are designed to get you faster and allow you to practice running at paces above your goal race pace. You might clock these at your 5K pace or faster. Longer interval sessions, like mile repeats and tempo runs, help you improve your speed endurance, or holding onto a faster pace for longer. You might run these around 10K pace.

Over time, the combination of all these runs and mix of paces will improve your top speed, as well as your easy pace (while still feeling easy). That’s why it is so helpful to keep track of your paces with notes about your efforts and feelings about those efforts. Plus, it helps you notice and celebrate your progress.

How long do super shoes last?

Super shoes are making headlines with every race. You know the ones—the feather-light, high-tech racing shoes with carbon fibre plates and cushy, energy-returning foam. Nike’s Vaporfly series, for example, has been rocking the running world since its debut. But how long do these super shoes last before they lose their magic? Here’s what the latest study, published in The Scandinavian Journal of Medicine & Sports Science, has to say about it.

What makes super shoes so special?

The term “super” isn’t just marketing hype—these shoes have some serious tech under the hood (or rather, underfoot). But like any superhero, even super shoes have their kryptonite. The big question is, when do they start losing their powers?

What happens in the long run?

Researchers out of the University of Castilla-LaMancha in Toledo, Spain, in partnership with the kinesiology department at the University of Michigan, put two types of midsoles to the test: peba (the super bouncy stuff) and EVA (a more traditional foam), both types of shoes containing fibre plates and weighing approximately the same. They had 22 male runners lace up with both new and worn versions of these shoes and hit the treadmill for some serious mileage. Here’s what they found:

Peba midsole: When fresh out of the box, this material was the clear winner, giving runners a nearly two per cent boost in running economy. But after 450 km, the magic started to fade. The worn peba shoes showed a 2.28 per cent decline in running economy, which means more energy is needed to run at the same speed. If you’re planning to squeeze every last drop of performance out of these shoes, you might want to think twice before using them past their prime.

EVA midsole: While EVA didn’t give the same initial boost as peba, it held up like a champ over 450 km. No significant changes in running economy were noted, meaning your EVA shoes are more like a trusty sidekick—maybe not as flashy, but dependable over the long haul.

The takeaway

If you’re eyeing those super shoes for your next big race, know that they have a shelf life. The peba-based models will give you a noticeable edge when they’re new, but after 450 km, you might not get the same pep in your step. On the other hand, EVA midsoles might not give you the same initial wow factor, but they’re more durable over the long run.

If you’re planning to invest in a pair of super shoes, think about when and where you’ll use them. Want to crush a PB? Save those peba beauties for race day. Need something for everyday training? EVA might be your best bet. Just like your favourite energy gel, these high-tech shoes have an expiration date—so use them wisely.

This Off-the-Court Oasis Gives These Olympic Athletes an Edge

Just when we thought the Olympic Village was cool, we took a five-minute walk from Stade de France to this oasis for Nike athletes to refuel, relax, and recover

Leo Neugebauer had a grueling schedule at the Paris Olympic Games. As a decathlete, the German multisport athlete , who was a three-time NCAA champion for the University of Texas, competed in the 100-meter dash, long jump, shot put, high jump, 400 meters, 110-meter hurdles, discus throw, pole vault, javelin throw, and 1500 meters over the course of just two days.

But as a Nike athlete, Neugebauer also had a leg up on the competition.

Just a five-minute drive from Stade de France you’ll find the Nike Athlete House. Walk in, past two towering orange statues of Lebron James and Shelly-Ann Fraser-Pryce, and guests are instantly transported into a luxurious, two-floor oasis, complete with swoosh-laden rugs and plush furniture, bright lighting and calm tones reminiscent of your favorite spa, and everything an athlete could need to look and perform their best.

At least that’s the goal, says Tanya Hvizdak, Vice President of Global Women’s Sports Marketing at Nike. Complete with everything from specialty stations for barber, nail, makeup, and tooth gem appointments, to physical therapy and recovery services, plus spaces to unwind with family, and even a nursery—the hospitality locale is on a whole new level from any other Olympic activation the brand has done before.

“What we provide has certainly evolved from this mode of sponsorship to partnership,” Hvizdak says, noting that some athletes stop by the house more than once a day. “We’re listening to the voice of the athlete around what their expectations are and what their needs are.”

“It’s kind of a sanctuary,” adds Tobie Hatfield, Senior Director of Athlete Innovation at Nike. “We want this to be the place where athletes come to get ready for their competition.”

Just Doing It

Nike’s not the only brand to go to great lengths to make their athletes comfortable. Varying in size and offerings, other major players including Puma, Asics, On, New Balance, and Oakley have full-service locations dedicated to their athletes, plus their entourages. Where Nike comes out on top, though, is their proximity to the competition.

Set in the Parisian suburb of Saint-Denis, about a mile and a half north of city limits and five miles north of the Louvre, Stade de France sits quite a ways away from much of the Olympic action at the heart of the city. The Athlete Village is relatively close by, but still a 15- to 20-minute bus ride—assuming bus drivers don’t take any wrong turns, as they’ve been reported to do as athletes stand for up to an hour on cramped buses during the Games.

Relaxing pre-race and recovering immediately after are critical to success on the world stage, something Nike officials readily understand.

“The planning of this space began over three years ago when we were looking at the city, having an understanding of where things like the Athlete Village and track and field were going to be taking place,” says Hvizdak. “The number one priority for us was being in a location that was going to be in close proximity to the athletes.”

The Royal Treatment

While I wasn’t able to time my trip to the house so that I could sit in the Nike x Hyperice boots and vests next to medalists like Jordan Chiles, Sha’Carri Richardson, or Fred Kerley—all whom shared their trips to the space on social media—it’s certainly getting a lot of foot traffic.

The space also offers catering for breakfast and lunch. With reports that the food and conditions in the Athlete Village leave something to be desired, Nike’s culinary staff took it upon themselves to ensure that they had the food game on lock, including tantalizing yet nutritious options like (on the day I visited) grilled salmon and pepper tartlets, vegetable pie, beef moelleux, and noodle salad.

“Something that was requested shortly after we opened was to-go boxes of food,” says Hvizdak, who adds that the meals are definitely a highlight for the folks who come through. “So, we’re now offering takeaway options. Plus, we even changed the hours to stay open later per the athletes’ request.”

And of course—in the true extravagant nature of the space, what’s a good time without a parting gift? Athletes have the option of shopping through the Jacquemus x Nike collection, other new offerings, and to design a hoodie using a new proprietary AI tool on digital tablets—set to potentially launch in-store at a later date.

Neugebauer walked into the Nike House before his competition just to sniff it out. But he was sold after snagging some of the recovery tools to use during his downtime before his daunting 10-event competition.

“I took the Hyperice boots to my hotel room and used them before, during, and after my decathlon,” he says. “The second time I went through the house, I got to do all the fun stuff like customize my own Nike hoodie, it was amazing. And when I heard they had a barber, I was like oh my god, I got a fresh cut., I looked good. I think that’s important. I looked good, and I did good.”

The royal treatment apparently paid off. On August 3, Neugebauer earned the silver medal.

‘I Can. I Will. I Must:’ Mantras and Affirmations That Propel Olympic Athletes to Victory

These motivating words from Olympians—and the stories behind them—can help you get through any tough run.

For all the drama it contained—including a fall by defending Olympic champion Athing Mu—the final of the women’s 800 meters at the 2024 U.S. Olympic Track and Field Trials was over in less than 2 minutes.

But for Allie Wilson, time stood still. “Everything, any mantra I’ve ever talked about, was rapid-fire flying through my brain,” she told Runner’s World. “‘Try to get top three.’ ‘Pass one more person.’ ‘1 percent.’ I was so calm, cool, and collected, like I’ve never felt before.”

Buoyed by these confidence-boosting claims, Wilson placed second in a personal best 1:58.32 to earn a spot on Team USA.

She credits this flow state to her work with Bianca Martin, a mindset coach currently studying for her master’s degree in sport and performance psychology. Since meeting three years ago, the two have worked on many psychological aspects of performance. One of the most important, Wilson says, has been replacing negative thoughts with neutral or positive ones.

She’s far from the only track and field Olympian to use this approach to performance psychology. Many use spoken or written affirmations—statements that challenge negative thoughts and reinforce positive emotions—as well as mantras, a few words that might be repeated during a workout or race.

Here are the powerful phrases that got Wilson, 1500-meter champion Nikki Hiltz, and champion heptathlete Anna Hall to their first Olympics in Paris this summer. While mantras and affirmations tend to work best when they’re personal, you might find inspiration from their examples for your own big goals.

Looking for inspiration?

Swipe through the deck to find a mantra that resonates with you today!

Looking for inspiration?

Swipe through the deck to find a mantra that resonates with you today!

Allie Wilson’s Mantras“Just another race.”

Yes, the stakes at the Trials—and, before that, at the 2024 USA Indoor Track and Field Championships in Albuquerque in February—were higher than at most meets. But Wilson realized the more she kept her mindset and routine consistent, the better she performed.

“I’m running two laps around the track—that’s what I do every weekend,” says Wilson, a Nike athlete. “Why am I going to go berserk over it and start doing things all differently than I would, or freaking out? It’s the same thing at the end of the day; I’ve done it a million times.”

“I can win.”

In the days before the indoor championships, Wilson found herself nervously telling Martin she knew what was going to happen. Just like at every other major competition, she’d likely give it her all but come up just short. Martin stopped her and ordered her to say the opposite instead: “I can win.”

Wilson hesitated, but Martin insisted. “I would sit there and I wouldn’t speak for 10 seconds. And eventually, I would say it,” Wilson says.

Thanks to all that practice, it didn’t take nearly as long for the thought to surface during the race itself. “When it got really hard, all of a sudden, I was like, ‘Oh my god, I can win it,’” Wilson says—and she did, in 2:00.63.

“1 percent.”

With competition like Mu, who’s also the American record holder, in the race at the team trials, Wilson knew winning would take a fast time. And she wasn’t sure she could keep the pace—though her personal best was 1:58.09, in 2022, she’d only run one race faster than 2 minutes since that summer.

Martin had her calculate what time would result if she ran just 1 percent faster than her best time this season. Wilson figured out it was 1:59 with a few milliseconds. “That struck a chord with me. I was like, ‘Wow, 1 percent is so little, but it makes such a big difference,’” she says. After that, she told herself: “Even when you think you’re trying your hardest, try 1 percent harder.”

“Why not you?”

Thanks to all the work she’d done in the lead-up, Wilson says she had fewer negative thoughts during the Trials than she used to. But she still couldn’t help but express a few doubts. When she did, Martin reminded her that any three women in the final could go to the Olympics. “Why not you?” she asked Wilson.

“That was probably the one I was using on the starting line the most,” Wilson says. “I told myself, it could be any combination of three. I only have to beat six people and then I could be one of them.”

Allie Wilson’s Mantras

“Just another race.”

Yes, the stakes at the Trials—and, before that, at the 2024 USA Indoor Track and Field Championships in Albuquerque in February—were higher than at most meets. But Wilson realized the more she kept her mindset and routine consistent, the better she performed.

“I’m running two laps around the track—that’s what I do every weekend,” says Wilson, a Nike athlete. “Why am I going to go berserk over it and start doing things all differently than I would, or freaking out? It’s the same thing at the end of the day; I’ve done it a million times.”

“I can win.”

In the days before the indoor championships, Wilson found herself nervously telling Martin she knew what was going to happen. Just like at every other major competition, she’d likely give it her all but come up just short. Martin stopped her and ordered her to say the opposite instead: “I can win.”

Wilson hesitated, but Martin insisted. “I would sit there and I wouldn’t speak for 10 seconds. And eventually, I would say it,” Wilson says.

Thanks to all that practice, it didn’t take nearly as long for the thought to surface during the race itself. “When it got really hard, all of a sudden, I was like, ‘Oh my god, I can win it,’” Wilson says—and she did, in 2:00.63.

“1 percent.”

With competition like Mu, who’s also the American record holder, in the race at the team trials, Wilson knew winning would take a fast time. And she wasn’t sure she could keep the pace—though her personal best was 1:58.09, in 2022, she’d only run one race faster than 2 minutes since that summer.

Martin had her calculate what time would result if she ran just 1 percent faster than her best time this season. Wilson figured out it was 1:59 with a few milliseconds. “That struck a chord with me. I was like, ‘Wow, 1 percent is so little, but it makes such a big difference,’” she says. After that, she told herself: “Even when you think you’re trying your hardest, try 1 percent harder.”

“Why not you?”

Thanks to all the work she’d done in the lead-up, Wilson says she had fewer negative thoughts during the Trials than she used to. But she still couldn’t help but express a few doubts. When she did, Martin reminded her that any three women in the final could go to the Olympics. “Why not you?” she asked Wilson.

“That was probably the one I was using on the starting line the most,” Wilson says. “I told myself, it could be any combination of three. I only have to beat six people and then I could be one of them.”

Anna Hall’s Mantras“You’re one of the best athletes in the world—act like it.”

Hall has a history of winning. She’s claimed two NCAA titles and two previous national championships in the heptathlon, which involves seven different running, throwing, and jumping events.

But she broke her foot during the 2021 Trials, taking her out of contention for the Tokyo Games. And then, just this past January, she had knee surgery. The tight timeline for her return made it challenging to stay confident, and the first few weeks she was back at practice post-surgery, she would feel frustrated and cry frequently.

One night, she went home and took a step back. She asked herself: “How would the person who is where I am in sport act throughout this injury? How would they show up every day motivated and ready to go?” Her coaches noticed her mindset was more positive and even her body language improved, says Hall.

“I can, I will, I must.”

Hall has kept a journal ever since 2022, when she was returning from her foot injury. She typically writes in it a few times a week. Sometimes, she jots down technical cues that help her remember how she wants to feel when she’s tossing a shot put (“slide, twist, lift, HIT”) or leaping over hurdles (“tall tight shoulders down”).

But she also includes affirmations like this one, taken from her jumps coach in Florida, Nic Peterson. Hall uses it during every meet to remind herself not only of her own determination, but also the team behind her. The day of her last event the Trials, the 800 meters, it’s written three times on the top of a page of her journal, followed by the statement: “Today I will become an Olympian.”

“Prove them wrong.”

For all her winning, Hall prefers an underdog mentality. “No matter how much I’m favored to win something, in my head, I’m like, ‘Somebody thinks I’m not supposed to win this,’” she says.

This time, she had a concrete example: Early in the season, as she was regaining her post-injury footing, a prominent track and field competition ranked Hall third in early predictions for the Trials. Hall understands why they’d do that, but she still used it as fuel to outperform their projections.

“We are so back.”

The day after the Trials, Hall immediately picked up her journal again to acknowledge all she’d accomplished. In addition to a gold medal and a trip to Paris, the victory had given her a powerful mindset shift.

No longer was she questioning whether she was ready to compete after surgery—she’d done so, successfully. She’ll keep that feeling and phrase in mind, and in her journal, at the Games, where she hopes to be in contention for the win.

Anna Hall’s Mantras

“You’re one of the best athletes in the world—act like it.”

Hall has a history of winning. She’s claimed two NCAA titles and two previous national championships in the heptathlon, which involves seven different running, throwing, and jumping events.

But she broke her foot during the 2021 Trials, taking her out of contention for the Tokyo Games. And then, just this past January, she had knee surgery. The tight timeline for her return made it challenging to stay confident, and the first few weeks she was back at practice post-surgery, she would feel frustrated and cry frequently.

One night, she went home and took a step back. She asked herself: “How would the person who is where I am in sport act throughout this injury? How would they show up every day motivated and ready to go?” Her coaches noticed her mindset was more positive and even her body language improved, says Hall.

“I can, I will, I must.”

Hall has kept a journal ever since 2022, when she was returning from her foot injury. She typically writes in it a few times a week. Sometimes, she jots down technical cues that help her remember how she wants to feel when she’s tossing a shot put (“slide, twist, lift, HIT”) or leaping over hurdles (“tall tight shoulders down”).

But she also includes affirmations like this one, taken from her jumps coach in Florida, Nic Peterson. Hall uses it during every meet to remind herself not only of her own determination, but also the team behind her. The day of her last event the Trials, the 800 meters, it’s written three times on the top of a page of her journal, followed by the statement: “Today I will become an Olympian.”

“Prove them wrong.”

For all her winning, Hall prefers an underdog mentality. “No matter how much I’m favored to win something, in my head, I’m like, ‘Somebody thinks I’m not supposed to win this,’” she says.

This time, she had a concrete example: Early in the season, as she was regaining her post-injury footing, a prominent track and field competition ranked Hall third in early predictions for the Trials. Hall understands why they’d do that, but she still used it as fuel to outperform their projections.

“We are so back.”

The day after the Trials, Hall immediately picked up her journal again to acknowledge all she’d accomplished. In addition to a gold medal and a trip to Paris, the victory had given her a powerful mindset shift.

No longer was she questioning whether she was ready to compete after surgery—she’d done so, successfully. She’ll keep that feeling and phrase in mind, and in her journal, at the Games, where she hopes to be in contention for the win.

Nikki Hiltz’s Mantras

“I am capable.”

Hiltz, the Lululemon-sponsored runner who won the women’s 1500 meters in a meet-record 3:55.33, began journaling in 2023 as part of a New Year’s resolution. One part of that has been writing down affirmations like this one, followed by specific workouts and races that offer data points to back them up.

For example, Hiltz won their semifinal with the fastest time of all the heats, 4:01.40. Although that was their personal best time less than a year ago, at the Trials, “it felt like 6/10,” they wrote—far from an all-out effort. And a month before, they ran 3:59 at the Prefontaine Classic, despite doing a hard double-threshold workout the same week.

“You’re going to perform how you practice.”

In addition to a written journal, Hiltz uses the Notes app to jot down motivating, calming, or confidence-boosting sentiments. Inspiration can come from anywhere—sometimes it’s a coach or sport psychologist, but in this case, it’s from Netflix’s docuseries America’s Sweethearts: Dallas Cowboys Cheerleaders.

Hearing the coach say it to the cheerleaders before a performance—reminding them to “just go out there and do what you’ve already been doing”—caused Hiltz to think about how all their hard work in training would translate into success when it mattered.

“I have all the tools.”

Hiltz headed into the finals particularly confident of their ability not only to run fast, but to shift gears and kick hard. In their journal, they wrote that they thought they were now capable of accelerating off a 3:57 pace.

And that’s exactly what happened—after Elle St. Pierre led for the first three laps in 3:08.77, Hiltz swung wide and surged in the final 100 meters to take the win. “Every time I’ve written something like that in my journal, it kind of comes true,” Hiltz says. “That’s the power of putting it out to the world.”

“Respect everybody, fear nobody.”

Hiltz knew the field in the 1500 meters was deep, and that multiple athletes could run faster than 4 minutes. But they didn’t let that rattle them.

They’ll carry that approach over to the Games, too. Exactly a week after the Trials, Kenya’s Faith Kipyegon broke her own world record in the event, running 3:49.04—and Australia’s Jess Hull stuck with her, finishing in a new national record of 3:50.83.

While it would be easy to find this intimidating—and in moments, Hiltz does—their mental work allows them to quickly see the flip side. “We’ve all beat Jess Hull at some point or another,” they say. “Jess doing that was badass and impressive, and she’s inspiring me to go out at a faster pace than I ever have before.”

That ability to reframe is exactly why Hiltz—along with Hall and Wilson—say they’ll keep using affirmations and mantras as they head into their big races in Paris.

“When you’re on the starting line of the Olympic final, no one’s doing anything more or less than anyone else. We all have incredible coaches, and we’ve done incredible training,” Hiltz says. “What’s going to separate us from each other is the belief and the mental stuff.”

Nikki Hiltz’s Mantras

“I am capable.”

Hiltz, the Lululemon-sponsored runner who won the women’s 1500 meters in a meet-record 3:55.33, began journaling in 2023 as part of a New Year’s resolution. One part of that has been writing down affirmations like this one, followed by specific workouts and races that offer data points to back them up.

For example, Hiltz won their semifinal with the fastest time of all the heats, 4:01.40. Although that was their personal best time less than a year ago, at the Trials, “it felt like 6/10,” they wrote—far from an all-out effort. And a month before, they ran 3:59 at the Prefontaine Classic, despite doing a hard double-threshold workout the same week.

“You’re going to perform how you practice.”

In addition to a written journal, Hiltz uses the Notes app to jot down motivating, calming, or confidence-boosting sentiments. Inspiration can come from anywhere—sometimes it’s a coach or sport psychologist, but in this case, it’s from Netflix’s docuseries America’s Sweethearts: Dallas Cowboys Cheerleaders.

Hearing the coach say it to the cheerleaders before a performance—reminding them to “just go out there and do what you’ve already been doing”—caused Hiltz to think about how all their hard work in training would translate into success when it mattered.

“I have all the tools.”

Hiltz headed into the finals particularly confident of their ability not only to run fast, but to shift gears and kick hard. In their journal, they wrote that they thought they were now capable of accelerating off a 3:57 pace.

And that’s exactly what happened—after Elle St. Pierre led for the first three laps in 3:08.77, Hiltz swung wide and surged in the final 100 meters to take the win. “Every time I’ve written something like that in my journal, it kind of comes true,” Hiltz says. “That’s the power of putting it out to the world.”

“Respect everybody, fear nobody.”

Hiltz knew the field in the 1500 meters was deep, and that multiple athletes could run faster than 4 minutes. But they didn’t let that rattle them.

They’ll carry that approach over to the Games, too. Exactly a week after the Trials, Kenya’s Faith Kipyegon broke her own world record in the event, running 3:49.04—and Australia’s Jess Hull stuck with her, finishing in a new national record of 3:50.83.

While it would be easy to find this intimidating—and in moments, Hiltz does—their mental work allows them to quickly see the flip side. “We’ve all beat Jess Hull at some point or another,” they say. “Jess doing that was badass and impressive, and she’s inspiring me to go out at a faster pace than I ever have before.”

That ability to reframe is exactly why Hiltz—along with Hall and Wilson—say they’ll keep using affirmations and mantras as they head into their big races in Paris.

“When you’re on the starting line of the Olympic final, no one’s doing anything more or less than anyone else. We all have incredible coaches, and we’ve done incredible training,” Hiltz says. “What’s going to separate us from each other is the belief and the mental stuff.”

50 laps and then a marathon: Sifan Hassan chases the ‘impossible’ dream at Paris Olympics

The Olympics is a time to marvel at the incredible but the sheer size of the opportunity should ensure an element of caution among athletes.

Not so for Sifan Hassan, the Dutch middle and long distance runner, after she announced her bid to pull off a historic treble at the Paris Olympics when she will compete in the 5,000m, 10,000m and marathon events.

The Olympic champion in Tokyo over 5,000m and 10,000m, Hassan had entered the 1,500m, too, before dropping that event on Wednesday.

Hassan provoked excitement in the sport three years ago when she attempted an exhausting Tokyo treble.

She would add bronze to her two golds in Tokyo when she rallied in the 1,500m heats after falling over, before settling for bronze in the final after a fierce battle with Faith Kipyegon and Laura Muir.

That bronze, while adding a dash of disappointment in the Tokyo rush for three golds, was a gift to the sport in hindsight. It delivered a shove, compelling Hassan to roll the dice and taste 26.2 miles on the roads.

The marathon and the roads bring acclaim and fortunes rarely afforded on the track and the hope was that Hassan, with her formidable track speed, would graduate in time. Yet her transition was seamless: She made her debut in London last year, pulling off one of the most staggering comebacks.

Hunched over and stationary in the middle of the race at 19km, Hassan desperately stretched to rid her aching body of lactic acid. Not only did it vanish, but she found a spring to outkick Alemu Megertu and win by a mere four seconds in two hours, 18 mins and 33secs.

More was to come, with victory and the second-fastest women's marathon of all time (2:13.44) in Chicago, before a respectable fourth in Tokyo this year. It begs the question as to why Hassan would risk scuppering hopes of marathon gold by subjecting her legs to 20km (the 5,000m has two rounds) on the track. Notably, the marathon course will present a number of hills, which could see each race unfold into a tactical affair with the opportunity for a sprint finish.

Even with 4mins 4.08secs in the 1,500m this year, Hassan would revel in the opportunity to test Ethiopian world record holder Tigst Assefa (2:11:53) and Kenyan trio Peres Jepchirchir, Helen Obiri and Sharon Lokedi over a late dash.

But the 31-year-old, whose face can be seen across many of the metro stations in Paris for an eye-catching Nike campaign, insists the attempt is nothing more than intrigue. And for that. she should be praised, in a sport where so many play it safe.

“I’m a very curious person,” she remarked. “Is life all about a gold medal? I'm very curious to do many events. I think it's impossible. So I want to see if it is, so I have to try. In Tokyo, it was successful after the three events. I discovered myself, also.

“Curiosity, when I try new things, is actually what keeps me going in my career. My journey is more important, the other things come after. I love the journey as much as the challenge.

“Did I balance speed on the track with enough endurance in the marathon? Let’s find out together. It’s not easy to face the unknown but my curiosity has driven all my training towards this goal. I will try my best to succeed.”

Hassan starts her campaign in Paris in the 5,000m opening round on Friday and will return on Monday for the final, should she qualify.

The 10,000m final is set for 9 August, meaning less than 48 hours of rest before lining up for the marathon.

“For anyone else this would be insane!” American track legend Michael Johnson wrote on social media. “I don't believe there's ever been an athlete who enjoys racing more than Sifan Hassan.”

And her attempt has left many of her fellow athletes in awe, with 1,500m world champion Josh Kerr impressed by her versatility.

“I don't think I could do that on the women’s side... to do a triple like that, the training is so gruelling for the marathon,” said Kerr. “She’s so well rounded that being able to have enough speed in the rank to do track races, it’s two rounds in the five, she’ll be out there having fun. Very impressive.”

“It's good sometimes when I'm nervous ... I do better,” Hassan laughed. Her rivals will hope she is not.

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

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

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

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

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

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

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

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

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

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

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

Strava denies Canadian marathon record holder a pro athlete account

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

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

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

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

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

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

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

Research Confirms Rotating Running Shoes Could Save You From Injuries—Here’s How Your Body Benefits

Having a shoe collection is not a frivolous obsession. Here’s how you could possibly benefit from having more than one pair of running shoes.

Once you’ve found yourself the perfect pair—you know the ones you want to spend every run in—it’s kind of hard to give them up. However, doing so could actually work to your advantage by keeping you healthy and strong for each run. 

“These days, a lot of people use one shoe for everything, and that puts you at risk for injury,” says Priya Parthasarathy, D.P.M., spokesperson for the American Podiatric Medical Association and partner at USFAS in Silver Springs, Maryland. Running, walking, and weightlifting all require different demands of your feet, so you’ll want to wear different shoes for these activities, she says. Plus, wearing one shoe for all of your workouts can increase the wear on the shoe, so they won’t last as long as you want. 

That’s where having a running shoe rotation becomes very helpful. Research and experts back up this idea, and it’s especially helpful to have a shoe rotation if you’re training for a long distance race like a marathon. Here’s what you need to know in order to build a running shoe rotation that meets all of your needs. 

Why do you need a running shoe rotation?

Naturally, running places stress on multiple parts of the body, including muscles, bones, and tendons, which can be good for you provided the stress is not too large or frequent that you can’t recover fast enough, says Andrea Myers, D.P.T., who owns a sports performance practice located in Westport and Ridgefield, Connecticut. 

”We know from many research studies that different running shoe properties expose the body to different stressors,” Myers says. “We know that minimalist shoes—those with a low or zero drop, flexible sole, and minimal to no stability features—increase the demands on the ankle, foot, and calf muscles, as compared to shoes with a higher drop, which increase the demands at the knee but reduces the demands at the foot and ankle.” 

A carefully crafted shoe rotation can possibly offset some of these demands. 

To identify characteristics that might contribute to the development of running related injury, a 2013 research study published in the Scandinavian Journal of Medicine and Science in Sport followed 264 runners over the course of 22 weeks. The study found runners who used more than one shoe, a term which they coined “parallel use,” had a 39 percent lower risk of injury. This suggests having more than one pair of running shoes can help you ward off injury. 

The reasoning behind it, if you have a cushioned shoe and you let a shoe sit for 24 to 48 hours, the foam in the shoe can de-compress before your next run, says Parthasarathy. 

How many shoes do you need in your rotation?

If you’re just starting out, you don’t have to worry about rotating your running shoes, instead, invest in one good pair of running shoes. Parthasarathy recommends finding a shoe with a flexible toe box, firm heel cup, and removable insoles. The one shoe should overall be comfortable to you.

The seasoned recreational runner who runs three to four miles, three days per week, does not need a rotation of four different shoes either, says Myers. Instead, Myers recommends two pairs of shoes that you can rotate every run. 

For marathon runners, racking up 35 to 60-plus miles a week with a variety of workouts (easy, long, and speed runs) on their calendars, Myers recommends keeping a shoe rotation of three to four pairs of shoes. This can include one to two pairs of shoes for easy runs and speed workouts, and one pair of shoes for long runs that can handle a variety of different paces. Your long run shoes can also double as a performance trainer, or a lightweight daily trainer, Myers says. 

What types of running shoes can you add to your running shoe rotation?

Here are three different types of shoes you can consider adding to your collection, according to Myers: 

Daily Trainer: These shoes are primarily for easy running, but can also handle different paces. you can use them to run strides or up-tempo long runs. Good examples of daily trainers include: the Brooks Ghost 15, Saucony Ride 17 or Guide 17, Nike Vomero 17, or Hoka Clifton 9.

Performance Trainer: Best for speed workouts, performance trainers are lightweight shoes that perform best at faster paces and can double as daily trainers as long as you feel comfortable in wearing them for longer distances. Plus, they tend to be more affordable than top-end race performance shoes. A few styles to consider include: Saucony Endorphin Speed 4, Topo Cyclone 2, Mizuno Wave Rebellion Flash 2, and Brooks Hyperion Max.

Racing Shoes: Commonly referred to now as super shoes, racing shoes tend to be more expensive and less durable, considering some shoes have a life expectancy of about 100 to 150 miles. This is why you shouldn’t do the bulk of your training in super shoes, instead you should take them out for a test run or two to ensure they’ll meet all your comfort needs on race day. Saucony Kinvara Pro, Asics Superblast, Adidas Adizero Prime x 2 Strung, and On Cloudeclipse are a few super shoes to consider.

How to find the right shoe to add to your rotation?

Before adding any a shoe to your rotation, you should consider if the shoe is a good fit for your foot arch (flat arch, high arch, or medium arch), running gait (neutral, pronated, or supinated), shoe size, preferred comfort level, and the terrain (treadmill, pavement, or trail) you’ll run on. 

“Building a running shoe rotation, especially if you run on different terrains, is important because the shoe wears in different ways,” says Parthasarathy. Meaning where you run will influence some of the characteristics you look for in a shoe. For example, running on hard pavement will require increased cushioning, whereas trail running calls for more stability and traction, she explains. 

If you want to change the type of shoe you’re training in, then the recommendation is to ease into the number of miles you try in the new shoe (i.e., don’t go for a long run in a drastically different shoe). 

You may experience some soreness if you transition to a different type of shoe, however, you shouldn't experience pain that lasts for days or interferes with your normal running gait pattern on subsequent runs, Myers adds. 

Lastly, you’ll want to get rid of your running shoes every so often due to wear and tear that may go unnoticed. ”We recommend you replace your running shoes, especially if you’re doing long distance running every six months or 300 to 500 miles, depending on how hard you are on them,” says Parthasarathy. If you can fold or bend your shoes in half, it’s often an indication the structure of the shoe and cushioning has been broken down, and it’s time for a change, she adds. As mentioned, the new high performance racing shoes tend to have a shorter shelf life when it comes to mileage. 

Who should avoid rotating running shoes?

There’s no need to rotate your running shoes if you’re only running a couple of times a week because you’re likely not racking up enough miles to overstress your tissues, says Myers. 

Also, don’t rotate running shoes if you have specific biomechanical or orthopedic needs due to injury, foot structure or shape. For example, runners who have arthritis that affects the big toe, a.k.a, hallux limitus, should prioritize running in shoes that can address this condition, which there are few of, Myers says. 

Research Confirms Rotating Running Shoes Could Save You From Injuries—Here’s How Your Body Benefits

Having a shoe collection is not a frivolous obsession. Here’s how you could possibly benefit from having more than one pair of running shoes.

Once you’ve found yourself the perfect pair—you know the ones you want to spend every run in—it’s kind of hard to give them up. However, doing so could actually work to your advantage by keeping you healthy and strong for each run. 

“These days, a lot of people use one shoe for everything, and that puts you at risk for injury,” says Priya Parthasarathy, D.P.M., spokesperson for the American Podiatric Medical Association and partner at USFAS in Silver Springs, Maryland. Running, walking, and weightlifting all require different demands of your feet, so you’ll want to wear different shoes for these activities, she says. Plus, wearing one shoe for all of your workouts can increase the wear on the shoe, so they won’t last as long as you want. 

That’s where having a running shoe rotation becomes very helpful. Research and experts back up this idea, and it’s especially helpful to have a shoe rotation if you’re training for a long distance race like a marathon. Here’s what you need to know in order to build a running shoe rotation that meets all of your needs. 

Why do you need a running shoe rotation?

Naturally, running places stress on multiple parts of the body, including muscles, bones, and tendons, which can be good for you provided the stress is not too large or frequent that you can’t recover fast enough, says Andrea Myers, D.P.T., who owns a sports performance practice located in Westport and Ridgefield, Connecticut. 

”We know from many research studies that different running shoe properties expose the body to different stressors,” Myers says. “We know that minimalist shoes—those with a low or zero drop, flexible sole, and minimal to no stability features—increase the demands on the ankle, foot, and calf muscles, as compared to shoes with a higher drop, which increase the demands at the knee but reduces the demands at the foot and ankle.” 

A carefully crafted shoe rotation can possibly offset some of these demands. 

To identify characteristics that might contribute to the development of running related injury, a 2013 research study published in the Scandinavian Journal of Medicine and Science in Sport followed 264 runners over the course of 22 weeks. The study found runners who used more than one shoe, a term which they coined “parallel use,” had a 39 percent lower risk of injury. This suggests having more than one pair of running shoes can help you ward off injury. 

The reasoning behind it, if you have a cushioned shoe and you let a shoe sit for 24 to 48 hours, the foam in the shoe can de-compress before your next run, says Parthasarathy. 

How many shoes do you need in your rotation?

If you’re just starting out, you don’t have to worry about rotating your running shoes, instead, invest in one good pair of running shoes. Parthasarathy recommends finding a shoe with a flexible toe box, firm heel cup, and removable insoles. The one shoe should overall be comfortable to you.

The seasoned recreational runner who runs three to four miles, three days per week, does not need a rotation of four different shoes either, says Myers. Instead, Myers recommends two pairs of shoes that you can rotate every run. 

For marathon runners, racking up 35 to 60-plus miles a week with a variety of workouts (easy, long, and speed runs) on their calendars, Myers recommends keeping a shoe rotation of three to four pairs of shoes. This can include one to two pairs of shoes for easy runs and speed workouts, and one pair of shoes for long runs that can handle a variety of different paces. Your long run shoes can also double as a performance trainer, or a lightweight daily trainer, Myers says. 

What types of running shoes can you add to your running shoe rotation?

Here are three different types of shoes you can consider adding to your collection, according to Myers: 

Daily Trainer: These shoes are primarily for easy running, but can also handle different paces. you can use them to run strides or up-tempo long runs. Good examples of daily trainers include: the Brooks Ghost 15, Saucony Ride 17 or Guide 17, Nike Vomero 17, or Hoka Clifton 9.

Performance Trainer: Best for speed workouts, performance trainers are lightweight shoes that perform best at faster paces and can double as daily trainers as long as you feel comfortable in wearing them for longer distances. Plus, they tend to be more affordable than top-end race performance shoes. A few styles to consider include: Saucony Endorphin Speed 4, Topo Cyclone 2, Mizuno Wave Rebellion Flash 2, and Brooks Hyperion Max.

Racing Shoes: Commonly referred to now as super shoes, racing shoes tend to be more expensive and less durable, considering some shoes have a life expectancy of about 100 to 150 miles. This is why you shouldn’t do the bulk of your training in super shoes, instead you should take them out for a test run or two to ensure they’ll meet all your comfort needs on race day. Saucony Kinvara Pro, Asics Superblast, Adidas Adizero Prime x 2 Strung, and On Cloudeclipse are a few super shoes to consider.

How to find the right shoe to add to your rotation?

Before adding any a shoe to your rotation, you should consider if the shoe is a good fit for your foot arch (flat arch, high arch, or medium arch), running gait (neutral, pronated, or supinated), shoe size, preferred comfort level, and the terrain (treadmill, pavement, or trail) you’ll run on. 

“Building a running shoe rotation, especially if you run on different terrains, is important because the shoe wears in different ways,” says Parthasarathy. Meaning where you run will influence some of the characteristics you look for in a shoe. For example, running on hard pavement will require increased cushioning, whereas trail running calls for more stability and traction, she explains. 

If you want to change the type of shoe you’re training in, then the recommendation is to ease into the number of miles you try in the new shoe (i.e., don’t go for a long run in a drastically different shoe). 

You may experience some soreness if you transition to a different type of shoe, however, you shouldn't experience pain that lasts for days or interferes with your normal running gait pattern on subsequent runs, Myers adds. 

Lastly, you’ll want to get rid of your running shoes every so often due to wear and tear that may go unnoticed. ”We recommend you replace your running shoes, especially if you’re doing long distance running every six months or 300 to 500 miles, depending on how hard you are on them,” says Parthasarathy. If you can fold or bend your shoes in half, it’s often an indication the structure of the shoe and cushioning has been broken down, and it’s time for a change, she adds. As mentioned, the new high performance racing shoes tend to have a shorter shelf life when it comes to mileage. 

Who should avoid rotating running shoes?

There’s no need to rotate your running shoes if you’re only running a couple of times a week because you’re likely not racking up enough miles to overstress your tissues, says Myers. 

Also, don’t rotate running shoes if you have specific biomechanical or orthopedic needs due to injury, foot structure or shape. For example, runners who have arthritis that affects the big toe, a.k.a, hallux limitus, should prioritize running in shoes that can address this condition, which there are few of, Myers says. 

After Double Knee Surgery, This Runner is Poised to Make Team USA for the Paris Olympics

Val Constien has surmounted obstacles along every step of her career—including a devastating knee injury just 13 months ago. Now the 28-year-old is a favorite to make her second Olympic team in the 3,000-meter steeplechase heading into the U.S. Track and Field Olympic Trials.

Val Constien started 2023 in the best shape of her life. She had been an Olympian in the 3,000-meter steeplechase at the Tokyo Olympics. And yet, she had no professional sponsorships.

Constien, then 26, had spent the several years after graduating from the University of Colorado in 2019 continuing to train for the steeplechase under her college coaches while working a full-time job mostly because she loved it, and partly because she was betting on herself that she could continue to progress to a higher level.

While studying environmental engineering at CU, Constien twice earned All-American honors in the steeplechase and helped the Buffaloes win a NCAA Division I national championship in cross country.  She then finished 12th in the steeplechase at the Tokyo Olympics in 2021. And yet the Boulder, Colorado-based runner hadn’t been able to attract a sponsorship deal from a shoe and apparel brand. She squeezed her workouts in before work, paid for her travel to races, and remained determined and hopeful.

But then, after winning a U.S. indoor title in the flat 3,000 meters in early 2023, she caught the attention of Nike, which signed her to a deal that would lead into the 2024 Olympic year. Finally, it was the break she’d be hoping for.

However, less than three weeks after signing the contract, while running the steeplechase in a high-level Diamond League meet in Doha, Qatar, Constien landed awkwardly on her right leg early in the race and immediately knew something was wrong. She could be seen visibly mouthing “Oh no!” on the livestream, as she hobbled to the side of the track out of the race.

It was a worst case scenario: a torn ACL in her right knee. That meant surgery and a long road back to running fast again.

“That was awful,” said Kyle Lewis, her boyfriend who was watching the race online from Boulder. “The doctors over there initially told her they thought it was a sprain, but she came home and two days later she got an MRI and found out that it was a completely torn ACL, and she was obviously very upset. That was only a couple of weeks after she signed the Nike deal. But that’s just kind of been like with Val’s whole career. Nothing has ever come easy to that girl.”

How Constien, now 28, returned to top form a year later to become one of the top contenders to make Team USA in the steeplechase heading into the June 21-30 U.S. Olympic Trials in Eugene, Oregon—her preliminary race on June 24 will be only 398 days after her knee was surgically repaired—is a testament to the grit and confidence Constien possesses.

“It’s all just an extension of how tough I am and how willing I am to make hard decisions, and how badly I want it,” Constien said. “I love running. If I didn’t love running this much, I would’ve quit a long time ago.”

Constien had surgery last May 2023 at the Steadman Clinic in Vail, Colorado, not far from where she grew up. But that also presented a challenging twist.

One of the most popular types of ACL reconstructions for athletes is called a patella tendon graft, in which the doctor cuts off pieces of bone from the patient’s tibia and patella and several strands of the patella tendon and uses those materials to replace the ACL. Usually those grafts are harvested from the same injured leg, but doctors determined Constien’s right patella had a bone bruise on it and wasn’t healthy enough to use. So instead, they grafted the replacement materials from her left leg. That meant undergoing surgery on both legs, rendering her recovery even more difficult.

For the first two weeks after surgery, she couldn’t stand up or sit down on her own. She had trouble moving around and even had to sit down to take a shower. It took a full month until she started to get comfortable enough to go on short, easy walks and start to regain her mobility.

“The first month post-op was really devastating,” she said. “I was in a lot of pain, and it was hot and I was uncomfortable. I’m glad he did it the way he did it, but it was a really, really challenging recovery.”

All the while, though, Constien never stopped thinking about getting back to racing and the prospect of what 2024 might hold. That’s what helped her make a huge mental shift two weeks after the surgery and refocus all of her energy into returning to peak form and chasing another Olympic berth.

That was obviously easier said than done, but Constien has grown used to working hard and battling adversity. Her college career had been disrupted by injuries and slow progress. She was overlooked by brands when she got out of school in 2019 and again in 2021 after she slashed 7 seconds off her personal best time to finish third at the U.S. Olympic Trials and earn a spot in the Tokyo Olympics. And after she ran two strong races in Tokyo—the first international races of her career—to make it to the final and place 12th overall.

Even when she’s been overlooked or discounted, Constien has always believed in her potential. And that’s why, after a year of hyper-focused dedication, she’s on the brink of making it back onto Team USA to compete in this summer’s Paris Olympics.

“I’ve told her many times, no matter what happens after this point, what a comeback it’s already been,” Lewis said. “But what’s amazing about her is that, after that initial rough part, when she wasn’t able to walk, she just did an incredible job of compartmentalizing and being focused. I never saw her get sad or upset. She was always just super clinical about everything and really happy.  It’s been incredible to watch.”

All last summer and fall, she continued building strength and began rejuvenating her aerobic strength—running more miles, getting stronger and getting faster. And that was amid working full-time doing quality assurance work for Stryd, a Boulder-based company that makes a wearable device to monitor running power and gait metrics. Heather Burroughs and Mark Wetmore, who have coached Constien since 2014, knew she had made considerable progress. But it wasn’t until early February that they began to realize the magnitude of her comeback.

“There was a point this winter, when she wasn’t running races, yet but she had some workouts that impressed me,” Burroughs said. “I wasn’t really worried about her ability to get fit enough the last four months, but it was whether her knee could handle the steeple work, especially the water jump.”

They never discussed that—because there was no point—and Constien went boldly into the outdoor season with her goal of breaking the 9:41.00 Olympic Trials qualifying standard. She started training outdoors in March and started her season by running a strong 1500-meter race on April 12 near Los Angeles (she won her heat in 4:12.27). But it wasn’t until May 11—roughly a year after she blew out her knee in Doha—that she ran her first steeple race.

At the Sound Running Track Fest, she ran patiently (with a smile on her face most of the way) just off the lead for the seven-and-a-half-lap race. She then unleashed an explosive closing kick to outrun Kaylee Mitchell down the homestretch and win in 9:27.22—securing her place in the Olympic Trials. That got her an invitation to the Prefontaine Classic, an international Diamond League meet on May 25 in Eugene, where she ran the best race of her life and finished fifth—and first American—in a new personal best of 9:14.29.

That put Constien at No. 7 on the all-time U.S. list. But more importantly, Constien closed hard after Uganda’s Peruth Chemutai had split the field apart en route to a world-leading 8:55.09, the sixth-fastest time in history.

“I’m more impressed by her comeback than she is, and it’s because I think she expected it,” Burroughs said. “It’s not that I didn’t expect it, but it was still improbable. But even now that she’s come back, she’s not impressed with herself at all. After the Prefontaine meet, I texted her about the race, and I got a five-word response—‘Let’s get back to work’—just very businesslike. She’s just dialed in and, to me, that says, ‘My big goal is yet to come.’”

For the last decade-plus, Emma Coburn and Courtney Freirichs have dominated the U.S. women’s steeplechase. They both suffered season-ending injuries this spring (broken ankle and torn ACL, respectively). Their absence leaves the event wide open for the likes of Constein, who is ranked second, and Krissy Gear, who enters the meet at the top seed (9:12.81) and as the defending national champion. But rising stars Courtney Wayment (9:14.48), Olivia Markezich (9:17:36), Gabrielle Jennings (9:18:03), and Kaylee Mitchell (9:21.00) are among several fast, young runners eager to battle for a spot on the Olympic team.

Constien knows she has two just goals to execute: run smart and fast enough to qualify for the finals on June 27, and then do whatever it takes to finish among the top three in that race.

Burroughs believes she’s as fit and as strong as she’s ever been, much improved since 2022, when she finished a disappointing eighth at the U.S. championships (9:42.96) while recovering from Covid. In fact, she’s even much better than her breakout year in 2021.

Over the past several weeks in Boulder, Constien has sharpened her fitness, including a final tuneup on June 12: a robust tempo run on the track with two hurdles per lap, which was preceded and followed by several fast 200-meter repeats. She’s also sharpened her perspective.

“There were definitely some dark times where I doubted myself and I doubted the process,” Constien said. “But I kind of just had to lock those thoughts away and just try to focus on the positive. And it’s really paid off.

“I never gave up when I didn’t have a sponsor and had to figure it all out on my own,” she added. “So tearing my ACL, yeah, that really sucks. That was really, really hard. But a part of me was like, ‘I’ve already done the hardest thing ever’ just by staying in the sport on my own. I look at it like, ‘I am the toughest person out here regardless of that ACL.’”

This Runner Learned the Importance of Easy Days After Trying to Train Hard for Too Long

“Running has made me a better thinker—I’m able to solve problems when I’m on a run, and often find new and creative solutions to or perspectives on something that’s bothering me."

I played sports (baseball, basketball, lacrosse) growing up, but running was always used as a form of punishment. I didn’t understand the people who “enjoyed” running or would willingly run. I also didn’t want anything to do with running because I was too scared to lose any of the muscle I worked so hard to put on. (I picked up weightlifting in college.)

That’s when running became the perfect escape for me physically and mentally. Some of my best thoughts came from mid-afternoon runs around the suburbs of Irvine, California. While I realized that I wasn’t cut out for med school, I will say that my personal statement would have been a lot worse had I not gotten some creative inspiration on my runs.

When I first started running, I didn’t really know how to run—so I downloaded the first (good) app I could find—the Nike Run Club app. I really liked it because they had in-app coaches to help guide you through the run, plus tips on how to gauge my intensity proved helpful.

Prior to that, I would just run as fast as I could for three to four miles with zero periodization on a day-to-day or week-to-week basis. I didn’t do any races, but I did a self-imposed “5K every day” challenge in November 2020. The goal was to get faster by the end of November. I went out and ran a 5K every day at max effort, expecting to get faster by day three. Instead, I had a pretty big regression, so it wasn’t the best training method for me. 

I think most beginners think that doing more of the same thing will get them to become better, when in reality periodization is what actually compounds progress the most. I thought I needed to be running at a high intensity daily. It took me two years until I realized that I only needed a few max effort sessions per week, and to simply focus on making my hard days hard and easy days easy. 

I’ve also noticed that many former high school/college athletes get into running and their biggest Achilles’ heel is making easy days just as hard as hard days, and I totally get that. Running three miles at a 10-minute pace when I know I can be cooking some sub-seven-minute miles is not something my brain nor body were used to when I started.

In 2020, I decided to run an impromptu half marathon, which was my proudest running moment. To the Allen who had never hit double-digit mileage in one run, 13.1 miles was simply a mythological number.

For that run, I hadn’t followed any real training beforehand, nor did I have any gels or water (biggest mistake I made that day). It was just me, my phone, some AirPods, and my new bright orange Nike AlphaFlys. Needless to say, my first half marathon ended with me cramping and locking up outside of the Chipotle that was less than a mile from my house. I wouldn’t run more than 10 miles again until March 2022. 

I almost entirely stopped running in April 2021 when I got back to the gym. However, running found me again when I signed up to participate in the Birthday Series’ 131-mile Relay Race from Montauk, New York to Times Square in June 2023. I ran 25 to 30 miles in the race. I went from running ten to 20 miles a week inconsistently (from March to May 2023) to 50-plus miles a week later that summer. 

Most recently, this past April, I ran my first marathon—the Big Sur International Marathon. I was doing well and on target for a 3:15 marathon until my entire body started cramping at the end of mile 22 and my split went from a 7:30 pace to a 15-minute pace. I remember getting to a 1.5-mile enclave (from mile 23 to 24) and that was the longest 1.5 miles of my life. 

Those miles were never ending, which was such a juxtaposition since the miles before it felt like they were just breezing by. I remember fully stopping and thinking to myself: “I might have to lie down in this bush,” because my legs were writhing in pain from the cramps. 

At the peak of training for that marathon, I was running five days a week in Central Park and logging 50-plus miles on the rolling hills, but this still wasn’t enough to get me fully acclimated to the rolling hills of Big Sur!

But, I am definitely ready for more races in the future. I plan to run Big Sur in 2025, as I will be seeking some redemption, but I’d also like to do shorter races in between.

At this point in my life, I enjoy yoga, Pilates, running, powerlifting, and bodybuilding. Overall though, running has made me a better thinker—I’m able to solve problems when I’m on a run, and often find new and creative solutions to or perspectives on something that’s bothering me. For that, I’m grateful!

But then things changed when I didn’t have a chance to go to the gym in 2020, so I finally gave running a chance. I was also caught in the post-grad bubble of despair, and I wasn’t sure where my life was heading, so running seemed like a good way to pass the time. 

My entire undergrad experience was defined by pre-med courses and a little more than 2,000 hours of sports medicine internship. Naturally, applying to graduate/medical schools was the obvious choice, but really I was applying because it was the only socially acceptable form of procrastination. (A pretty poor use of time considering some of the med school applications felt more like a job than the jobs I was working.) 

During that time, I had lost two part-time jobs: demoing energy drinks at various gyms around Los Angeles and modeling. So, I was back living at home with no job, spending some 10 hours a day (wish I was kidding) on trying to craft the perfect personal statement for my med school application. I really just needed to do something for my body.

These tips have made my running journey a success:

1. Take it easy

I never liked running up until a few years ago, because I always equated “running” to “sprinting” because that was the punishment we had if we missed too many free throws in a game or missed a ground ball during lacrosse practice.

It was when I joined a run club a year ago that I realized running is not just sprinting, and can be an enjoyable, social activity with or without the presence of others.

2. Be okay with failure

You can do everything correctly during training and still not get the desired results. The benefit of running is that you can make mistakes without any major or lasting consequences. You can then try to apply that philosophy to other areas of your life. 

3. Develop an athlete mentality

Whether or not you were an athlete growing up, the deal you make with yourself when you start running is that you become an athlete. If you want the opportunity to improve then you must start treating yourself with respect—like with good nutrition, rest, and health check-ups. Whether you want to run faster, further, more frequently, or just be able to start running at the drop of a hat, you need to give your body the respect it deserves, because running can quickly expose the holes in your health. 

4. Invest in good shoes

Get a decent pair of shoes that can handle lots of mileage. Don’t get the most expensive shoe you see online thinking it will make you a better runner—because while it might feel that way, those effects are inflated. 

5. Enlist support

Follow a program, an app, a coach, or find a running buddy. If none of those suit you, join a run club! Run clubs really help making running enjoyable with the added benefit of having built-in accountability. You likely know when and where the run is and all you have to do is show up. (One run club I like is Endorphins Running.) 

6. Keep an open mind

If you are trying to better yourself and your health, keep an open mind when trying new things. If you think of your health more as a philosophy instead of a rigid set of rules, you will learn that you can start to take ideas from the things you enjoy and mold your own version of health that’s sustainable.

Allen’s Must-Have Gear

→ Normatec 3 Legs: I use these after every long run and occasionally before bed. It just feels really good to get your leg squeezed after a hard workout and it usually forces me to relax (which is great before bedtime).

→ Mito Red Light: I try my best to do everything I can to prevent injury. I’ll use my red light device at home on any areas that’ve been nagging me, as well as a few focus areas as a way to warm up. I typically do five minutes on each leg before a long run.

→ Hoka Mach 6: These have been my workhorse shoes the past few months (almost at 200 miles already on a pair). Love them for track workouts and long runs. They just get the job done.

TWENTY-ONE YEARS AGO, HE WAS INCARCERATED FOR LIFE. LAST YEAR, HE RAN THE NYC MARATHON A RADICALLY CHANGED MAN.

RAHSAAN ROUNDED THOMAS A CORNER. Gravel underfoot gave way to pavement, then dirt. Another left turn, and then another. In the distance, beyond the 30-foot wall and barbed wire separating him from the world outside, he could see the 2,500-foot peak of Mount Tamalpais. He completed the 400-meter loop another 11 times for an easy three miles.

Rahsaan wasn’t the only runner circling the Yard that evening in the fall of 2017. Some 30 people had joined San Quentin State Prison’s 1,000 Mile Club by the time Rahsaan arrived at the prison four years prior, and the group had only grown since. Starting in January each year, the club held weekly workouts and monthly races in the Yard, culminating with the San Quentin Marathon—105 laps—in November. The 2017 running would be Rahsaan’s first go at the 26.2 distance. 

For Rahsaan and the other San Quentin runners, Mount Tam, as it’s known, had become a beacon of hope. It’s the site of the legendary Dipsea, a 7.4-mile technical trail from Mill Valley to Stinson Beach. After the 1,000 Mile Club was founded in 2005, it became tradition for club members who got released to run that trail; their stories soon became lore among the runners still inside. “I’ve been hearing about the Dipsea for the longest,” Rahsaan says. 

Given his sentence, he never expected to run it. Rahsaan was serving 55 years to life for second-degree murder. Life outside, let alone running over Mount Tam all the way to the Pacific, felt like a million miles away. But Rahsaan loved to run—it gave him a sense of freedom within the prison walls, and more than that, it connected him to the community of the 1,000 Mile Club. So if the volunteer coaches and other runners wanted to talk about the Dipsea, he was happy to listen. 

We’ll get to the details of Rahsaan’s crime later, but it’s useful to lead with some enduring truths: People can grow in even the harshest environments, and running, whether around a lake or a prison yard, has the power to change lives. In fact, Rahsaan made a lot of changes after he went to prison: He became a mentor to at-risk youth, began facing the reality of his violence, and discovered the power of education and his own pen. Along the way, Rahsaan also prayed for clemency. The odds were never in his favor. 

To be clear, this is not a story about a wrongful conviction. Rahsaan took the life of another human being, and he’s spent more than two decades reckoning with that fact. He doesn’t expect forgiveness. Rather, it’s a story about a man who you could argue was set up to fail, and for more than 30 years that’s exactly what he did. But it’s also a story of navigating the delta between memory and fact and finding peace in the idea that sometimes the most formative things in our lives may not be exactly as they seem. And mostly, it’s a story of transformation—of learning to do good in a world that too often encourages the opposite. 

RAHSAAN “NEW YORK” THOMAS GREW UP IN BROWNSVILLE, A ONE-SQUARE-MILE SECTION OF EASTERN Brooklyn wedged between Crown Heights and East New York. As a kid he’d spend hours on his Commodore 64 computer trying to code his own games. He loved riding his skateboard down the slope of his building’s courtyard. On weekends, he and his friends liked to play roller hockey there, using tree branches for sticks and a crushed soda can for a puck.

Once a working-class Jewish enclave, Brownsville started to change in the 1960s, when many white families relocated to the suburbs, Black families moved in, and city agencies began denying residents basic services like trash pickup and streetlight repairs. John Lindsay, New York’s mayor at the time, once referred to the area as “Bombsville” on account of all the burned-out buildings and rubble-filled empty lots. By 1971, the year after Rahsaan was born, four out of five families in Brownsville were on government assistance. More than 50 years later, Brownsville still has a poverty rate close to 30 percent. The neighborhood’s credo, “Never ran, never will,” is typically interpreted as a vow of resilience in the face of adversity. For some, like Rahsaan, it has always meant something else: Don’t back down. 

The first time Rahsaan didn’t run, he was 5 or 6 years old. He had just moved into Atlantic Towers, a pair of 24-story buildings beset with rotting walls and exposed sewer pipes that housed more than 700 families. Three older kids welcomed him with their fists. Even if Rahsaan had tried to run, he wouldn’t have gotten far. At that age, Rahsaan was skinny, slow, and uncoordinated. He got picked on a lot. Worse, he was light-skinned and frequently taunted as “white boy.” The insult didn’t even make sense to Rahsaan, whose mother is Black and whose father was Puerto Rican. “I feel Black,” he says. “I don’t feel [like] anything else. I feel like myself.” 

Rahsaan hated being called white. It was the mid-1970s; Roots had just aired on ABC, and Rahsaan associated being white with putting people in chains. Five-Percent Nation, a Black nationalist movement founded in Harlem, had risen to prominence and ascribed godlike status to Black men. Plus, all the best athletes were Black: Muhammad Ali. Reggie Jackson. Kareem Abdul-Jabbar. In Rahsaan’s world, somebody white was considered physically inferior. 

Raised by his mother, Jacqueline, Rahsaan never really knew his father, Carlos, who spent much of Rahsaan’s childhood in prison. In 1974, Jacqueline had another son, Aikeem, with a different man, and raised her two boys as a single mom. Carlos also had another son, Carl, whom Rahsaan met only once, when Carl was a baby. Still, Rahsaan believed “the myth,” as he puts it now, that one day Carlos would return and relieve him, his mom, and Aikeem of the life they were living. Jacqueline had a bachelor’s degree in sociology and worked three jobs to keep her sons clothed and fed. She nurtured Rahsaan’s interest in computers and sent him to a parochial school that had a gifted program. Rahsaan describes his family as “upper-class poor.” They had more than a lot of families, but never enough to get out of Brownsville, away from the drugs and the violence.

Some traumas are small but are compounded by frequency and volume; others are isolated occurrences but so significant that they define a person for a lifetime. Rahsaan remembers his grandmother telling him that his father had been found dead in an alley, throat slashed, wallet missing. Rahsaan was 12 at the time, and he understood it to mean his father had been murdered for whatever cash he had on him—maybe $200, not even. Now he would never come home. 

Rahsaan felt like something he didn’t even have had been taken from him. “It just made me different, like, angry,” he says. By the time he got to high school, Rahsaan resolved to never let anyone take anything from him or his family again. “I started feeling like, next time somebody tryin’ to rob me, I’m gonna stab him,” he says. He started carrying a knife, a razor, rug cutters—“all kinds of sharp stuff.” Rahsaan never instigated a fight, but he refused to back down when threatened or attacked. It was a matter of survival.

The first time Rahsaan picked up a gun, it was to avenge his brother. Aikeem, who was 14 at the time, had been shot in the leg by a guy in the neighborhood who was trying to rob him and Rahsaan. A few months later, Rahsaan saw the shooter on the street, ran to the apartment of a drug dealer he knew, and demanded a gun. Rahsaan, then 18, went back outside and fired three shots at the guy. Rahsaan was arrested and sent to Rikers Island, then released after three days: The guy he’d shot was wanted for several crimes and refused to testify against Rahsaan. 

By day, Rahsaan tried to lead a straight life. He graduated from high school in 1988 and got a job taking reservations for Pan Am Airways. He lost the job after Flight 103 exploded in a terrorist bombing over Scotland that December, and the company downsized. Rahsaan got a new job in the mailroom at Debevoise & Plimpton, a white-shoe law firm in midtown Manhattan. He could type 70 words a minute and hoped to become a paralegal one day. 

Rahsaan carried a gun to work because he’d been conditioned to expect the worst when he returned to Brownsville at night. “If you constantly being traumatized, you constantly feeling unsafe, it’s really hard to be in a good mind space and be a good person,” he says. “I mean, you have to be extraordinary.”

After high school, some of Rahsaan’s friends went to Old Westbury, a state university on Long Island with a rolling green campus. He would sometimes visit them, and at a Halloween party one night, he got into a scrape with some other guys and fired his gun. Rahsaan spent the next year awaiting trial in county jail, the following year at Cayuga State Prison in upstate New York, and another 22 months after that on work release, living in a halfway house in Queens. He got a job working the merch table for the Blue Man Group at Astor Place Theater, but the pay wasn’t enough to support the two kids he’d had not long after getting out of Cayuga.

He started selling a little crack around 1994, when he was 24. By 27 he was dealing full-time. He didn’t want to be a drug dealer, though. “I just felt desperate,” he says. Rahsaan had learned to cut hair in Cayuga, and he hoped to save enough money to open a barbershop. 

He never got that opportunity. By the summer of 1999, things in New York had gotten too hot for Rahsaan and he fled to California. For the first time in his 28 years, Rahsaan Thomas was on the run. 

EVERY RUNNER HAS AN ORIGIN STORY. SOME START IN SCHOOL, OTHERS TAKE UP RUNNING TO IMPROVE their health or beat addiction. Many stories share common themes, if not exact details. And some, like Rahsaan’s, are absolutely singular. 

Rahsaan drove west with ambitions to break into the music business. He wanted to be a manager, maybe start his own label. His new girlfriend would join him a week later in La Jolla, where they’d found an apartment, so Rahsaan went first to Big Bear, a small town deep in the San Bernardino Mountains 100 miles east of Los Angeles. It’s where Ryan Hall grew up, and where he discovered running at age 13 by circling Big Bear Lake—15 miles—one afternoon on a whim. Hall has recounted that story so many times that it’s likely even better known than the American records he would go on to set in the half and full marathons. 

Rahsaan didn’t know anything about Ryan Hall, who at the time was just about to start his junior year at Big Bear High School and begin a two-year reign as the California state cross-country champion. He didn’t even know there was a lake in Big Bear. Rahsaan went to Big Bear to box with a friend, Shannon Briggs, a two-time World Boxing Organization heavyweight champion. 

Briggs and Rahsaan had grown up together in Atlantic Towers. As kids they liked to ride bikes in the courtyard, and later they went to the same high school in Fort Greene. But Briggs’s mom had become addicted to drugs by his sophomore year, and they were evicted from the Towers. Briggs and Rahsaan lost touch. Briggs began spending time at a boxing gym in East New York; often he’d sleep there. He had talent in the ring. People thought he might even be the next Mike Tyson, another native of Brownsville who was himself a world heavyweight champ from 1986 to 1989. 

Briggs went pro in 1991, and by the end of that decade he was earning seven figures fighting guys like George Foreman and Lennox Lewis. Rahsaan was at those fights. The two had reconnected in 1996, when Rahsaan was trying to rebuild his life after prison and Briggs’s boxing career was on the rise. In August 1999, Briggs was gearing up to fight Francois Botha, a South African known as the White Buffalo, and had decamped to Big Bear to train. “He was like, ‘Yo, come live with me, bro,’” Rahsaan recalls.

Briggs was running three miles a day to increase his stamina. His route was a simple out-and-back on a wooded trail, and on one of Rahsaan’s first days there, he decided to join him. Rahsaan hadn’t done so much as a push-up since getting out of prison, but he wanted to hang with his friend. Briggs and his training partners set off at their usual clip; within a few minutes they’d disappeared from Rahsaan’s view. By the time they were doubling back, he’d barely made it a half mile. 

Rahsaan never liked feeling physically inferior. So back in La Jolla, he started running a few times a week, going to the gym, whatever it took. Before long he was up to five miles. And the next time he ran with Briggs, he could keep up. After that, he says, “Running just became my thing.” 

FOR YEARS, RAHSAAN HAD BUCKED AT TAKING RESPONSIBILITY for the murder that sent him to prison. The other guys had guns, too, he insisted. If he hadn’t shot them, they’d have shot him. It was self-defense. 

In the moment, he had no reason to think otherwise. It was April 2000. A friend had arranged to sell $50,000 worth of weed, and Rahsaan went along to help. They met in the parking lot of a strip mall in L.A., broad daylight. The buyers brought guns instead of cash, things went sideways, and, in a flash of adrenaline, Rahsaan used the 9mm he’d packed for protection, killing one man and putting the other in critical condition. He was 29 and had been in California eight months. 

After awaiting trial for three years in the L.A. County jails, Rahsaan was sentenced to 55 years to life. But for the crushing finality of it, the grim interminability, the prospect of never seeing the outside world again, he was on familiar ground. Even Brownsville had been a kind of prison—one defined, as Rahsaan puts it now, by division and neglect, a world unto itself that societal forces made nearly impossible to escape. He was used to life inside. 

Rahsaan spent the next 10 years shuttling between maximum security facilities, the bulk of those years at Calipatria State Prison, 30 miles from the Mexican border. By the time he got to San Quentin, he was 42. 

As part of the prison’s restorative justice program, Rahsaan met a mother of two young men who’d been shot, one killed and the other critically injured. Her pain, her dignity, her ability to forgive her sons’ shooters prompted Rahsann to reflect on his own crime. “It made me feel like, damn, I did this to his mother,” he says. “I did this to my mother. You don’t do that to Black mothers. They go through so much.” 

ABOUT 2 MILLION PEOPLE ARE INCARCERATED IN THE UNITED States today, roughly eight times as many as in the early 1970s. Nearly half of them are Black, despite Black Americans representing only 13 percent of the U.S. population.

This disparity reflects what the legal scholar and author Michelle Alexander calls “the new Jim Crow,” an invisible system of oppression that has impeded Black men in particular since the days of slavery. In her book of the same title, Alexander unpacks 400 years of policies and social attitudes that have created a society in which one in three Black males will be incarcerated at some point in their lives, and where even those who have been paroled often face a lifetime of discrimination and disenfranchisement, like losing the right to vote. If you hit a wall every time you try to do something, are you really free? More than half of the people released from U.S. jails and prisons return within three years. 

After Rahsaan got out of Cayuga back in 1992, with a felony on his permanent record, he’d had trouble doing just about anything legit: renting an apartment, finding a decent job, securing a loan. Though he’d paid for the Mercedes SUV he drove to California, the lease was in his girlfriend’s name. Selling crack had provided financial solvency, and his success in New York made him feel invincible. One weed deal in California seemed easy enough. But he wasn’t naive. Rahsaan packed a gun, and if he felt he had to use it, he would. 

Today Rahsaan feels deep remorse for what transpired from there. But back then he saw no other way. “When we have a grievance, we hold court in the street,” he says of growing up in the Brownsville projects. “There’s no court of law, there’s no lawsuits.” Even while incarcerated, Rahsaan continued to meet threats with violence. But he also found that in prison, as in Brownsville, respect was temporary. “If you stab somebody, people leave you alone,” he says. “But you gotta keep doing it.” 

Not long after Rahsaan got to Calipatria, around 2003 or 2004, an older man named Samir pulled him aside. “Youngster, there’s nobody that you can beat up that’s gonna get you out of prison,” Rahsaan remembers Samir saying. “In fact, that’s gonna make it worse.” Rahsaan thought about Muhammad Ali, how he would get his opponents angry on purpose so they’d swing until they wore themselves out. He realized that when you’re angry, you’re not thinking clearly or moving effectively. You’re not responding; you’re reacting.

The next time Rahsaan saw Samir was in the yard at Calipatria. They were both doing laps, and the two men started to run together. Rahsaan told Samir about the impact his words had on him, how they helped him see he’d always let “somebody else’s hangup become my hangup, somebody else’s trauma become my trauma.” Each time that happened, he realized, he slid backward. 

Rahsaan began exploring various religions. He liked how the men in the Muslim prayer group at Calipatria encouraged him to think about his past, and the way they talked about God’s plan. He thought back to that day in April 2000 and came to believe that God would have gotten him out of that situation without a gun. “If I was meant to die, I was meant to die,” he says. “If I’m not, I’m not.” He started to see confrontations as tests. “I stopped feeding into the negativity and started passing the test, and I’ve been passing it consistently since,” he says. 

CLAIRE GELBART PLACED HER BELONGINGS IN A PLASTIC TRAY AND WALKED THROUGH THE METAL detectors at the visitors’ entrance at San Quentin. She crossed the Yard to the prison’s newsroom. It was late fall of 2017, and Gelbart had started volunteering with the San Quentin Journalism Guild, an initiative to teach incarcerated people the fundamentals of newswriting and interviewing techniques.

Historically infamous for housing people like Charles Manson and Sirhan Sirhan, the man convicted of killing Robert Kennedy, and for having the only death row for men in California, San Quentin has in recent years instituted reforms. By the time Rahsaan arrived, the facility was offering dozens of programs, had an onsite college, and granted some of the individuals housed there considerable freedom of movement. Hundreds of volunteers pass through its gates every year.

Rahsaan was in the newsroom working on a story for the San Quentin News, where he was a staff writer. Gelbart and Rahsaan started to chat, and within minutes they were bonding over running. They talked about the San Quentin Marathon—in which Rahsaan was proud to have placed 13th out of 13 finishers in 6 hours, 12 minutes, and 23 seconds—and Gelbart’s plans to run her first half marathon that spring. “It was like I lost all sense of place and time,” Gelbart says, “like I could have been in a coffee shop in San Francisco talking to someone.” 

In weekly visits over the next year, Gelbart and Rahsaan talked about their families, their hopes for the future. Gelbart had just graduated from Tufts University with dreams of being a writer. Rahsaan was working toward a college degree, writing for numerous outlets like the Marshall Project and Vice, and learning about podcasting and documentary filmmaking. In 2019, when Gelbart was offered a job in New York, she told Rahsaan she felt torn about leaving—they’d become close friends. They made a pact that if Rahsaan ever got out of prison, they would run the New York City Marathon together. “We couldn’t think of a better thing to celebrate him coming home,” Gelbart says.

When Rahsaan was sentenced, he still had hope for a successful appeal. But when his appeal was denied in 2011, he realized he was never going home. His parole date was set for 2085. 

At the time, though, the political appetite for mass incarceration was starting to shift. Gray Davis, who was governor of California from 1999 to 2003, had never granted a single pardon; and his successor, Arnold Schwarzenegger, granted only 15. Then, between 2011 and 2019, Governor Jerry Brown pardoned or commuted the sentences of more than 1,300 people. Studies show that the recidivism rate among those who had been serving life sentences is less than 5 percent in a number of states, including California. And according to the U.S. Bureau of Justice, 98 percent of people convicted of homicide who are released from prison do not commit another murder. 

In the fall of 2018, Governor Brown approved Rahsaan for commutation, but it was now up to his successor, Gavin Newsom, to follow through. And until a release date was set, there were no guarantees. 

Back at San Quentin, Rahsaan was busier than ever. He was working on his fourth film, Friendly Signs, a documentary funded by the Marshall Project and the Sundance Institute; it was about fellow 1,000 Mile Club member Tommy Lee Wickerd’s efforts to start an ASL program to aid a group of deaf and hard-of-hearing newcomers to the prison. He had recently been named chair of the San Quentin satellite chapter of the Society of Professional Journalists and became a cohost and coproducer of Ear Hustle, a popular podcast about life in San Quentin that in 2020 was a finalist for a Pulitzer Prize. He was also sketching out plans for a nonprofit, Empowerment Ave, to build connections to the outside world for other incarcerated writers and artists and to advocate for fair compensation. And after five years, he was just one history class away from getting his associate’s degree from Mount Tamalpais College.

In January 2020, Rahsaan began his final semester, eager to don his cap and gown that June. MTC always organized a festive graduation ceremony in the prison’s visiting room, inviting families, friends, students, and staff. Then COVID-19 hit. Lockdown. All classes canceled until further notice. The 1,000 Mile Club suspended workouts and races as well, its 70-plus members scattering throughout the prison, not sure when or if they’d ever get together again. Covid would officially kill 28 people at San Quentin and make many more very ill. College graduation, let alone races in the Yard and parole hearings, would have to wait.

For the first time since arriving at San Quentin, Rahsaan felt claustrophobic in his 4-by-10-foot cell. He couldn’t work on his films or go to the newsroom. All he could do was read and write, alone. After George Floyd was murdered that May, Rahsaan fell into a depression. He remembered something Chadwick Boseman had said in a 2018 commencement speech at Howard University: “Remember, the struggles along the way shape you for your purpose.”

Rahsaan decided his purpose was to write. Outside journalists couldn’t enter the prison during the pandemic, but their publications were thirsty for prison Covid stories. Rahsaan saw an opportunity. Between June 2020 and February 2023, he published 42 articles, and thanks to Empowerment Ave, he knew what those articles were worth. As a writer for the San Quentin News, Rahsaan earned $36 a month; those 42 articles for external publications netted him $30,000.

DOZENS OF PEOPLE GATHERED OUTSIDE SAN QUENTIN’S GATES. IT WAS A FRIGID MORNING IN EARLY February 2023; the sun hadn’t yet risen. Among those assembled were two cofounders of Ear Hustle, Earlonne Woods and Nigel Poor, along with executive producer Bruce Wallace, recording equipment in hand. A procession of white vans, each carrying one or two men, arrived one by one. After three or four hours, the air had warmed to a balmy 60 degrees. Another van pulled up, Rahsaan got out, and the crowd erupted. Nearly 23 years after he’d been sentenced to 55 years to life, Rahsaan Thomas had been released. 

Rahsaan got into a Hyundai sedan and was soon headed away from San Quentin. Wallace sat in the back, recording Rahsaan seeing water, mountains, and a highway from the front seat of a car for the first time in decades. “I feel like I’m escaping,” he joked. “Is anybody chasing us? This is amazing. This is crazy.” 

Rahsaan called his mom, who wasn’t able to make it to California for his release.

“Hey, Ma, it’s really real,” he said, breathless with joy. “I’m free. No more handcuffs.”

Jacqueline’s exuberance can be heard in her laughter, her curiosity about what his first meal would be (steak and French toast), and her motherly rebuke of his plan to buy a Tesla.

“You ain’t been drivin’ in a while and I know you ain’t the best driver in the world,” she teased. 

Rahsaan moved into a transitional house in Oakland and wasted no time adjusting to life in the 21st century. He got an iPhone, and a friend gave him a crash course in protecting himself from cyberattacks. He’s almost fallen for a few. “There’s some rough hoods on the internet,” he jokes. Earlonne Woods, who was paroled in 2018, and others taught Rahsaan how to use social media. He opened Instagram and Facebook accounts and worked on his own website, rahsaannewyorkthomas.com, which a friend had built for him while he was in San Quentin to promote his creative projects, Empowerment Ave, and even a line of merch. 

Despite all the excitement and chaos, Rahsaan never forgot about the pact he’d made with Claire Gelbart. He found her on Facebook and sent a simple, two-line message: “Start training. We have a marathon to run.” 

IN LATE MARCH, SIX WEEKS AFTER HIS RELEASE, RAHSAAN FLEW TO NEW YORK CITY. IT WAS THE FIRST time he’d been home in nearly a quarter century, and he hadn’t flown since before 9/11. The security protocols at SFO reminded him more of prison than of the last time he’d been in an airport. Actually, “it was worse than prison,” he jokes. They confiscated his jar of honey.

The changes to his home borough were no less surprising. He’d come to New York to take work meetings, see family, and catch a Nets game at Barclays Center in downtown Brooklyn. Rahsaan barely recognized Barclays; it had been a U-Haul lot the last time he was there, and skyscrapers now towered over Fulton Mall, where he used to buy Starter jackets at Dr. Jay’s and Big Daddy Kane tapes at the Wiz. 

He met up with Gelbart on Flatbush Avenue, where come November they’d be just hitting mile 8 of the New York City Marathon. They hadn’t been allowed to touch at San Quentin and weren’t sure how to greet each other on the outside. “It was weird at first, because I was like, do we hug?” Gelbart recalls. But the awkwardness faded fast, and as they walked, Gelbart saw a different side of Rahsaan. “He seemed so much more relaxed,” she says. “Much happier, much lighter.” 

Back in 1985, just a few blocks from where Rahsaan and Gelbart walked now, Rahsaan, his brother Aikeem, and his friend Troy had been on their way home from the Fulton Mall when out of nowhere, about a dozen guys rolled up on them. They started beating on Troy and, for a minute, left Rahsaan and Aikeem alone. Images of his father, throat slashed, flashed through Rahsaan’s mind. He pulled a rug cutter out of his pocket, ran to the smallest guy in the group, and jabbed it into the back of his head. “They looked at me like they were gonna kill me,” Rahsaan says. He threw the blade to the ground, slid his hand inside his coat, and held it there. “Y’all wanna play? We gonna play,” he said. The bluff worked; the guys ran. It was the first time Rahsaan had ever stabbed someone. 

Change sometimes occurs gradually, and then all at once. That was a different Brooklyn, a different Rahsaan. He began to confront his own violence when he had met Samir some 20 years before, and continued to do so through his studies, his faith, his work in restorative justice, and his own writing. But the origin of his tendency toward violence, the death of his father, remained firmly rooted in his psyche. Then, in 2017, Rahsaan spoke for the first time with his estranged half-brother, Carl. 

Carl had read Rahsaan’s work, and asked why he always said their father had been murdered.

“That’s what grandma told me,” Rahsaan said. 

“But he wasn’t murdered,” Carl told him. “He killed himself.” 

And it wasn’t in 1982, as Rahsaan remembered, but in 1985—the same year Rahsaan started carrying blades. 

Rahsaan didn’t believe it until Carl sent him a copy of the suicide note. Even then he remained in shock. “To think I justified violence, treating robbery like a life-or-death situation, over a lie,” he says. Jacqueline was as surprised as Rahsaan to learn the truth of Carlos’s death. He never seemed troubled or depressed to her when they were together, but, “You can’t really read people,” she says. “You don’t know.” 

Rahsaan still can’t account for why his grandmother told him what she did, nor for the discrepancy between his memory and the facts. Regardless, after more than 30 years, Rahsaan was finally able to let go of the one trauma that had calcified into an instinct to kill or be killed. And he has no intention of dredging it back up. 

THE FASTEST RUNNER IN THE 1,000 MILE CLUB’S HISTORY IS MARKELLE “THE GAZELLE” TAYLOR, WHO was paroled in 2019 and went on to run 2:52 in the 2022 Boston Marathon. Rahsaan is the slowest. At San Quentin, he was often the last one to finish a race, but that wasn’t the point—he liked being out in the Yard with the guys. It gave him a sense of belonging, and not just to the 1,000 Mile Club, but to the running community beyond.   

Like every other 1,000 Miler who gets released from San Quentin, Rahsaan had a rite of passage to conquer. On Sunday morning, May 7, 2023, he met a handful of other runners from the club and a few volunteer coaches in Mill Valley. After a decade of gazing up at Mount Tam from the Yard as he completed one 400-meter loop after another, Rahsaan was finally about to run over the mountain all the way to the Pacific. 

The runners did a few final stretches, wished one another luck, and started to run. Almost immediately they had to climb some 700 stairs, many made of stone, and the course only got more treacherous from there. Uneven footing, singletrack paths, and 2,000-plus feet of elevation all conspire to make the Dipsea notoriously difficult. The giant redwoods and Douglas firs along the course were lost on Rahsaan; he never took his eyes off the ground. 

One of the coaches, Jim Maloney, stayed with Rahsaan as his guide, and to help him if he slipped or fell. Markelle Taylor came too, but said he’d meet them in Stinson Beach. He knew how dangerous the trail was, Rahsaan says, and had vowed to never run it again. After his own initiation, Rahsaan decided that he, too, would never do it again. “I’ve been shot at,” he says. “I’ve been in physical danger. I don’t want to revisit danger.”

Rahsaan now logs most of his miles on a treadmill because of knee issues, but on occasion he ventures out to do the 3.4-mile loop around Lake Merritt, a lagoon in the heart of Oakland. He decided to use the New York City Marathon to raise money for Empowerment Ave, and to accept donations until he crossed the finish line in Central Park. Gelbart wrote a training plan for him and got him a new pair of shoes. In prison, Rahsaan had run in the same pair of Adidas for three years, and he was excited to learn about the maximalist shoe movement. Gelbart tried to interest him in Hokas, but Rahsaan thought they were ugly. He wanted Nikes. 

In June, Gelbart went to the Bay Area to visit family and met Rahsaan for a six-mile run around Lake Merritt. As they looped the lake at a conversational 11:30 pace, they talked about work, relationships, and, of course, the New York City Marathon. Rahsaan was disappointed to learn that he would probably not be the last person to finish. (He still holds the record for the slowest San Quentin Marathon in its 15-year history, and he hopes no one ever beats it.) Besides, the more time he spent on the course in New York, he figured, the longer people would have to donate to Empowerment Ave.

On Sunday, November 5, Gelbart and Rahsaan made their way to Staten Island. Waiting at the base of the Verrazzano Bridge, Gelbart recorded Rahsaan singing along to Frank Sinatra’s “New York, New York” for Instagram, and captioned the video “back where he belongs.” They documented much of their race as they floated through Brooklyn, Queens, Manhattan, and the Bronx: greeting friends along the course, enjoying a lollipop on the Queensboro Bridge, beaming even as their pace slowed from 11:45 per mile for the first 5K to 16:30 for the last. Rahsaan finished in six hours, 26 minutes, and 21 seconds, placing 48,221 out of 51,290 runners. The next day, he sent me a text: “The marathon was pure love.” What’s more, he received more than $15,000 in donations for Empowerment Ave, enough to start a writing program at a women’s prison in Texas. 

Every runner has an origin story. Every runner finds a reason to keep going. At Calipatria, Rahsaan liked to joke that he ran because if an earthquake ever came along and brought down the prison’s walls, he needed to be in shape so he could escape and run to Mexico. In San Quentin, he ran for the community. Today he has a new reason. “I heard that running extends your life by 10 years,” he says, “and I gave away 22.” Now that he’s out, his motivation has never been higher. He has so much to do. 

American track star Parker Valby wins NCAA 10,000m title in controversial shoes

Valby wore customized Nike Vaporfly Next% 3 track spikes, which are 40 mm high.

There is no doubt University of Florida athlete Parker Valby is one of the best American distance runners on the scene today; on Thursday, she earned her fifth career NCAA track and field title, winning the women’s 10,000m event in a championship record 31:46.09. After the race, Valby told Citius Mag she had a boost from her custom 40 mm stack height Vaporfly Next% 3 track spikes, which, if the NCAA followed World Athletics competition rules, would be illegal. 

Since there are no rules against 40 mm shoes (with or without spikes) or prototypes in the NCAA, Valby was allowed to wear them. In World Athletics-accredited competitions, track spikes with a stack height over 25 mm are not allowed. When Valby was asked about her spikes post-race, she said Nike made them for her and presented several options for this race.

The Nike Vaporfly Next% 3 is typically used for road racing, and features a carbon-fiber plate and a max-cushioning midsole with a 40 mm stack height in the heel. This combination of the carbon-fiber plate and foam on impact increases energy return, meaning more of the runner’s exerted energy is converted into forward motion, improving speed and reducing fatigue. With spike pins added, this shoe would certainly enhance performance significantly on the track. 

Valby will compete again at the 2024 NCAA Track and Field Championships on June 8 in the women’s 5,000m. She has not stated whether she will wear her personal prototype shoe. She is the reigning NCAA champion over the distance.

Valby, 21, was the only athlete in the women’s 10,000m final wearing these max-cushioned custom spikes, and she made it look easy, spending the first few laps of the 10,000m waving to herself on the Hayward Field jumbotron. Since USATF follows World Athletics competition rules, Valby’s winning time from this race would not be eligible for the U.S. Olympic Trials 10,000m qualification (though it doesn’t matter, since she has previously run a qualification time wearing a WA-legal pair of spikes).

World Athletics introduced in-competition stack height rules in 2021 to ensure fairness, maintain the integrity of the sport and address the performance advantages provided by technological advancements in footwear. As things stand in the NCAA, athletes who wear shoes with a heel stack height over the legal 25 mm will not have their times count for anything outside of the NCAA; this makes monitoring the issue extremely complicated, with hundreds of meets condensed over a 3.5-month season.

Shalane Flanagan Finds Her Sweet Spot With College Coaching

She’s juggling the University of Oregon women’s distance runners, the Bowerman Track Club, and a young family. 

Before she gives a new workout to her University of Oregon athletes, Shalane Flanagan will try it out herself. 

During cross-country season, it was a 5-mile tempo loop. Was it too hilly? Were the turns too sharp? In April, she was “messing around at the track one day,” as she described it, when she attempted a descending ladder of mile-800-600-400 at 10K-5K-3K-1500 pace with a short jog recovery.

“Yeah, that’s really hard,” she thought to herself. “But I think if they did that twice, it would make 10K runners feel really prepared.” Her goal with the experimentation is to make sure a workout is “feasible, but not outlandish” before her runners do it. 

Few distance coaches in the NCAA are doing what she does, testing hard workouts, although Flanagan, 42, is quick to say that she does not hit the same splits her athletes do. Her boss, Oregon head coach Jerry Schumacher, is not so sure. “I see her out running every now and then, holy cow, she’s flying,” he told Runner’s World, quipping that it’s too bad she’s used up her NCAA eligibility. 

Fewer still have the credentials that Flanagan, a four-time Olympian, has. She was the Olympic silver medalist in the 10,000 meters in 2008 and the 2017 New York City Marathon champion. Since she retired in 2019, she stayed on as an assistant coach with the Bowerman Track Club, a Nike pro group also coached by Schumacher that she ran for in the latter stages of her career. 

That experience gives her credibility with her runners. So when she tells her athletes that they’re ready to handle a workout or race a certain time, they believe her. 

“I don’t like to refer back to myself a lot,” she said in an interview at her home, a large 1920s colonial about a half mile from Hayward Field. “But I’ll say, ‘Hey, I’ve had experience with this,’ and I think they know, when I’m giving them advice, it’s not a hypothetical. I’m not projecting or guessing. 

“They know it’s coming from a genuine place, because I’ve lived it,” she added. “I think that can be helpful with their confidence.”

Multiple full-time jobs

Flanagan had been living near Portland, Oregon, with her husband, Steve Edwards, and toddler son, Jack, when Schumacher was hired as the head coach of Oregon in Eugene, two hours south, in the summer of 2022. He brought Flanagan on as an assistant coach, while both kept their responsibilities with the Bowerman team, which also moved to Eugene. It was a lot. 

Those early days for Flanagan—getting to know 11 female distance runners on the team, developing their training, learning the ever-changing NCAA rules, recruiting—were exhausting. And that was before they adopted a second child, Grace, as a newborn, in January 2023. They had only hours notice before Grace’s arrival. 

Flanagan gets childcare help for Jack, almost 4, and Grace, 1, from a variety of babysitters and her parents. Her father, Steve Flanagan, and her stepmother visit often. One time, Flanagan had some team members’ parents visiting, and she turned around to see her dad showing them her Olympic medal. “What are you doing?” she asked him. “Put that away, that’s embarrassing.” 

About three months in, when Schumacher asked her how she was handling the workload, she told him she was overwhelmed. “I’m really tired,” she said, “but this is the most fun I’ve ever had professionally. Like, I really love this job. I really love college athletics.”

Schumacher gave her full autonomy to write the training for Oregon’s women. And unlike with the Bowerman program, which former runners have said did not have much variation depending on the athlete, Flanagan has personalized training at Oregon for each individual. Some athletes on her team run as little as 25 miles per week, others go as high as 75. 

One cornerstone of her training is the weekly long run on Sundays, and most weeks it has some structure to it, with tempo portions or a fartlek. For most of the team, the distance ranges from 12 to 16 miles, depending on the person.

When she first arrived in Eugene, she wrote the training with ranges in mileage. Easy days, for instance, she’d have her runners do 6 to 8 miles, depending on how they felt. They didn’t like that. They wanted an exact number. Getting them to trust themselves, listen to their bodies, and know the difference between muscle soreness and a potential injury has been one of her biggest challenges. 

“I have tried to instill in them that they need to learn their body,” she said. “Like, I’m not in their body—they need to take stock and learn how to read their body. It’s one of the greatest skills and assets I felt like I had [as a runner].” 

Flanagan tries to run with various groups at least one day per week on their easy runs. “It’s fun to run with the coach,” said Klaudia Kazimierska, who was fourth in the 1500 meters at the NCAA outdoor championships in 2023. “She’s a great inspiration, and she was a great athlete. She tries to give us a lot of information—and she tries to show us that running is so fun.” 

Flanagan finds it easier to learn about her athletes when they’re on the run instead of sitting down and looking at one another. She’ll pick up vibes about what’s going on with them and urge them to limit their social media, especially when it comes to training. 

“They devour information about what everyone else is doing,” Flanagan said. “I tell them, ‘You’ve got to be careful what goes in your head.’ I don’t follow any other kids from any other programs or any other coaches. I think it would undermine my intuitiveness. I don’t want to know.”

At the same time, she finds her college athletes much more professional than she was as an undergraduate at the University of North Carolina, when she worked hard, but also focused on her classes and other parts of college life. Not these women. “If anything, I’m like, ‘Yo, you’ve got to chill out. You’ve got to dial this back,’” she said. “They’re really into their running and I don’t have to nudge or push. They are really on top of it. It’s kind of freaky.”

Mixed results

Flanagan’s approach has yielded immediate results, but some athletes have had setbacks as well. 

Last year, four qualified for the NCAA outdoor championships in the distance events, from 800 to 10,000, including three who made the final in the 1500. 

Early in the 2024 outdoor season, the Ducks seemed destined to have more in this year’s championship meet, which started June 5 at Hayward Field. 

At the end of March, Maddy Elmore set a school record in the 5,000 meters, running 15:15.79. Two weeks later, Şilan Ayyildiz, a transfer from the University of South Carolina who had been at Oregon for only about three months, ran 15:15.84.

Ayyildiz lines up at the NCAA championships this weekend, along with Kazimierska and Mia Barnett in the 1500 meters, and a freshman steeplechaser, Katie Clute. But Elmore sustained an injury to her soleus in late April and was unable to run in the qualifying meet for NCAAs. Flanagan’s total is again four athletes at NCAAs. She had hoped to have at least one qualifier in every event distance event. 

In her short tenure, she has seen how college students have to grapple with stress, classes, finals, and in some cases, anxiety. They pick up illnesses. The big result doesn’t always come at the right time—if it comes at all. “I see these things and I see how they move and handle the work, but sometimes in this season, I may not get the performance in a race,” she said. The coach is still learning. 

A busy summer 

Elmore might be back in time to race the Olympic Trials, which begin on June 21. Kazimierska will go home to Poland and hope to make the Polish Olympic team in the 1500 meters. As soon as the season is over, Flanagan will turn more of her attention to the Bowerman team, which currently has three women: Karissa Schweizer, Christina Aragon, and Kaylee Mitchell. The club had several departures from the men’s and women’s side after Shelby Houlihan’s doping ban in 2021 and the move to Eugene in 2022. 

It’s been difficult for Flanagan to watch the turnover, especially as some of the athletes she’d trained alongside for years, like steeplechaser Courtney Frerichs, left. They’re friends.

At the same time, Flanagan understands it. She changed coaches a few times herself during her career. It would be selfish for her to expect them to stay. 

“Especially at the end of a career, to eke out those last big performances, sometimes you need a change of scenery,” she said. “I actually think it’s healthy to get different training, a different stimulus. Sometimes you can fall into this monotony and it feels stale especially if you’ve been doing it for a while.”

When she heard from athletes that they were thinking of leaving Bowerman, Flanagan jumped in with suggestions. 

Her coaching brain took over to help. 

“At the end of the day, I want them to be successful and happy,” she said. “So when they expressed maybe needing a change, I’m like, ‘Okay, let’s work through this. What are your plans? I don’t want you to leave and aimlessly not have a plan. What does that look like, what do you want to do?’ It’s a natural evolution.” 

Nike responds to controversial Paris Olympics kits for Team Kenya and USA

The brains behind the Paris 2024 Olympics Nike kits have explained the reasons behind the designs that generated mixed reactions from Kenyans and Americans.

The Paris 2024 Olympic Nike kits for team Kenya and USA elicited mixed reactions from fans who were worried about the color and too much exposure among other aspects.

Nike unveiled the kits during the "On Air" event where world 100m champion Sha'Carri Richardson, two-time Olympic champion Eliud Kipchoge, double world record holder Faith Kipyegon among other athletes were used as models.

However, what people did not know is that Nike has been preparing for the Olympic Games for a few years (since before the pandemic). As reported by Fashionista, they were focusing on fine-tuning features like Dri-Fit and Air for even better performance, testing items over Zoom.

"You need diversity in your pool. You need a certain amount of playing hours, time and intensity in these projects, but you also need the voice of an everyday athlete," Kathy Gomez, Nike's vice president of footwear innovation told Fashionista.

“Testing is a very intimate experience, getting to know them and understanding their data but also understanding them. We do everything to make the athlete feel like they're part of the process."

She added that Nike also uses stats from the sports research labs, taking results from a group of marathoners to optimize a digital prototype for running miles on end, before creating samples.

"Data is the new design. It allows us to amplify the benefits we deliver, whether it's compression or breathability or weight," Vice President of Apparel Innovation Janett Nichol said.

“To make a garment, we don't have to cut it into several pieces and then put all those elements together. We're able to put data through a digital computational system, and everything comes out."

Speaking about basketball, Gomez added: “If you think about efficiency in basketball, it's about holding your foot in. Containment in all directions plus comfort are two things that can be opposing.

"Being able to get containment that locks you in but doesn't feel like it's too tight comes from obsessing over the details.”

Nike’s Olympics preparation is mainly focused on refinement, and some sports have offered more room for experimentation.

Meanwhile, Nike did get some backlash after "On Air” with critics sharing their opinion. In response to the former, a Nike spokesperson said there are almost 50 unique competition styles to choose from, meaning athletes won't have to compete in the skimpiest clothing if they don't want to.

"For a sport like track and field, a sprinter may have very different needs than a javelin thrower, so our collection includes a dozen competition styles fine-tuned for specific events to ensure athletes can choose outfits that match their style and personal preference without sacrificing comfort," he said.

“We also have a range of bottoms for athletes to choose from offering full to less coverage. Ultimately, the best kits ensure that athletes can perform at their best without being distracted by their apparel, helping them stay focused on the world stage."

How to Access the Elusive “Fourth Dimension” of Endurance

Consider two runners who, in lab testing, have identical values for VO2 max, running economy, and lactate threshold. These are the three quantities in the “standard model” of endurance performance; you can plug them into an equation to calculate your expected marathon time. So who will win the race?

The question is not as hypothetical as it seems. At the top end of the sport, athletes tend to have relatively similar values for all three of the parameters. And if they’re weak in one, they’ll compensate in the other two. And yet lab testing isn’t capable of reliably picking winners. The cyclist with the highest ever VO2 max flopped as a pro; the top marathoners that Nike picked for its Breaking2 marathon, including Eliud Kipchoge, didn’t have unusually high lab numbers. There’s clearly something missing from the equation.

Over the past few years, researchers have zeroed in on a suspect for what one paper calls “the fourth dimension” in the endurance equation. It has various names: durability, physiological resilience, fatigue resistance (which is the term I used when I first wrote about it in 2021). It’s a measure of how much your physiological parameters change over the course of a race. Maybe your VO2 max is 70 ml/kg/min at the start of the race, but has dropped to 65 ml/kg/min by the time you’ve run 20 miles. If your doppelgänger starts with the same values but still has a VO2 max of 67 ml/kg/min after 20 miles, he’ll beat you.

No one is entirely sure what determines fatigue resistance, which is why there’s currently a flurry of research into the topic. Two new papers fill in some gaps, suggesting that what you do before the race and what you do during the race can both have an impact.

The first study, published in the Scandinavian Journal of Medicine & Science in Sports by Runar Jakobsen Unhjem of Nord University in Norway, compares trained runners with “active adults.” The runners had been training for an average of about a decade, averaging a little over 40 miles a week with 10K bests of 33 minutes for men and 38 minutes for women. The active adults played recreational sports but did no more than two days a week of endurance training. Both groups completed a pair of VO2 max and running economy tests before and after an hour of running at a moderate pace corresponding to 70 percent of their individual VO2 max.

In both groups, VO2 max and running economy got worse after an hour of running—but the decline was much steeper in the active adults. Running economy is a measure of how much energy it takes to sustain a given pace; that energy cost increased four times more in the active adults than in the runners. VO2 max dropped by 5.0 percent in the active adults, but just 1.2 percent (not a statistically significant change) in the runners.

That means the active adults had to work harder to sustain the same pace, while at the same time their capacity to do that work was declining. Both groups started at 70 percent of their rested VO2 max, nominally working equally hard. But the figure below shows that by the end the active adults (AA) were pushing at well over 75 or their max while the trained runners (TR) were barely working harder at all:

The takeaway here is that fatigue resistance isn’t just something you’re born with, which is good news. It will improve with training–although what specific type of training targets it best remains to be determined.

The second study, published in the European Journal of Sport Science by a multinational research team led by James Spragg of the University of Cape Town in South Africa, looked at what types of in-race efforts cause the biggest changes in baseline values. Spragg was one of the authors of the study I wrote about back in 2021, which looked at fatigue resistance in professional cyclists after spending amounts of energy ranging between 1,000 and 3,000 kilojoules. But there’s a big difference between doing 3,000 kilojoules of work at a steady pace and doing it with surges and hill-climbs and so on.

The new study tested fatigue resistance in 14 professional cyclists after burning 2,000 kilojoules in two different ways. In one test, they stuck to steady low-intensity riding below their critical power. In the other test, they did 5 eight-minute intervals of hard riding above critical power plus enough easy riding to accumulate roughly the same amount of total work. Sure enough, the higher-intensity intervals produced a greater drop in their baseline physiological values, with the biggest effects on sprinting ability. The results suggest that, within a given run or ride, mid-race surges are what will deaden your finishing kick.

Based on the individual results, Spragg and his colleagues classify the cyclists as fatigue-resistant, semi-fatiguable, or fatigue-sensitive, with three, four, and seven of the riders, respectively, falling into these categories. Their previous research using real-world data from pro cyclists suggests that, all else being equal, fatigue-resistant riders are the ones who win races. So what determines who ends up in which category?

Other studies have linked poor fatigue resistance to inadequate fueling, but in this study all the riders took in 90 grams of carbohydrate per hour. There may also be metabolic differences in how different people use their internal stores of carbohydrate versus fat. The new data suggests that keeping your pace steady and avoiding unneeded surges might be advantageous. And as with the comparison between trained runners and active adults, training might be part of the answer. Previous data from pro cyclists did find that higher training volume was associated with greater fatigue resistance. In other words, we still haven’t figured out how to access the fourth dimension—but we’re finally getting some clues.

Usain Bolt eyes a comeback

The greatest sprinter of all time is set to make a brief return, after Paris Saint Germain superstar Kylian Mbappe accepted the challenge of facing the eight-time Olympic champion in a 100m race.

Usain Bolt might well lace up his spikes again, writes Vlad Andrejevic. Bolt, the greatest sprinter of all time, is set to make a brief comeback, after Paris Saint Germain superstar Kylian Mbappe accepted the challenge of facing eight-time Olympic champion Bolt in a 100m race, though he does not fancy his chances against the Jamaican icon.

Bolt, who is an avid football fan and participates in numerous charity football events, recently spoke about his admiration of the 25-year-old forward, admitting he was “inspired” by the French international and suggested that Mbappe should face him in a charity race.

The World Cup winner responded warmly to Bolt’s comments at a recent promotional event organized by sponsors Nike and his ‘Inspired by KM’ foundation, offering fans the prospect of a tantalizing crossover event.

“It would be fun, why not one day if we both have the time? I don’t expect much from the result,” said Mbappe when asked about the potential matchup. “He inspired everyone, and I think everyone has woken up late in the night to watch one of Bolt’s races. I can say that it’s reciprocal and that I started to admire him first.”

Despite retiring in 2017, Bolt remains the world record holder of the 100m, clocking a remarkable 9.58s in Berlin in 2009. He has since moved on from professional athletics and taken up a multitude of roles throughout sport, most recently becoming T20 World Cup 2024 Ambassador, however he would be willing to return to the track for this event.

His opponent, who is 12 years his junior, could prove to be a formidable opponent as he is widely regarded as one of the fastest players in the game. The World Cup winner, who is set to leave Paris this summer after 7 years at the club, has shown his devastating pace and ability at the highest level since he burst onto the scene in 2016, making him the most valuable player in world football.

With Olympic fever starting to pick up as the event this summer draws nearer, and with Mbappe possibly representing his country at the games, a charity race between the two sporting greats would garner a huge crowd.

Mark Zuckerberg Ran an Impressive 5K Just 5 Months After ACL Surgery

Plus, it was his 8-year-old daughter’s first-ever 5K. 

Mark Zuckerberg, the 39-year-old CEO of Meta, is known as an avid runner and fitness enthusiast. 

On last Sunday morning, he lined up for the Stanford Medicine My Heart Counts 5K and finished in an official time of 20:58. His 8-year-old daughter, Maxima, also joined in the fun, he wrote on social media.

This is the second year in a row the tech billionaire has raced this exact 5K. In 2023, he achieved his goal of sub-20 minutes, crossing the line in 19:34. The race course meanders through the campus of Stanford University, in Stanford, California, just miles from Meta’s headquarters in Menlo Park.

But while Zuckerberg’s time this year was a little bit slower, he knew that was to be expected—this was his first race back after tearing his ACL last fall while training for an MMA match. 

Zuckerberg took to Facebook and Instagram (of course) to recap his race: “First post-surgery 5K and Max’s first ever 5K! Not going for any records yet but still happy with 21 mins for 5 months into recovery. I’m really proud of Max for getting out there too.” 

Out of the 1,606 people at the race, Zuckerberg finished 38th overall and 8th in his age group (men’s 35-39). He averaged a pace of 6:45 per mile for the 3.1-mile race and used the alias “Martin Salzburg” to presumptively avoid drawing too much attention to himself and his family.

It’s obvious that Zuckerberg is caught up on the latest trends in running: his post-race photo revealed he was wearing a Tracksmith top and a pair of Nike Vaporfly 3 super shoes.

The billions Michael Johnson has received ahead of launching his track league in 2025

Michael Johnson has received a financial boost of billions as he seeks to launch his track league next year, with more details concerning the same to be revealed in June.

American sprint legend Michael Johnson has received massive backing as he looks to launch a track league next year with more details concerning the same scheduled for June.

As per the Sports Business Journal, Johnson has so far secured more than Ksh 4 billion (about $30 million) from investors and strategic partners who plan to support his initiative for the track league.

Expressing his elation on his X (Twitter) handle, Johnson said: “Working to change the game for athletes and fans! League details coming this June.”

arlier this year, the four-time Olympic champion announced his partnership with Winners Alliance, the for-profit arm of the Professional Tennis Players Association. The Alliance was the lead investor and will be the league's operating partner.

During the partnership announcement, the American announced that they have a plan to launch a track series in 2025 aimed at promoting the sport meeting the needs of all track and field athletes, and bringing back the spark.

The league is set to include a series of events from April to September and will have a limited number of athletes and offer very lucrative prize money. It will also aim to renew rivalries between them while catering to fan interests.

As preparations ramp up, the league has also hired Doubleday & Cartwright, a creative studio that specializes in sports, music, art, and culture. The agency has a proven track record, having worked with the world’s leading brands including Apple and Nike among others.

Johnson's league has also signed Two Circles and SRK Strategies, a data-driven sports marketing agency. Two Circles has worked with World Athletics and the International Olympic Committee. The firm will advise the league on how to generate new fans and motivate the existing ones in support of the league.

Hillary Bor Smashes His American Record at Cherry Blossom 10-Miler

Ugantda's Sarah Chelangat (51:14) broke the women's course record as American Emily Durgin (51:26) ran fast to finish second.

Two-time Olympic steeplechaser Hillary Bor enjoyed a triumphant return to the nation’s capital, winning his second consecutive USATF 10-mile championship title this morning at the Credit Union Cherry Blossom 10-Miler and lowering his own national record by a healthy 15 seconds in the process.  Bor, 34, who was coming off of a strong half-marathon debut in New York City three weeks ago, finished third overall behind Kenyans Wesley Kiptoo (45:54) and Raymond Magut (45:55), clocking 45:56.  Another American, Nathan Martin, also ran under Bor’s previous record of 46:11, stopping the clock at 46:00.

“Last year when I ran this race I ran 46:11 and it shows the fitness,” Bor told Race Results Weekly while wrapped in an American flag.  “I went to Rabat for my steeplechase.  I broke my foot and still ran 8:11.  Last summer I was really, really struggling with the injury; I was just rehabbing from June to September.”

But today Bor –who represents Hoka, and like last year wore bib 13– felt healthy mile after mile.  In cool and sunny conditions he was in the lead pack of seven at 5-K (14:14), and was the race leader at 10-K (28:36) where eight men remained in contention for the overall title including Kiptoo, Magut, Kenya’s Shadrack Kimining, and Americans Teshome Mekonen and Biya Simbassa.  The leaders were averaging 4:38 per mile, but Bor felt the pace slow a little bit past the 10-K mark.

“Between 10-K and 15-K, we slowed down,” Bor continued.  “We kind of wait and look at each other.”

With less than a mile to go, four men still had a chance for the win: Bor, Kiptoo, Magut and Martin.  The race wouldn’t sort itself out until the final 800 meters where the course goes uphill, turns left, then goes back downhill for the finish line adjacent to the Washington Monument.  Bor thought he could take the overall win, but Kiptoo had other ideas.

“The last 800 I was just kind of waiting,” said Kiptoo, who runs for Hoka Northern Arizona Elite.  “I was like, everybody is making a move and I was like just good to wait until that last 600, and that’s where I knew I was going to win.”

Kiptoo streaked to the finish line to take the overall title, but only had a second on Magut and two seconds on Bor in the end.  On the financial front Bor was the big winner, earning $10,000 for the USATF title and another $2,000 for finishing third overall.  Kiptoo earned $6,000 for the overall win plus a $1,000 bonus for running sub-46:00. Magut won $3,750 for finishing second overall and running sub-46:00 (time bonuses were only available for the first and second place finishers).

“The fitness is there,” said Bor, who will move back to the track where he hopes to make his third consecutive Olympic team in the steeplechase.  “Ten miles has been good to me.”

Today’s race was bittersweet for Martin.  The 34-year-old, who finished seventh at the Olympic Trials Marathon in February, ran an excellent race, breaking the national record, but still ended up second in the national championships.

“I was going for the win,” Martin told Race Results Weekly.  “A mile to go I tried to take off and gap people and it didn’t work out.  But, it was an awesome time.”

In the separate early-start elite women’s race, Uganda’s Sarah Chelangat repeated as overall champion in a new course record of 51:14.  The 22-year-old led from gun to tape, and her time was a whopping 50 seconds faster than last year.  She earned a total of $7,000: $6,000 for the win and $1,000 for breaking 52 minutes.  She said that she had come to win.

“I’m happy,” said Chelangat, who represents Nike.  “It is hard when you are running alone, but I’m happy because I won the race.”

Behind her, American Emily Durgin was running the race of her life.  Durgin, 29, who represents adidas, moved from a chase pack of three at 10-K (31:45), where she ran with Ethiopians Kasanesh Ayenew and Tegest Ymer, to running alone by the final mile.  She was too far behind Chelangat at 15-K to try for the overall win, but she kept pushing because she wasn’t sure if Rachel Smith (Hoka), the recently crowned USA 15-K champion, was catching up.

“The last mile I was more like, I hope Rachel doesn’t come from behind again,” Durgin said, referring to the USA 15-K Championships on March 2 where Durgin finished third.  “At that point I was still trying to maintain a good time, and coming into this race I was like, I really want to win a national title, but I also wanted to run a fast time.”

Indeed she did.  Durgin’s time of 51:26 was only three seconds slower than Keira D’Amato’s USATF record for an all-women’s race set in 2020 at a special event here in Washington during the pandemic.

“If I ended up second here today and still ran fast I was going to be happy with it,” Durgin continued.  “Thankfully, I think I gapped Rachel enough so she wasn’t able to out-kick me this time.”

Texas 16-Year-Old Breaks Two High School 5K Records

Elizabeth Leachman ran 15:28 for 5,000 meters indoors and 15:25 outdoors—but she’s taking the long view.

Elizabeth Leachman has built an impressive running résumé during her first two years of high school. Last December, the sophomore won the Foot Locker Cross Country Championships in San Diego in 16:50, finishing 14 seconds ahead of the second-place runner.

She made headlines on March 10 at the Nike Indoor Nationals meet in New York, when she broke an indoor track record for previously held by Katelyn Tuohy. Leachman, 16, ran 15:28.90 for 5,000 meters, bettering Tuohy’s high school record (15:37.12), set in 2018, by more than 6 seconds. Leachman averaged 4:59 per mile. 

Then on March 28, she ran the 5,000 meters at the Texas Relays and took an additional 3 seconds off. Her time, 15:25.27, broke Natalie Cook’s high school record (15:25.93) from 2022. 

Her coach, Jenny Breuer, doesn’t care about any of that. She just wants her athlete to run even splits. 

Leachman, who goes to Boerne Champion High School, in Boerne, Texas, a suburb of San Antonio, knows her pacing can be a weakness. But she’s working on it.

“That’s definitely been a struggle for me,” she said. “I really like to go out hard and just kind of get after it. But I pay for it at the end, for sure.” 

That’s why according to Breuer, the 5,000-meter record wasn’t even the most important race Leachman ran at the Nike indoor meet. Two days earlier, Leachman won the 2-mile in 9:44.16, splitting 5:03 for the first mile and 4:41 for the second. 

The 4:41 was (unofficially) a mile PR for her. It also proved to her that she didn’t have to lead. Leachman has had some poor (for her) races after going out too hard, most notably at Nike Cross Nationals last fall, the week before her Foot Locker win, when she rocketed out to a 17-second lead in the early miles before fading to 15th place.

“You can’t keep doing the same thing and expecting a different result, so [for the 2-mile] we really just talked about waiting for the 1200, six laps in, then go,” Breuer said. “She likes to lead. It stresses her out not to lead. I think that gave her a lot of confidence she could race differently and still win.” 

Breuer says Leachman is easily the most talented athlete she has had in 28 years of coaching college and high school athletes. But she spends most of her time holding Leachman back. 

After she contended with hip bursitis and tendinitis in her hip and hamstring as a freshman, Leachman embarked on a vigorous cross-training regimen, alternating sessions of pool running, the elliptical machine, and the ARC trainer. 

Her weekly schedule is similar to that of Parker Valby, the University of Florida star who is a four-time NCAA champion. Leachman’s routine includes only three or four days each week of running, for about 30 miles total. She’ll do a 90-minute session of cross-training on the days she doesn’t run, and on the days she does, she’ll put in an extra 30 minutes of cross-training after the workout.

A typical week, Breuer said, will include a long run, a threshold run or intervals, and a shorter interval workout. The long run is usually 9–11 miles. She tried to have Leachman run by time, but she ended up running too fast and too far, so they went to a mileage limit. 

A recent threshold workout was 4 x 1 mile at about 5:10 pace, with a one-minute recovery between miles. The speed day was 4 x 600 meters with a 200-meter float between each. She never does more than a mile for warmup or cooldown, so that workout totaled less than 4 miles. 

They’ve also spent a lot of time doing 200s in 36 seconds and 400s in 72. Breuer will sometimes have Leachman do those after the main part of the workout, just to get the feeling of the pace she should not exceed. 

“If you have to take the lead, do not go faster than 36 or 72,” Breuer said she instructed Leachman before the 2-mile. “Do not run a 68. Please.”

The coach and the runner sometimes challenge each other. Leachman wants to do more. Breuer wants her to stay healthy and develop over time. “I’m always pulling her back,” Breuer said. “Err on the side of caution.”

For all the unusual ability Leachman has—a powerful aerobic engine, the discipline to work hard at cross-training—there’s one thing that she doesn’t have that most 16-year-olds do: an Instagram account. 

That’s been a deliberate choice on the part of Leachman and her parents, who don’t want to see their daughter swept up into the frenzy and pressure that can sometimes descend on young, female runners. (See: Tuohy and Valby.) 

“I think if it was fully up to me, I probably would have it,” Leachman said. “But my parents don’t want me to, and I’m okay with it. I haven’t really fought it.”

When she was at Nike Indoor Nationals in New York, it was the first time she had encountered fans who wanted to take pictures with her. It wasn’t too weird, she said. “It was mostly other high school girls and then a couple of younger girls,” she said. “It was sweet. I never expected that.” 

The social media moratorium is a way to keep Leachman’s high school experience as typical as possible. She maintains a perfect GPA. She works occasional shifts at a gym after school, staffing the front desk or the babysitting area, where parents drop their kids while they work out. She likes to be with her teammates, helping score points for Boerne Champion, even though she does many of her workouts alone or with the boys’ team during cross-country season. 

She follows what’s happening in pro and college running, but not obsessively. She knew Valby ran 14:52 in winning the NCAA indoor title—“insane” Leachman called it—but then she didn’t give it much more thought. 

“Because running is important to me, it’s the focus of what I’m doing a lot of the time,” she said. “When I’m away from it, I try not to make my whole life focused around it, so that I can be more balanced in general.”

The adults in Leachman’s life sound a constant drumbeat: You are more than your performances. 

“We talk a lot about external expectations, and just because you’re good at running doesn’t mean that it’s everything that defines you,” Breuer said. “That’s what’s really hard, I think, for a 16-year-old to remember sometimes when the spotlight is on. I try to remove that pressure as much as possible and remind her that this is supposed to be fun.”

There is plenty of time for all the extras. Leachman will have to wait to see if her 15:25 gets her entry into the Olympic Trials this summer, but Breuer is playing the long game. 

“She has a really good perspective,” Breuer said of Leachman. “Her parents have done a super job. And also, I say, ‘I want you to be an amazing college runner, I want you to be an amazing professional runner, if that’s what you want to do. We don’t want you to peak in high school. That’s not the goal.’”

Brigid Kosgei fine tuning for London Marathon at Lisbon Half Marathon

Former world marathon record holder Brigid Kosgei will be keen to gauge her form at the Lisbon Half Marathon ahead of her return to the London Marathon.

Former world marathon record holder Brigid Kosgei is the star attraction for the Lisbon Half Marathon, where she intends to have a great build-up for the London Marathon.

The 30-year-old will use the 21km race scheduled for Sunday, March 17 to gauge form and pace for the marathon that takes place in the capital city of England.

In addition to Kosgei, there will be other big names in the ladies' elite in Lisbon, with six more women with personal bests under 68 minutes.

Bosena Mulatie (65.46), Tigist Menigstu (66.20), and Betty Chepkemoi Kibet (66.37) will be hoping to stop Kosgei who suffered an injury last season and was forced to withdraw from the London Marathon.

Pauline Esikon (67.15), Vivian Melly (67.35) and Zewditu Aderaw Gelaw (67.25) are the other highlights beyond Kosgei.

The men’s field has attracted 10 athletes with the best marks under the hour. Abraham Kiptum will be returning and he is the biggest highlight, with a personal best of 59.09.

He will face a stern test from Ethiopians Solomon Berihu (59.17) and Dinkalem Ayele (59.30), but also compatriots Brian Kwemoi and Bravin Kipkogei Kiptoo (both with 59.37).

Meanwhile, several European athletes like the Norwegian Sondre Nordstad Moen (59.48), the Germans Amanal Petros (60.09) and Hendrik Pfeiffer (62.05), the Irish Stephen Scullion (61.08), Hélio Gomes and Rui Pinto have also confirmed participation. Brazilian Daniel do Nascimento, with a personal record of 61.03, will also be present, in what is his first race with Nike.

Rise of the “Illegal” Running Shoes

Super trainers are fast, fun, and maybe a little risky. Here’s what to know about these max-cushioned shoes. 

Banned shoes emerged courtside long before they found their way onto a marathon course. Legend has it that nearly 40 years ago, Michael Jordan laced up a pair of red-and-black high-tops in violation of the NBA’s approved uniform colors. 

In 2010, the league cracked down again—this time, for reasons besides aesthetics—on a pair of basketball shoes that were shown to increase a player’s vertical-jump height. Today, Nike’s Air Jordan brand is a household name and multibillion-dollar business, and shoemaker Athletic Propulsion Labs (APL) has since released additional banned styles (Superfuture and Concept X) of its performance-boosting kicks.

Though some speculate these bans were mostly crafty marketing, the same can’t be said about the wave of “illegal” shoes that is flooding the roadways on the feet of runners. Super shoes have proven a true performance boon to both elites and recreational runners on race day. Now the tech has trickled down to shoes for daily runs, ushering in super-thick, though still permissible, shoes that have created their own category: super trainers.

What Is a Super Trainer?

Technically, a formal definition doesn’t exist. But we’ll establish some general parameters.

Super trainers share many of the same qualities as super shoes built for race day: a tall stack height, efficient midsole geometry, high-powered super foam, and usually some sort of plate. But these trainers aren’t meant for racing, like a Nike Vaporfly or Saucony Endorphin Elite—they’re designed for everyday mileage.

Super shoes for racing have to balance cushioning and propulsion, but still be lightweight. Super trainers, though, can have beefier constructions that help to extend their life spans. For example, shoe brand On guarantees only four marathons from the Cloudboom Echo 3—that’s little more than 100 miles. Super trainers can handle more mileage, and should have the typical 300- to 500-mile range of a normal running shoe.

To do that, they may have more outsole rubber for durability. Their uppers are usually softer and thicker than a racing shoe’s, as well, with comfortably cushioned ankle collars and tongues. They tie up with sturdier laces and offer a more forgiving fit overall, closer to what you’d expect from a workhorse daily trainer. And, since super trainers aren’t made to toe a starting line, brands can pile on midsole foam in excess of the 40mm limit imposed by World Athletics.

But they’re more than just extremely cushioned running shoes. Super trainers have additional mechanisms and “super foams” geared toward running efficiency and energy return, explained below.

Anatomy of a Super Trainer

If we break down a super trainer into its key components, we see a recurring theme: a stack of super foam in the ballpark of 40mm (or more), a carefully sculpted midsole shape for propulsion, and a plate that harnesses those pieces and holds it all together. This is the tech that puts the “super” in super trainers; it needs to interact with the foot and the rest of the kinetic chain in specific ways to deliver the intended ride and energy return. 

Here’s what’s happening inside the midsole under your foot, and how these elements work to boost your stride. 

1. Rocker Geometry

When we talk about a rocker sole, we’re describing the curvature of the bottom of the shoe’s sole. Both the heel and the toe curve upward, away from the ground, to give the shoe a more rounded base. The result is a shape like that you’ll find on a rocking chair. This is needed because the shoes are so thick, they don’t bend under the forefoot for a smooth transition during your gait cycle. 

Shoe developers can also manipulate the inflection points of the rockers around a runner’s pace and foot strike to potentially manipulate transition time. Usually, you’ll find the most aggressive rocker designs in racing shoes. Still, pronounced rocker soles on super trainers are essential to make transitions comfortable. 

→ How do rocker soles work?

Rocker soles in shoes function to mimic the natural rockers of the foot to make us feel more efficient. The foot has three functional rockers—the heel (first), ankle (second), and forefoot (third)—that we use while walking and running. The heel bevel in a shoe prepares the foot to contact the ground and smooths out the shoe’s ride when you land. Forefoot rockers assist movement during toe-off, which generally means the toes and ankle joint don’t have to work as hard. 

For some runners, a stiff rocker sole can decrease demand on the calves by transitioning effort upward to the knee and hips. A runner’s experience will depend on their specific biomechanics, where the rocker is placed, and how their footstrike contacts it.

2. Super Foam

Polyether Block Amide, or PEBA, is a common foam compound for super trainer midsoles. (A popular trade name for the material is Pebax, made by a company called Arkema.) It’s the basis for foams like Nike ZoomX, Saucony Pwrrun PB, Puma Nitrofoam, and Asics FF Blast Turbo. Many of those brands leverage the same foam used in their top-tier racing shoes for their super trainer models.

Right now, PEBA-based foams lead the way for energy return. While current research and our own testing indicates that supercritical EVA and TPU blends are also impressive, PEBA has the edge more often than not. Why? It’s lighter than TPU and far softer and bouncier than supercritical EVA. Some iterations are firmer than others, depending on which brand’s flavor you try.

→ How does foam work?

Cushioning serves to absorb shock upon landing and provide overall comfort while running, but it can also return energy to the runner and stabilize the shoe. PEBA foams are especially lightweight, so brands can pile it on—both in thickness and in width—without the same weight penalty applied when using EVA or TPU materials. The additional width is just as important as the height. These shoes often need a wide platform of midsole material to remain stable.

Every brand’s PEBA-based foam compresses at a different rate, with varying amounts of responsiveness, so each offers a unique benefit based on the runner. For example, runners who land with lots of force can bottom out and crush a foam that’s too squishy, so they may prefer a firmer platform. A harder midsole can offer more support without any additional stability elements. On the other hand, a softer foam can provide more comfort, and research suggests that it may have a protective benefit for lighter runners. 

Keep in mind that dozens of pieces within a shoe, as well as countless runner-specific characteristics, come together alongside a super foam to deliver its specific ride and response. It’s not always possible to parse each element individually.

3. Plates

Not every super trainer has a plate in its midsole, but it’s increasingly common. That’s because—regardless of whether it’s made from TPU, EVA, PEBA, carbon fiber, or a mix—a plate stiffens the midsole and can add support. It may also give the ride some extra pop, but it largely functions to stabilize the shoe. The Adidas Adizero Prime X 2 Strung, which has a heel stack height of 50mm, requires two stiff carbon-infused plates.

Some shoes need less support and utilize pliable materials with thinner rod constructions or forgo full-length plates for ones that extend only halfway along the midsole.

→ How do midsole plates work?

While plates can add propulsion, research suggests that the true hero is the foam itself. A plate mostly serves to “facilitate motion and add stiffness to the sole to balance out the softer compliant foams,” says Matt Klein, DPT and founder of the Doctors of Running website and podcast.

He explains that the effects of stiff-plated shoes are not clear-cut. “Everything we know [about super trainers] is applied from super shoe and maximal shoe research. These shoes shift work up to the knees and hips. The ankles may do less, but that doesn’t always apply. If the shoe is too stiff, the ankles will actually end up doing more work. But once a midsole gets so thick, it may not need a plate; the amount of material naturally stiffens the ride.”

What Are the Benefits of Super Trainers?

Simply put, these shoes are so much fun to run in. They can lend a bounce to your stride that feels like bounding on a trampoline. And since the springy sensation and high energy return can help you move more efficiently, running fast feels easier.

Plus, a review of 63 research studies concluded that these trainers can also help attenuate shock and dampen some of the hard impacts from training. So, runners recover from hard efforts more quickly; they’ll lace up the next day feeling fresher and less sore than if they’d worn regular running shoes. And for those eager to increase mileage, this may allow some runners to increase their weekly workload with less fatigue and fewer aches and pains.

“These have the benefit of having similarities to super racing shoes. These shoe types certainly increase the capacity of work you can do, so I suspect those running higher miles will probably benefit most from these,” Klein speculates.

But, the recovery boost from super trainers can make it tempting to tack on too many miles too soon or overcook the pace on easy days. “Just because you are less sore does not mean you are at a lower risk for injury. You can still get injured with overdoing things,” Klein says.

Our wear-testers report that they’re able to run faster paces with less effort in super trainers, but it’s still important to keep easy jogs relaxed. Double-check your training log and pull back on the reins if you notice spikes in mileage or intensity outside your typical training volume. 

Are There Any Risks to Super Trainers?

Though they feel great, super trainers can have an impact on our natural gaits and biomechanics. “One of the injury risks for this shoe type is that it is so different from normal mechanics and footwear. The current evidence from super shoes and super-max stack-height shoes is that we tend to stiffen our legs in taller, softer shoes,” Klein says. “This is not bad short-term, but some evidence suggests long-term super-max stack-height shoes can actually increase joint loading due to that stiffening.”

“I suspect running in them a ton will cause less joint motion, as the body will stiffen up to find stability as shock absorption isn’t needed. This may be great for a recovery run/faster run, but trying to transition back to normal shoes can take time if you only run in these and super racing shoes.” Klein recommends making the transition slowly to avoid injury and keeping more than one pair of running shoes in your rotation. 

“I do suspect that with the workload being shifted up to the knee and especially the hip, there may be an increase in injuries in those areas. The hip still has to work harder being on a softer, less stable surface. So, those with hip instability and strength issues may want to avoid super shoes, at least until these issues have been addressed,” Klein says. New runners should focus on building strength and experience before experimenting with super trainers.

There is little doubt that these shoes have effects at the point where our feet meet the midsoles as well as farther along our kinetic chains. Super trainers shift more of the workload of running to the hamstrings, which means that you won’t engage the calves and lower leg muscles as much. Moving some of that effort to larger muscle groups can be beneficial for some runners, like those who are struggling with calf or Achilles tendon injuries. But those who have a nagging hamstring strain may need to be wary. Whether or not it’s your goal, those upper leg muscles will receive more of a workout.

At the very least, one thing can be said for sure. It’s that all the foam underfoot is going to put a lot of distance between your foot and the ground. This limits the amount of ground feel you receive from the shoe. It can be easier to wipe out if you’re hopping a curb on a night run. And on rain-slicked sidewalks or technical trails, it can be tough to steer a thick and bulky midsole. If you’re prone to ankle rolls or need a keen sense of where and how your foot is landing whenever you touch down, a super trainer might not serve you well.

Will I Really Get DQ’d in a Race?

It depends. If you’re an elite runner, absolutely. But if you’re going for a 3:10 BQ, it’s unlikely. Ethiopian runner Derara Hurisa won the 2021 Vienna Marathon in 2:09:22 but was disqualified when race organizers found he’d raced in the Adidas Adizero Prime X, a different shoe than he’d declared on his prerace form. Another runner at a fall 2023 half marathon was disqualified after winning in the same shoe. 

Our Favorite Super Trainers

Running shoes aren’t cheap. Maxed-out midsoles with top-end shoe tech only add to the bill. Most super trainers will cost you $180 at least, and there are options to be had for well over $200.

This Truck Driver Started Running the Length of One Song—Now He’s Finished 3 Marathons

“My life is totally different today because I have purpose. I also feel 100 times better health-wise.”

I was an amateur boxer as a teenager. I stopped boxing after age 17, and never took care of myself until I was 36 years old. For 19 years, I ate badly and did not exercise, and started to gain weight rapidly after the age of 30 when I became a truck driver.

Being a trucker, I ate a lot of truck stop food and fast food and didn’t move much. My life was simple: work, eat, come home to my family, and do it all over again. My struggle was always my diet. I had a food addiction. 

I didn’t have any major health problems other than high blood pressure, but I knew I had to make a change as it was only a matter of time before I’d be on medications, and other health issues would catch up to me because of my unhealthy lifestyle. 

It started as a New Year’s resolution on January 1, 2022. I was 36 years old and my clothes no longer fit me. I also realized that I couldn’t keep up with my 8-year-old daughter or do anything outside with the family because I was out of shape and tired all the time. 

I thought to myself, ‘What kind of example am I showing my daughter?’ So I made a promise to myself and family that in 2022, I was going to take care of myself and set goals. I set a very challenging goal to lose 50 pounds in three months. 

I started out by walking in January 2022, and lost 25 pounds in that month alone. In February, I started to implement running with my walks at the local parks in San Antonio, Texas. By March, I joined a gym. 

I began walking and running on the treadmill—it was so hard for me to run at first because my legs and calves cramped up often. I couldn’t even run for 30 seconds in January, so in March, my challenge was to try to run the length of the song the gym had playing on the intercom. In April, I completed my first nonstop mile of running—I was so excited to achieve that.

After April, I ran about two miles a day on the treadmill after lifting weights, and met my goal of losing 50 pounds in three months. 

My main focus during this time was weight lifting, but one day in late August, I challenged myself after my workout to see if I could run three miles nonstop on the treadmill. To my surprise, I did it. After that, I started to go back to the parks and run. 

A buddy at the gym told me about a local 5K in San Antonio. I ran it and fell in love with the race environment. It was there I heard runners talking about the San Antonio Rock ‘n’ Roll Marathon. 

It was 11 weeks away, and I told them I would love to run the full marathon. They all chuckled a bit and looked at me like I was crazy. How would a person like me who barely started running have time to prepare for a full marathon in just 11 weeks? Well, I started training for it by following runners on TikTok and finding out what training schedule they followed. 

One month later in October, I was running 15 miles nonstop. In December, I completed the San Antonio Rock ‘n’ Roll Marathon in a time of 5 hours and 9 minutes. The feeling of accomplishment was beyond amazing. 

After the marathon, I made up my mind: Running was something I would continue. Six months later, in May 2023, I ran the Shiprock Marathon in New Mexico in 4 hours 57 minutes. It was quite an honor to run with the Navajo people at the Navajo reservation. I then ran the San Antonio Rock ‘n’ Roll Marathon again this past December 2023, and my time was 40 minutes faster than the year prior. The next marathon on my list is the Utah Valley Marathon in June 2024.

Today, I run four to five times a week with Saturdays being my long run. My goal is to keep running marathons and to get faster. My ultimate goal is to qualify for Boston. It sounds far-fetched because I’m currently running 4:30 marathon times, but running this distance seemed impossible two years ago. 

I work 50 hours a week for a local construction company. While I have the luxury of coming home every night, the days are long. To maintain my healthy lifestyle I pack a lunch everyday—I’m fortunate that my wife prepares these lunches for me. If I didn’t pack my lunch, I’d be eating truck stop food. After work, I go to the gym for strength training, and or run around the local parks. I usually don’t get home until 8:30 at night. 

My life is totally different today because I have purpose. I also feel 100 times better health-wise. 

These three tips have made my running journey a success:

1. Stay consistent

Stay consistent with running, your workout routine, and diet. Consistency is key. Just start and never give up. It’s going to be difficult, but stick with it and results and progress will come. It’s you versus you. Don’t compare your journey to anyone else’s. It’s your battle.

2. Eat healthy

Diet plays a huge factor on how you fuel for your runs and the right nutrition helps you perform better. I’ve noticed on days I eat bad it really affects my runs. Before this journey, my diet was horrible. All I drank was soda and ate fast food. I’m Hispanic and I love Mexican food, but it isn’t the healthiest. Now I only drink water and black coffee. I stay away from fried food, processed foods, sugar, and flour. I love pasta and chicken Alfredo the day before my long runs. I eat lean meat, chicken breast, lean ground turkey, salmon, and sweet potatoes, along with a lot of fruit and vegetables.

3. Stay confident

You have to believe in yourself. You have to have faith in yourself and the process. Faith over fear. I learned you can do more than you can imagine. The mentality I have now compared to two years ago is night and day. 

Adam’s Must-Have Gear 

→ Nike Vaporfly Shoes: Of all the shoes I’ve tried, Nike Vaporfly are my go-to race-day shoes. They feel the best and I’ve had my PR with these shoes.

→ GU Running Gels: These work the best for me for fueling on long runs and don’t upset my stomach and give me a great boost.

→ Night Buddy Headlamp: For my early morning or night runs, this headlamp keeps me safe and well lit. It’s a super light headlamp and very bright.

NFL star Jason Kelce tackles 5K race for autism

Philadelphia Eagles centre Jason Kelce, toed the start line of the Mike’s Seafood 5K Run for Autism in Sea Isle City, N.J., on Feb. 17, and despite contemplating retirement from the NFL, he doesn’t plan on becoming a runner anytime soon.

Kelce, 36, completed the 5K in just over 41 minutes, finishing 511th out of 570 finishers. He took to X after the race and tweeted, “Ran 5K’ is a generous verb for what occurred. But we had a blast.”

The 13-year NFL centre ran the race with his wife, Kylie McDevitt, who finished a little ahead of him. The race also posted a picture of Kelce showing up for a good cause. “JASON KELCE WE LOVE YOU!” they wrote on Facebook on Feb. 18. “Thanks for coming & supporting!”

The Kelces have a long history of philanthropy, particularly in raising awareness for autism. He and his wife have worked closely with the Eagles Autism Foundation since Jason joined the NFL in 2011. The organization centres itself on “research, advocacy, empathy and unity” to raise awareness and funds for those in the autism community.

We don’t expect to see Kelce in Paris at the Olympics this summer, but it’s impressive for an offensive lineman to complete the distance. If he decides to eventually move up in distance or run another 5K, we’d recommend he look into getting fitted for a pair of the many high-cushioned trainers on the market, instead of running in a pair of old Nike Air Monarchs from 20 years ago.

Kelce has spent most of the NFL off-season celebrating his brother, Travis‘s second consecutive Super Bowl win with the Kansas City Chiefs, and his third win in the last five years. Jason ended the NFL season uncertain whether he will return to football next year or hang up his cleats. The TCS New York Marathon left a door open for him if he plans on pursuing running upon retirement, commenting “Want to run another race?” on Instagram.

Paris 2024 Olympic medals to feature pieces of the Eiffel Tower

On Thursday, organizers of the Paris 2024 Olympic and Paralympic Games unveiled a unique addition to this year’s Olympic medals: pieces of the iconic Eiffel Tower. Each medal for the Games will incorporate a hexagonal piece of iron taken from the heart of the Eiffel Tower, Paris’s most recognizable monument.

Built for the Exposition Universelle (World’s Fair) in 1889 to celebrate the 100th anniversary of the French Revolution, the tower was designed to showcase France’s industrial prowess and serve as a symbol for the city. Each piece will be a focal point in the center of the medals.

Crafted by the French jeweller, Chaumet, the six-sided piece will be in the medal of all 5,084 gold, silver and bronze medals. “We wanted to offer a piece of the 1889 Eiffel Tower to all the medalists of the Paris Olympic and Paralympic Games,” said Paris 2024 president Tony Estanguet.

You may be asking where did the metal come from? No, it was not cut directly off the Eiffel Tower. According to Inside The Games, the metal was sourced from a metal warehouse in Paris by the company responsible for maintaining the 330-meter landmark. The use of recycled metal is also in line with the trend seen at the Tokyo Olympics, where the metals were made partly from consumer electronics.

The reverse side of the medals will feature the Greek goddess Nike flying toward the historic Panathinaikos Stadium in Athens, a tradition since 2004. With the approval of the International Olympic Committee (IOC), Paris organizers modified the design to incorporate the Eiffel Tower in the background.

Beyond the medals, the Eiffel Tower will play a central role in the festivities at the Games. From the opening ceremony, where sports teams will sail down the River Seine, to the potential placement of the Olympic flame atop the tower, the iconic landmark will be a focal point throughout the Olympic and Paralympic Games, which run from July 26 to Aug. 11, and the Paralympics, from Aug. 28 to Sept. 8.

Patrick Makau believes current generation of athletes can run under 2 hours

Former world marathon record holder Patrick Makau believes the current generation of athletes in the country will soon run under two hours in the marathon.

The 38-year-old is also notable for his half marathon performances, having won several prominent competitions in Europe in sub-1-hour performances.

Some of the races include the Berlin Half Marathon in 2007, where he clocked 58:56 hours.

Marathons had changed a lot due to technology and were far better than the marathons they ran during his time.

“As I see it, the marathons have changed a lot because it is not like the olden times. We used to view sub-two hours as something unattainable but now with the current crop of athletes like the current world record holder Kevin Kiptum and two-time Olympic champion Eliud Kipchoge, this looks like a possibility,” he noted.

The signs of an athlete running a marathon in under two hours are already evident if Kipchoge and Kiptum's recent performances are anything to go by.

In an unofficial race in Vienna, Austria in 2019, Kipchoge became the first person ever to run a marathon in under two hours, clocking 1:59.40 during the INEOS 1:59 Challenge.

Regarded as one of the greatest marathoners of all time, Kipchoge was the world record holder in the marathon then with a time of 2:01:09 set at the 2022 Berlin. His mark was later broken by Kiptum at the Chicago Marathon on October 8, 2023, when he clocked 2:00:35.

The 24-year-old Kiptum is currently the only person in history to run the marathon in under two hours and one minute in a record-eligible race.

Kiptum has won all three of the major marathons he has entered between December 2022 and October 2023 with three of his times among the six fastest in history. Makau revealed that hard work and endurance were the key for him to break the world record in 2011.

“I used to go to train in Iten and Machakos and to the polishing in Ngong. This is because speed work and build-up are two different programs,” Makau noted.

Makau encouraged athletes to find a training routine that would enable them to run a sub-two-hour marathon shortly.

“What Kiptum, Kipchoge and the other athletes can do now is to find the pace that will be able to help them run a sub-two-hour marathon shortly,” he added.

The duo currently occupy the top two positions in the world marathon ranking. Ethiopians Kenenisa Bekele (2:01.41), Sisay Lemma (2:01.48 hrs), Birhanu Legese (2:02.48 hrs) and Mosinet Geremew  (2:02.55 hrs) follow in that order.

The former world record holder, who currently trains the Kenya Police team and other athletes, also cited technology, especially in running shoes as a reason behind the fastest times being witnessed.

“During our time, there was not as much technology as we were accustomed to normal shoes. In today’s era,  running shoe technology plays a key role in determining the pace in a  particular race,” he said.

Innovations in Running Shoe Technology mean shoes are now lighter, more dynamic, and more resilient, thanks to advancements in foams, rubbers, construction, textiles, and other essential components.

Kipchoge's performances during the INEOS 1:59 challenge opened the world's eyes to the condensed foam, carbon-plated super shoes which Nike claimed could increase running efficiency and in particular the amount of oxygen consumed per minute by by 4 percent. 

Makau is optimistic the young athletes under his wings will also go further and make not only him but also the country proud. He said he is looking forward to the national trials in April to see if they get selected.

“We have intensified training in both Machakos and Kitui camps and I am hopeful. I am waiting for the trials in April to see if they will be able to represent Kenya at the Paris 2020 Olympic Games,” he said.

He also tipped Kenya to once again dominate the marathon at the Olympic Games slated for July 26 to August 11.

“I am sure Kipchoge, Kiptum, Peres Jepchirchir and Ruth Chepng'etich will represent the country well in the marathon at the Olympics,” he asserted. 

Kara Goucher Inks New Sponsorship Deal with Brooks

Her first brand appearance will be at the U.S. Olympic Marathon Trials in Orlando this weekend, where she’ll be part of the official NBC broadcast.

Brooks announced on Monday that the shoe company has signed a new deal with Kara Goucher, which entails not only footwear sponsorship, but speaking engagement and athlete collaboration opportunities. Everything officially goes into effect starting this weekend in Orlando at the U.S. Olympic Marathon Trials, where Goucher will be helping to tell the stories of the runners vying for Olympic spots on the NBC broadcast.

Footwearnews.com reports that the two-time U.S. Olympian and World Championship medalist will be the primary face of Brooks’ events throughout 2024, both at competitions and at Brooks’ community impact programs like Future Run, the company’s $10 million commitment to running programs across the country. She will also make appearances at the Track and Field Olympic Trials in Eugene and the 2024 Paris Olympics. 

“I’m excited to work with Brooks on this new partnership and share my excitement and belief of the impact that running can have,” Goucher said in a statement. “Telling the amazing stories of runners is something I’ve always been passionate about, and Brooks makes for an incredible teammate as we continue to advocate for the power of the run to improve the sport for future generations.”

Goucher began her professional running career with Nike—an experience she detailed in her tell-all memoir last year, The Longest Race: Inside the Secret World of Abuse, Doping, and Deception on Nike’s Elite Running Team. She moved on to the Skechers Performance Elite Team and signed with Oiselle in 2014 and then switched to Altra in 2018, but lost her ability to compete at a high level in 2021, when she was diagnosed with dystonia, a neurological movement disorder.

Even so, at 45, Goucher remains an important and respected voice in the running community, through her work as a mental health advocate, sports broadcaster and co-host of the podcast Nobody Asked Us with fellow Brooks athlete Des Linden. 

“Kara’s lived experiences and her passion for bringing attention to the humans behind incredible performances,” a release from Brooks read. “The goal is for Goucher to help inspire runners and show how the sport can help change lives.”

These were the Fastest Shoes of the 2024 Olympic Marathon Trials

Asics, Puma, and Nike had a big day.

The city of Orlando witnessed some amazing performances under a blistering sun, with tickets to Paris at stake. When the dust settled after three loops, six brands placed among the top 10 men’s and women’s finishers. There was a time Nike ruled the roads, but Asics topped them in this year’s Olympic Trials Marathon, with two men and four women making my list below.

Here’s a look at what the top 10 finishers in both races wore in their quests for a spot on the Olympic team.

MEN’S TOP 10

1st — Conner Mantz, 2:09:05

Nike Air Zoom Alphafly Next% (v1)

Despite two updates to the Alphafly, Mantz (right in the image above) continues to wear the very first version. If it ain’t broke, don’t fix it.

2nd — Clayton Young, 2:09:06

Asics Metaspeed Sky 3 prototype

Young (left, above) looks to be wearing the newest, unreleased Metaspeed Sky. Asics has three “development” shoes (prototype) approved by World Athletics for use in competition, currently. This colorway looks a lot like the existing Metaspeed Sky+ and Edge+, but when we zoom in closer we don’t see any labels, and the sidewall of the midsole looks different than the shoe you can buy now.

3rd — Leonard Korir, 2:09:57

Nike Air Zoom Alphafly 3

Korir laced up the latest Alphafly and might just have run himself onto the squad headed for Paris. We reviewed the Alphafly 3 recently.

4th — Elkanah Kibet, 2:10:02

Asics Metaspeed Edge 3 prototype

Kibet is wearing a prototype, like Young. His, however, appears to be the Metaspeed Edge. You can see the ridge on the sidewall of the forefoot swoops down low toward the sole of the shoe. The Edge’s plate curves lower, allowing for more foam between your foot and the plate than in the Sky.

5th — CJ Albertson, 2:10:07

Brooks Hyperion Elite 4 prototype

It looks like CJ is wearing Brooks’s top racing shoe, which was just announced. But, the company also has a “Hyperion Elite 4 RD.010” prototype shoe that was approved by World Athletics for use in competition just two weeks ago. It’s likely he wore that version (we don’t have details yet) but the outsole of CJ’s race shoe has gray rubber, whereas the newly announced version has a web of black and orange rubber.

6th — Zach Panning, 2:10:50

Brooks Hyperion Elite 4 prototype

Panning seems to be wearing the same prototype of the Hyperion Elite 4 that CJ wore.

7th — Nathan Martin, 2:11:00

Nike Air Zoom Alphafly 3

8th — Josh Izewski, 2:11:09

Nike Air Zoom Alphafly 3

9th — Reed Fischer, 2:11:34

Adidas Adizero Adios Pro 3

Fischer rolled to a top-10 finish with an all-white version of the Adios Pro 3. Adidas does not have any prototypes on the list of approved shoes as of race day.

10th — Colin Bennie, 2:12:17

Brooks Hyperion Elite 4 prototype

Bennie seems to be wearing the same prototype as Albertson and Panning.

WOMEN’S TOP 10

1st — Fiona O’Keeffe, 2:22:10

Puma Deviate Nitro Elite 3

Not a bad first effort for O’Keeffe and Puma. Fiona won her first marathon in record fashion. And Puma claimed victory with the Deviate Elite 3 on the first day it was approved for use in competition. The World Athletics approved shoe list shows the 3 green lighted for use as a “development” as of Feb. 3, 2024.

2nd — Emily Sisson, 2:22:42

New Balance FuelCell SuperComp Pacer

New Balance has a new super shoe, the FuelCell SuperComp Elite v4, out. But Sisson laced up the thinner, lighter Pacer. It’s a shoe most of us recreational runners might only grab for a 5K or 10K (maybe). Seems like it’s working just fine for the American record holder.

3rd — Dakotah Lindwurm, 2:25:31

Puma Deviate Nitro Elite 3

Lindwurm also wore the new Puma racer. Hey, Puma, need me to re-send my address? 

4th — Jessica McClain, 2:25:46

Nike Vaporfly 3

This marks an insane shift in racing footwear. On the men’s side, four of the top 10 runners laced up Nike. Only McClain, the team’s first alternate, cracked the top 10 women’s runners wearing the swoosh. Folks, we’re living in the golden age of running shoes. Pick the pair that fits and feels best—and rip it.

5th — Sara Hall, 2:26:06

Asics Metaspeed Edge 3 prototype

Like Kibet, it appears Hall wore the Metaspeed Edge prototype.

6th — Caroline Rotich, 2:26:10

Asics Metaspeed Edge+

Unlike Hall, Kibet, and Young, Rotich’s shoe seems to be the current Metaspeed Edge+ that you can buy right now.

7th — Makenna Myler, 2:26:14

Asics Metaspeed Sky 3 prototype

Myler is likely wearing the Sky 3 prototype—again, check out that ridge in the forefoot; it’s closer to the foot. One heck of a day for Asics, if I do say so.

8th — Lindsay Flanagan, 2:26:25

Asics Metaspeed Edge 3 prototype

N + 1.

9th — Emily Durgin, 2:27:56

Adidas Adizero Adios Pro 3

Durgin held onto a top-10 finish wearing Adidas’s most popular marathon racer.

10th — Annie Frisbie, 2:27:56

Puma Deviate Nitro Elite 3

Asics packed four runners in the top 10, but Frisbie finished strong to give Puma a triumphant trio, all wearing the new Deviate Elite 3.

5 things you should know about Steve Prefontaine

Steve “Pre” Prefontaine would have turned 73 on Thursday, and the legendary runner’s enduring legacy and impact on the sport continues. From Coos Bay, Ore., Pre became one of the biggest stars in the sport during his time at the University of Oregon in the 70s, where he held seven American records from the 2,000m to the 10,000m. Here are five facts about the iconic runner, whose achievements and words continue to inspire and resonate.

Trailblazer of distance running

Prefontaine was a pioneer in distance running, known for his fearless approach and unwavering determination. He burst onto the scene in the early 1970s, and his aggressive front-running style and refusal to settle for anything but victory revolutionized distance running in the U.S. and beyond.

Prefontaine’s Olympic journey was tragically cut short when he was 24. He competed in the 1972 Summer Olympics in Munich and was preparing for the 1976 Olympics with the Oregon Track Club when he died in a car accident on May 30, 1975.

Advocate for athletes’ rights

Beyond his achievements on the track, Prefontaine was a vocal advocate for the rights of amateur athletes. He challenged the existing system, governed by the Amateur Athletic Union (AAU) that restricted athletes’ ability to earn money while maintaining their amateur status. Prefontaine defied the AAU by organizing a series of meets with a group of Finnish athletes. One of these meets, held at Marshfield High School in 1975, was where Prefontaine set his last American record.

Legendary duel at the 1972 Munich Olympics

One of Prefontaine’s most memorable moments was the 5,000m race at the 1972 Munich Olympics. In a fierce battle against Finnish runner Lasse Virén, Prefontaine showcased his indomitable spirit, finishing fourth in a race that is often considered one of the greatest duels in Olympic history. The image of Prefontaine pushing himself to the limit serves as a timeless reminder of his competitive fire.

Nike’s first signature athlete

In 1974, Prefontaine signed with Nike for $5,000—as the first runner to sign with the company, he jump-started the brand as a running shoe company. Bill Bowerman, the sports coach at the University of Oregon, also happened to be the co-founder of Nike. In 2022, a pair of Nike Oregon waffle shoes worn by the distance runner were sold for USD $163,800 on the auction site, Sothebys.com.

The Prefontaine Classic

In honor of Pre’s lasting impact on the sport, the annual Prefontaine Classic track and field meet was established in Eugene, Ore. This prestigious event attracts elite athletes from around the world and continues to be a fitting tribute to Pre’s legacy. Hayward Field, where the meet is held, holds a special place in the hearts of runners as the venue where Prefontaine achieved many of his remarkable feats.

Prefontaine is remembered not only for his athletic prowess but also for the passion, courage, and advocacy that defined his life.

Five things you should know about Steve Prefontaine, on his birthday

Steve “Pre” Prefontaine would turn 73 on Thursday (Jan 25), and the legendary runner’s enduring legacy and impact on the sport continues. From Coos Bay, Ore., Pre became one of the biggest stars in the sport during his time at the University of Oregon in the 70s, where he held seven American records from the 2,000m to the 10,000m.  Here are five facts about the iconic runner, whose achievements and words continue to inspire and resonate worldwide.

1.- Trailblazer of distance running

Prefontaine was a pioneer in distance running, known for his fearless approach and unwavering determination. He burst onto the scene in the early 1970s, and his aggressive front-running style and refusal to settle for anything but victory revolutionized distance running in the U.S. and beyond.

Prefontaine’s Olympic journey was tragically cut short when he was 24. Prefontaine competed in the 1972 Summer Olympics in Munich and was preparing for the 1976 Olympics with the Oregon Track Club when he died in a car accident on May 30, 1975.

2.- Advocate for athlete’s rights

Beyond his achievements on the track, Prefontaine was a vocal advocate for the rights of amateur athletes. He challenged the existing system, governed by the Amateur Athletic Union (AAU) that restricted athletes’ ability to earn money while maintaining their amateur status. Prefontaine defied the AAU by organizing a series of meets with a group of Finnish athletes. One of these meets, held at Marshfield High School in 1975, was where Prefontaine set his last American record.

3.- Legendary duel at the 1972 Munich Olympics

One of Prefontaine’s most memorable moments was the 5,000-meter race at the 1972 Munich Olympics. In a fierce battle against Finnish runner Lasse Virén, Prefontaine showcased his indomitable spirit, finishing fourth in a race that is often considered one of the greatest duels in Olympic history. The image of Prefontaine pushing himself to the limit serves as a timeless reminder of his competitive fire.

4.- Nike’s first signature athlete

In 1974, Prefontaine signed with Nike for $5,000—as the first runner to sign with the company, he jump-started the brand as a running shoe company. Bill Bowerman, the sports coach at the University of Oregon, also happened to be the co-founder of Nike. In 2022, a pair of Nike Oregon Waffle shoes worn by distance runner Prefontaine were sold for USD $163,800 on the auction site, Sothebys.com

5.- The Prefontaine Classic

In honor of Pre’s lasting impact on the sport, the Prefontaine Classic, an annual track and field meet, was established in Eugene, Ore. This prestigious event attracts elite athletes from around the world and continues to be a fitting tribute to Pre’s legacy. Hayward Field, where the meet is held, holds a special place in the hearts of runners as the venue where Prefontaine achieved many of his remarkable feats.

Prefontaine is remembered not only for his athletic prowess but also for the passion, courage, and advocacy that defined his life.

Stellar Field Assembled to Challenge Yared Nuguse in the NYRR Men's Wanamaker Mile

The 116th Millrose Games is now just 19 days away, as the eyes of the global athletics community will once again return to the Nike Track & Field Center at The Armory. As always, the meet will conclude with the NYRR Men’s Wanamaker Mile, a legendary race with over a century of tradition.

The Millrose Games is scheduled to take place on Sunday, February 11th.

Previously announced as the headliner for this race is defending champion Yared Nuguese, the American record holder in the mile indoors and outdoors. Nuguse has his eyes on the world record of 3:47.01, but he will have to contend with a number of the best athletes in the world if he is to win his second straight Wanamaker title, including two additional 1500m finalists from last summer’s World Championships.

“[The world record] feels like a goal that’s within my grasp of achieving.” said Nuguse. “Not only am I stronger and smarter than I was last year, but I feel like I will be able to attack this race with a lot more confidence to chase the world record. When I went to Millrose for the first time, I was just chasing the American record. So changing that mindset, just seeing how far I’ve come, it feels like a very real possibility at this point.”

The elite athletes lining up to challenge Nuguse are as follows:

-Mario Garcia Romo was last year’s runner-up, and he is the 2022 1500m champion for Spain and a two-time World Championship finalist.

-Neil Gourley is a three-time British 1500m champion, and he holds the European indoor mile record.

-George Mills placed third in the mile at the Diamond League final, moving up to third on the all-time British list, before also placing second at the NYRR 5th Avenue Mile.

-Hobbs Kessler is the reigning World Road Mile champion, and he also holds the national high school indoor mile record.

-Andrew Coscoran is an Olympian and the Irish record holder over 1500m.

-Adam Spencer of the University of Wisconsin and Australia holds the NCAA 1500m record.

-Sam Prakel is the US Road Mile champion, and he placed fourth nationally in the 1500m.

-Charles Philibert-Thiboutot is a Canadian Olympian and the 2023 NACAC 1500m champion.

The winner of the mile at the Dr. Sander Invitational this Saturday, January 27th will be added to the NYRR Wanamaker Mile field as well.

Stay tuned over the coming weeks before the 116th Millrose Games, as the world-class start lists are finalized. Top athletes already confirmed to compete include Laura Muir, Elle Purrier-St. Pierre, Dina Asher-Smith, Julien Alfred, Alicia Monson, Grant Fisher, Danielle Williams, Josh Kerr, Cooper Teare, Yaroslava Mahuchikh, Christian Coleman, Andre De Grasse, Nia Ali, Chris Nilsen, and KC Lightfoot, with even more Olympians and World Championship medalists still to come.

As always, the Millrose Games will feature the absolute best athletes in the sport, including dozens of Olympians and world champions. The Millrose Games is a World Athletics Indoor Tour Gold meet. With highest-level competition at the youth, high school, collegiate, club, and professional levels, there is truly something for everyone at the Millrose Games. 

Tickets can be purchased at https://www.millrosegames.org/ 

Faith Kipyegon revels after receiving 'beautiful' gift from Nike

Faith Kipyegon expressed her excitement after being gifted by her sponsors, Nike.

Double world record holder Faith Kipyegon has expressed her excitement after being gifted a bomber jacket by Nike, her sponsors.

The jacket has a portrait of a mother embracing her child to depict the two-time Olympic champion with her daughter and is quoted with words, ‘MOTHER STRONGER’ at the back.

At the front, one side has the Kenyan flag logo and the other side has the Nike logo. The arms of the jacket are also made of leather to showcase the good quality of the merchandise.

Expressing her gratitude on her X (Twitter) handle, the double World champion shared a snapshot showcasing her radiant smile while donning the sleek Nike bomber jacket. In the caption, she said: “A beautiful present from #NikeRunning.”

Kipyegon's words resonated with the essence of the athlete-sponsor relationship, emphasizing more than just the material aspect of the gift.

The acknowledgment underscored the profound support that sponsors like Nike provide, extending beyond the track to boost an athlete's confidence and style.

The bomber jacket, a symbol of both fashion and functionality, perfectly aligns with Nike's commitment to merging performance and aesthetics. As a global leader in athletic apparel, Nike has consistently demonstrated an understanding of athletes' multifaceted needs.

The brand's dedication to crafting gear that transcends the sporting arena to seamlessly integrate into an athlete's lifestyle is evident in the choice of this trendy yet functional gift for Kipyegon.

Kipyegon's appreciation for the thoughtful gesture serves as a testament to the symbiotic relationship between athletes and their sponsors. Beyond the tracks and competition, it's the unwavering support and thoughtful gestures that foster a sense of camaraderie and gratitude.

As Kipyegon continues to conquer new milestones in her athletic journey, she does so not only as an ambassador for her sport but also as a stylish representative of Nike's commitment to empowering athletes both on and off the field.

Cooper Teare And Weini Kelati Win 2024 USATF Cross Country Titles

Weini Kelati and Cooper Teare earned convincing victories at the 2024 USATF Cross Country Championships, held on Saturday at Pole Green Park in Mechanicsville, Va. Running just six days after setting an American record in the half marathon in Houston, Kelati took off just after 4k and destroyed the field, running 32:58.6 for the 10k course to win by 37.3 seconds — the largest margin of victory since Aliphine Tuliamuk‘s 48.2 in 2017.

Teare took a different approach, staying patient as former University of Colorado runner turned Olympic triathlete Morgan Pearson pushed the pace during the second half of the race. Teare was the only one to go with Pearson’s move at 8k and made a strong move of his own at 9k that allowed him to cruise to victory in 29:06.5. 2020 champion Anthony Rotich of the US Army was 2nd in 29:11.6 as Pearson hung on for 4th. Teare’s training partner Cole Hocker was 12th in 29:52.3.

The top six finishers in each raced earned the right to represent Team USA at the World Cross Country Championships in Belgrade, Serbia, on March 30. Kelati’s coach/agent Stephen Haas told LetsRun last week that Kelati plans to run there while Teare’s agent Isaya Okwiya said Teare’s plans are still TBD.

High school junior Zariel Macchia of Shirley, N.Y., won the women’s U20 race in 20:31.0 for the 6k course; Macchia previously won the title as a freshman in 2022. Notre Dame freshman Kevin Sanchez won the men’s U20 title in 24:07.1 for the 8k course.

Cooper Teare shows his range with impressive victory

Teare was the 2021 NCAA 5,000m champion at the University of Oregon and has shown that his range extends both up and down the distance spectrum. Teare is the NCAA mile record holder at 3:50.39 and was the 2022 US champion at 1500 and now he is the US cross country champion. That sort of range has become increasingly common on the international level but in the US, it’s rare for a 1500 guy to run USA XC, let alone win it. Teare is the first man to win US titles at both 1500 meters and cross country since John Mason in 1968, and even that comes with a caveat as the US championships were separate from the Olympic Trials back then. Before Mason, the last guy to win both was Abel Kiviat (cross country in 1913, US mile title in 1914). You all remember him.

On the women’s side, Shelby Houlihan, since banned for a doping violation, won USA XC and the US 1500 title back in 2019.

Teare’s coach Ben Thomas told Carrie Tollefson, who was calling the race for USATF.TV, that the aim of this race was just to see where his fitness was at against a top field. Clearly, it’s very good. In his first race since leaving the Bowerman Track Club after the 2023 season, Teare, wearing a bright pink undershirt beneath his Nike singlet, ran with the lead pack until Morgan Pearson began to string things out just before entering the final 2k loop. As opposed to Pearson, who was giving it all he could to drop the field, Teare looked relaxed and in control, and at 9k he eased past Pearson into the lead before dropping the hammer to win comfortably. It was a smart run and an impressive display of fitness.

Teare may also have slayed some demons from his last cross country race in 2021, when he crawled across the finish line in the final meters. Now he’s gone from 247th at NCAA XC to a national champion.

Teare’s plans for the rest of the winter are up in the air. He will run in a stacked 2-mile at Millrose on February 11 against the likes of Grant Fisher and Josh Kerr before competing at USA Indoors a week later. World Indoors could be an option if he makes the team — as could World XC, if he wants it. No matter what he chooses, Saturday’s run was a great way for Teare to kick off the Olympic year.

Weini Kelati demolishes the competition

On paper, Kelati, who runs for Under Armour’s Dark Sky Distance team in Flagstaff, was the class of this field. The only question was whether she would be recovered from racing hard at last weekend’s Houston Half Marathon, where she set the American record of 66:25. The answer was a definitive “yes” as Kelati, after running with the leaders for the first 4k, dropped a 3:05 5th kilometer to break open the field. From there, her lead would only grow to the finish line as she won by a massive 37.3 seconds over runner-up Emma Hurley.

Kelati was not at her best heading into last year’s World XC in Australia as she had missed some time in the buildup due to injury. She still managed to finish a respectable 21st overall. Her aims will be much higher for this year’s edition in Belgrade.

Kelati also made some history with her win today. She’s the first woman to win Foot Locker, NCAA, and USA cross country titles.

The Pill That Over Half the Distance Medallists Used at the 2023 Worlds

What's the deal with sodium bicarbonate?What if there was a pill, new to the market this year, that was used by more than half of the distance medalists at the 2023 World Athletics Championships? A supplement so in-demand that there was a reported black market for it in Budapest, runners buying from other runners who did not advance past the preliminary round — even though the main ingredient can be found in any kitchen?

How did this pill become so popular? Well, there are rumors that Jakob Ingebrigtsen has been taking it for years — rumors that Ingebrigtsen’s camp and the manufacturers of the pill will neither confirm nor deny.

So about this pill…does it work? Does it actually boost athletic performance? Ask a sports scientist, someone who’s studied it for more than a decade, and they’ll tell you yes.

“There’s probably four or five legal, natural supplements, if you will, that seem to have withstood the test of time in terms of the research literature and [this pill] is one of those,” says Jason Siegler, Director of Human Performance in the College of Health Solutions at Arizona State University.

But there’s a drawback to this pill. It could…well, let’s allow Luis Grijalva, who used it before finishing 4th in the World Championship 5,000m final in Budapest, to explain.

“I heard stories if you do it wrong, you chew it, you kind of shit your brains out,” Grijalva says. “And I was a little bit scared.”

The research supports that, too.

“[Gastrointestinal distress] has by far and away been the biggest hurdle for this supplement,” Siegler says.Okay, enough with the faux intrigue. If you’ve read the subtitle of this article, you know the pill we are talking about is sodium bicarbonate. Specifically, the Maurten Bicarb System, which has been available to the public since February and which has been used by some of the top teams in endurance sports: cycling juggernaut Team Jumbo-Visma and, in running, the On Athletics Club and NN Running Team. (Maurten has sponsorship or partnership agreements with all three).Some of the planet’s fastest runners have used the Maurten Bicarb System in 2023, including 10,000m world champion Joshua Cheptegei, 800m silver medalist Keely Hodgkinson, and 800m silver medalist Emmanuel Wanyonyi. Faith Kipyegon used it before winning the gold medal in the 1500m final in Budapest — but did not use it before her win in the 5,000m final or before any of her world records in the 1500m, mile, and 5,000m.

Herman Reuterswärd, Maurten’s head of communications, declined to share a full client list with LetsRun but claims two-thirds of all medalists from the 800 through 10,000 meters (excluding the steeplechase) used the product at the 2023 Worlds.

After years of trial and error, Maurten believes it has solved the GI issue, but those who have used their product have reported other side effects. Neil Gourley used sodium bicarbonate before almost every race in 2023, and while he had a great season — British champion, personal bests in the 1500 and mile — his head ached after races in a way it never had before. When Joe Klecker tried it at The TEN in March, he felt nauseous and light-headed — but still ran a personal best of 27:07.57. In an episode of the Coffee Club podcast, Klecker’s OAC teammate George Beamish, who finished 5th at Worlds in the steeplechase and used the product in a few races this year, said he felt delusional, dehydrated, and spent after using it before a workout this summer.

“It was the worst I’d felt in a workout [all] year, easily,” Beamish said.

Not every athlete who has used the Maurten Bicarb System has felt side effects. But the sport as a whole is still figuring out what to do about sodium bicarbonate.

Many athletes — even those who don’t have sponsorship arrangements with Maurten — have added it to their routines. But Jumbo-Visma’s top cyclist, Jonas Vingegaard — winner of the last two Tours de France — does not use it. Neither does OAC’s top runner, Yared Nuguse, who tried it a few times in practice but did not use it before any of his four American record races in 2023.“I’m very low-maintenance and I think my body’s the same,” Nuguse says. “So when I tried to do that, it was kind of like, Whoa, what is this? My whole body felt weird and I was just like, I either did this wrong or this is not for me.”

How sodium bicarbonate works

The idea that sodium bicarbonate — aka baking soda, the same stuff that goes in muffins and keeps your refrigerator fresh — can boost athletic performance has been around for decades.

“When you’re exercising, when you’re contracting muscle at a really high intensity or a high rate, you end up using your anaerobic energy sources and those non-oxygen pathways,” says Siegler, who has been part of more than 15 studies on sodium bicarbonate use in sport. “And those pathways, some of the byproducts that they produce, one of them is a proton – a little hydrogen ion. And that proton can cause all sorts of problems in the muscle. You can equate that to that sort of burn that you feel going at high rates. That burn, most of that — not directly, but indirectly — is coming from the accumulation of these little hydrogen ions.”

As this is happening, the kidneys produce bicarbonate as a defense mechanism. For a while, bicarbonate acts as a buffer, countering the negative effects of the hydrogen ions. But eventually, the hydrogen ions win.The typical concentration of bicarbonate in most people hovers around 25 millimoles per liter. By taking sodium bicarbonate in the proper dosage before exercise, Siegler says, you can raise that level to around 30-32 millimoles per liter.

“You basically have a more solid first line of defense,” Siegler says. “The theory is you can go a little bit longer and tolerate the hydrogen ions coming out of the cell a little bit longer before they cause any sort of disruption.”

Like creatine and caffeine, Siegler says the scientific literature is clear when it comes to sodium bicarbonate: it boosts performance, specifically during events that involve short bursts of anaerobic activity. But there’s a catch.

***

Bicarb without the cramping

Sodium bicarbonate has never been hard to find. Anyone can swallow a spoonful or two of baking soda with some water, though it’s not the most appetizing pre-workout snack. The problem comes when the stomach tries to absorb a large amount of sodium bicarbonate at once.

“You have a huge charged load in your stomach that the acidity in your stomach has to deal with and you have a big shift in the partial pressure of carbon dioxide across the gut,” Siegler says. “And that’s what gives you the cramping.”

A few years ago, Maurten was trying to solve a similar problem for marathoners trying to ingest large amounts of carbohydrates during races. The result was their carbohydrate drink, which relies on something called a hydrogel to form in the stomach. The hydrogel resists the acidity of the stomach and allows the carbohydrates to be absorbed in the intestine instead, where there is less cramping.

“We thought, okay, we are able to solve that one,” Reuterswärd says. “Could we apply the hydrogel technology to something else that is really risky to consume that could be beneficial?”

For almost four years, Maurten researched the effects of encapsulating sodium bicarbonate in hydrogels in its Swedish lab, conducting tests on middle-distance runners in Gothenburg. Hydrogels seemed to minimize the risk, but the best results came when hydrogels were paired with microtablets of sodium bicarbonate.

The result was the Maurten Bicarb System — “system,” because the process for ingesting it involves a few steps. Each box contains three components: a packet of hydrogel powder, a packet of tiny sodium bicarbonate tablets, and a mixing bowl. Mix the powder with water, let it stand for a few minutes, and sprinkle in the bicarb.The resulting mixture is a bit odd. It’s gooey. It’s gray. It doesn’t really taste like anything. It’s not quite liquid, not quite solid — a yogurt-like substance flooded with tiny tablets that you eat with a spoon but swallow like a drink.

The “swallow” part is important. Chew the tablets and the sodium bicarbonate will be absorbed before the hydrogels can do their job. Which means a trip to the toilet may not be far behind.

When Maurten launched its Bicarb System to the public in February 2023, it did not have high expectations for sales in year one.

“It’s a niche product,” Reuterswärd says. “From what we know right now, it maybe doesn’t make too much sense if you’re an amateur, if you’re just doing 5k parkruns.” 

But in March, Maurten’s product began making headlines in cycling when it emerged that it was being used by Team Jumbo-Visma, including by stars Wout van Aert and Primož Roglič. Sales exploded. Because bicarb dosage varies with bodyweight, Maurten’s system come in four “sizes.” And one size was selling particularly well.

“If you’re an endurance athlete, you’re around 60-70 kg (132-154 lbs),” Reuterswärd says. “We had a shortage with the size that corresponded with that weight…The first couple weeks, it was basically only professional cyclists buying all the time, massive amounts. And now we’re seeing a similar development in track & field.”

If there was a “Jumbo-Visma” effect in cycling, then this summer there was a “Jakob Ingebrigtsen” effect in running.To be clear: there is no official confirmation that Ingebrigtsen uses sodium bicarbonate. His agent, Daniel Wessfeldt, did not respond to multiple emails for this story. When I ask Reuterswärd if Ingebrigtsen has used Maurten’s product, he grows uncomfortable.

“I would love to be very clear here but I will have to get back to you,” Reuterswärd says (ultimately, he was not able to provide further clarification).

But when Maurten pitches coaches and athletes on its product, they have used data from the past two years on a “really good” 1500 guy to tout its effectiveness, displaying the lactate levels the athlete was able to achieve in practice with and without the use of the Maurten Bicarb System. That athlete is widely believed to be Ingebrigtsen. Just as Ingebrigtsen’s success with double threshold has spawned imitators across the globe, so too has his rumored use of sodium bicarbonate.

Grijalva says he started experimenting with sodium bicarbonate “because everybody’s doing it.” And everybody’s doing it because of Ingebrigtsen.

“[Ingebrigtsen] was probably ahead of everybody at the time,” Grijalva said. “Same with his training and same with the bicarb.”

OAC coach Dathan Ritzenhein took sodium bicarbonate once before a workout early in his own professional career, and still has bad memories of swallowing enormous capsules that made him feel sick. Still, he was willing to give it a try with his athletes this year after Maurten explained the steps they had taken to reduce GI distress.

“Certainly listening to the potential for less side effects was the reason we considered trying it,” says Ritzenhein. “I don’t know who is a diehard user and thinks that it’s really helpful, but around the circuit I know a lot of people that have said they’ve [tried] it.”

Coach/agent Stephen Haas says a number of his athletes, including Gourley, 3:56 1500 woman Katie Snowden, and Worlds steeple qualifier Isaac Updike, tried bicarb this year. In the men’s 1500, Haas adds, “most of the top guys are already using it.”

Yet 1500-meter world champion Josh Kerr was not among them. Kerr’s nutritionist mentioned the idea of sodium bicarbonate to him this summer but Kerr chose to table any discussions until after the season. He says he did not like the idea of trying it as a “quick fix” in the middle of the year.

“I review everything at the end of the season and see where I could get better,” Kerr writes in a text to LetsRun. “As long as the supplement is above board, got all the stamps of approvals needed from WADA and the research is there, I have nothing against it but I don’t like changing things midseason.”

***

So does it actually work?

Siegler is convinced sodium bicarbonate can benefit athletic performance if the GI issues can be solved. Originally, those benefits seemed confined to shorter events in the 2-to 5-minute range where an athlete is pushing anaerobic capacity. Buffering protons does no good to short sprinters, who use a different energy system during races.

“A 100-meter runner is going to use a system that’s referred to the phosphagen or creatine phosphate system, this immediate energy source,” Siegler says. “…It’s not the same sort of biochemical reaction that eventuates into this big proton or big acidic load. It’s too quick.”

But, Siegler says, sodium bicarbonate could potentially help athletes in longer events — perhaps a hilly marathon.

“When there’s short bursts of high-intensity activity, like a breakaway or a hill climb, what we do know now is when you take sodium bicarbonate…it will sit in your system for a number of hours,” Siegler says. “So it’s there [if] you need it, that’s kind of the premise behind it basically. If you don’t use it, it’s fine, it’s not detrimental. Eventually your kidneys clear it out.”Even Reuterswärd admits that it’s still unclear how much sodium bicarbonate helps in a marathon — “honestly, no one knows” — but it is starting to be used there as well. Kenya’s Kelvin Kiptum used it when he set the world record of 2:00:35at last month’s Chicago Marathon; American Molly Seidel also used it in Chicago, where she ran a personal best of 2:23:07.

Siegler says it is encouraging that Maurten has tried to solve the GI problem and that any success they experience could spur other companies to research an even more effective delivery system (currently the main alternative is Amp Human’s PR Lotion, a sodium bicarbonate cream that is rubbed into the skin). But he is waiting for more data before rendering a final verdict on the Maurten Bicarb System.

“I haven’t seen any peer-reviewed papers yet come out so a bit I’m hesitant to be definitive about it,” Siegler said.

Trent Stellingwerff, an exercise physiologist and running coach at the Canadian Sport Institute – Pacific, worked with Siegler on a 2020 paper studying the effect of sodium bicarbonate on elite rowers. A number of athletes have asked him about the the Maurten Bicarb System, and some of his marathoners have used the product. Like Siegler, he wants to see more data before reaching a conclusion.

“I always follow the evidence and science, and to my knowledge, as of yet, I’m unaware of any publications using the Maurten bicarb in a double-blind, placebo-controlled clinical trial,” Stellingwerff writes in a text to LetsRun. “So without any published data on the bicarb version, I can’t really say it does much.”

The closest thing out there right now is a British study conducted by Lewis Goughof Birmingham City University and Andy Sparks of Edge Hill University. In a test of 10 well-trained cyclists, Gough and Sparks found the Maurten Bicarb System limited GI distress and had the potential to improve exercise performance. Reuterswärd says the study, which was funded by Maurten, is currently in the review process while Gough and Sparks suggested further research to investigate their findings.

What about the runners who used sodium bicarbonate in 2023?

Klecker decided to give bicarb a shot after Maurten made a presentation to the OAC team in Boulder earlier this year. He has run well using bicarb (his 10,000 pb at The TEN) and without it (his 5,000 pb in January) and as Klecker heads into an Olympic year, he is still deciding whether the supposed benefits are worth the drawbacks, which for him include nausea and thirst. He also says that when he has taken the bicarb, his muscles feel a bit more numb than usual, which has made it more challenging for him to gauge his effort in races.

“There’s been no, Oh man I felt just so amazing today because of this bicarb,” Klecker says. “If anything, it’s been like, Oh I didn’t take it and I felt a bit more like myself.”

Klecker also notes that his wife and OAC teammate, Sage Hurta-Klecker, ran her 800m season’s best of 1:58.09 at the Silesia Diamond League on July 16 — the first race of the season in which she did not use bicarb beforehand.

A number of athletes in Mike Smith‘s Flagstaff-based training group also used bicarb this year, including Grijalva and US 5,000 champion Abdihamid Nur. Grijalva did not use bicarb in his outdoor season opener in Florence on June 2, when he ran his personal best of 12:52.97 to finish 3rd. He did use it before the Zurich Diamond League on August 31, when he ran 12:55.88 to finish 4th.“I want to say it helps, but at the same time, I don’t want to rely on it,” Grijalva says.

Almost every OAC athlete tried sodium bicarbonate at some point in 2023. Ritzenhein says the results were mixed. Some of his runners have run well while using it, but the team’s top performer, Nuguse, never used it in a race. Ritzenhein wants to continue testing sodium bicarbonate with his athletes to determine how each of them responds individually and whether it’s worth using moving forward.

That group includes Alicia Monson, who experimented with bicarb in 2023 but did not use it before her American records at 5,000 and 10,000 meters or her 5th-place finish in the 10,000 at Worlds.

“It’s not the thing that’s going to make or break an athlete,” Ritzenhein says. “…It’s a legal supplement that has the potential, at least, to help but it doesn’t seem to be universal. So I think there’s a lot more research that needs to be done into it and who benefits from it.”

The kind of research scientists like Stellingwerff want to see — double-blind, controlled clinical trials — could take a while to trickle in. But now that anyone can order Maurten’s product (it’s not cheap — $65 for four servings), athletes will get to decide for themselves whether sodium bicarbonate is worth pursuing.

“The athlete community, obviously if they feel there’s any sort of risk, they’re weighing up the risk-to-benefit ratio,” Siegler said. “The return has got to be good.”

Grijalva expects sodium bicarbonate will become part of his pre-race routine next year, along with a shower and a cup of coffee. Coffee, and the caffeine contained wherein, may offer a glimpse at the future of bicarb. Caffeine has been widely used by athletes for longer than sodium bicarbonate, and the verdict is in on that one: it works. Yet plenty of the greats choose not to use it.

Nuguse is among them. He does not drink coffee — a fact he is constantly reminded of by Ritzenhein.

“I make jokes almost every day about it,” Ritzenhein says. “His family is Ethiopian – coffee tradition and ceremony is really important to them.”

Ritzenhein says he would love it if Nuguse drank a cup of coffee sometime, but he’s not going to force it on him. Some athletes, Ritzenhein says, have a tendency to become neurotic about these sorts of things. That’s how Ritzenhein was as an athlete. It’s certainly how Ritzenhein’s former coach at the Nike Oregon Project, Alberto Salazar, was — an approach that ultimately earned Salazar a four-year ban from USADA.

Ritzenhein says he has no worries when it comes to any of his athletes using sodium bicarbonate — Maurten’s product is batch-tested and unlike L-carnitine, there is no specific protocol that must be adhered to in order for athletes to use it legally under the WADA Code. Still, there is something to be said for keeping things simple.

“Yared knows how his body feels,” Ritzenhein says. “…He literally rolls out of practice and comes to practice like a high schooler with a Eggo waffle in hand. Probably more athletes could use that kind of [approach].”

Talk about this article on our world-famous fan forum / messageboard.

Four Olympic Medalists Set to Toe the Line in the Women's 60m at the 116th Millrose Games

With just over three weeks to go until the running of the 116th Millrose Games, the excitement for this spectacular event has never been greater. One of the deepest races of the afternoon will be the Women’s 60 Meter Dash, which features no fewer than four Olympic medalists, in addition to an NCAA champion, last year’s runner-up, and more.

The 116th Millrose Games will take place at the Nike Track & Field Center at The Armory on Sunday, February 11th. 

The stellar field is as follows: 

-Dina Asher-Smith is the 2019 World Champion in the 200m. She is a two-time Olympic bronze medalist, and her 2019 gold is one of five World Championship medals that she owns. Asher-Smith holds the British records in the 60m, 100m, and 200m. 

“The Millrose Games is one of the most prestigious and historic indoor competitions in the USA, and I am looking forward to racing there for the first time,” said Asher-Smith. “I am really enjoying my new training set up in Austin, and I’m looking forward to a big year in 2024.” 

-Julien Alfred was a seven-time NCAA champion at the University of Texas. Her 60m best is not only the NCAA record, it also equals the North American record. In her first season as a professional, Alfred finished fifth in the 100m at the 2023 World Championships, representing St. Lucia. 

-English Gardner is an Olympic gold medalist on the 4x100m relay in 2016. A local favorite from New Jersey, she is the tenth-fastest woman in history in the 100m, and she won this race at the Millrose Games in 2019. 

-Briana Williams won Olympic gold on the 4x100m relay for Jamaica in 2021, and she is a two-time World Junior Champion. 

-Shashalee Forbes is an Olympic silver medalist on the 4x100m relay, and she won the 200m Jamaican championship in 2017. 

-Tamari Davis placed second in this race at last year’s Millrose Games, before winning a gold medal on the 4x100m relay at the World Championships. 

-Marybeth Sant-Price is the 60m bronze medalist at the 2022 World Indoor Championships. 

-Celera Barnes is an NACAC champion on the 4x100m relay. 

Stay tuned over the coming weeks before the 116th Millrose Games, as the world-class start lists are finalized. Top athletes already confirmed to compete include Laura Muir, Elle Purrier-St. Pierre, Yared Nuguse, Alicia Monson, Grant Fisher, Danielle Williams, Josh Kerr, Yaroslava Mahuchikh, Christian Coleman, Keni Harrison, Andre De Grasse, Nia Ali, Chris Nilsen, and KC Lightfoot, with even more Olympians and World Championship medalists still to come. 

As always, the Millrose Games will feature the absolute best athletes in the sport, including dozens of Olympians and world champions. The Millrose Games is a World Athletics Indoor Tour Gold meet. With highest-level competition at the youth, high school, collegiate, club, and professional levels, there is truly something for everyone at the Millrose Games. 

Canadian Olympian Andrea Seccafien to debut at Tokyo Marathon

After reaching the Tokyo Olympic 5,000m final in 2021, the next two years were a whirlwind for Canadian 10,000m record holder Andrea Seccafien. The 33-year-old suffered a root meniscus tear in early 2022, then a stress fracture in 2023, and at times, contemplated calling it a career to go back to school. She felt like she was missing something and had one final box to check as a runner: the marathon.

“The plan has always been to move up to the marathon,” says Seccafien. “I will be running the Tokyo Marathon on March 3.”

Seccafien told Canadian Running that she wants to be on the Canadian Olympic team for the marathon in Paris: “The Olympic standard [2:26:50] is the goal in Tokyo. I would not be running the marathon if my coach and I did not think it was possible.”

There were a lot of changes for Seccafien last year, who moved from Melbourne, Australia, to Portland, Ore., and back to Melbourne. She left Nike Bowerman Track Club in November 2023 after two years of training under coach Jerry Schumacher. She joined the group with fellow Canadian Lucia Stafford in November 2021 (who also subsequently left the club). 

Seccafien says she left Bowerman on good terms. “It wasn’t anything with Jerry; I just did not have a community in Portland or Eugene,” she says. “My life was in Australia, and not in the U.S.” Seccafien is the ninth woman to leave Bowerman Track Club in the past two years, leaving the team with only two women on their roster, according to their website.

When asked about the downfall of the Bowerman team and the timeline around Shelby Houlihan’s doping suspension, Seccafien said that Gabriela DeBues-Stafford was the only athlete who left for that reason specifically: “No one else thought that way about Shelby,” she says. “Everyone in the club has been open with each other’s decision, and I think everyone left for many different reasons.”

“When I joined, I thought running the marathon there would work with Bowerman. Jerry doesn’t have time to coach a marathoner; you’d essentially be training on your own,” says Seccafien. Schumacher took a role with the Oregon Ducks group in Eugene, Ore. (two hours from Portland) while still coaching the Bowerman group. “It’s now a totally different environment than when I joined.”

Since returning to Melbourne, Seccafien has begun working remotely with Canadian physiologist and coach Trent Stellingwerff, who also coaches Olympians Natasha Wodak and DeBues-Stafford. “I wanted to find someone willing to coach me remotely and to give me some stability in my life again,” she says. “Trent calls the shots on mileage, and I just follow his plan. Our training is based more on intensity rather than miles.”

Seccafien says she now does most of her training on her own, with her partner, Jamie, occasionally joining her on the bike. “Like everyone, I’ve started doing double threshold workouts, and Jamie, who’s an exercise physiologist, will test my blood lactate.”

Seccafien told Canadian Running that training has not been easy. “There were a lot of lows. I felt like I had retired at times,” says Seccafien. “I could not put any load on my knee for four months to recover from my meniscus surgery… I could only swim, but could not kick my legs.”

She says it was great when she was finally able to run again, but shortly after, she got a stress fracture –another huge low. “Now, I’m just trying to stay consistent and take things as they come,” she says. Seccafien is seven weeks out from the 2024 Tokyo Marathon, where she will be in the elite field alongside Chicago and London marathon champ Sifan Hassan, whom Seccafien last ran against in the 5,000m final at the Tokyo Olympics (where Hassan won gold).

Nike Alphafly 3 sells out in less than 24 hours

One of the highest-profile carbon-plated running shoes, the Nike Alphafly 3, hit Canadian stores on Jan. 4, and in 24 hours, it has already sold out online and in-store.The carbon-plated shoe Kenya’s Kelvin Kiptum wore to set the marathon world record at the 2023 Chicago Marathon is the lightest and fastest version of the Nike Alphafly to date, and many runners tried to get their hands on a pair, which is selling for CAD $375.The shoe first made an appearance as a prototype on the feet of Sifan Hassan at the 2023 London Marathon, which she won. Nike formally announced the public release of the shoe in late November, naming Thursday as the global release date.

Some run specialty stores across Canada were sold out of the shoe in a matter of minutes. Nigel Fick and Sarah Deas, the owners of Culture Athletics, an independent running store in Toronto’s east end, say they’ve never seen demand for any shoe this high. “Our men’s size range sold out in a minute, with sizes 9.5 to 11, going within seconds,” says Fick. “We had hundreds of customers refreshing the page, waiting for the 10 a.m. launch.”Deas told Canadian Running that they have been receiving emails about the Alphafly 3 for two months. “We have not seen this demand for a shoe launch since the first Alphafly in 2020–it’s been wild,” says Deas.The popularity of the Alphafly 3 is backed by the Nike’s marketing strategy, and defined by the performances of world-class athletes. But the hype around the shoe is also backed by science. Nike’s competitive advantage lies in the innovative system of speed embedded in the Alphafly 3. This proprietary combination features ZoomX foam, Air Zoom units and a carbon-fibre Flyplate, powering the Alphafly and giving distance runners a distinct edge.

The Nike Alphafly 3 is also built on the success of its predecessors, with Eliud Kipchoge achieving the seemingly impossible in the OG Alphafly, breaking the two-hour barrier at the INEOS-1:59 event in 2019. In 2022, wearing the Alphafly 2, Kipchoge lowered his world record to 2:01:09 at the Berlin Marathon.

Those looking to wear the Alphafly 3 for their spring marathon may have to wait a little longer. Culture Athletics and other independent retailers will not receive additional stock until the second colourway is released in April. 

‘This is the first time the prototype colourway of an Alphafly or Vaporfly has been made available for run specialty retailers in Canada,” Fick says, talking about the buzz of the new shoe. “This launch has been exciting for us and all of our run community.”

Shoe tech advances is the key reason why the winning time at the Paris Olympics marathon could be under two hours

Racing shoe tech advances is helping bring the sub-2 hour marathon ever closer, but will barrier finally be broken in France?

The winning marathon time at the 1924 Paris Olympics was more than 40 minutes slower than the 2:00:35 run by Kelvin Kiptum in Chicago in 2023

With shoe technology advancing by the day, an official marathon time of below two hours is seemingly just months away.

A century after the 1924 Paris Olympic men’s marathon was won by Finn Albin Stenroos in two hours, 41 minutes and 22 seconds, next year’s Games in the same city could feature the first official sub-two hour time for the distance after 2023 saw more barriers smashed.

Kenya’s double Olympic champion Eliud Kipchoge, who dipped under two hours with his unofficial Ineos challenge run in 2019, had dragged the record down to 2:01.09 in 2022.

But in October this year compatriot Kelvin Kiptum stunned the sport when the 23-year-old took more than half a minute off the great man’s mark to post 2:00.35 in Chicago to kick-start talk of when, rather than if, a legal sub-two would arrive.

That came two weeks after Ethiopia’s Tigst Assefa took more than two minutes off the women’s record with 2:11.53 - a time that would have been the men’s world record until 1967.

Talented and hard working though both champions are, the key component of their incredible times was unquestionably the latest developments in shoe technology that has made comparisons with earlier eras, even last decade, largely meaningless.

(First photo) Adidas CEO Bjorn Gulden, holds a shoe worn by Ethiopia’s Tigist Assefa when she set a new women’s world record at the Berlin Marathon.

Kipchoge’s performances opened the world’s eyes to the condensed foam, carbon-plated super shoes Nike claimed could increase running efficiency - the amount of oxygen consumed per minute - by 4 per cent.

Soon, every major race start line was awash with the trademark dayglow Nike Vaporfly and Alphafly.

Although the sport’s governing body, World Athletics, tried belatedly to rein things in with their stack height regulations in 2020, the genie was out of the bottle and it did not take long for other companies to close the gap.

Assefa ran Chicago in a new Adizero Adios Pro Evo 1 shoe, retailing at just under US$500. It conforms to the 4cm height rule but, at 138 grammes, weighs about 40 per cent less than any previous Adidas racing shoe.

The latest theory around the shoes is that the carbon plates have only a limited effect and it is the “barely-there” weight, combined with the energy-return cushioning and “rockers”, that prevents the fatiguing impact of previous thin-soled “racing flats” and allows athletes to maintain their optimum speed for longer.

Adidas says its newest shoes are “enhanced with unique technology that challenges the boundaries of racing” and highlight a foot rocker that it claims triggers forward momentum and further enhances running economy.

Nike is not about to hand over the baton just yet, however, as Kiptum achieved his record in yet another prototype, the Alphafly 3, also worn by women’s Chicago champion Sifan Hassan, who took almost five minutes off her personal best with the second-fastest women’s time ever of 2:13.44.

It was a similar story in several athletics events at the 2021 Tokyo Olympics where a combination of a fast track and revolutionary spikes produced some jaw-dropping records.

Such is the sport’s seeming obsession with times rather than races that the pressure to keep installing faster tracks and allowing ever more beneficial shoes shows no sign of abating.

The Paris Olympic athletics programme will undoubtedly produce magical moments, but it is photographs of athletes posing by their world record time on the finish line clock that usually claim the front pages.

Running Through the Night to Confront the Darkness of Substance Addiction

Ultrarunner Yassine Diboun found his own unique way to help those in recovery move through darkness together. It’s working. 

Since 2020, Yassine Diboun has made it a point each year to black out one square on his calendar with a Sharpie.

It’s a gesture to signify that on this day, typically set around the winter solstice, this 45-year-old ultrarunner and coach from Portland, Oregon, won’t run during the day, as he does most every other day of the year. Instead, he’ll watch a movie with his daughter, Farah, or cook a meal with his wife, Erica, eagerly waiting for night to fall. Because that is when the action starts.

Diboun has become a fixture in Portland’s trail running scene, a Columbia-sponsored runner and one of the most electric and positive forces in the U.S. ultrarunning scene today. He is also an athlete in active substance addiction recovery since 2004.

And here, at the confluence of endurance and recovery, is where Diboun enacts an annual tradition in Portland called Move Through Darkness. From sundown to sunup, Diboun runs through the evening, covering a route that connects city streets with trails in Forest Park while accompanied by dozens of other runners.

On December 9, Diboun will start his fourth-annual Move Through Darkness run. It may exceed 70 miles. It may not. That’s not really the point, though in some sense it is, for the more miles he runs, the more pledge-per-mile dollars he gains to funnel into future recovery programs, the very support structures that saved his own life two decades prior.

In 2009, Diboun and his wife moved to Portland, where he pursued a career in coaching. One of the first things Diboun did upon arrival was to connect with the recovery community, which led him to The Alano Club of Portland, the largest recovery support center in the United States.

Diboun’s personal history of substance addiction is circuitous and complicated—documented extensively in Trail Runner, The New York Times, Ginger Runner interviews, and others—but what’s most important to know is that it led him down a path that wasn’t his own. Alcoholics Anonymous (A.A.) and the 12-step program threw him a lifeline and he white-knuckled it to shore, reinforced by commitments to a plant-based diet and a healthy dose of body movement. (That’s code for running a ton of miles.)

Such discipline brought him to the highest levels of ultrarunning. He’s a four-time finisher of the Western States 100 Mile Endurance Run (once in the top 10), a three-time finisher of the H.U.R.T. 100, in Hawaii, and he represented the U.S. at the IAU Trail World Championships in 2015. These accolades sit beside countless ultra wins and podiums.

His success story prompted Brent Canode, executive director of the Alano Club or Portland, to reach out to Diboun in 2018 with a proposition. Diboun had, by then, teamed up with mountain athlete Willie McBride, to start Wy’East Wolfpack in 2012. The business offers group functional fitness programs, youth programs, and personal guidance to get people outdoors and on trails.

Under Canode’s leadership, the Alano Club just launched The Recovery Gym (TRG)—a CrossFit-style facility offering courses for those in recovery, and Canode saw running as a natural extension of this program. He asked Diboun to spearhead a new running portion of the gym. For Canode, though models like the 12-step program were widely available and proven effective, he found the diversity of options for community lacking beyond that.

“What we learned was that a lot of folks don’t attend 12-step programs,” Canode says. “They haven’t found a connection anywhere else, and that’s a matter of life or death for a person in recovery.”

Together, the two started regular informal runs called the Recovery Trail Running Series, which evolved into a more formalized wing of the gym: Run TRG. This program quickly took off, offering evening group runs, outings that would often end in post-run dinners and fun gatherings. The groups grew bigger each week.

“We cultivated this community for anybody in or seeking recovery from substance addiction, and it really picked up some good momentum,” Diboun says.

When the pandemic shut everything down in March 2020, including The Recovery Gym and its new Run program, regulars instantly lost the group’s connection. Many relapsed and started using substances again. A few turned to suicide, including a prospective coaching client for Diboun who had met with him just one week prior.

“I know from personal experience that life can get too overwhelming at times and you get too stressed or overwhelmed and you can’t see anything,” Diboun says. “You can’t see any hope, so you just live recklessly, helplessly. In extreme cases, life can feel not worth living anymore.”

While running one evening by headlamp, Diboun thought about the fragility of hope, the pandemic, the recent suicides, and the ever-increasing need for community. The combination of isolation and mental health decline, paired with an uptick in running popularity during the pandemic (Run TRG, once relaunched, tripled in size), created an opportunity for Diboun to leverage his visibility as both a decorated ultrarunner and someone vocal about his addiction history.

An idea was born: Move Through Darkness.

For one night, sundown to sunrise, he would organize a run to crisscross the city, connecting various trail systems and raising visibility of the mental health challenges entangled with isolation and addiction. It would take place around the winter solstice, the longest night of the year.

The initiative would serve three main purposes: First, it would be a personal pilgrimage for Diboun, a reminder of his own ongoing relationship with sobriety. Second, it would offer another way for those in recovery to come closer during difficult times. And third, the event would raise financial support for the Alano Club of Portland, which serves more than 10,000 people in recovery each year through mutual support groups like A.A., peer mentoring services, art programs, harm reduction services, and fitness-based initiatives like The Recovery Gym and Peak Recovery, Alano’s newest program, which provides free courses in split boarding, rock climbing, and mountaineering. Over the last eight years Alano has won four national awards for innovation in the behavioral health field.

December 2020 was the first-ever Move Through Darkness event. About 30 runners participated throughout the night, joining Diboun in various sections of his sinuous route. Given that the invitation was to run upwards of 100K through the night in some of the worst weather of the year, the turnout was impressive. The group eventually made their way to Portland’s Duniway Track to complete a few hours of loops, encouraged onward by music.

One of those runners that first year was Mike Grant, 47, a licensed clinical social worker from Portland. Grant has been in long-term recovery with substance addiction and understands the initial hurdles of getting out there. During the event, Grant completed his first ultra-distance run by covering 50 miles. He hasn’t missed a Move Through Darkness run since.

This year, he’ll be joining again, in large because of Diboun.

“You hang out with Yassine for any length of time, and the next thing you know you’re running further than you ever have before,” Grant says. “He’s one of those people you just feel better when you’re around.”

The Move Through Darkness route is roughly the same every year, but it always starts and ends at the Alano Club, located in Portland’s Northwest neighborhood. This first year, his daughter, Farah, ran with him from Duniway to the Alano Club, which was a particularly special moment to share.

The fundraising component is a pledge-per-mile model, where you can pay a certain dollar amount for every mile Diboun will cover. All funds go to support the Alano Club, specifically the Recovery Toolkit Series. Other recovery-focused gyms are increasingly available nationwide, but The Recovery Gym is the only CrossFit affiliate in the U.S. designed from the ground up, exclusively for individuals in recovery.

Each week, TRG offers six to eight classes free of charge to anyone in recovery. Every coach holds credentials in both CrossFit instruction and peer mentoring for substance use and mental health disorders. An original inspiration for Run TRG was the Boston Bulldog Running Club, a nonprofit established in 2015 to provide running community reinforcement for those affected by addiction and substance addiction.

According to national statistics released earlier this year, 29 percent of U.S. adults have been diagnosed with depression at some point in their lives—the highest rate since such data was measured. Suicides in the U.S. reached all-time highs in 2022, at nearly 50,000 lives—about 135 people per day lost to self-inflicted death. In 2022, 20.4 million people in the U.S. were diagnosed with substance abuse disorder (SUD).

Oregon, specifically, is rated number one in the country for illicit drug use. In 2020, Oregon had the second-highest alcohol and drug addiction rates in the country, while ranking last in treatment options.

Canode says that, after 40 years of researching addiction and effective recovery, the single most important aspect of recovery success is authentic connection to a like-minded community. That’s why both Canode and Diboun are building an all-hands-on-deck approach to recovery through running, to strengthen connections through movement.

“In recovery, we know how to grind,” he says. “We are naturally great endurance athletes. We also know how to consistently move through darkness, which is especially true in the beginning of someone’s recovery journey. It’s often not rainbows and unicorns and lots of positivity. It’s a grind. It’s grueling.”

Annalou Vincent, 42, a senior production manager at Nike, is one of the many people who have reached out to Diboun from all over the Portland community.

“Finding Yassine and Run TRG saved my life,” she says. After starting a running practice in her thirties, she started feeling better and decided to question decisions like drinking alcohol. She eventually dropped booze and became a regular at the Run TRG. Vincent has worked closely with Yassine to develop and promote Run TRG, and has joined Diboun for various legs of Move Through Darkness over the years.

“I can’t imagine my life or my sobriety without running and this program, says Vincent. “Over the years I’ve seen it change the lives of many others. Move Through Darkness is an extension of that. This program and others like it are saving lives.”

Willie McBride, Diboun’s business partner, supports Move Through Darkness each year and has witnessed its evolution and impact.

“I think people really connect with this project because they understand those dark parts of life, and how challenging they can be. Darkness comes in all different forms,” he says. “But also the very tangible act of running all night, literally putting their body out there—coming together as a group sheds light right into that darkness.”

Diboun is reminded daily of his life’s work, to remain sober and offer his endurance as a gift to others, even when it gets difficult.

“I’m coming up on 20 years sober, but I’m not cured of this,” he says. “This is something I need to keep doing and stay on the frontlines.”

With record rainfall aiming for Oregon in December, this Saturday night calls for a 58 percent chance of rain showers, with the last light at 5 P.M. and the first light around 7 A.M. That’s potentially 14 soggy hours of night running. But this forecast doesn’t cause Diboun any concern. He’s used to it, used to running for hours in the dark, used to being drenched. He’s faced that long tunnel and knows that there’s always light at the end, as long as you keep trudging forward, and best when together.

“You keep passing it on,” he says. “You keep giving it away, in order to keep it. Gratitude is a verb.”

Nike and Alberto Salazar settle $20 million lawsuit with Mary Cain over alleged abuse

On Monday, Nike, disgraced coach Alberto Salazar and distance runner Mary Cain reached a settlement in the $20 million lawsuit filed by Cain, as reported by The Oregonian.

The lawsuit accused Salazar of emotional and physical abuse towards Cain and highlighted Nike’s alleged failure to provide adequate oversight during her time with Salazar. Cain, who ran for Nike’s Oregon Project from 2012 to 2016, spoke out in 2019 about abuse within the program, exposing broader cultural issues at Nike, including a reported “boys’ club” atmosphere.

Salazar, once celebrated for coaching Olympic medallists Mo Farah, Galen Rupp and Matt Centrowitz, faced a permanent ban from working with U.S. track and field by U.S. SafeSport for alleged sexual assault and a doping scandal. Nike disbanded the Oregon Project in 2019, and Salazar’s name was removed from a building on the company’s campus following the ban.

Cain’s allegations against Salazar included controlling behavior, inappropriate comments about her body and humiliating practices, which led to depression, an eating disorder and self-harm. Nike was implicated in the lawsuit for allegedly not taking sufficient action to protect Cain, a sponsored athlete. Salazar denied the allegations, emphasizing his commitment to athletes’ well-being. Cain filed the $20 million lawsuit in 2021.

Numerous runners have come out and criticized Nike for its lack of support for female athletes. In 2018, U.S. Olympian Allyson Felix called out the brand for allegedly asking her to take a 70 per cent pay cut during her pregnancy, prompting Felix to leave Nike and join the female-powered brand Athleta before the Tokyo Olympics.