Running News Daily

Evans Chebet reveals secrets behind his remarkable marathon success

Evans Chebet has disclosed the key principles behind his remarkable marathon success, sharing insights into his disciplined training, perseverance, and the challenges that shaped his journey to global acclaim.

Former Valencia Marathon champion Evans Chebet has become a towering figure in the world of distance running, boasting an illustrious career with 30 marathons under his belt and three World Major Marathon titles to his name.

From humble beginnings in Elgeyo Marakwet County to the global stage, Chebet’s journey to the top is a shining example of determination, dedication and faith.

Reflecting on his achievements, Chebet, who has conquered courses in Boston and New York, says his success comes down to a simple but powerful mantra.

“The young upcoming athletes should exercise patience in their careers and not take shortcuts. My life story is a testament to that. I did not go past primary school, but the number of countries I have visited are numerous,” he said as per Star.

Chebet attributes much of his triumphs to unwavering discipline and a grueling training regimen.

The 35-year-old marathoner has no background in track running, focusing instead on road races from the start to provide for his family.

This unique approach was shaped by financial hardships that forced him to leave school at an early age to support his widowed mother and nine siblings.

“My father died just before I was born, leaving my mother to shoulder the burden of raising 10 children. I had to drop out of school while in Class Four and start burning charcoal to help her,” he recalled.

“Life was really hard, but I knew as a man, I had to do everything to support my family.”

Chebet’s turning point came in 2005 when his uncle, Isaac Koech, introduced him to running and bought him his first pair of training shoes.

Guided by his uncle and inspired by his late father, who had been a runner, Chebet began training with unwavering determination.

His big break came in 2006 when coach Claudio Berardelli invited him to join the Rosa camp in Kaptagat, where he honed his skills for the global stage.

“Coach Berardelli recruited me and began training me. In so many ways, he has moulded me into the man I am today,” Chebet said, acknowledging the critical role his mentor played in shaping his career.

Over the years, Chebet’s path to glory has been marked by strategic planning and meticulous preparation.

For instance, leading up to his impressive performance at the New York Marathon, he focused intensively on hill work.

“I had trained adequately before the New York race. My main area of focus was hill work and long runs. I used to do 20km to 30km of hill work every day as part of my training,” he revealed.

Despite his rigorous training and consistent results, Chebet has faced setbacks, including being overlooked for Kenya’s Olympic team.

However, he remains optimistic, using each challenge as motivation to push harder.

“It was heartbreaking not to have been included in the team for the Olympics. I know if I had been there, I would have no doubt come back home with gold,” he said.

Chebet’s career highlights include victories at the 2019 Buenos Aires Marathon, the 2020 Lake Biwa and Valencia Marathons, and back-to-back wins at the Boston Marathon in 2022 and 2023.

His win in New York in 2022 further cemented his status as a world-class athlete.

“My target next season is to win both New York and Boston. It’s something I know I am capable of, and I will work towards it,” he said, expressing his desire to continue building his legacy in 2025.

Balancing his career and family life, Chebet draws inspiration from his five children and his wife, Brillian Jepkorir, who is also an athlete.

“I hope my children will take up running in the future,” he said.

To aspiring runners, Chebet offers invaluable advice rooted in his life experience.

“Be prayerful and learn to invest wisely to secure your futures. More importantly, exercise patience and avoid shortcuts. My journey proves that success is possible even when starting from nothing."

Greeks Pitsolis and Noula win 41. Authentic Athens Marathon 2024

Charalambos Pitsolis finished first in the 41st Authentic Marathon, as he covered the 42,195 meters of the historic course in 2 hours, 18 minutes and 56 seconds.Panagiotis Karaiskos finished in second place (2:19:50) and Giorgos Benis third (2:21.40).

The first woman to finish was Stamatia Noula, who covered the distance in 2 hours, 40 minutes and 19 seconds, followed by Gloria Privilezio (2:41:58) and Panagiota Vlahaki (2:47:24).

The 41st Authentic Athens Marathon (AMA2024) kicked off on Sunday, at 09:00, with 21,000 runners expected to cover the historic route from the Marathon to the Panathenaic Stadium.

This year marks 128 years since the first marathon held during the revival of the Olympic Games.

The 41st “Athens Marathon, the Authentic” is a race inspired by the journey of the hoplite soldier who carried the message of victory to Athens after the Battle of Marathon. In the spring of 1896, in the first modern Games, athletes from five countries lined up at the Marathon bridge, at the starting point, to cross the track to the Panathenaic Stadium. The thread was first cut by the Greek athlete Spyros Louis, in a victory that went down in history symbolizing effort, overcoming physical and mental limits, as well as endurance. The presence of the experienced, also Greek runner, Harilaos Vasilakos, who finished second and together with Louis became the first two winners in the History of the Road Marathon was also important.

In its current form, it has been held since 1983, dedicated to the great Greek doctor, Balkan athlete and pacifist Grigoris Lambrakis.

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

Defending champions Morgan Beadlescomb and Annie Rodenfels return to the Abbott Dash to the Finish Line 5k

New York City Marathon weekend kicks off with a much-anticipated USATF 5 km Championships at the Abbott Dash to the Finish Line 5k on Saturday, November 2, taking place the day before the 53rd running of the TCS New York City Marathon.

The USATF 5 km Championships at the Abbott Dash to the Finish Line 5k are the 11th stop on the 2024 USATF Running Circuit. Live coverage of this year’s championships will be broadcast on USATF.TV, starting at 8:20 a.m. ET, with the men’s race going off at 8:30 a.m. and the women starting five minutes after at 8:35 a.m. 

Defending champions Morgan Beadlescomb and Annie Rodenfels return to the streets of Midtown Manhattan after winning last year’s USATF 5km Championships in their respective races. 

The former Michigan State Spartan Beadlescomb surged away from Ahmed Muhumed, Tai Dinger and Daniel Schaffer in the final stretch to win last year’s men’s title in 13:44, besting the field by a comfortable three seconds to claim his first USATF crown. 

Looking to become the first men’s repeat champion since Ben True in 2011-12 when the USATF 5 km Championships were held in Providence, R.I., Beadlescomb will take on another tough field that will feature Muhumed (second), Schaffer (fourth) and Brian Barazza (fifth) from last year’s race, as well as a handful of others with impressive credentials.

Beadlescomb could also become the first male athlete to win two USATF 5 km Championships titles at the Abbott Dash to the Finish Line 5k course, along with 2019 USATF 5 km champion Anthony Rotich making his way back into the field for the first time since winning the 2019 title.

Muhumed is the only competitor in the field that has won a USATF title this year on the USATF Running Circuit, winning the USATF 8 km Championships back in July in Kingsport, Tennessee. The USATF 8 km Championships were also the last time Muhumed raced this year. 

Sam Chelanga, Sam Prakel and Josh Thompson join Beadlescomb, Rotich and Muhumed as three more USATF national champions set to race, bringing the total to six national champions in Saturday’s field. 

Chelanga, a two-time USATF champion, will go after his first USATF national title since 2016 when he won the USATF 10 Mile title. He’s raced twice this season on the USATF Running Circuit, finishing third at the USATF 10 km Championships and fourth at the USATF 20 km Championships. 

Prakel, the 2023 USATF Road Mile champion, and Thompson, the 2020 USATF Indoor 1500 champion, are both eyeing a second national title of their own. 

Parlympian and New York native Michael Brannigan is slated to race after competing for the United States at the 2024 Paris Paralympic Games, where he came away with his second Parlympic medal in the men’s T20 1500, earning bronze to go with his 2016 gold from the Rio Games. 

Derek Johnson, Titus Winder and Kirubel Erassa will be other names to watch out for in the men’s race. 

Rodenfels earned her first USATF national title by defeating Rachel Smith by four seconds in last year’s women’s race, running 15:22. 

Rodenfels has since won another USATF national title earlier this season, winning the 2024 USATF 6 km Championship race by 13 seconds on July 13 in Canton, Ohio. 

With a win on Saturday, Rodenfels could join Weini Kelati as the only competitors to repeat as USATF 5 km champions at the Abbott Dash to the Finish Line 5k course and the sixth woman to complete consecutive national titles in the history of the USATF 5 km Championships. 

Challenging Rodenfels will be Emma Grace Hurley, who will be racing in her seventh USATF Running Circuit race this year, with her latest effort being a third-place finish at the USATF 10 km Championships in Northport, New York, on September 21. 

Hurley, who was ninth at last year’s USATF 5 km Championships, has finished as high as second place in two USATF Running Circuit races this year at the USATF 8 km Championships and the USATF Cross Country Championships. 

Susanna Sullivan and Natosha Rogers are a pair of veterans coming off great races in their recent outings looking to mix it up in the top half of the field. 

Sullivan completed this year’s Chicago Marathon as the top American, running a lifetime best of 2:21:56 to finish seventh overall, making her the 10th-fastest American marathoner in history. 

Rogers won the Medtronic Twin Cities 10 Mile in St. Paul/Minneapolis, Minnesota, on October 6, in 52:29 just two weeks after finishing second at the USATF 10 km Championships. 

Logan Jolly, Cailie Logue and Elena Hayday are other competitors entered in this year’s USATF 5 km Championships with past results on this year’s USATF Running Circuit. 

2023 Cross Country champion Katie Wasserman adds some intrigue to the field, running in her first road race since 2022.

About the USATF Running Circuit

The USATF Running Circuit is a USATF road series featuring USATF championships from one mile through marathon and consistently attracts the best American distance runners with more than $500,000 awarded in total prize money. A total of $60,000 in prize money will be awarded at the USATF 5 km Championships. 

The first ten U.S. runners earn points at each USATF Running Circuit race. For the USATF 5 km Championships, scoring is set as 15 for first, 12 for second, 10 for third, 7, 6, 5, 4, 3, 2, and 1, with those earning the most points receiving prize money at the end of the series. 

The mission of the USATF Running Circuit is to showcase, support and promote U.S. runners. Since its inception in 1995, the USATF Running Circuit and its race have provided over $7 million to U.S. Distance runners.

Loice Chemnung smashes course record at Tokyo Legacy Half Marathon

Loice Chemnung has set a new course record at the Tokyo Legacy Half Marathon leading a strong Kenyan performance.

Loice Chemnung etched her name into the record books after a stunning performance at the third edition of the Tokyo Legacy Half Marathon held on Sunday at the iconic Japan National Stadium.

The 27-year-old Kenyan long-distance runner broke the course record in style, clocking an impressive time of 1:07:27, significantly improving the previous mark and showcasing her exceptional talent.

Chemnung, who entered the race with the fastest time on paper—1:05:58, set earlier this year at the Málaga Half Marathon—lived up to expectations by leading from the front.

The 2014 World U20 5000m fifth-place finisher displayed her strength and determination as she ran a near-flawless race.

She crossed the finish line in a new course record of 1:07:27 obliterating the previous record and making her mark in the international running scene.

Her performance left a gap of almost four minutes between herself and the second-place finisher, Mao Kiyota of Japan.

Kiyota, the 2015 Asian 5000m bronze medalist, put up a valiant effort but could only manage 1:11:29, a distant second.

Meanwhile, Mongolia's Khishigsaikhan Galbadrakh rounded out the top three, clocking 1:12:12 to claim the final spot on the podium.

Chemnung’s dominance in the women's race set the tone for a thrilling day of racing but it was not just her success that stood out.

In the men's category, Kenyan runners continued their tradition of excellence. Defending champion Evans Keitany, who had won the title the previous year, saw his compatriot Amos Kurgat steal the show.

Kurgat ran a phenomenal race, clocking 59:52 and smashing the previous course record of 1:00:10, set by Vincent Kipkemoi during the inaugural race in 2022.

Kurgat’s performance was nothing short of spectacular, becoming the first man to run sub-60 minutes in the history of the event.

His victory was followed by another Kenyan, Bedan Karoki, who clocked 1:00:38 to secure second place, improving on his third-place finish from last year.

Paul Kuira, also of Kenya, came in third, crossing the line in 1:00:49. All three podium finishers managed to run faster than the previous course record, further cementing the dominance of Kenyan runners at this year's race.

Elsewhere, in Spain, Uganda’s Ezekiel Mutai won the Bilbao Half Marathon, clocking 1:01:13.

However, it was the Kenyan duo of Wilson Kiprono Too and Josphat Kiprono Menjo who grabbed headlines by finishing second and third, respectively.

Kiprono Too clocked 1:01:24, while Menjo came home in a personal best time of 1:01:28, rounding off a strong showing for Kenyan athletes on the international stage.

The women's race in Bilbao was another moment of glory for Kenya.

Purity Kajuju Gitonga, making her debut at the half marathon distance, clinched the title with an impressive time of 1:08:52.

Gitonga led a Kenyan sweep of the podium, with Sheila Cherotich finishing second in 1:10:34, and Sheila Jeruto taking third in 1:13:27.

All three athletes were racing their first half marathon and managed to dominate the field, underscoring Kenya's depth of talent in long-distance running.

Kenyans target a double hat-trick in Munich

Kenya’s elite runners target a double hat-trick at Sunday’s Generali Munich Marathon: If successful it will be the third time in a row that runners from this country take Germany’s fourth biggest marathon race.

Cosmas Birech and Shamilah Kipsiror are heading the start list with personal bests of 2:08:03 and 2:27:33 respectively.

Organizers registered a record total of over 27,000 entries from 120 countries for the 38th edition of the Generali Munich Marathon, which will start and finish next to the iconic Munich Olympic Stadium. Due to building works in the arena runners can not finish inside on the track this year. While the total figure includes races at shorter distances there will be around 6,200 marathon runners on Sunday.

A number of athletes had to cancel their start due to either injuries of visa problems. The latest withdrawal came from Dominic Nyairo of Kenya, who would have been a strong favorite on Sunday. However there is still enough talent left to produce a good race. “It is our aim to achieve winning times of sub 2:09 and sub 2:26,“ said Michael Kraus, the elite field coordinator. The weather might be challenging, but we remain optimistic to see faster winning times than last year.“

Cosmas Birech ran his personal record when he won the Rome Marathon in 2018 with 2:08:03. Rome is not known as a particularly fast course, so Birech hopes to achieve a similar time at the Generali Munich Marathon. Fellow Kenyans William Kibor and Benard Chumba are also among the favorites. Kibor has a PB of 2:08:32 from the Vienna City Marathon back in 2012 and Chumba ran 2:10:33 in Marrakech last year. All three of them are from Kaptagat and train together. “My training went very well and I feel that I am in the same kind of shape as when I ran my personal best. If the weather is good I hope to run between 2:07 and 2:09 on Sunday,“ said William Kibor at Friday’s press conference in Munich.

A marathon debutant could do very well on Sunday: Kenya’s Nehemiah Kipyegon showed very promising form recently. The 26 year-old improved his half marathon PB to 60:34 in Copenhagen last month. In the highly competitive race he finished ninth. Siyum Tola of Ethiopia is another athlete who will run his debut in the Generali Munich Marathon. He has been involved in marathons as a pacemaker and is a training partner of Milkesa Mengesha who won the Berlin Marathon two weeks ago.

In the women’s race Shamilah Kipsiror will be the main favorite. The Kenyan improved to 2:27:33 for fourth place in Rome this spring. Her half marathon PB of 67:53 indicates that there is potentially more to come, especially on a flat course like Munich. A trio of Ethiopians will most likely be her strongest rivals on Sunday. Gelane Senbete has a personal record of 2:29:54 while Gadise Negasa has run 2:30:30. Asmare Assefa could be in for a surprise and a big improvement. So far she has not run faster than 2:33:10 but the Generali Munich Marathon will be her first race outside Africa. Assefa is in the same training group with Tola and Mengesha in Addis Ababa.

“We are thrilled by the record entry which means we have a 20 percent surge compared to last year. We are proud of these figures which show that our event and the course are really popular,“ said Gernot Weigl, who runs the Generali Munich Marathon as Race Director for almost 25 years. Stronger elite fields and international media work have helped bring up the numbers recently.

Although the city of Munich benefits from the growing number of international runners the event attracts, it was Munich’s government that clouded the future of the Generali Munich Marathon. Officers of the city’s district department (Kreisverwaltungsreferat) decided to pass on the right of staging a marathon in the city to a new organizer who has never ever staged a road race. There is talk of a two-lap marathon course and it looks as if the city of Munich gambles with a successful international event that in addition keeps a legacy of the 1972 Munich Olympic Games. “I have never heard of anything like this happening to a major international marathon race,” said Gernot Weigl, who is now legally challenging the decision of the Munich district department.

More shock as Kenyan steeplechaser Clement Kemboi found dead in Iten

Kemboi, who won the 2015 All African Games, was found hanging from a tree at St.Patrick's High School, Iten.

Kenya's athletic community is once again in mourning following the tragic loss of another talented runner, Clement Kemboi on Monday.

The 32-year-old athlete was found dead, his body discovered hanging from a tree in Iten, Elgeyo Marakwet County. Elgeyo Marakwet Police Commander Peter Mulinge confirmed the incident, with Kemboi's body located in the St. Patrick’s High School Farm in Koisungur village.

The heartbreaking news comes just hours after Kenya woke up to the devastating announcement that former world U20 champion Kipyegon Bett had passed away at Tenwek Hospital in Bomet County.

Kemboi was a highly regarded middle-distance runner who excelled in the 3000m steeplechase. Born in 1992, he made his mark on the international stage when he clinched the gold medal at the 2015 All-Africa Games in Brazzaville. His talent shone brightly, and he was seen as one of the nation's rising stars in the discipline.

Kemboi achieved his personal best time of 8:10.65 in the 3000m steeplechase at the prestigious Doha Diamond League in 2016, further cementing his status as one of Kenya’s top athletes in the event.

Five mistakes new trail runners can avoid

New to trail running? Welcome to the wild side. But before you lace up and charge into the woods, let’s save you from a few rookie moves that could make your first trail race a comedy of errors.

Sure, you’ve got rugged shoes and maybe even a hydration vest, but the terrain demands more than just gear. Here are five unexpected (and often hilarious) mistakes new trail runners make—and how to avoid them.

1.- Don’t be the trail DJ

Picture this: you’re cruising through a peaceful forest, birds chirping, wind rustling the leaves… and suddenly, you hear someone blasting their playlist on speaker. (Which instantly kills that trail-joy vibe.) Sure, running to music can be motivating, but this isn’t a marathon on city streets (and even then, most people aren’t going to appreciate you sharing your tunes). Part of trail running is connecting with nature—and–fun fact–most people don’t want to hear your music wafting through the wilderness. If you need tunes, grab some earphones (safely) and keep the forest soundtrack serene.

2.- The jostle-sprint: you’re not at a track meet

We’ve all seen them—the over-excited newbie who approaches passing another runner as if they’re sprinting for Olympic gold. Here’s the thing: you’re not Josh Kerr chasing Jakob Ingebrigtsen in the 1,500m final. It’s a trail, not a track meet—trail runners tend to be a laid-back crew, and aggressively shoving past someone while you breathe down their neck like a rhino is just poor form. Slow your roll, politely announce yourself, say excuse me and ease by. You’ll pass them soon enough without making anyone feel like prey.

3.- Downplaying the downhill

Everyone dreads the uphill grind, but let’s be honest, the downhill is where the real fun (and chaos) begins. For new trail runners, it’s either full-speed-ahead with no brakes, or they lock up tight, like every step could be their last. The sweet spot is somewhere in between—and mastering that balance can be the difference between feeling like a trail wizard and wiping out on a banana peel, cartoon-style. Yes, caution is key (no one wants a surprise somersault mid-run), but being overly timid? That’ll do your pace no favours. Loosen up, spread your arms for balance and embrace the momentum, while keeping things controlled.

4.- The classic snack underestimation

Trail running requires a little more fuel than a short jaunt on the road. Think you’re fine with just water? You’re about to face a (potentially dangerous) reckoning. That 10K trail loop can take much longer than expected, especially with some rooty, rocky climbs. Proper fuelling is as essential for trail training as it is for trail races. Bring snacks—and opt for real sustenance over gels to keep your tastebuds happy (although gels are a great option if you prefer your snacks simple and squeezable). Halfway through, that peanut butter sandwich (or whatever your chosen delight) will feel like a Michelin-star meal. Make sure you overestimate your fuelling needs when you’re hitting the singletrack, and start taking in calories early and often.

5.- Thinking you’re better than the dirt

Here’s a heads-up: you’re going to get dirty. Mud, dust and puddles are part of the package. Newbies often cling to the fantasy that they’ll stay spotless. Spoiler: they won’t. At some point, you either embrace the mess or spend your run doing awkward hopscotch like you’re dodging landmines. Own it. By the end, those mud splatters will feel like badges of honour. And look at the pros—they’re not crossing the finish line looking ready for a laundry commercial, either.

Trail running isn’t just road running with more rocks. It’s its own world, with unspoken rules and quirks that make it uniquely fun. Embrace it, laugh at your own mistakes (we’ve all been there), and for the love of all that’s sacred in the woods, leave the speaker at home.

Tola and Obiri lead elite fields for New York City Marathon

Organisers of the 2024 TCS New York City Marathon have revealed a world-class line up for this year’s World Athletics Platinum Label road race on 3 November, led by defending champions Tamirat Tola and Hellen Obiri.

Since winning last year in a course record of 2:04:58, Tola won the Olympic title in Paris in a Games record of 2:06:26. What made his feat all the more impressive is that he was only drafted into the Ethiopian team two weeks before the Games, having initially been named as a reserve.

“I’m excited to defend my title in New York, especially coming off an Olympic-record marathon performance,” said Tola. “The hilly course and crowds in Paris definitely prepared me well for the bridges and spectators in New York, where maybe I can go even faster this year.”

Two-time Olympic medallist Bashir Abdi will also be one to watch; the Belgian earned silver at the recent Olympics, having taken bronze at the Tokyo Olympics in 2021 and at the 2022 World Championships.

Three past winners – all from Kenya – are also in the field: 2022 champion Evans Chebet, 2021 winner Albert Korir, and 2019 and 2017 victor Geoffrey Kamworor. Chebet has twice won the Boston Marathon, and has finished first or second in 13 marathons. Kamworor has made it on to the podium in all four of his New York Marathon appearances.

Fellow Kenyan Abel Kipchumba, who won this year’s NYC Half Marathon, will be making his New York City Marathon debut.

The US charge is led by Conner Mantz and Clayton Young, who finished eighth and ninth respectively in the Paris Olympic marathon.

Women’s Open Division

Obiri is a three-time Olympic medallist and seven-time world medallist. Last year the Kenyan became the first woman in 34 years to win both Boston and New York in the same calendar year. So far this year, she retained her Boston Marathon title and went on to earn bronze in the Olympic marathon.

“There’s no place like New York, and I am so ready to defend my title,” said Obiri. “I have been racing very well on the roads in the US, and I hope I can have another good day that sees me in contention once we enter the final stages in Central Park.”

Fellow Kenyan Sharon Lokedi, the 2022 NYC Marathon winner, will return after finishing third last year and fourth in the Olympic marathon in Paris. The Kenyan delegation will also include 2010 champion Edna Kiplagat, four-time Olympic medallist Vivian Cheruiyot, and Sheila Chepkirui, who owns the fastest personal best in the field.

Ethiopia’s Tirunesh Dibaba will make her New York City Marathon debut and is one of the world’s most accomplished long-distance runners as a three-time Olympic and 16-time world champion. She will be joined by compatriot Senbere Teferi.

Dakotah Lindwurm, the top US finisher in the marathon at the Paris Olympics, will lead the US contingent.

Elite field

WomenSheila Chepkirui (KEN) 2:17:29Tirunesh Dibaba (ETH) 2:17:56Vivian Cheruiyot (KEN) 2:18:31Senbere Teferi (ETH) 2:19:21Dera Dida (ETH) 2:19:24Edna Kiplagat (KEN) 2:19:50Eunice Chumba (BRN) 2:20:02Sharon Lokedi (KEN) 2:22:45Hellen Obiri (KEN) 2:23:10Fatima Gardadi (MAR) 2:24:12Kellyn Taylor (USA) 2:24:29Fabienne Schlumpf (SUI) 2:24:30Aliphine Tuliamuk (USA) 2:24:37Dakotah Lindwurm (USA) 2:24:40Lily Partridge (GBR) 2:25:12Jessica McClain (USA) 2:25:46Des Linden (USA) 2:25:55Tristin Van Ord (USA) 2:25:58Khishigasaikhan Galbadrakh (MGL) 2:26:32Maggie Montoya (USA) 2:28:07Katja Goldring (USA) 2:29:01Savannah Berry (USA) 2:29:13

MenEvans Chebet (KEN) 2:03:00Gabriel Geay (TAN) 2:03:00Bashir Abdi (BEL) 2:03:36Tamirat Tola (ETH) 2:03:39Geoffrey Kamworor (KEN) 2:04:23Abdi Nageeye (NED) 2:04:45Addisu Gobena (ETH) 2:05:01Abel Kipchumba (KEN) 2:06:49Albert Korir (KEN) 2:06:57Conner Mantz (USA) 2:07:47Clayton Young (USA) 2:08:00Rory Linkletter (CAN) 2:08:01Callum Hawkins (GBR) 2:08:14Ser-Od Bat-Ochir (MGL) 2:08:50Elkanah Kibet (USA) 2:09:07Noah Droddy (USA) 2:09:09Jonny Mellor (GBR) 2:09:09Jared Ward (USA) 2:09:25Colin Bennie (USA) 2:09:38Futsum Zienasellassie (USA) 2:09:40CJ Albertson (USA) 2:09:53Nico Montanez (USA) 2:09:55Yuma Morii (JPN) 2:09:59

Western States 100: Walmsley Wins a Fourth Time While Schide Rocks the Women’s Field

For hours, Katie Schide (pre-race and post-race interviews) chased ghosts. For hours, Jim Walmsley (pre-race and post-race interviews) and Rod Farvard (post-race interview) chased each other. And in the end, after 100 courageous, gutsy miles at one of the world’s most iconic ultramarathons, it was Schide and Walmsley who won a fast, dramatic 2024 Western States 100.

Schide, an American who lives in France, was on pace to break the course record until late in the race, while Americans Walmsley and Farvard battled throughout most of the second half of the race, alternating the lead as late as mile 85.

Schide’s winning time was 15:46:57, just over 17 minutes behind Courtney Dauwalter’s 2023 course record, almost an hour faster than her own time last year, and the second fastest women’s time ever. Walmsley, meanwhile, won his fourth Western States in 14:13:45, the second fastest time ever — only behind his own record of 14:09:28 that he set in 2019.

Second and third in the men’s race came down to an epic sprint finish on the track between Farvard and Hayden Hawks (pre-race and post-race interviews), who finished in 14:24:15 and 14:24:31, respectively.

In the women’s race for the podium, Fu-Zhao Xiang (pre-race and post-race interviews) finished second in 16:20:03, and Eszter Csillag (pre-race and post-race interviews) took third for the second time in a row, in 16:42:17.

Both races featured one of the deepest and most competitive fields in race history, with the men’s top five all coming in faster than last year’s winning time, and the women’s top 10 finishing just under 40 minutes faster than last year’s incredibly competitive top 10.

At 5 a.m. on Saturday, June 29, they were all among the 375 runners who began the historic route from Olympic Valley to Auburn, California, traversing 100.2 miles of trail with 18,000 feet of elevation gain and 22,000 feet of loss. After last year’s cool temperatures, the weather at this year’s race was a bit warmer, albeit with a notable lack of snow in the high country. The high temperature in Auburn was in the low 90s Fahrenheit.

A special thanks to HOKA for making our coverage of the Western States 100 possible!

2024 Western States 100 Men’s Race

In his return to the race that propelled him to the heights of global trail running and his first ultra on American soil in three years, Jim Walmsley (pre-race interview) demonstrated why he is, once again, the king of Western States. Before the race, Walmsley exuded a calmness that perhaps eluded him during his first attempts, when he attacked it with an obsessive intensity that led him to famously take a wrong turn and then dropping out in back-to-back years.

“We’ll just roll with what plays out and just kind of see what happens in the race,” he said in his pre-race interview. There’s a marked difference when compared to his remarks from his interview before the 2016 race.

What happened in the race was this: In his fourth Western States, Rod Farvard (post-race interview) had the race of his life to push Walmsley like he’d never been pushed before in his long history with the event.

Farvard — a 28-year-old from Mammoth Lakes, California, who has improved his finish each year at the race, from a DNF in 2021 to 41st place in 2022 to 11th place last year — put himself in a strong position from the start, leading a large pack of runners that included Walmsley at the top of the Escarpment, the 2,500-foot climb in the first four miles of the race. For the next 45-plus miles, Farvard remained in the top 10, part of a chase pack of American Hayden Hawks (pre-race and post-race interviews), Kiwi Dan Jones (pre-race interview), and Chinese runner Guo-Min Deng, among others.

At the Robinson Flat aid station at mile 30 — the symbolic end of the runners’ time in the high country, which features an average elevation of around 7,000 feet — Walmsley, who started the race conspicuously wearing all black, came through in 4:24 looking fast and smooth, now wearing an ice-soaked white shirt. Jones, the 2024 Tarawera 102k champion and fifth-place finisher in his Western States debut last year, and Hawks, who set the course record at February’s Black Canyons 100k after dropping out of last year’s Western States, followed about 90 seconds later. The two runners, frequent training partners, ran together frequently throughout the day, with Hawks often foregoing ice at aid stations.

After the trio of Walmsley, Hawks, and Jones went through Last Chance at mile 43 together, Walmsley put nearly two minutes on them up the climb to Devil’s Thumb. “I was with everybody at the bottom,” he said, according to the race’s official livestream.

About halfway through, at mile 49.5, the order remained the same: Walmsley in the lead with an elapsed time of 6:58, followed by Jones one minute back, Hawks two minutes back, and Farvard just over two and a half minutes back. The rest of the top 10 were last year’s 17th-place finisher Dakota Jones; 2024 Transvulcania Ultramarathon champion Jon Albon (pre-race interview), who is from the U.K. but lives in Norway; 2023 fourth-place finisher Jia-Sheng Shen (China) (pre-race interview); 2023 Canyons 100k champion Cole Watson; Western States specialist Tyler Green (pre-race interview); and Jupiter Carera (Mexico).

Then began a thrilling, chaotic second half of the race — featuring a gripping back-and-forth between Walmsley and Farvard, a wildfire near the course, a two-man river crossing, and a sprint finish on the track.

It all started when Walmsley entered Michigan Bluff at mile 55, again looking calm and in control, changing shirts and getting doused with ice. Farvard came in just behind him and left the aid station first, leading the race for the first time since the first climb up the Escarpment. The same routine took place seven miles later at Foresthill: Walmsley entering first, Farvard leaving first.

For the next 18 miles, the two runners alternated in the lead. By mile 78, they were so close that they were crossing the American River at the same time. Their battle underscored the overall depth of the field at this year’s race: At mile 80, the top five men were within 16 minutes of one another.

Around then, the 15-acre Creek Fire, which started not long before, was visible from the final quarter of the course and crews were temporarily not permitted to travel to the Green Gate aid station at mile 80 because the route to it passed close to the fire. Eventually, a reroute was established for crews to get to Green Gate and, later, after the wildfire was controlled, the regular route was reopened.

At Green Gate, Farvard came through in the lead, with Walmsley four minutes back and looking like he was hurting. It was then, perhaps, that the thought entered people’s minds: Could Farvard really take down the champ?

But Jim Walmsley is Jim Walmsley for a reason, and he again proved why he is among the world’s best. Against the ropes, facing one of his first real challenges in the race that shaped him, he delivered, entering the next aid station, Auburn Lake Trails at mile 85, more than a minute earlier than Farvard. He had made up five minutes in five miles.

Walmsley never trailed again, increasing his lead to 11 minutes by the Pointed Rocks aid station at mile 94 and then picking up his crew, including his wife, Jess Brazeau, at Robie Point to run the final mile with him. He entered the track at Placer High School to loud cheers, his loping stride still looking smooth, stopping a few steps short of the tape to wave to the crowd and raise his arms in triumph. He had done it again.

Behind him, Farvard was fading but determined to cap an extraordinary race with a second-place finish. Hawks, who had made up five minutes on Farvard in the couple miles between Pointed Rocks and Robie Point, was on the hunt, and by the time he stepped on the track, Farvard was within sight.

It was then that fans were treated to one of the most unique sights in all of ultrarunning: After 100 miles of racing, two men were sprinting against each other on a track. In the end, Farvard’s lead held, and he finished 16 seconds ahead of Hawks. He collapsed at the finish line — a fitting end to an epic performance.

Dan Jones ended a strong race with a fourth-place finish in 14:32:29, with Caleb Olson capping an impressive second half of the race — from 11th at mile 53 to fifth in 14:40:12 at the finish. All five men ran a time that would have won the race last year.

Behind Olson came Jon Albon, running 14:57:01 in his 100-mile running-race debut, followed by the surgical Tyler Green, who finished in seventh for his fourth straight top 10 finish at the race. Green’s time of 15:05:39 also marked a new men’s masters course record, breaking the 2013 Mike Morton record of 15:45:21.

Rounding out the top 10 were Jia-Sheng Shen in eighth with a time of 15:09:49, Jonathan Rea in ninth who methodically moved his way up during the last 60 miles to finish in 15:13:10; and Chris Myers in 10th in 15:18:25.

2024 Western States 100 Women’s Race

Through the high country, into and out of the canyons, and along the river of the world’s oldest 100-mile trail race, Katie Schide (pre-race and post-race interviews) raced only the ghosts of the clock and history. Smiling throughout, she seemed unaffected by the solitude and the enormity of the possibility that lay before her: to attempt to break the course record of one of the world’s most iconic trail races.

Schide, an American who lives in France, came into the race as the clear favorite, and for good reason: She finished second last year, breaking Ellie Greenwood’s previously untouchable 2012 course record by more than three minutes and losing to only Courtney Dauwalter, who broke Greenwood’s record by an astounding 78 minutes on her way to a historic Western States-Hardrock 100-UTMB triple win. Schide, winner of the 2022 UTMB and 2023 Diagonale des Fous 100 Mile, spent the last two-and-a-half months in Flagstaff, Arizona, training for Western States, winning this year’s Canyons 100k in an impressive tune-up and putting in a monster training block.

In her pre-race interview, Schide said that she had thought about ways to improve her race from last year, which perhaps should have been the first warning to her competition. The second, then, was her immediate separation from the women’s chase pack: She summited the Escarpment, a 2,500-foot climb during the first four miles, in first place and never looked back. By the first aid station — Lyon Ridge at 10 miles — she was already 12 minutes under course record pace, and by Robinson Flat at mile 30, she was 21 minutes ahead of second-place Emily Hawgood (pre-race interview), from Zimbabwe but living in the U.S.

The lead only ballooned from there. By Dusty Corners at mile 38, Schide was an incredible 26 minutes under course record pace, and though she lost a few minutes from that pace by the time she climbed up to Michigan Bluff at mile 55, her smile had not waned even slightly. She smoothly entered the iconic aid station, doused herself with ice, changed shirts, and was soon on her way. She never sat down.

Twenty-seven minutes behind her was Hawgood, looking to build on back-to-back fifth-place finishes. Eszter Csillag (pre-race and post-race interviews), a Hungarian who lives in Hong Kong, followed soon after, in the same third spot she finished in last year.

After them ran a dense pack of women: Only 16 minutes separated Hawgood in second from Lotti Brinks in 11th.

At the halfway point, the top 10 were Schide, 33 minutes up in an elapsed time of 7:26; Csillag; Hawgood; Chinese runner Fu-Zhao Xiang (pre-race and post-race interviews), the fourth-place finisher at last year’s UTMB; Lin Chen (China); American Heather Jackson, a versatile former triathlete who recently finished fifth at a competitive 200-mile gravel bike race; ultrarunning veteran Ida Nilsson (pre-race interview), a Swede living in Norway; Becca Windell, second in this year’s Black Canyon 100k; 2023 CCC winner Yngvild Kaspersen (Norway); and Rachel Drake, running her 100-mile debut.

Schide, easily identifiable in her pink shirt, maintained her large lead throughout the second half of the race, remaining calm, controlled, and upbeat throughout the tough canyon miles. By Foresthill at mile 62, she was 19 minutes ahead of course record pace and 48 minutes ahead of the second-place Xiang. Schide’s stride still looked smooth as she waved to fans and even high-fived a cameraman.

Schide’s aggressive pace eventually slowed — by Green Gate at mile 80, her lead on the course record had dissipated — but her spirits did not. After a quick sponge bath at Auburn Lake Trails aid station at mile 85, she fell behind course-record pace for the first time all day, only 15 miles remained until the finish.

Schide entered the track a couple of hours later, running with her crew and no headlamp. She would finish before dark. She stopped for a hug on the final straightaway and lifted the tape with, of course, a smile.

Xiang had methodically pulled away from Hawgood and Csillag during an incredibly strong second half to win the battle for second. Fu-Zhao Xiang finished in 16:20:03 for the third fastest time in race history. Chen, who dropped out at mile 78, was one of the few elite runners who had a DNF on this day, which was categorized by a lack of attrition in both the women’s and men’s elite races.

Eszter Csillag came in about 22 minutes behind Xiang in 16:42:17 for her second consecutive third-place finish, a 30-minute improvement from last year — a statistic that perhaps exemplifies the speed of this year’s race better than any other.

The battle for fourth and fifth was nearly as close as Farvard and Hawks’s race for second in the men’s race a couple of hours earlier.

At Pointed Rocks at mile 94, Hawgood led by barely two minutes, running hard and straight through the aid station. Kaspersen, meanwhile, was drinking Coke and made up almost a minute by Robie Point.

Emily Hawgood’s lead ultimately held, and she finished fourth in 16:48:43 to improve her finish from prior years by one spot. Yngvild Kaspersen was less than two minutes back in 16:50:39. Ida Nilsson capped a strong day to finish sixth in 16:56:52 and break Ragna Debats’s masters course record by almost 45 minutes. That means the top six women all finished in under 17 hours in a race that had only ever had three women finish under that mark — and two of them, Dauwalter and Schide, were last year.

The rest of the top 10 were Heather Jackson in seventh in 17:16:43, and, in close succession, Rachel Drake in 17:28:35, Priscilla Forgie (Canada) in 17:30:24, and Leah Yingling in 17:33:54.

The top 10 women were all faster than the 12th-fastest time in race history going into the day.

Two B.A.A. Athletes Qualify For U.S. Olympic Team Trials

The Boston Athletic Association (B.A.A.) today announced that B.A.A. High Performance Team members Annie Rodenfels and Bethany Hasz have earned spots on the starting line for the U.S. Olympic Team Trials – Track & Field, to be held later this month in Eugene, Oregon from June 21-30.

Rodenfels will compete in the women’s 3000m steeplechase (preliminary round June 24/final on June 27), while Hasz will toe the line in the women’s 5000m (preliminary round on June 21/final on June 24).

The Trials will be held at historic Hayward Field in Eugene, Oregon, with top three finishers in each event slated to qualify for the Paris Olympic Games (so long as athletes have met the Olympic standard or earned enough qualifying points).

Rodenfels’ personal best in the steeplechase is 9:25.48, set last year. She won the steeplechase at the Drake Relays this year (9:31.03), was fourth at the Boston 5K in April, and clocked 15:03.97 indoors for 5000m in December 2023. Last fall she won the USATF 5K National Championship on the roads in New York City.

Hasz is coming off a 5000m lifetime best of 15:05.80 set May 17 in winning the Drake Relays 5000m. This year she’s also recorded personal bests in the road 5K (15:30), road 10K (32:03), and mile indoors (4:39.24). She earned a bronze medal at the 2023 USATF 5K National Championships, finishing third just behind Rodenfels and Olympian Rachel Smith.

The B.A.A.’s High Performance team supports runners on their way towards making international teams, with the goal of competing at the highest level: the Olympic Games, World Athletics Championships, and Abbott World Marathon Majors. The B.A.A. is sponsored by adidas, which provides comprehensive support for the organization’s High Performance team, running club, and mass-participatory events.

B.A.A HIGH PERFORMANCE TEAM ROSTER:

Eric Hamer

Bethany Hasz

Megan Hasz

Josh Kalapos

Barry Keane

Matt McDonald

Annie Rodenfels

Abbey Wheeler

ABOUT THE BOSTON ATHLETIC ASSOCIATION (B.A.A.) 

Established in 1887, the Boston Athletic Association is a non-profit organization with a mission of promoting a healthy lifestyle through sports, especially running. The B.A.A. manages the Boston Marathon, and supports comprehensive charity, youth, and year-round programming. The 129th Boston Marathon presented by Bank of America is scheduled to take place on Monday, April 21, 2025. The Boston Marathon is part of the Abbott World Marathon Majors, along with international marathons in Tokyo, London, Berlin, Chicago, and New York City. For more information on the B.A.A., please visit www.baa.org.

Six-Time Cancer Survivor Runs a Marathon on Every Continent

“Don’t let anyone tell you what you’re capable of. That’s for you to determine.”

For the last mile of the Antarctica Marathon, Jonathan Acott played one song on repeat. Trudging through snow and icy winds on the edge of the world, the runner from Surrey, United Kingdom, listened to Tim McGraw’s hit, “Live Like You Were Dying.” It was a fitting anthem for the six-time cancer survivor in his pursuit to run a marathon on all seven continents. 

With 500 yards remaining in the race, Acott took his headphones out. He wanted to be fully present for the homestretch of the seventh marathon. Running downhill toward a small tent with a timer next to the Russian research station, the 48-year-old made his way to the finish line area, where a group of volunteers and fellow competitors cheered him on. 

His legs sore from the descent, Acott took a moment to compose himself before stepping across the finish line, completing a challenge that seemed unimaginable five years ago. “The photographers are there and they say, ‘Put your arms up!’ But I don’t want to put my arms up. That’s not how I want to celebrate,” Acott said. “I needed to stop at that moment. There’ll be other mountains, but right now I just want to stop.”

Amid the devastation caused by multiple cancers and the arduous healing process that followed, Acott transformed his life, becoming a motivational speaker, coach, and avid runner intent on chasing epic goals. For Acott, becoming a member of the Seven Continents Club—645 men and 358 women who have completed 26.2 on all seven continents—is the latest example of the runner choosing to embrace every moment.

‘If I’m moving, I’m not dead.’ 

Acott’s cancer journey began 20 years ago. In 2004, he was diagnosed with testicular cancer at 29 years old. His first relapse occurred in 2007 when doctors discovered a tumor in his chest. He relapsed again in 2013 and 2016 and underwent back-to-back retroperitoneal lymph node dissections, a surgery to remove the lymph nodes in the back of the abdomen. In 2017, he was diagnosed with bowel cancer. The following year, doctors discovered he relapsed again. His final surgery in 2018 involved removing his kidney and spleen. The spleen ruptured during the procedure, which required an emergency blood transfusion on top of chemotherapy post-operation. 

In a span of 14 years, Acott underwent numerous rounds of chemotherapy (he estimates about seven months total) and six surgeries that left his body riddled with lifelong side effects, including permanent nerve damage and hearing loss. The experience also took a heavy toll on his mental health. At his lowest, Acott suffered from suicidal ideation. Working with a psychiatrist helped him cope and reframe his perspective. 

“Life is unfair to everybody. This just happens to be it,” Acott said. “And I can do two things. I can sit there and wallow about how miserable life is, or I can accept that life is difficult and hard and challenging, and you can make the most of it.”

Since 2018, Acott has been cancer free. After the last bout of the disease, his doctors encouraged him to start walking in the recovery process. He also lost his job after being unable to work during treatment. Walking not only gave him time to process his emotions, it also gave him something to work towards. In a few months, Acott was walking up to three hours at a time. 

After spending months building up to long distances, Acott decided he wanted to be more efficient by running. “I push because if I’m moving, I’m not dead,” Acott said. “If I’m moving further each day, I am getting healthier.”

Because Acott is immunocompromised and his body takes longer to heal now, he trains every other day. He’s also battling pain most of the time from scars and neuropathy in his feet, among other ailments, and needs to run a conservative pace most of the time. “My body has been through a lot, but it’s still capable of doing so much," he said. 

Choosing to live in optimism

In the fall of 2019—15 months after his last surgery—Acott raced the Berlin Marathon as a way to celebrate his comeback. He finished his first 26.2 in 4:58:38. Shortly after, he set out to complete the seven continents challenge. 

“I chose to apply myself to making the most of my time because I don’t know how much time I have,” Acott said. “It’s a choice about how you live. You can live in fear, and I am always scared, or I can live in optimism that I’m going to have the best life I possibly can.”

The following year, he ran the Africa leg at the 2020 Marrakech Marathon in 4:45:48. In 2020, he also took up motivational speaking on top of his full-time job as the head of guest experience at a business complex. 

After COVID restrictions were lifted, he finished the 2022 Austin Marathon in 5:15:28. The same year, he completed the South America portion by finishing the Curaçao Marathon in 5:09:16, trudging through flood waters on the course. 

He ran the Asia leg with a 5:15:33 at the 2023 Dubai Marathon along a desert roadway. Last fall, he covered Australia at the 2023 Perth Marathon with a finishing time of 5:01:40. On March 21, he completed the Antarctica Marathon in 5:38:16. 

Looking back on the experience, Acott remembered his surgeon’s warning after the last procedure. The doctor told him he wouldn’t be able to complete the same physical feats he used to do before cancer. Less than two months after completing the global marathon challenge, he’s already training for his next goal—breaking four hours in the marathon. 

“Don’t let anyone tell you what you’re capable of,” Acott said. “That’s for you to determine. Find what the best version of you looks like, and make it happen.”

MORE FROM RUNNER'S WORLD ON APPLE NEWS

How to Add Hills to Your Marathon Training

Everything to know about adding inclines to training, including how often to tackle them and the best strength moves for prepping your legs.

Running a marathon is a difficult feat in and of itself. Add in a hilly course—like you’ll find in the Big Sur, Boston, New York City, or San Francisco marathons, for example—and that adds a new level of challenging. 

Having just run the Big Sur International Marathon, thanks to an invitation from the Hoka team last month, I learned the importance of incorporating hills into my marathon training cycle from Ben Rosario executive director of the HOKA Northern Arizona Elite in Flagstaff, Arizona, who was also my running coach. 

In order to prepare for the demanding elevation changes of the course, I tackled hills every week of my training. Being that I live in Eastern Pennsylvania with many rolling hills, it wasn’t hard to seek out inclines regularly. 

“You’re going to have a more enjoyable experience on race day, if you hill train throughout your marathon training,” says Rosario, whose advice rang true for me.

On race day, by mile 20, I had had enough of the hills mentally. Despite the breathtaking views of the Pacific ocean in the distance, six more miles still felt like an eternity in my head. However, I reminded myself that physically I had more to give because of the work I’d put into training, especially having pushed through so many tough climbs. I conquered the last 10K that day, and hit my marathon goal. 

So how can you add hills to your own marathon training plan? Can running hills all the time be too much? And what do you do if you don’t have access to hills? To answer these questions, we chatted with expert run coaches to find out their best tips for how to train for hilly marathons.

How Often to Incorporate Hills Into Your Marathon Training Plan

If you live in a hilly area there’s nothing wrong with running hills on your regular runs—it will only help you come race day, Rosario says. “Not the hilliest run you can find necessarily, but there is nothing wrong with having a little bit of up and down in your runs everyday,” he adds. 

If you don’t live in a hilly area, but you’re able to get to some place with hills, adding hills to your runs twice a week is smart, especially if you’re a more seasoned runner who has some base fitness. Incorporating hills into your weekly long run and speed session is a good place to start, Rosario suggests. 

For novice runners taking on a hilly marathon, who have never consistently run hills before, be careful not to take on too much too fast, as you can get injured if you add hills into your training too aggressively or too quickly, says Richelle Weeks, D.P.T., physical therapist, certified run coach, and marathoner in Ottawa, Canada. 

To make sure you don’t overdo it, Weeks advises new runners start with adding hills to one shorter run per week, until you get comfortable with climbing. Then, gradually add distance and more hills over the course of four to six weeks. “This is why I recommend a marathon training session be 20 weeks so there’s plenty of time to introduce hills,” says Weeks. 

She also recommends runners have a comfortable base of running fitness first, before tackling inclines. “Most runners who get injured training for a marathon get their injury in the first month or the last month,” Weeks says. That’s because runners often are upping too many variables at once, like frequency, volume, speed, and hills. “Build frequency and volume first to get a good base. Then add in hills or speed, one at a time,” she adds.

I have a five-mile loop from my home with four big hills involved, so I would always incorporate this loop into my weekend long run, sometimes doubling it as my distance increased over the weeks. In previous marathon training, I mainly stuck to flat paths for longer runs, but knew this wouldn’t help me train for Big Sur. While my times were slower on that loop because of the hills, I did notice the more I ran it, the more efficient I was at covering climbs. 

My weekend long run consisted of, on average, 1,200 feet of elevation gains for my 10- to 15-mile runs, reaching more than 1,500 feet for my 20-miler, which was helpful considering the Big Sur Marathon course features 2,182 feet of elevation gain. 

How to Prep for a Hilly Marathon on a Treadmill if You Don’t Live Near Hills

If you can’t find a hilly route, finding a treadmill with both incline and decline capabilities is the next best thing, says Rosario. For many runners who don’t have access to a treadmill with decline options, Weeks advises strength training to build your quadriceps, which you need strong to tackle tough descents (see moves below).

You can research the elevation changes on the course you’ll run, and simulate that on the treadmill. If you’re doing a 15-mile treadmill run, for example, Rosario suggests plugging in the course inclines based on the elevation changes. For example, if you notice your course has a 6-percent grade at mile nine that stretches for one mile, add that percent and duration into your treadmill workout. 

How to Handle Recovery Runs on Hills

It’s a good idea to keep recovery runs flat and easy during marathon training, as you want your easy runs to stay easy! If that means driving to a flat path or track, and you have the time, certainly do so, Rosario says. 

If you can’t get to a flatter area, it’s okay to have those hills on your easy runs, with one caveat: Accept that you’ll really slow down your pace. “If you’re doing a recovery run, make sure you keep it easy, and if that means stopping and walking to go up the hills to keep your heart rate low and to make it feel like a relaxed run, then walk up the hills,” says Weeks. 

For example, I ran some of the steeper hills on my recovery runs at a 10- to 12-minute mile pace, while my typical recovery pace is about a nine-minute mile. This strategy of adding hills to my recovery runs actually helped throughout the race. When the hills got long and taxing toward the end of the Big Sur course, I reminded myself to find my recovery pace and settle into it, so I could make it through the hills and feel strong for the subsequent miles.

The Garmin Forerunner 265S helped me maintain a lower effort on recovery runs, as I could keep an eye on my pace and heart rate, making sure I wasn’t exerting too much effort.

What to Do About Speed Workouts When Prepping for a Hilly Marathon

A mistake many runners make when it comes to training for a hilly marathon is tackling their hard workouts—like mile repeats or tempo runs—on the track or flat path that they’re comfortable with, Rosario says. The reason that’s an issue is because you’re not training your leg muscles to handle the demands of running hills at a harder effort.

Hill-based workouts ask more of the quads and calves and better prepare you for race day, Rosario adds, which is why speed workouts are precisely where you should incorporate hills. Just remember: “Hilly loops aren’t as cut and dry as training on a track,” he says, meaning your times are going to vary more as you run uphill and downhill, rather than sticking with a specific pace. 

If you’re doing a speed session with hills, pay attention to your effort instead of pace, Rosario says, and give the workout the same effort you would on the track. For example, if you’re doing mile repeats with hills at threshold, instead of focusing on trying to hit a specific time, focus on maintaining about a 6 to 7 on the RPE scale (that’s a hard effort, but you can still say a few words). 

Repeating the same hilly loop over and over again for those repeats will also help you see how you’re improving.

How to Strength Train for a Hilly Marathon

On average, two strength workouts a week is a good goal for most runners looking to prepare for a hilly marathon, says Weeks. Those workouts can include both uphill and downhill strength movements in each session. 

“In the classic hilly marathons like Boston and Big Sur, it’s the quads that are beat to shreds after the race,” says Rosario. That’s why it’s important to incorporate strength moves to build up the quads so they can withstand the impact.

If you’re a lower mileage runner (around 30 or fewer miles per week), you can do strength work on non-running days. High mileage runners who do two or more speed sessions per week and a long run would benefit from keeping their easy days easy and hard days hard. So Weeks suggests pairing strength work with speed days.

Form Tips for Running Hills in a Marathon

Downhills are more dangerous than the uphills, say Rosario, because they cause us to run in a way that is less efficient. “When we run up a hill, there’s no way to get up it except fairly efficiently,” he says. “You’re running in a way that’s as close to perfect [form] as possible [on the uphill].”

That said, you still want to focus on solid running form when going up an incline. Think about running with a tall posture (avoid dropping your head and shoulders), a forward lean from the ankles, and avoid overstriding by keeping your foot strike underneath you. Also, use your glutes to push off and offer power.

When running downhill, runners tend to land hard on their heels, which sends a lot of shock through and up the kinetic chain—from the heel to the legs and hips—which causes eventual soreness postrace because the body is having to violently absorb all that shock, Rosario says. 

Allow your feet to land closer to the hips, as opposed to way out in front of you in an overstride, as this creates a more gentle impact on the body, Weeks adds.

What runners need to practice, Rosarios says, is letting gravity do the work on the downhill. “You don’t want to bomb down the hill out of control, but you also don’t want to put on the brakes. You want to run as smoothly as possible down the hill,” he says. “It’s that medium effort that you want to find [running downhills] which takes time to learn and practice.”

As for accomplishing your hilly marathon: Give yourself grace, flexibility, plenty of time to train, and learn the marathon course you’ll run as best you can before race day. Marathons with a lot of inclines aren’t for the faint of heart, but now having raced one, I can say I’m proud I accomplished it. Afterall, American novelist and poet Jack Kerouac, who spent time living in a cabin at Big Sur in the 60s and traveling the United States wrote: “Because in the end, you won’t remember the time you spent working in an office or mowing the lawn. Climb that goddamn mountain.” In this case, just run it, for as long as you can. 

Meet the ultimate ultrarunning power couple

The running accomplishments of Rachel Drake and Tyler Green are astonishing on their own—but there’s far more to this pair of high-achievers than paces and race results. Drake recently earned her entry to the 2024 edition of the legendary Western States 100 with a strong win at Black Canyon Ultras 100K in Arizona, and Green finished second at the 2023 edition of Western States (and capped off his season with a sixth-place finish in the men’s race at UTMB 171K); the couple juggles demanding careers, school (Drake), coaching (Green) and family time with their one-and-a-half-year-old son, Lewis. We connected with the couple to find out how they make it work.

Drake, now 32, grew up in White Bear Lake, Minn., and the family currently lives in Green’s hometown of Portland, Ore. They will soon be moving to Salt Lake City, Utah, so Drake can begin her anesthesiology residency in the summer. The dynamic trail-running duo met at the McKenzie River 50K, and now combine their strengths in raising a family while balancing high-level running performance. Green, 40, works as a trail running coach and a high school cross country and track coach.

From Western States to World Trail Majors

The couple has similar goals for the 2024 season—they are both racing Western States on June 29, and both hope to capture another top performance at one of the World Trail Majors races, with the current plan being to run Ultra Trail Cape Town in November. The couple exemplifies flexibility in running and life—when a recent trip to run Ultra Trail Madeira was entirely derailed due to travel difficulties, they rallied, enjoying time at home instead. And when Black Canyon Ultra 100K in February was delayed several hours due to bad weather, Drake rose to the occasion.

“I’m really proud of how I handled the multiple changes in plans, I never felt stressed or perturbed,” Drake posted on Instagram after Black Canyon 100K was delayed several hours. “And I guess my ability to fall back asleep showed that my catecholamines were indeed not yet surging through my bloodstream. I think having been through medical school, graduate school and the birth of a child has really put things in perspective.”

An element of surprise

Both Green and Drake love being a part of the trail running community, and while being parents adds an element of challenge, they are finding joy in bringing Lewis to events. “Just a few weeks ago we were at the Gorge Waterfalls trail races, and it’s so fun to bring Lewis into the fold,” Drake told Canadian Running. “He was making friends and wandering around at the finish line, and it was just the best.”

While Drake is quick to express gratitude for their lives, she also acknowledges that they have their hands full. “It’s challenging to balance everything. Lewis is a super easygoing kid, but having a toddler definitely adds an element of surprise to every well-laid plan,” she says. “When we travel, the logistics are a lot more complicated, but it’s always worth it.”

Combining strengths

Drake says that, as athletes, her strengths and Green’s are quite different. “Tyler is much more of a 100-mile specialist, and I am more of a 50K specialist,but moving up in distance this year,” she says. “I think I am also more of a speed-oriented runner and Tyler is probably more of a strength runner.”

As well as being partners through life, Drake and Green share a specific dynamic in the running world—that of coach and runner. “Tyler actually coaches me, so he gives me a lot of advice,” Drake explains. “I’ll weigh in on race strategy and planning our competitive calendars, but I don’t get involved with his training, since he has a great coach.”

Drake and Green share a mutual sponsor in the backpack brand Osprey. “Rachel has partnered with Osprey for five years now, and I followed suit three years ago as I saw how positive the partnership was,” Green explains. “Our connection with Osprey runs deep; they have supported us as people first, whether that’s celebrating a great race result, jumping for joy when we shared we were expecting a baby, or caring for us through injury. We feel like our stories are interwoven.”

The brand’s commitment to sustainability and longevity in its products pairs well with the couple’s values. “I have an Osprey backpack I’ve had for 20 years, it’s still my favorite pack, and I think that tells a lot about how our values align with the company,” says Green. “The gear Osprey makes truly performs and lasts. We’re ultrarunners who work incredibly hard to keep going and going and going, and an Osprey pack on our backs reflects that process.”

Running as a new mom

Drake and Green are now parenting a toddler, and while Drake’s top-notch performance may seem remarkable so quickly after having a child, she says she wouldn’t call it a fast return. “I had a sacral stress fracture at four months postpartum and had to take time to recover from that and then build back fitness,” she says, emphasizing that the culture that celebrates “bouncing back” from postpartum rarely includes any discussion about the challenges of returning to running after giving birth.

“I nursed Lewis for a year after he was born,” she adds. “I loved nursing and it felt important to me to prioritize that. While I was nursing, I felt much more limited with my training, so I had to accept that, even though I was preparing for races that I really cared about.”

Drake’s social media captures enviable images of family, travel, running and mountains, almost always with Lewis in tow. The key to the couple’s success: “Lots of communication with each other, planning our days out and capitalizing on getting stuff done during Lewis’s nap time,” Drake says. One could safely predict fans will follow Drake’s and Green’s performances on trails and off, long after the results of this year’s Western States.

Emmanuel Korir reveals when he will make long-awaited return

Olympic 800m champion Emmanuel Korir has announced when he will return to action as he seeks to return to shape ahead of his title defense in Paris after a poor 2023 campaign.

Olympic 800m champion Emmanuel Korir will make his long return to action at the Marrakech Diamond League in Morocco on May 27.

Korir has not been in competitive action since his disappointing outing at the 2023 World Championships when he was eliminated at the heats and subsequently failed to defend his title.

The 28-year-old was just returning after a long injury layoff but found the going tough after which he went downlow perhaps to tune up for his Olympic title defense.

Nine months on and Korir will be hoping for a good outing in Marrakech where he will run in the 800m but faces stiff competition from compatriots Emmanuel Wanyonyi and Wycliffe Kinyamal.

World 800m silver medalist Wanyonyi is the man of the moment and will head into the race on confidence having shown no signs of rustiness at the Kip Keino Classic last month, when he ran a world leading time of 1:43.57 to win what was his first race of the season.

Another extra motivation for Korir will be the need to hit the Olympic qualifying time given his 1:46.78, clocked at the World Championship was out of the set standard of 1:44:70.

Korir is hoping to get back to the heights of 2022 when he won the world title in 1:43.71 which will also get him closer to his rivals ahead of the Olympics.

With new runners emerging, such as world champion Marco Arop of Canada and Wanyonyi in his absence, the 28-year-old has a lot of work on his hands to regain his old form.

Korir, who has had to deal with a calf injury, also opened his 2023 season in Morocco, starting in Rabat, where he finished eighth, before proceeding to Paris, France, only to finish 10th.

He followed that up with another eighth-place finish in Stockholm, Sweden before his poor showing at the World Championships.

Kosgei believes she can go one step further and win title in Paris

Tokyo 2020 Olympics women's marathon silver medalist Brigid Kosgei believes she can go one step further and nail the title in Paris this year. 

In an exclusive interview on Wednesday Kosgei said she is ready to annihilate the rich field of competitors in the cut-throat 42km race on her way to the winner's dais. 

The two-time world champion constitutes the starry eight-member Team Kenya marathon delegation for the Paris 2024 Olympic Games unveiled by Athletics Kenya last week. 

"I'm happy to be part of the team. The biggest dream of any athlete is to don the national colours and I'll do everything within my power to make the country proud," Kosgei remarked.

 "It's one great opportunity I cannot take for granted. Several brilliant Kenyan athletes deserved to be on board but were left out. My goal is to steer the nation to victory," she added. 

Kosgei will be gunning for the women's accolade alongside compatriots Peres Jepchirchir and Hellen Obiri. Sharon Lokedi is the reserve in the squad. 

"We have a strong team of marathoners and I'm certain we can achieve something positive results if we put our heads together," Kosgei stated. 

Her performance at the London Marathon on April 21 was, however, disappointing after she clocked two hours, 19 minutes, and two seconds to fizzle out to a disappointing fifth. 

She will, nevertheless, find comfort in her masterclass act on March 17, 2024, where she stormed to the Lisbon Half Marathon title.

Kosgei is well aware she has a lot to pan out in Paris after her inclusion in the starting lineup ahead of Lokedi ruffled some feathers, with a section of fans arguing that she ought to have been the reserve runner judging by their recent performances. 

Born on February 20, 1994, in Elgeyo-Marakwet County, Kosgei has demonstrated her gumption as a course diva since her inauguration, having bagged five World Marathon Majors. 

She gleamed to the Chicago Marathon title in 2018; and took the  2019 London Marathon gold medal, becoming the youngest woman to win the event. The feat saw her record the third-best time after Paula Radcliffe in 2005 ( 2:17:42) and Mary Keitany in 2017 ( 2:17:01).

She went on to replicate her conquering exploits at the 2019 Chicago Marathon. Her credentials were boosted further by a first-place finish at the 2020.

London Marathon and another gold medal at the  2021 Tokyo  Marathon. 

This will be her second appearance at the Olympics after wrapping up second behind Jepchirchir at the Tokyo 2020 Olympic Games and ahead of compatriots Cheruiyot and Ruth Chepng'etich.

Abdi Gelelchu and Margaret Agai took the honors at Copenhagen Marathon

With all 15,000 entries sold out in January, the Copenhagen Marathon already set a historic record since the race was born in 1980. But the elite runners were aiming for more records Sunday May 5th as they took on the newly designed, fast and flat course in near perfect marathon weather.

Edition number 43 of Copenhagen Marathon was a new breakthrough for the race with the strongest starting field ever sent out into the streets of the capital of Denmark. The female winner of the day was Margaret Agai from Kenya, who surprised the favorites and finished in 2:27.31.

“I’m very, very happy. The spectators were amazing and carried us through,” Agai said shortly afterwards and found a smile when talking about meeting the Danish crowd.

In the men’s race, favorite Gadisa Birhanu was also challenged by a strong field of favorites and was ultimately beaten by Abdi Gelelchu from Bahrain, who followed up on the surprises and crossed the finish line at Øster Allé in a winning time of 2:09.11.

“I’m very happy,” were the words that came out of the mouth of a hard-pressed winner who managed to lift his thumbs in triumph.

Last year’s female winner Rodah Chepkorir came into the race as the clear favorite with her race record from 2023 of 2:23.14. However, the 33-year-old Kenyan faced very strong competition. A total of 11 women were entered with times under 2 hours and 30 minutes. Mongolia’s Khishigsaikhan Galbadrakh surprisingly broke into the top 10 at the Tokyo Marathon this year and initially conquered the pacer and opened a small gap to Chepkorir and the other favorites. After 20 kilometers, she extended her lead to over a minute and was on course for direct Olympic qualification.

But her energy ran out and instead Agai came blowing from behind in a more measured race strategy to take the win and receive the flowers and be wrapped in the Kenyan flag.

Favorite defeat in the men’s raceIn the men’s race, expectations were high for Birhanu. The 31-year-old Ethiopian ran 2:04.59 when he won the Seville Marathon last year. The pacer was booked for a finishing time of just under 2:07 hours. It was a strong signal that the race record set by Eritrea’s Berhane Tsegay two years ago with 2:08.23 should be put to bed in the good conditions on an improved route. At the same time, it was well below the current time requirement for direct Olympic qualification of 2:08.10.

That goal was sought after early in the race when the favorite field of just under 10 runners completed 5 kilometers in 14.51. 25 seconds faster than the previous course record and also a pace well below the direct Olympic qualification requirements. It wasn’t enough for Gelelchu, but a lot of effort was put in to give the Danish audience a record.

After 25 kilometres, the front runners were still within reach of the race record. And after 35 km, a trio of Birhanu, Kenyan James Kiplagat and Abdi Gelelchu were decisively free and set the biodynamic GPS after breaking a yellow triumphal ribbon at the finish on Øster Allé.

Top-3 men and women

Women’s top three1: Margaret Agai, Kenya 2:27:312: Mercy Kwambai, Kenya 2:28,123: Alisa Vainio, Finland 2:28:21

Mens top three1: Abdi Gelelchu, Bahrain 2:09:112: Gadisa Birhanu, Ethiopia 2:09:553: Abebaw Muniye, Ethiopia 2:10:27

Course records could fall at Copenhagen Marathon this weekend

Sunday’s Copenhagen Marathon can once again boast a strong, East African dominated start field. In the women’s race, Rodah Chepkorir of Kenya is returning to the scene of her record-breaking race from last year, while Ethiopia’s Gadisha Berhanu in the men’s race holds the role of favorite.

With all 15,000 start numbers sold out as early as in January, the 44th edition of the Copenhagen Marathon has already set a record. At race day, Sunday the 5th of May, further records could as well be broken. In the women’s race, eyes are set on Rodah Chepkorir Tanui, who won last year’s edition in a race record of 2:23,14 hours. However, the 33-year-old Kenyan will be up for a tough task defending her title in the Danish capital. Among her strongest opponents is Derartu Gerefa of Ethiopia, who finished fourth at the Seville Marathon in February.

With 11 women entered with a personal best under two and a half hours, the international level of the race has never been higher. Alisa Vainio set a national record of 2:27,26 last year, and with the second pacemaker aiming for 2:26,59, the Finn will as well be targeting the Olympic entry standard (2:26,50). Another national record holder is Khishigsaikhan Galbadrakh of Mongolia, who ran 2:26,32 when finishing 8th at the Tokyo Marathon two months ago.

Birhanu of Ethiopia is the one to beatWith a personal best of 2:04,59, Gadisa Birhanu is the one to beat in the men’s race. The 31-year-old Ethiopian ran the impressive time when triumphing at the Seville Marathon last year. 10 men are entered with a personal best under 2:10 hour, among them Japan’s Tsubasa Ichiyama (2:07,41) who will have his debut on European soil. The elite field includes as well the legendary figure of Ser-Od Bat-Ochir; the 42-year-old runner has represented Mongolia at all Olympic Marathons since Athens 2004 – and at 11 (!) consecutive World Championships.

“We are thrilled to be able to present such a strong field of elite runners at this year’s Copenhagen Marathon – both men and women,” says Dorte Vibjerg, CEO of Sparta Athletics & Running.

“This is a great endorsement of Copenhagen Marathon as an organization and of Copenhagen as a city. It shows that we have the right framework for the runners to achieve something great on a beautiful, flat and fast course through Copenhagen and Frederiksberg. So if you want to see some of the world’s fastest runners unfold, Copenhagen is the place to be on Sunday.”

Pacemaker Mathew Chekwurui of Kenya is set to aim at finishing time of 2:07 hours – well below the race record of 2:08,23 set by Berhane Tsegay of Eritrea in 2022. At the same time, it’s close to the Olympic requirement of 2:06.50, so it will be exciting to see who will join that train.

The race incorporates once again the National Championships, and with deadline for Olympic qualification approaching soon, the best Danish runners are all set for fast times.

Defending champions return to defend Belfast Marathon crowns

A RECORD 5,500 runners are expected to take to the streets of Belfast on Sunday, May 5 for the sold-out Moy Park Belfast City Marathon, making it the biggest to date.

The 2023 winners, Morocco’s Mohamed Oumaarir and Kenyan Shewaye Wolde Woldemeskel, will be there to defend their respective male and female titles.

Oumaarir, who ran a time of 2:22:54 for the overall victory 12 months ago, will lead a strong contingent of international and local athletes. These include former Great Britain and Wales steeplechase representative Adam Bowden, who finished runner-up in last year’s event.

There are three interesting entries of east African origin. Former Ethiopian and now Bahrain national Aweke Ayalew finished 11th in the 2018 World Half Marathon Championships, recording a world-class time of 61 minutes and 19 seconds. More lately he clocked 2:07:12 in the 2019 Frankfurt Marathon, making him the fastest man in the field.

The Kenyan duo of Mathew Kemboi and Moses Kilmulwo also boast impressive credentials. Kemboi finished fourth in last November’s Istanbul Marathon in a time of 2:13:48, while Tuyange was 15th at the Barcelona Marathon last month in a time of 2:12:43.

Also taking to the field, will be GB’s Michael Young, who recently ran a time of 2:24:33 in December at the Valencia Marathon; William Strangeway, who finished third in the Murcia Costa Calida Marathon last year, recording a time of 2:20:32; and Welshman, Dan Nash, who won the Great Welsh Marathon on St Patrick’s Day in a time of 2:27.19.

Favorite for the first local prize is Annadale Strider Eskander Turki, who won the 2023 Moy Park Belfast City Half Marathon in a time of 1:09:10.

Dark horse here is the comeback kid Ed McGinley, who returned to the sport after an absence of nine years to win the Larne 10 Miles just over a week ago.

Conor Gallagher of St Malachy’s should not be ignored either given he was runner-up in the 2022 Belfast Marathon.

Turning to the women’s race, it will be Woldemeskel’s third time competing in Belfast, while Morocco’s Hanane Qallouj is no stranger to the Emerald Isle either, finishing sixth at the Dublin Marathon last October in a time of 2:37:20.

Others to watch out for are Qallouj’s compatriot Laila Aziza Selsouli, who finished eighth in the Marrakesh Half Marathon, and Kenya’s Beatrice Jepkemei, who recently ran 2:30:41 in the Linz Marathon.

North Belfast Harrier Gladys Ganiel heads the home challenge.

This year’s Moy Park Belfast City Marathon runners will be joined by 12,500 relay runners and another 1,200 participants in the 8-Mile Walk, all adding up to making it the biggest mass sport participation event in the north.

Ezekiel Kipkorir and Vitalyne Jemaiyo Kibii won the 21st Cracovia Marathon

Ezekiel Kipkorir and Vitalyne Jemaiyo Kibii won the 21st Cracovia Marathon. 5676 runners took to the route through the streets of Kraków.

Ezekiel Kipkorir, who achieved a time of 2:13:36, and Vitalyne Jemaiyo Kibii, who covered the royal distance of 42 km and 195 m in a time of 2:39:26, became the winners of the 21st Cracovia Marathon.

The other places on the podium were taken by Shedrack Kiptoo Kimaiyo and Vitaliy Shafar among men, and Monika Brzozowska and Beata Michałków among women. 5676 runners took off on the route "through history" from the Main Market Square.

Man Breaks World Record For Fastest Barefoot Half Marathon Run On Ice

Josef Šálek of Czechia ran 1:50:42 in freezing temperatures, wearing nothing but a pair of shorts.

Josef Šálek is the proud new Guinness World Record holder for the fastest half marathon completed barefoot on ice/snow, a feat he accomplished in 1:50:42 clad in nothing but a pair of short tights and an ecstatic grin. The Czech therapist, lecturer, and personal development coach bested the previous record of 2:16:34 set by Dutch runner Wim ‘The Iceman’ Hof in 2007.

It’s not his first world record either. In 2023, the fitness enthusiast proved his extreme abdominal strength by holding a plank for 9 hours, 38 minutes, and 47 seconds, besting the previous record by more than eight minutes. 

The new record for the fastest barefoot half marathon on ice was set on an open circuit in a valley near the highest mountain in Czechia (previously referred to as the Czech Republic), measured by a professional surveyor. 

Technically, Šálek’s preparation for the record began back in 2013, before he even became a runner. He started hosting workshops where he would walk barefoot over hot coals and glass shards. “I needed to show people how to manage their fears and lack of self-confidence in practice,” he wrote on his website. 

Then in 2017, after going through a breakup and struggling with unhealthy eating and alcohol and cigarette use, he decided to try running. It provided a distraction from his heartbreak. 

“My communication with my body developed strongly,” he wrote, “and after only a few months I had the need to run barefoot and half-body. Since then, I regularly run several tens of kilometers or marathons year-round barefoot.” 

In the two weeks leading up to his official record attempt, Šálek submerged his feet in a tub of ice everyday. The night before, the course froze over and it appeared that it wouldn’t be possible for Šálek to run that day after all, but after volunteers raked the ground, the athlete was able to embark on his mission to embrace the pain cave.

On the course, Šálek zigzagged and adapted his running pattern to keep from slipping on the ice. It was by no means easy—picture running an 8:27/mi average pace over sharp, slick ice whilst barefoot and scantily clad—but thanks to his training and mental fortitude, Šálek conquered his goal, and made it to the finish line with a broad smile on his face. The Guinness World Records official adjudicator, Pravin Patel, was on site to announce Šálek’s successful attempt and to hand him his certificate.

After his abdominal plank world record, Šálek told an interviewer, “I knew that in my case it’s not about demanding physical training, but rather about mastering the process… about my mindset.” One of the mental techniques he practiced was acceptance; he embraced the difficulty of the exercise. Making peace with the physical discomfort probably went a long way in helping him towards his new superlative on the ice as well.

Dr. Kris Sheppard explains how your shoe may be helping–or hindering–your stride

Shoe offset, also known as heel drop, refers to the difference in height between the heel and forefoot of a running shoe. This feature influences a runner’s stride and can have implications for injury susceptibility. We spoke to Dr. Kris Sheppard, a chiropractor at the Runner’s Academy in Toronto, to understand how the heel drop in your shoe may be impacting your running.

How does shoe offset affect running stride?

Low-drop shoes may have a drop of between 0 mm and 6 mm, whereas a higher-drop shoe will generally be between 8 mm and 12 mm. Sheppard explains that a lower heel-toe drop in running shoes can decrease inward knee motion (knee adduction), which has been associated with knee and hip issues in running. A lower drop can also reduce load at the patellar femoral joint (knee joint) by approximately 30 per cent.

“Some studies have shown that zero-drop shoes can encourage a midfoot strike, which was once considered to be protective overall,” says Sheppard. “And a midfoot strike can also help reduce forces on the patellar femoral joint.”

During the minimalist shoe trend, it was believed that lower-drop shoes were superior, however recent research suggests otherwise.

Is heel-striking bad?

Some experts suggest that higher-drop shoes encourage heel striking, which is thought to be “bad.” But Sheppard points out that heel striking is not actually the problem; the problem is that it usually leads to overstriding. More on that in a minute.

“Lower [drop] shoes have been shown to encourage a midfoot strike rather than a heel strike,” says Sheppard. “It is important to note that heel striking does not necessarily equate to overstriding. Interestingly, research has shown that the majority of runners, including elite runners like [former marathon world record holder Eliud] Kipchoge, actually land with their rear foot.”

Overstriding occurs when the foot and ankle land in front of the knee, rather than directly under the knee with the shin in a vertical position. “Imagine landing on a trampoline with your foot and ankle in front of your knee; this would result in a rebound backwards, regardless of the foot strike pattern,” he says. Over-striding increases horizontal braking forces in the body, which has been shown to increase the risk of injury–as well as slowing runners down.

It is worth mentioning that the new “super shoes” with carbon and spring-type components work with the heel-toe offset to drive runners faster and more efficiently toward the big toe, but this is only effective if landing on the rear foot.

Is a higher or lower offset better for your Achilles tendons? 

“Contrary to common belief, a higher drop does not increase the risk of Achilles tendon injury,” says Sheppard. “In fact, a higher drop has been shown to help with Achilles tendon pain.”

However, the body’s tissues adapt to the way they have been loaded. If a runner has always been using a higher drop shoe and suddenly switches to a lower offset, the tissues are at greater risk of injury. To mitigate this risk, a gradual transition is recommended. For example, a small change of 2 mm can be made over a period of six months by incorporating low-offset shoes into training cycles once or twice a week. This strategy can help adapt the tendons to a lower drop and reduce the risk of injury.

Should runners buy high or low-offset shoes? Are some runners better suited to one or the other?

“In general, it is not recommended to make drastic changes in the drop of the shoe you have been consistently using if it has been working well for you,” says Sheppard. “However, if a runner is prone to knee pain, a shoe with a lower shoe may be beneficial.” This means that if you buy a new shoe you haven’t worn before, make sure the new shoe’s drop isn’t significantly lower than what you’re used to–or if it is, incorporate it into your routine gradually to avoid injury.

On the other hand, Sheppard notes that if someone is susceptible to Achilles tendon issues, a higher drop may be more suitable. He adds again that making significant changes in shoe offset can increase the risk of injury, so it is important to proceed with caution and consider personal factors and injury history when selecting running shoes.

John Korir is going to run the Boston Marathon

Two-time Los Angeles Marathon champion John Korir is targeting a podium finish in the Boston Marathon after falling short last year. 

Korir said he aims to win the race scheduled for April 8 if not finish on the podium. 

 Korir, who finished 9th last year, said he believes his last year's experience will help him run away with the title.

Korir is fresh from finishing second in the Ras Al Khaimah (RAK) Half Marathon, where he clocked 58:50 minutes behind the champion Daniel Mateiko (58:45). Isaiah Lasoi (58:55) ensured an all-Kenyan podium sweep. 

“As we speak, I am more than ready to battle for the Boston title or finish on the podium. Last year, I miscalculated and ended up in the wrong position,” said Korir. 

Korir, a younger brother to former Boston Marathon champion Wesley Korir, will be seeking redemption on the course where he clocked 2:10.04 last year.

“My training is going well and I hope to secure a top position with a great time,” he said. He said RAK was a good experience for him considering he is not a half marathon runner.

“I used RAK as part of my speed work and build-up ahead of the big task in Boston and it was a great experience finishing second,” said Korir

Korir finished fourth in the Chicago Marathon, where he clocked 2:05:09. The late Kelvin Kiptum won the race in a world marathon record time of  2:00.35 followed by Benson Kipruto (2:04:02), and Dutch runner  Bashir Abdi (2:04:32). 

Korir will be making his third appearance at the Boston Marathon after debuting in 2022 when he finished third in 2:05.01 behind Benson Kipruto (2:04.24) and Ethiopia's Seif Tura (2:04.49).

“Last year, the Boston Marathon was too tough but I want to try my luck this year,” he said.

Korir, just like his brother Wesley, is remembered for winning the LA Marathon twice in a row. Wesley won in 2009 and retained the title in 2010 while the junior Korir won in 2021 before defending the title in 2022.

Mateiko looks to run in London after RAK exploits

Fresh from winning the Ras Al Khaimah (RAK) Half Marathon, Daniel Mateiko has set his focus at the London Marathon scheduled for April 21 in the United Kingdom.

Mateiko arrived in the country on Monday following his exploits in the United Arab Emirates (UAE) on Saturday.

He won the race in a world-leading time of 58:45 minutes, beating John Korir to second in a PB of 58:50 and Isaiah Lasoi to this also in a personal best of 58:55. 

“It is time to focus on the London Marathon following good results at RAK,” said Mateiko, who failed to complete the 2023 Chicago Marathon.

“I developed some challenges and failed to complete the race . This time around, I pray that all will be good at the London race,” said Mateiko.

He said he hopes to make up for his failures at the 2023 Chicago in London.

He noted that in the last eight half marathons, he has managed to run a sub-59 and this is good for his marathon career.

“I think I am improving with every race. When I first competed in RAK in 2022, I finished in position 6. Last year I was second and won the title this year,” he said.

In other races over the weekend, Kenya’s Dorine Cherop won the Castellon Marathon in Spain. Jerop won the title in 2:29.39 ahead of Irene Jerobon (2:30.51) with Aderra Minalle coming third at 2:31.24.

In men, James Kiplagat was the best Kenyan in the race after finishing second in 2:15.14 behind the Ethiopian duo of Ghebregiabhier Welldmicael Kibrom (2:07.25) and Abraham Medhanie (2:15.32).

At the Napoli Half Marathon, Kenyans dominated the races in both men and women.

In the men's race, Brian  Kwemoi won the title in 59:26 ahead of  Antony Kimtai (59:45) and Bernard Kipkurui (59:47). 

Great Britain's Emile Caress (60:01 hrs), Kenyan Gideon Kiprotich Rop  (60:28) and Charles Wanjiru (61:49) followed in that order. 

Mateiko and Gebreselama with bright future after dominant RAK wins

There were breakout victories for hitherto little known Daniel Mateiko of Kenya and Tsigie Gebreselama of Ethiopia in the Ras Al Khaimah Half Marathon in the United Arab Emirates early Saturday morning. And the imperious manner of their wins on a breezy, humid morning with a sea mist invading the latter stages suggests they both have a very bright future.

Yet the contrast in their race-winning tactics could hardly have been greater. Mateiko led from the gun, and only conceded the lead for brief periods, before outgunning his colleagues John Korir and Isaia Lasoi in the final kilometre, to win in a world leading 58min 45sec. Korir and Lasoi finished five and ten seconds behind respectively.

In contrast, Gebreselama contented herself to stay in the pack until she was ready to strike for home in the last five kilometres. Only former world record holder (64.31) and 2020 winner, colleague Ababel Yeshaneh could go with her, but that challenge didn’t last long. And such was Gebreselama’s attritional pace that by the time she crossed the line in 65.14, Yeshaneh was exactly half a minute in arrears. Jackline Sakilu of Tanzania was the surprise of the day, setting a national record of 66.05 in third place. What was no surprise was that the podium places were taken by athletes from three East African countries who share the same topography, the high altitude plateau of the Great Rift Valley.

Konstanze Klosterhalfen of Germany threatened to gatecrash that exclusive club up to the hallway point in a race, having come directly from her own training camp in Ethiopia. But, having headed the field up to 10k, which she passed in 31.09, which would have been a PB had she finished the race, she tailed off drastically and dropped out shortly afterwards, saying she did not feel well.

Olympic marathon champion, Peres Jepchirchir had been one of the favourites to win, but in the bustle of the start, someone trod on her heel and she lost around 20sec putting her shoe back on. Surprisingly for someone with her long experience, instead of working her way gradually back to the group, she shot off and rejoined them before they had completed the first kilometre. She paid for that unnecessary effort in the closing stages, and could only finish seventh in 67.19.

Gebreselama was not entirely unknown prior to today; she finished second in the world cross country championships in Australia last year. ‘That was my best performance, but today is better than that, because I won,’ she said after the race. ‘I knew I was in good shape. I think I like cross country and road running equally, but now I must prepare for the track’. In a reversal of tradition, she is leaving here for a four-month stint in an altitude training camp in the USA, before she runs the Ethiopian trials with the intent on making the Olympic team at 10,000 metres.

Having been told that there was no pacemaker in the men’s race, we wondered why Mateiko, who led from the gun kept consulting his watch and checking over his shoulder at his pursuers. Maybe he was surprised they were still there for so long, right up to the final kilometre. But having done all work, he was rewarded with a more than worthy victory, then engagingly stated that that was his intent throughout the race. ‘After finishing second last year, I promised myself to win. But the conditions were difficult; it was windy and very humid.’

Mateiko hails from Mount Elgon on the Kenya-Uganda border, but now trains in Eldoret with twice Olympic marathon champion Eliud Kipchoge under the tutelage of former steeplechaser Patrick Sang. ‘Patrick told me I was in good shape, but to be strong-minded. And Eliud is giving me advice too. I would like to have his consistency. Now my dream is to run well in the London Marathon’. If his marathon debut is as impressive as his win here today, the London crowds in April will be in for a treat.

Results, Men:

1 Daniel Mateiko KEN 58:45

2 John Korir KEN 58:50

3 Isaia Lasoi KEN 58:55

4 Gerba Dibaba ETH 59:38

5 Benard Koech KEN 59:42

6 Birhanu Legese ETH 59:43

7 Tamirat Tola ETH 59:46

8 Amos Kibiwot KEN 59:51

9 Boki Diriba ETH 60:10

10 Alphonce Simbu TAN 60:28

Women:

1 Tsigie Gebreselama ETH 65:14

2 Ababel Yeshaneh ETH 65:44

3 Jackline Sakilu TAN 66:05

4 Margaret Chelimo KEN 66:31

5 Evaline Chirchir KEN 66:36

6 Catherine Amanang’ole KEN 66:49

7 Peres Jepchirchir KEN 67:19

8 Gete Alemayehu ETH 67:25

9 Megertu Alemu ETH 69:23

10 Ashete Bekere ETH 70:03

14 Tips to Make the Most of Your Treadmill Workouts

Improve performance with your indoor workouts, thanks to this expert-backed advice.

We’re going to go out on a limb here and guess that if given the choice between an outdoor run and a treadmill session, most athletes would pick option A, no hesitation. And while there’s a lot of stigma surrounding the dreadmill—er, treadmill—there are also a lot of legit perks to relying on this tool every now and then. 

The obvious: Treadmills can help you complete scheduled workouts when weather or safety concerns kibosh outside runs, T.J. Garlatz, cross country and track and field coach at Western Washington University, and certified run coach with RunDoyen, tells Runner’s World. 

They also allow busy runners to train more consistently. For example, folks with a treadmill and kids at home can hop on the machine and bust out a workout without having to arrange childcare, Garlatz adds. Another plus: You can control key variables—namely, pace and incline—making it easy to accomplish specific workouts, like hill repeats and threshold runs. This can be especially helpful for runners who don’t live in hilly places but want to train that skill, as well as those who struggle to pace themselves. 

To boot, treadmills provide a flat, soft surface, which can make running more comfortable for people with joint pain or injuries, Kai Ng, USATF- and RRCA-certified run coach in New Jersey and New York, tells Runner’s World. 

Of course, to reap the benefits of treadmills, you need to be willing to use them in the first place, which for many runners involves overcoming the negative association they have with this oft-loathed machine. To help facilitate a more positive mindset, we tapped Garlatz and Ng for their tips for how to run on a treadmill. From beating boredom to setting paces to specific workouts to try, here’s the advice that may just tempt you to hop on the belt today. 

1. Toggle With Speed and Incline

The biggest mental block people have with the treadmill is “the monotony and boredom associated with it,” Garlatz says. And if you’re running at the same exact speed and incline for your entire treadmill workout, of course it’s going to be a mind-numbing experience. 

One easy way to shake things up? Change the pace and/or grade often throughout your workout. For example, do two minutes at a 3 percent grade, then two minutes flat, then two minutes at a 5 percent grade, then two minutes flat, then two minutes at a 7 percent grade, then two minutes flat, and repeat that pattern until you’ve completed your mileage for the day. Or, embrace the concept of Fartleks and alternate between easy, moderate, and hard paces. (Of course, there are nearly infinite ways to vary your pace and incline in one workout, these are just two examples.) 

However you choose to splice things up, expect your workout to feel a whole lot quicker. “As you’re rotating through either pace zones or incline zones, after a while, you don't realize it and 25 minutes have passed,” Garlatz says. 

2. Give Yourself Time to Find a Flow

Treadmill running (and really, any type of running) is not going to feel awesome for the first mile or two. “I don’t think anybody really enjoys the first 20 minutes,” Ng says. “No one starts running and says that this is amazing. Not even elite athletes.” 

Instead, “it takes some time to get into a flow state where everything locks in and you feel good,” he explains. Remind yourself of this fact before you start your treadmill workout so that you can better embrace the initial discomfort instead of being tempted to quit three minutes in when your legs still feel like lead. 

3. Focus on Form

Logging an easy run on the treadmill is “a great opportunity to work on good running form,” Ng says. That’s because the surface is soft and even, and there are fewer distractions compared to outdoor running, he explains. To do this, complete a body scan every five minutes. 

Here’s how: First, check your posture. Are you standing up tall? If not, imagine a balloon gently pulling the top of your head, straightening your spine, Ng says. Next, think about relaxing your shoulders, arms, and hands. Then, make sure you’re leaning slightly forward from your ankles (not your hips) and focus on pushing the belt backwards with every step, he says. 

Finally, note where on the belt you’re running. “‘The ideal place is probably the middle,” Ng says. “You don’t want to be too far back where you have to worry about falling off or you don’t want to be too far forward where it intrudes on arm swing.” 

4. Combine Outdoor Runs With Treadmill Time

The treadmill doesn’t have to be an all or nothing tool. “You can make treadmill running part of your run—it doesn’t have to be the run,” Ng says. 

What he means by this: Weather and location permitting, instead of committing to a full workout on the treadmill, which in itself can be daunting and loathsome, warm up by jogging outdoors to the gym. Once you get there, hop on the belt and run a little faster for a brief period of time (for example, go for 20 minutes at marathon pace). Then, get off and jog home at an easy pace, Ng suggests. This hybrid approach can reduce the intimidating factor of treadmill running by bookending your run with fresh air and sunshine. 

5. Recruit a Friend–or Five

Fact: “All running is better when you’ve got friends or workout buddies,” Garlatz says. Though most social runs happen outdoors, cajoling a pal or group to join you for a treadmill session (so long as you have access to a space with multiple machines in a row) can be a great way to make an otherwise loathsome workout more appealing. 

Don’t know any local people who run? Reach out to an area run club to get connected with possible treadmill buddies or sign up for Peloton to join a virtual community. 

6. Pair It With Something Positive

One surefire way to make the ‘mill more palatable is to cue up a favorite movie or TV show to watch it while you stride, Garlatz says. Consider it a treadmill-specific treat (after all, you can’t safely stream Netflix while running outdoors) and save up your most-anticipated episodes for the days when you’ll be hopping on the belt. A side benefit of this approach: By combining exercise and screen time, you can free up your schedule late in your day when you may otherwise be parked on the couch watching the tube. 

Just be sure to save this for an easy or long treadmill run where you can just zone out instead of a speed or interval-focused workout that requires more concentration. 

Oh, and speaking of concentration, if you’re streaming and striding, make sure to stay aware of your surroundings. Obviously you need to pay attention enough so you don’t fall off the treadmill, Ng says. 

Not a TV or movie buff? Lean on your go-to podcast or favorite Spotify playlist to help pass treadmill minutes. 

7. Try a Threshold Run

Outdoor threshold workouts can be a tough skill to master, considering people tend to either over or undershoot their goal pace, Garlatz explains. But on the treadmill, pacing is guaranteed: Simply input your desired speed and then resist the urge to toggle with the numbers until you’ve completed your workout. You can also pay attention to your heart rate as you go to make sure you stay within that zone. 

8. Conquer Hills

Like we mentioned, treadmills can be a great way to incorporate hill-specific training, and playing with the incline can be a surefire hack for making your workout more interesting. 

For a no-brainer hill workout, simply use the machine’s “hill run mode” (many treadmills have this) and you’ll get a workout that automatically cycles through varying incline levels, Garlatz says. 

If your treadmill doesn’t have this feature, simply adjust the incline manually. Garlatz recommends alternating between a 2, 3, and 4 percent grade. If you’re looking for a little more challenge, increase the grade to 6, 7, or 8 percent for brief bursts, though keep in mind “once you get past 6 or 7 percent, it’s honestly pretty darn steep and it makes it a little bit less enjoyable,” Garlatz warns. 

Another option: If you’re training for a specific race with known hills, look up the course elevation profile and simulate some of the climbs during your treadmill runs, Ng says. 

9. Run Intervals for Time vs Distance

The treadmill can be a great place for speed workouts, but instead of going for distance, run for time. That’s because the former can involve doing a lot of math—wait, how many tenths of a mile equals one 200-meter repeat?—which can be distracting and tedious, Ng says. Plus, if the treadmill is running continuously, sometimes it’s hard to remember exactly what distance you started a sprint at (and thus when it’s time to pump the brakes), Garlatz adds.

For a fuss-free workout, crunch the numbers ahead of time to figure out how to translate your sprint workout from distance into time. For example, if you typically run 400-meter sprints at an 8-minute mile pace, aim to run hard for 2 minutes on the treadmill at 7.5 mph.

10. Embrace 0% Grade

You may have heard the common advice to always set the treadmill to a 1 percent incline if you want to simulate running on flat ground outdoors. “The theory behind it is that because there’s no wind resistance or air resistance that you’re encountering when you’re running on a treadmill,” Garlatz explains. So, by bumping up the treadmill incline, you level the playing field, so to speak. 

But a 1 percent grade isn’t always necessary, Gartlaz caveats. In fact, he sometimes encourages athletes to leave the grade at 0 and instead run at a slightly faster pace—say, 7:50 per mile versus 8 minutes. “If you put the treadmill at 1 percent and theoretically, the effort is a little bit harder, our legs aren’t turning over as fast,” he explains. “And so if you keep the incline flat, then sometimes you’re getting a little bit more practice just turning your legs over more quickly.” This can help train your neuromuscular system to be able to maintain faster paces, which can become helpful in a race day scenario, he explains. 

11. Stay Hydrated and Cool

Unless it’s the heat of the summer, chances are you’ll sweat more during a treadmill workout compared to an outdoor session. That’s because on a treadmill, the room tends to be hotter than outside and the heat your body generates from exercise hangs around you, sort of like a hot fog, Garlatz explains. Compare that to outdoor running, where the naturally cooler temps and wind resistance help cool you as you stride, and it’s no surprise you may overheat on a treadmill. 

Combat the effects of that—namely, discomfort and diminished performance—by bringing ample hydration. Also consider propping a fan on the treadmill for mid-workout cooling. Even a little tiny fan can “go a long way,” Ng says. 

12. Don’t Trust Your Watch

PSA for all runners who use a fitness smartwatch: You can’t trust the distance and pacing data for treadmill runs. “At least for now, the GPS and indoor running mode for Garmin, for any other running watches, is just so inaccurate,” Ng says. So instead of tracking your workouts via a wrist-worn device, simply rely on what the treadmill itself reports for your distance and pace, he advises. 

13. Work on Cadence

Another way to rev up your excitement for the treadmill—plus practice your cadence—is to line-up a beats-per-minute (bpm)-specific playlist. Ng recommends striding at 150 bpm or faster, he explains. 

On Spotify or most any other music provider, search for playlists tagged under a certain bpm. A bunch of options should show up; pick one that jives with your musical tastes. Then, once you’re adequately warmed up, hit play and do your best to stride to the rhythm. 

14. Maintain Paces You’d Run Outside

Need to move a scheduled outdoor run to the treadmill? You don’t have to reinvent the wheel. “A lot of the components are really easy to mimic,” Gartlaz explains. A well-rounded run will start and end with easy running, two components Gartlaz recommends also doing on the treadmill. 

In terms of the workout itself, whatever target pace you planned for your outdoor run will likely suffice for a treadmill session, Gartlatz says. For example, if you were aiming to hold a 9-minute-per-mile pace outside, then that should be your target for the treadmill—most machines will tell you how a mile-per-hour pace corresponds to a minutes-per-mile pace, but if not, here’s a quick cheat sheet you can reference. 

For interval and threshold running, just make sure you know ahead of time which pace zones you’re targeting so you can set the treadmill accordingly. Also, don’t feel beholden to the numbers. “You definitely can run by feel and just adjust the paces up and down accordingly,” Gartlaz says.

Kelvin Kiptum: Thousands mourn marathon world record holder at funeral in Kenya

On Friday in Chepkorio, Kenya, thousands gathered for the funeral of marathon world record holder Kelvin Kiptum, who died at the age of 24 in a car accident on Feb. 11 with his coach, Gervais Hakizimana.

Kiptum will be remembered as one of the biggest rising stars in the sport for his record-breaking two-hour and 35-second run to break the world record at the 2023 Chicago Marathon.

Kiptum’s widow, Asenath Rotich, led the mourners at the funeral for the Kenyan marathon star. According to BBC Africa, she broke down when revealing that the couple had been planning a big wedding celebration in April. He had stunned the world in his short marathon career, and figures from sports and politics came to pay tribute to a man whose life had promised so much.

Kenyan president William Ruto was in attendance, as well as World Athletics president Sebastian Coe, who believed Kiptum would have become the first person to run a competitive marathon in under two hours. “It is a frustration to all of us that we won’t witness what I truly know he was capable of,” Coe told BBC Africa. “For sure he would have broken it. It would have been (Roger) Bannister and Edmund Hillary, both of them, wrapped into one.”

Kiptum was looking to better his world record time at the 2024 Rotterdam Marathon in April.

Also in attendance were notable Kenyan athletes Faith Kipyegon, former world record holder Paul Tergat, and 2022 London Marathon champion Amos Kipruto, who was one of Kiptum’s pallbearers at the service. Eliud Kipchoge did not attend as he continues to prepare for the Tokyo Marathon on March 3.

“Since he arrived… he has rewritten history,” said Tergat. “He has a legacy that we’ve never seen in this world. We are here to celebrate what he has achieved in a very short time.”

Before Kiptum became one of the world’s biggest marathon stars, he had worked as a livestock herder and trained as an electrician in Chepkorio. The government in Elgeyo-Marakwet County plans to honor the late marathoner by building an athletics stadium in his name.

RAS AL KHAIMAH HALF MARATHON IS ON SATURDAY AND IT SHOUlD BE A FAST ONE

New regime, new course, but with Olympic and world champions and the usual array of speedsters, Saturday’s Ras Al Khaimah Half Marathon is virtually assured of the sort of fast times that have been a feature of the event throughout its 17 year history, including three women’s world records.

Pride of place both on the start list and at this morning’s press conference in one of the smaller emirates in the UAE were Olympic marathon and three time world half-marathon champion, Peres Jepchirchir of Kenya, and keeping the balance in the long-term East African distance running rivalry, world marathon champion Tamirat Tola of Ethiopia heads the men’s entry. The wild card, hoping to gatecrash the party is Konstanze Klosterhalfen of Germany, who surprised the East Africans when she beat a dozen of them to win her debut half-marathon in Valencia in 2022.

Jepchirchir may neither be the fastest marathoner or half-marathoner among current women long distance runners, but she knows how to win races, an asset far more valuable than fast times. In the seven months between late August 2021 and mid-April 2022, she won the Olympic, New York and Boston Marathons, a rare collective achievement. In her comeback marathon following an injury, she finished third in last year’s London Marathon. And she has won 12 of her 16 half-marathons. She is loath to admit her plans yet, but this RAK ‘half’ is perfectly scheduled as a springboard, to going back to London in April, to upgrade that third place.

Tola was similarly annoyed that an injury preventing him successfully defending his 2022 world marathon title in Budapest last summer, but a speedy recovery saw him break the long-standing New York Marathon record with 2.04.58 three months later. He is one of the few elites to be making his debut in the RAK ‘half’ and the scale of his task may be judged by the fact that on paper there are 15 men faster than his best of 59.37 set seven years ago in Prague. But he suggested that is due for drastic revision. ‘I’d like to think I can do under 59 minutes if the race turns out to be fast,’ he said at the press conference. Fastest man in the field is Daniel Mateiko of Kenya with 58.26, but his colleague Benard(sic) Kibet has the advantage of having won last year in 58.45.

Klosterhalfen, ‘Koko’ to her pals may prove to be not only the wild card, but the joker in the pack in the women’s race. A world bronze medallist on the track and European 5000 metres champion, the German called a halt to her summer season last year when a foot injury caused her to reassess her career. She had changed her shoe sponsor, left her coach and long-term training venue in the USA already. She then switched again and has teamed up with Gary Lough, latter-day coach to Mo Farah and spouse of former world record holder Paula Radcliffe (here in RAK as a TV commentator). Klosterhalfen has also switched her altitude training venue to Addis Ababa, where she has just spent six weeks, coming directly to here. ‘Road running is still a bit of an adventure for me’, she said this morning. ‘I still want to run on the track, but I want to more road races’.

The roll-call of winners since the race began in 2007 is a ‘Who’s Who’ of distance running over the last two decades; beginning with Sammy Wanjiru and Berhane Adere in the inaugural race, via luminaries such as Patrick Makau, Geoffrey Mutai, Elvan Abeylegesse, Mary Keitany, Geoffrey Kamworor, Lelisa Desisa, Samson Kandie and Hellen Obiri. Add to that Jepchirchir herself who won in 2017 in a then world record of 65min 06sec.

The promoters of the successful marathon down the road in Dubai have been invited this year to give the RAK ‘half’ a makeover, and they began by introducing a 10k race for locals and altering the half-marathon course. ‘It’s faster and better than any route before here in Ras Al Khaimah; we’ve cut out some of the sharp turns,’ said race director Peter Connerton, ‘so we’re hoping for at least similar times and hopefully better. But with a couple of good races into the bargain’.

ELITE CONTENDERS

MEN

Daniel MateikoKEN58:26

Kennedy KimutaiKEN58:28

Seifu TuraETH58:36

Amdework Walelegn ETH 58:40

Benard Kibet KoechKEN58:45

Alex Korio KEN 58:51

Birhanu Legese ETH 58:59

Haftu Teklu ETH 59:06

Tamirat TolaETH59:37

WOMEN

Ababel YeshanehETH64:31

Margaret KipkemboiKEN64:46

Peres JepchirchirKEN65:06

Catherine Amanang’ole KEN 65:39

Konstanze KlosterhalfenGER65:41

Tsigie Gebreselama ETH65:46

Evaline ChirchirKEN66:01

Vivian Kiplagat KEN 66:07

Yalemget YaregalETH66:27

Konstanze Klosterhalfen is running the RAK Half Marathon

Konstanze Klosterhalfen is one of the few Europeans who have successfully challenged East African superiority in long distance running in recent years; but the German star will have a mass challenge from Kenyans and Ethiopians in her next venture, the Ras Al Khaimah Half Marathon on Saturday February 24.

The reigning European 5000 metres champion ‘Koko,’ to her fans, won bronze in the World Championships at that same distance in 2019, but her debut victory over a posse of leading East Africans in the Valencia Half Marathon in October 2022 signalled not only a step-up in prestige but also potential for success in the full marathon. And RAK in nine days’ time will be another stepping stone.

The RAK ‘half’ has been one of the fastest 21.1k races in the world since its inception 17 years ago in one of the smaller emirates in the UAE. The list of winners and record breakers reads like a ‘who’s who’ of distance running. Leading this year’s women’s field and a formidable opponent for Klosterhalfen is reigning Olympic marathon champion and three-time world ‘half’ winner, Peres Jepchirchir of Kenya, who set a then world record of 65:06 when she ran RAK in 2017. Burgeoning competition and the advent of super-shoes has resulted in that record now standing at 62.52, to Letesenbet Gidey of Ethiopia.

Klosterhalfen’s debut win in Valencia came in 65:41; and with another former world record holder – Ababel Yeshaneh of Ethiopia (64:31) in the RAK field, the German will not have an easy task, the more so since she took a break in the second half of last summer season, and has not raced for six months. She was understandably cautious this week when she said, ‘Overall I am happy with how my training has been going and I’m ready to test myself and see exactly where I am after a good training camp. I’m certainly looking forward to returning to racing, especially at the Ras Al Khaimah Half Marathon as it is a race I’ve heard a lot about’.

Klosterhalfen spends a lot of time training at altitude in the USA, and in her quieter moments has walked the runway at Berlin Fashion Week, and also plays piano and flute; but running full tilt for just over an hour before breakfast will be the order of the morning a week on Saturday.

Striking similarities between Kelvin Kiptum and Samuel Wanjiru who both died in tragic fashion

Pulse Sports explains how the careers of marathon sensations Kelvin Kiptum and Samuel Wanjiru followed the same path before they met their death in tragic fashion.

The world is still coming to terms with the untimely death of world marathon record holder Kelvin Kiptum, who passed away alongside his coach, following a road accident on Sunday.

Kiptum and his Rwandan coach Gervais Hakizimana had big plans for the year that included an attempt at running a sub-two at the Rotterdam Marathon as well as winning Olympics gold but that is now water under the bridge.

The athlete’s death has robbed not just Kenya but the world an incredible talent who was set to dominate the marathon, bringing back memories of the late Samuel Wanjiru, who passed away similarly in tragic fashion in May 2011.

The two men’s careers and the manner in which they died have very striking similarities which will leave many surprised.

Died in tragic fashion

While Kiptum lost control of his car before hitting a tree, along the Elgeyo Marakwet-Ravine road, killing him on the spot, Wanjiru died following a mysterious fall off a balcony at his house in Nyahururu on May 15, 2021.

Just like Kiptum, the incident happened at night and his death remains a mystery that is yet to be unraveled to date.

Both died at 24

What is more heartbreaking is that the two runners died aged just 24 when they were just getting started.

Wanjiru had won the Chicago Marathon in 2009 and 2010 as well as the London Marathon (2009).

He was also the reigning Olympic marathon champion after winning gold in Beijing 2008 in an Olympic record time of 2:06:32.

For Kiptum, he held three of the six fastest times by the time he died, having broken the world marathon record in Chicago last year, clocking 2:00:35.

That came after an incredible win in London last April where he timed 2:01:25, coming close to the world record. Kiptum had run the fastest debut marathon in history when he won in Valencia in December 2022 in a time of 2:01:53.

Careers just taking off

Following their heroics in a short period of time, the two had the world at their feet by the time they died.

Wanjiru had been seen as the next big thing in marathon and was tipped to break the world record as well as retaining his Olympics gold in London the following year but he did not live to do it.

Kiptum was similarly tipped to be the man to take the mantle from legendary Eliud Kipchoge, especially after his astonishing run in London.

He was also seen as the man who would make history by running an official marathon under two hours and considered favourite to win Olympics gold in Paris, France this year.

Course records in London

In April 2009, Wanjiru won the London Marathon in a time of 2:05:10, a new personal record and also a new course record. That achievement saw him state that he was going to break Haile Gebrselassie's world record in the near future.

Fourteen years later in the English capital, Kiptum did the unthinkable, winning decisively with the second-fastest mark in history at 2:01:25, a course record which was only 16 seconds outside Kipchoge’s world record.

He would break the world record six months later in Chicago.

Sub-two-hour ambitions

Back in February 2008, Wanjiru declared he would become the first man to run a marathon under two hours.

"In five years' time, I feel capable of clocking a sub two hour-time for the marathon,” Wanjiru said at the Granollers Half Marathon which he won.

Meanwhile, since last year, the world has been waiting for Kiptum to run an official marathon under two hours.

He had already expressed his intentions of doing it at the Rotterdam Marathon in April.

“He had told me that he was feeling his body was in good shape and ready to run 1:59 or 1:58,” his heartbroken father Samson Cheruiyot told Citizen TV on Monday while recounting his last conversation with his son.

Last race in Chicago

The other striking similarity between Wanjiru and Kiptum is that Chicago Marathon was their last race before they died.

Wanjiru went to Chicago in October 2010 bidding to retain his title but a stomach problem had affected his preparations and his camp were just hoping for a podium finish.

He, however, surprised them when he defended his crown in a time of 2:06:24.

For Kiptum, Chicago was his third race in under a year and while he had set incredible times, not many expected a world record.

He delivered in style, clocking 2:00:35, to become the first man to break the 2:01 barrier, igniting hope that a sub-two-hour race was on the cards before death struck.

Ethiopian Tamirat Tola heads stellar field for RAK Half Marathon

Former world marathon champion Tamirat Tola of Ethiopia has confirmed his participation in the Ras Al Khaimah Half Marathon on February 24. The area is where he emerged as a world-class road runner when winning the neighbouring Dubai Marathon in 2017.

Chicago Marathon winner Seifu Tura and former women’s half marathon world record holder, Ababel Yeshaneh, will also be joining their compatriot in RAK. The entry for the 17th edition of the event is expected to read like a who’s who of international distance running as a wealth of elite athletes seek to take advantage of the benign Gulf conditions in the countdown for the spring marathons and the Paris Olympics.

Having won Olympic bronze on the track at Rio 2016, Tola established himself as one of the leading road runners of his generation when he won Dubai 2017, and followed that up with silver at the World Championships in London later that year. Tola won world marathon gold in Eugene in 2022, but in the interim, he won the Amsterdam Marathon in 2021 and then topped that with victory in the New York City Marathon three months ago. He also finished third in the Tokyo and London Marathons in 2022. The 33-year-old’s fastest half marathon was a winning performance in 59:37 in Prague in 2017. His close family also keeps him on his toes; his wife Dera Dida won the Dubai Marathon 2023, and his younger brother Abdisa took the corresponding men’s title.

It’s a measure of the fast course in RAK that his compatriot Tura has run over a minute faster than Tola, but his 58:36 in 2022 was only good for fourth. But a victory and second place in the Chicago Marathon has bolstered his credentials.

Their colleague Ababel Yeshaneh returns to the scene of one of her greatest victories, having set a world record of 64:31 in winning on the spectacular course around Al Marjan Island in the 2020 race. That time remains her personal best at the distance, although at the marathon distance, she also has two runner-up finishes to her name in Chicago 2019 and Boston 2022, as well as a third-place finish at the New York Marathon 2021.

The three Ethiopians will join elite fields that already include men’s defending champion Benard Kibet of Kenya (58:45) and his colleague, reigning Olympic Marathon Champion and three-time World Half Marathon Champion Peres Jepchirchir, who set her best half marathon in winning RAK 2017 in a then world record of 65:06.

6 Benefits You Gain from Slowing Down Your Runs

Pumping the brakes on your runs can boost your performance in a number of ways. 

For many runners, embracing the concept of slow and easy runs is a game of mental gymnastics. Can you really become a better, faster runner if you’re consistently going at a pace that feels easy and relatively slow to you?

“It can be very hard, especially for new runners, to really understand that anything positive is happening when a run feels really easy,” South Carolina-based exercise physiologist Heather Hart, C.S.C.S., certified run coach and founder of Hart Strength and Endurance Coaching explains to Runner’s World. 

That’s to a runner’s detriment, because there are tons of awesome benefits of slow running any athlete can reap from regularly training at an easy pace. 

To convince you to pump the brakes, we tapped two experts to learn all there is to gain—both physically and mentally—from slowing down.

What “Slow Running” Really Means

Before we dig into its perks, let’s get clear on what constitutes “slow running.” Basically, it’s any run in which your heart rate is at or below about 70 percent of your maximum heart rate, Hart explains. This is typically considered zone 1 or zone 2 training.

You don’t have to track your heart rate to know if your run meets the criteria for “easy,” though. A simpler method is to tune into your own sense of what feels “easy” and what feels “hard” using the rate of perceived exertion scale (RPE). Imagine a scale of 0 to 10 where zero is no exertion at all and 10 is all-out work—an easy run should fall between a 4 and a 6, says Hart. 

Another way to monitor whether you’re striding easy enough: Try holding a conversation. If you’re able to chat without gasping, then you’re likely nailing slow running, Hart says. 

“My rule of thumb is that if an athlete [questions] am I running too fast?, then they probably are,” Hart explains. In fact, slow running is probably slower than you think. 

6 Slow Running Benefits

Here are all the amazing things—in no particular order—that can happen when you embrace a slow pace. 

1. Higher Lactate Threshold

It’s logical to think the only way to get better at running fast is to, well, run fast. But dedicating time to slow running can actually provide a physiological benefit that improves your ability to pick up the pace. 

Here’s why: Slow running increases the density of your mitochondria, the little organelles in cells that help metabolize lactate, a byproduct of glycolysis or the process of turning food into fuel for exercise. 

There’s an association between the onset of fatigue while exercising and elevated levels of circulating lactate, Janet Hamilton, C.S.C.S., exercise physiologist and coach with Running Strong in Atlanta tells Runner’s World. “That’s known as the lactate threshold,” she says. “You get more lactate production than you have consumption.” 

Boosting your mitochondrial density with slow running means you can increase your lactate threshold even during hard efforts, Hart explains. Instead of hitting your lactate threshold (and thus fatiguing out) at, say, a 9-minute mile pace, you may be able to push, say, an 8-minute mile pace. In other words, “you can run faster,” without running out of gas as quickly, Hamilton explains. 

2. Reduce Your Chances of Hitting a Wall

While runners rely on fast-twitch muscle fibers for speed work, there’s a subtype of fast-twitch fibers that are somewhat convertible—they can utilize fuel aerobically as well as anaerobically. That means you can strengthen them through high-intensity efforts or by doing long, slow aerobic runs, Hamilton explains. 

During a long, slow run, when the slow-twitch fibers start to tire, your body recruits some of the convertible fast-twitch fibers to help out. Do this enough and you are training these fibers to pitch in more reliably. This can help you run longer without getting as fatigued. 

Mitochondria also plays a role here, because aside from gobbling up lactate, it metabolizes fat. When running, your body primarily relies on glycogen (the stored form of glucose or sugar) in your muscles for fuel. Because you only have a limited supply of glycogen, that plan works well until it doesn’t. Any runner who has bonked during a distance race knows how awful this crash can feel. 

As a backup, though, your body has an almost unlimited supply of intramuscular triglyceride, also known as fat. Training your muscles to more efficiently burn fat for fuel, as you do with long, easy runs, will decrease the likelihood of hitting the wall, Hamilton explains. 

3. Happier Running

Though there are some folks who genuinely love running all out, for a lot of athletes, “speed work is hard,” says Hamilton. Not only can fast running be uncomfortable and demand a lot of focus, it can physically stress your body, she explains. And surprise, surprise: Physical stress can impact your mental health, too, says Hart. 

Easy running, by contrast, “is a nice way to let running be a stress reliever instead of a stress producer,” Hamilton says. Indeed, Hart finds that low-intensity workouts provide a chill space where you can simply enjoy running for what it is without worrying about hitting certain paces. “You can stop and smell the roses,” she says. 

And if you’re a beginner still trying to build a consistent run routine, finding this type of joy in the activity can make you more likely to stick with it. Case-in-point: A 2015 study involving 41 people concluded that experiencing more positive feelings during a training session improved participants’ adherence to their exercise program. 

4. Improved Recovery

Running hard all the time can result in cumulative fatigue, which ultimately affects performance in all your workouts, Hart explains. So regularly slotting slow runs into your schedule can help facilitate recovery and conserve energy so that when it is time for a speed workout, you’re able to run at a high level and hit your target paces. As Hart puts it: “It’s super important to keep those easy days easy so that the hard days can be hard.”

Along those lines, a lot of people don’t realize the adaptations we make from intense training occur during the recovery period following a workout—and not during workouts themselves, Hart explains. By taking it easy after hard and fast runs, you will reap the full gains of those workouts.

5. Decreased Risk of Injury

Fast running places more strain on your feet and lower legs than easy running, and research suggests a link between logging speedy paces—especially when you’re not ready for speed—and potentially higher risk of certain injuries, like plantar fasciitis, Achilles tendinitis, and calf strains. Embracing slow running allows you to increase the percentage of your total weekly mileage while minimizing the amount of stress you’re placing on your body and reducing your overall injury risk, Hart explains. 

Ultimately, this can translate to better performance. As Hamilton puts it: “The only way to get faster in your races is to train well, and the only way to train well is to stay healthy.” 

6. Stronger Mind-Body Connection

Routinely alternating between hard and easy runs will encourage you to tune into your body and its relationship with different exertion levels. And this mindfulness can benefit you in a race scenario, Hart says. 

It will give you an understanding of how hard you’re working at a given pace and whether or not you should pick up, slow down, or maintain the pace, she explains. Instead of blindly following a pacing plan that may or may not be right for you on a given day, you’ll be able to adapt in real-time to how your body is actually feeling, thus becoming a more strategic competitor.

World and Olympic champions to compete at Ras Al Khaimah Half Marathon

The powerful list of elites confirmed for the 2024 Ras Al Khaimah Half Marathon continues to grow with former world marathon champion Tamirat Tola, Chicago Marathon winner Seifu Tura and former half marathon world record holder Ababel Yeshaneh joining the starting line-up.

The 17th edition of the event on February 24 will read like a Who’s Who of international distance running as a wealth of elites take advantage of the beautiful weather conditions in the countdown to both the London Marathon and the Paris Olympics.

Hosted by the Ras Al Khaimah Tourism Development Authority (RAKTDA), the Ras Al Khaimah Half Marathon will see Tola make his debut in the emirate just three months after winning the 2023 New York Marathon.

The Ethiopian has a personal best of 59:13 and is no stranger to the flat, fast roads of the Middle East having won the Dubai Marathon in 2017.

Fellow Ethiopian Seifu Tura returns to the race route on the iconic Al Marjan Island with a half marathon personal best of 58:36, which he set when finishing fourth at the Ras Al Khaimah Half Marathon two years ago.

Now 26, Tura is an established distance runner with a number of impressive results on his CV most notably a superb victory in the 2021 Chicago Marathon.

He also has four other top six finishes in Major marathons including a runners-up spot in Chicago in 2022 and two fifth place finishes in London and Chicago last year.

On the women’s side, Ababel Yeshaneh will return to the scene of one of her greatest victories next month. The 32-year-old Ethiopian will kick off her 2024 season in Ras Al Khaimah and has fond memories of Al Marjan Island having set the then Half Marathon World Record of 64:31 when she claimed the women’s title there in 2020.

That time remains her personal best at the distance, although in the full marathon she also has two runner-up finishes to her name in Chicago (2019) and Boston (2022) as well as a third place finish at the New York Marathon in 2021.

The three Ethiopians will join elite fields that already include men’s defending champion Benard Kibet Koech (PB 58:45) and 2017 Ras Al Khaimah winner, reigning Olympic marathon champion and three-time World Half Marathon champion Peres Jepchirchir (PB 65:06).

As well as a wealth of elite distance runners, the Ras Al Khaimah Half Marathon will also offer races at 10km, 5km and 2km runs for athletes of all ages and abilities. Registration is open at rakhalfmarathon.com.

Kenyan Sammy Kitwara wins Marrakech Marathon

The 2010 World Half Marathon bronze medallist, Sammy Kitwara ran away with the men’s marathon title at the 34th edition of the Marrakesh International Marathon held on Sunday (28) at the High Patronage of His Majesty King Mohammed VI, stadium in Marrakech, Morocco.

The 37 year-old who is also the 2015 Valencia Marathon champion, took the honors in a time of 2:07.55 and was followed by Morocco’s Omar Ait Chitachen in second place in a time of 2:08.45 with Mustapha Houdadi completing the podium in 2:09.38.

LEADING RESULTS

42KM MEN

Sammy Kitwara        (KEN) 2:07.55

Omar Ait Chitachen (MOR) 2:08.45

Mustapha Houdadi    (MOR) 2:09.38

2017 Valencia Marathon champion to compete in first marathon after doping ban

The 2017 Valencia Marathon champion will be keen to make a comeback to winning ways this year after successfully serving his doping ban.

An estimated 13,000 runners from more than 70 countries have been confirmed for the Marrakech International Marathon (MIM), scheduled for Sunday, January 28.

Sammy Kitwara, a former World Half Marathon Championships bronze medalist will bid to make an impression in his first marathon after concluding his doping ban.

The 2017 Valencia Marathon champion was banned by the Athletics Integrity Unit (AIU) back in 2019 for the presence of Nanning Terbutaline, a drug used as a "reliever" inhaler in the management of asthma symptoms.

His positive test came from the Seul International Marathon in March 2019 where he took seventh place with 2:09:52. Kitwara said he took the drug without knowing it was banned by WADA. He had also failed to consult with a doctor to obtain a therapeutic use exemption (TUE).

Kitwara will be joined by compatriot Nicholas Kirwa and the Kenyan duo will be up against top runners including Ethiopia’s Hiribo Shano Share and Omar Ait Chitachen.

Speaking at a press conference, Mohamed Knidiri, the Grand Atlas (AGA) and director of this international competition indicated that the marathon is organized under the high patronage of HM King Mohammed VI.

“Over the years, MIM has become a school for promoting and launching great champions of this discipline, who have left their mark on the international scene, particularly among Moroccan athletes.

“Thanks to upstream planning and operational management experienced in major competitions, the MIM aims not only to obtain the 11th place in the world obtained in 2013 but, even better, to become the essential international meeting for all the stars of this sporting discipline, like its glorious position in 2012 when it was the only marathon on the African continent qualified for the London Olympic Games,” he said.

He also hoped that this edition would be marked by the achievement of new records, particularly among the men.

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/ 

This historic track froze into a skating rink

The West Coast of the U.S. and Canada got hit with sub-zero temperatures over the weekend as a cold front swept through the Midwest. Northern California and Southern Oregon reported unusual seasonal lows around -5 and -10 C, resulting in extreme cold that even froze over Hayward Field at the University of Oregon, transforming one of the most well-known tracks in the world into a skating rink.

Instead of wearing spikes for their Monday morning workout, the Oregon Ducks track and field team was seen skating on the track, turning their usual practice into more of a speed-skating session.

The video was posted to Oregon freshman Simeon Birnbaum’s Instagram story on Monday, where he was also seen sporting a Team Canada kit T-shirt. Although Birnbaum is from South Dakota, he has Canadian roots, having spent his early years in Alberta, where he learned to skate, according to Runnerspace. He transitioned from hockey to track in his early teenage years and is now a sub-four-minute miler with the University of Oregon track and field team under coach Jerry Schumacher.

The sight of people skating on Hayward Field has sparked a few ideas. First, envision an epic NHL Winter Classic game in that stadium. With a capacity of up to 25,000 fans and oval-shaped grandstands reminiscent of an NHL arena, the venue could provide an ideal setting and atmosphere for a game.

I know the recent Winter Classic between the Seattle Kraken and Las Vegas Golden Knights at MLB stadium T-Mobile Park in Seattle on Jan. 1 accommodated way more fans than Hayward, but let’s get NHL commissioner Gary Bettman on the phone to arrange a future Winter Classic matchup between the Seattle Kraken and L.A. Kings at Hayward.

The second idea involves Hayward Field hosting a long-track speed skating World Cup event in January or February. This cross-up between two of the most popular summer and winter Olympic events would be unreal. While I am no expert on speed skating, I would only think that having track-meet-style races could be highly entertaining, especially if wind or snow becomes a factor. Though the University of Oregon might not permit either event, it doesn’t hurt to start the buzz.

Peres Jepchirchir headlines women field at Ras Al Khaimah Half-Marathon

Olympic marathon champion Peres Jepchirchir will headline the 16th edition of the Ras Al Khaimah Half-Marathon scheduled for February 24, 2024 in Ras Al Khaimah, United Arab Emirates.

The three time World Half Marathon champion is also the only woman to simultaneously hold the Olympic, New York and Boston marathon titles, which she achieved in the seven months between August 2021 and April 2022.

Jepchirchir who also holds two world marathon majors, knows this course so well as she set her first world half marathon record here in 2017 when she broke Florence Kiplagat’s record of 1:05.09 that she had set in Barcelona in 2015 with a new world record of 1:05.06.

The mother of one will be looking to challenge the race course record of 1:04.14 set last year by the 2018 World U20 5000m bronze medallist, Girmawit Gebrzihair of Ethiopia.

Race Director and Pace Events CEO Peter Connerton said today, ‘We were honoured and enormously gratified to be invited by the Ras Al Khaimah tourist authorities to organise an event like the RAK half-marathon. We feel it’s a reflection of the success we’ve had with the Dubai Marathon since 2000.

We’ve added a 10k to the RAK programme since we’ve seen how successful the shorter event has been in Dubai; either as a challenge in its own right, or as a stepping stone for runners on the way to a half or full marathon. Jepchirchir is the first of many leading names we shall be announcing for the RAK ‘half’ in the coming weeks”.

Benard Kibet Koech ready to defend Ras Al Khaimah Half Marathon title

The 17th Ras Al Khaimah Half Marathon will see the welcome return of defending men’s champion Benard Kibet Koech and reigning world half marathon and Olympic marathon champion Peres Jepchirchir.

The Kenyans are the first two of what is expected to be a constellation of stars at the Ras Al Khaimah Half Marathon, hosted by the Ras Al Khaimah Tourism Development Authority (RAKTDA), on February 24.

Jepchirchir’s standing as one of the world’s all-time greats is underlined not only by her Olympic marathon win in Tokyo, but also by three individual world half marathon titles, and the considerable feat of being the only woman to simultaneously hold the Olympic, New York and Boston marathon titles, which she achieved in the seven months between August 2021 and April 2022.

When she won the 2017 Ras Al Khaimah Half Marathon it was in a then world record of 65m:06s, which remains her best time.

Compatriot Koech is one of many Kenyans recruited to run on one of Japan’s corporate teams. He is similarly unusual in being one of the diminishing number of athletes who combine track with road running and is a 13-minute 5,000 metre runner who also has several 10,000 metre finishes of just over 27 minutes to his name.

His victory last year in Ras Al Khaimah in a time of 58m:45s was one of the 10 fastest of 2023.

Since its inauguration in 2007, the Ras Al Khaimah race has proved to be one of the fastest half marathons on the international circuit with the race staged around the spectacular sea-side route on the iconic Al Marjan Island.

As well as the likes of Koech and Jepchirchir, the Ras Al Khaimah Half Marathon will see thousands of runners coming together in the associated 10km, 5km and 2km runs.

Ugandan Olympic steeplechaser found murdered just outside of Eldoret

Ugandan three-time Olympian Benjamin Kiplagat has been killed. Kiplagat, 34, is believed to have been murdered early Sunday morning, reported the BBC. Kiplagat, who specialized in the 3,000m steeple, was living in the Marakwet District of Kenya, and his body was discovered in his vehicle just outside of the city of Eldorat. Eldorat is the fifth largest city in Kenya and known as a top training center for athletes.

He broke onto the international scene in 2006 when he was sixth in the 3,000m steeple at the World Junior Championships in Beijing, China. He was a silver medalist at the 2008 World Junior Championships in Poland, and narrowly missed the podium at the 2010 Commonwealth Games in Delhi, India. Kiplagat was 10th at the 2011 World Championships in South Korea, and made the semifinals in the 2012 London Olympic Games.

Kenyan police commandant Stephen Okal said that officers received a message about a traffic accident, and arrived at the scene around 5.00 am, as reported by NTV Kenya. Police found Kiplagat lying in the driver’s seat—the athlete had been stabbed in the chest and neck. Police believe the assailants had used a motorcycle to block Kiplagat’s path, and his vehicle had hit the motorcycle before the attack.

“We are still investigating the incident to ascertain what really happened, but what we can confirm is that the man found dead is an international athlete called Benjamin Kiplagat,” said Okal.

Kiplagat had been training in Eldoret before heading to Uganada to compete. He had Kiplagat had secured a bronze medal while representing Uganada at the Africa Championships in Porto Novo, Benin in 2012, and finished in the heats at the 2015 World Championships in Beijing, China, the 2016 Olympic Games in Rio de Janeiro and the 2019 World Championships in Doha, Qatar.

Kiplagat’s death will be mourned by the international athletics community, while investigations continue to uncover the circumstances around his tragic death.

The Dubai Marathon opening the athletics year on January 7

Distance runners looking to qualify for the Paris Olympics in midsummer next year get two early opportunities in the United Arab Emirates, with the Dubai Marathon opening the athletics year on January 7, followed by the Ras Al Khaimah half-marathon, now under the same management, on February 24. 

Heading the Dubai women’s entries so far are Haven Hailu Desse of Ethiopia and Betty Chepkwony of Kenya. Hailu Desse scored two notable victories in the last 18 months, taking the Rotterdam title in 2022, in 2hr 22min 01sec, and the Osaka Women’s Marathon two months ago in 2:21:13; while her best remains 2:20:19 from Amsterdam 2019. Chepkwony made her breakthrough on the international marathon scene by winning in Rome nine months ago in a personal best of 2:23:02.

In the men’s field, Ethiopians Workineh Tadese Mandefro and Kebede Tulu Wami lead the way with the former’s personal best of 2:05:07 coming in Hamburg 2022. Tulu is only a few seconds slower, his best of 2:05:19 earned him second place Seville in nine months ago.

Traffic restrictions in downtown Dubai last year saw the first post-pandemic marathon staged around Expo City, where the COP 28 climate conference has just concluded. But next month’s race sees a return to the flat, fast, coast-hugging course, which has proved such a hit in the past. Peter Connerton, race director for the organising company PACE Events, says, “The athletes are excited about the event returning to the flat course around Umm Suqeim, the Burj Al Arab and the Jumeirah Beach Road, which is renowned for delivering fast times. The elite field is looking strong with several more names to be confirmed in the coming days”.

The Dubai Marathon was inaugurated in 1998, and the Ras Al Khaimah ‘half’, in one of the smaller, coastal emirates half a dozen years later. Both races have become celebrated for fast times, with the latter results regularly under 59 minutes.

For the first time, both races come under the umbrella of PACE Events, who are adding an RAK international 10k to the programme. Race Director Connerton says, “We are honoured to be entrusted with organising the Ras Al Khaimah Half-Marathon. Over the years, the race has produced some fast times and world-class winners; and with 2024 being an Olympic year, we expect to have an even better field. Similarly, by adding a 10k to the schedule we aim to make race day in RAK bigger and better than ever”.

Kipchoge becomes U20 refugee team mentor as World Athletics makes Global Refugee Forum pledge

Kenya’s two-time Olympic marathon champion Eliud Kipchoge is to mentor the U20 World Athletics Athlete Refugee Team (ART), using his great experience in the sport to educate and inspire upcoming athletes.

Kipchoge will motivate the team members by sharing his knowledge and discipline in the sport, while also encouraging them to pursue their education and read books, which is one of his own passions. Committed to helping the underprivileged, the former world record-holder will also share life skills as part of the role, which he will hold through to next year’s World Athletics U20 Championships Lima 24.

Confirmation of Kipchoge’s mentorship, which will begin in January, coincides with the announcement of the Multistakeholder Pledge on Sport for Inclusion and Protection of Refugees, a commitment signed by more than 100 organisations represented at the Global Refugee Forum 2023, which gets under way today (13) in Geneva. As one of the signatories, and as part of the Sport for Refugee Coalition which it joined earlier this year, World Athletics reaffirmed its commitment to use sport to help improve the lives of stateless people around the world.

Held every four years, the Global Refugee Forum is the world’s largest international gathering on refugees. It is designed to support the practical implementation of the objectives set out in the Global Compact on Refugees: ease pressures on host countries, enhance refugee self-reliance, increase access to third-country solutions and improve conditions in countries of origin.

World Athletics’ pledge outlines the role that sport can play in improving the lives of refugees, including through sport programming, policy change, skill development, and communication and advocacy efforts.

The World Athletics Athlete Refugee Team, composed of athletes who have fled violence, conflict and injustice at home, was founded in 2016 and has since evolved into the world's only year-round full-time refugee team programme. The team made its first competitive appearance as part of the Refugee Olympic Team at the 2016 Olympic Games and has competed at nearly every World Athletics Series event since. 

The U20 team was formed as a pilot in 2022, with the objective of presenting a well-prepared U20 ART for the World Athletics U20 Championships Lima 24.

Kenya’s 2007 world 800m champion Janeth Jepkosgei is head coach of the U20 ART, which is partly based at Kakuma Refugee Camp, located around 100km from the South Sudan border in east Africa, and Kapsabet, Kenya. Swiss educator Barbara Moser-Mercer leads the programme, supported by coach Arcade Arakaza, himself a refugee from Burundi, and now Kipchoge.

Earlier this month, World Athletics was part of a delegation including the United Nations High Commissioner for Refugees (UNHCR), Olympic Refugee Foundation (ORF), National Olympic Committee of Kenya (NOCK) and African Higher Education in Emergencies Network (AHEEN) that visited the Kakuma and Kalobeyei refugee camps in Kenya. World Athletics was invited to be part of the delegation by the ORF, recognising the work that World Athletics is doing in this domain.

Global Refugee Forum pledge: Sport for Inclusion and Protection of Refugees

“In its capacity as world governing body of athletics, World Athletics pledges to mobilise its sphere of influence to support the inclusion of refugee athletes in athletics events around the globe. We commit to providing them safe sport, promoting gender parity in our selection, educating them on safeguarding and offering academic and sport scholarships. Through our sponsor, Asics, they will benefit from our value in kind kit provision and will be eligible like any other athlete to win prize money.

“Together with our stakeholders, we will pursue and advocate for more World Athletics certified refugee coaches and support staff. We will offer media training courses for refugee athletes. In collaboration with the Athletics Integrity Unit (AIU), we will be diligent on the wellbeing of refugee athletes under our programme and advocate running clean in the spirit of fair play.

“During our World Athletics Series (WAS) events, refugee athletes will be treated like their fellow elite athletes, and we will maximise their presence by offering them ambassadorial opportunities to promote the sport and share its impact on their lives. All expenses to our World Athletics Series events will be covered by World Athletics.

“World Athletics will serve as the team’s member federation, and the team will compete under the Athlete Refugee Team flag.”

A Marathon Where Victory Isn’t Reserved for the Winners

CJ Albertson and Grace Kahura-Malang won the California International Marathon while dozens more fulfilled lifelong dreams to qualify for the U.S. Olympic Trials in their last chance

If there’s one race where the adage ‘To the victor go the spoils” does not ring entirely true, it’s the California International Marathon (CIM). The commanding wins of CJ Albertson and Grace Kahura-Malang were certainly deserving of celebration. But they shared in the sweet taste of victory with dozens more high-level runners on last Sunday morning.

For several minutes after Albertson stormed from behind to take the men’s race in 2:11:09 and Kahura broke the tape in the women’s race with a personal best of 2:29:00, the finish line exhilaration continued to build as numerous runners sprinted their way to the finish line on M Street, adjacent to the California Capitol Mall in downtown Sacramento. 

That’s because the winning prizes extended far beyond the $10,000 to something money can’t buy. American runners who could get to the finish line in time earned a qualifying berth for the 2024 U.S. Olympic Trials Marathon on February 3 in Orlando, Florida. That event will determine the six U.S. runners who will compete in next summer’s Paris Olympics, but it’s also a quadrennial benchmark of domestic distance running excellence, and the chance to run in it—especially for those who have no chance at making the Olympic team—is a badge of honor that lasts a lifetime.

Sunday’s CIM was the last opportunity to grab that proverbial brass ring, and as the time ticked down to the cutoffs—2:18 for men and 2:37 for women—41 runners realized dreams that had been several years in the making. That’s a considerably smaller number than the 109 runners who qualified four years ago, but the Olympic Trials are four weeks earlier this time around and many runners opted for earlier races.

To reach the lofty Olympic Trials qualifying (OTQ) standards, many runners had to face their inner demons as they accepted the physical, mental, and emotional challenge of running 26.2 miles faster than they ever have.

“It was very hard-fought,” said Mary Denholm, a Colorado runner who lowered her personal best by more than four and half minutes to finish in 2:36:28 and earned the OTQ time. “During the race, I tried to think as little as possible, but you know those little negative thoughts creep in. I kept saying to myself, Well, you’d be happy with a 2:37 or a 2:38, which is true, but I had to not allow myself to accept that and slow down. Marathoning is so hard. It’s a process. You really have to love the journey.” 

Celebrating its 40th year, CIM has developed a reputation as one of the best domestic races for elite and age-group runners seeking personal best efforts, whether that’s chasing an OTQ or Boston Marathon-qualifying time. The race’s point-to-point, net-downhill 26.2-mile course from Folsom to Sacramento amid Northern California’s typically favorably cool, dry early December weather is ideal for running fast for any of the 10,000 participants. But what makes fast times more likely is the communal effort of the large packs of runners at nearly every pace group.

With the Trials-qualifying deadline of December 5 looming, about 200 American runners lined up at CIM to specifically chase the 2024 OTQ marks. While a few have been training with the aid of sponsorships or trying to become professional runners, the majority were amateur runners who work full-time jobs.

For some—like first-time marathoners and twenty-somethings Charlie Sweeney, Christian Allen, Ava Nuttall, and Abbie McNulty—it was the initial opportunity to meet the mark. But it wasn’t the first rodeo for many others who were back after coming up short in previous years, including thirty-somethings Denholm, Noah Droddy, Allie Kiefer, and Chad Beyer. For some who are slowing with age, or on the verge of hanging up their racing shoes for bigger career pursuits, CIM might have been the final shot of their competitive running careers.

In the moments before the race in Folsom, the nervous energy of every elite runner was palpable as they did their final pre-race strides and stretches, each one carrying with them their own long backstory that brought them to the brink of their dreams. After a brief moment of calm on the starting line, the gun went off and the enticing challenge began.

“This was my shot,” said Droddy, a 33-year-old Salomon-sponsored pro from Boulder, Colorado, who had a breakthrough 2:09:09 runner-up performance at The Marathon Project in 2020 but, because of a variety of injuries, hadn’t finished a marathon since. “I qualified on the last day in 2016, and so this was another full-circle moment to try to do it on the last day again.”

For the next two-plus hours, every runner locked into the silent rhythm of their race pace—each with their own goal in mind—holding onto the cadence of the random runners nearby. This is all the while knowing that consistent effort would gradually transition from being smooth and tolerable to eventually becoming extremely difficult by the later miles of the race. 

Allen, a marathon rookie from Salt Lake City eager to make his mark, boldly opted to run off the front from the start with New Zealand’s Matt Baxter and Kenyan Milton Rotich, while Albertson, a Fresno-based runner who has been one of the most consistent elite-level marathoners in the U.S. for the past several years, looked calm and content as he ran just off the lead near the front pack. 

While many OTQ-seeking American women grouped together in the quest for a 2:33 to 2:37 finish, Kahura-Malang, a 30-year-old Kenyan runner who lives near Boulder, started quickly and tagged along with a much-faster group of men with hopes of breaking 2:30 for the first time.

“I really didn’t know how far I was from the other women, but I didn’t want to focus on that,” she said. “I just wanted to keep running fast.”

Achieving success in a marathon can be a fickle task—one that relies on equal parts sufficient training, optimal fueling, and mental tenacity. But the magic of an elite-level marathon, especially CIM during a pre-Olympic Trials year, can be tied to finding confidence running amid the collective rhythm of a pack of like-minded runners, at least until things get difficult at the crux of the race somewhere near mile 20. 

Maintaining race pace and grinding through the final miles is something every runner experiences, each one to varying success. That’s where inspirational mantras, acknowledging motivational words written on an arm, or a variety of other mental tricks come into play.

“We had a great group for a while, and then about 20 miles, it started to thin out,” said Jacob Shiohira, 27, from Bentonville, Arkansas. He sliced seven minutes off his personal best with his 13th-place, 2:16:34 finish to make the OTQ cut. “The last three miles turned into a grind, but everyone’s in the same boat, and that’s what makes it special.” 

The 26-year-old Allen, fresh off finishing an All-American track and cross country collegiate career at Brigham Young University, spent the summer racing shorter distances on roads and trails. He stuck with his gutsy strategy to lead the race until his legs began to tighten up at the 23-mile mark. Albertson had let Allen and Rotich get ahead of him on a few of the later hills in the race but patiently stayed within himself and seized the lead late in the race to open up a two-minute advantage before the finish.

Rotich finished two minutes after Albertson in 2:13:04 for second, followed by Charlie Sweeney, a 24-year-old runner from Boulder, who completed a stunning debut marathon with a third-place, 2:13:41 finish to earn the Olympic Trials-qualifying standard. After that, Baxter, a Kiwi runner who runs for NAZ Elite, put down a new personal best of 2:14:08, followed by Eritrea’s Amanuel Mesel (2:14:11). From there, Robert Miranda (2:14:43), Jerod Broadbooks (2:14:58) and Allen (2:15:01) led a parade of 27 American men who celebrated securing their OTQ times.

Droddy made it too, finishing 17th in 2:16:56, to earn one of the celebratory golden OTQ flags CIM handed out to each of the qualifiers.

“I didn’t care about the time at all, just as long as it was under 2:18,” said Droddy, who also qualified in 2016 and 2020. “I was just happy to get it done. It means a lot because now I know I can join my teammates at the Olympic Trials.”

More than four minutes after Kahura-Malang ran away with the women’s title, Kiefer (2:33:26) led the charge of a long string of American women who cruised in under the OTQ cutoff. Once a top American runner, the 36-year-old from Austin, Texas, hadn’t finished a marathon since she placed seventh in New York in 2018. Like a lot of runners, she’s been through a lot of challenges in recent years, including injuries, races she’s dropped out of (including the 2020 U.S. Olympic Trials in Atlanta), relocating to new cities, changing coaches, and general motivation.

“I’m back to the basics of having fun with it,” Kiefer said. “There’s no pressure right now. I just wanted to have a good experience, and it was a great experience. It feels validating to get back to the Trials. It’s just nice to go out there and do the part you love.” 

Nuttall, 22, was perhaps one of the positive surprises of the day. A senior at Miami University in Ohio, where she was the top cross country runner for the Redhawks this fall, she finished her debut marathon in third place in 2:35:09. After that it was Kaylee Flanagan, 28 who earned her first OTQ with a strong 2:35:24 effort to join her older sister and Asics pro Lindsay Flanagan in Orlando. After that it was professional trail runners Rachel Drake (2:35:28) and Peyton Thomas (2:35:42), who finished fifth, and sixth, respectively. (Drake is also the mother to 14-month-old son, Lewis.)

Nine more women earned the OTQ time—14 total—including Denholm, who finished 13th in 2:36:28.

But amid the joy of dreams coming true, there was also the heartbreak of near-misses. Tammy Hsieh sprinted to the finish just in the nick of time, crossing in exactly 2:37:00 to make the women’s cut, but moments later Gina Rouse (2:37:10) and Jennifer Sandoval (2:37:11) narrowly missed it and went home disappointed.

On the men’s side, Duriel Hardy dashed across the line in 2:17:56 to become the final men’s OTQ’er, but then Alexander Helmuth came across the line two seconds too late in 2:18:02. 

After a record 511 women qualified for the 2020 U.S. Olympic Trials Marathon in Atlanta—nearly double the number of male qualifiers—the women’s standard was lowered by eight minutes, down from 2:45 to 2:37. The new mark equates to a hefty 18 seconds per mile faster, down from 6:18 minute mile pace to 6 minutes flat. Denholm, who qualified in 2020 with a 2:42:02 effort at the 2019 CIM, was one of hundreds of women who spent the past several years trying to make that big leap. 

After running a personal best of 2:40:59 at the 2022 Boston Marathon, Denholm hoped to continue her progression and earn her qualifying time months ago. But the marathon is a fickle event because training never goes perfectly and something—injuries, work, life—always gets in the way. And sometimes everything goes right and it’s just not your day on race day.

After dealing with a torn labrum and then going through a divorce, career changes, and a move from California to Colorado, the 36-year-old running coach targeted last summer’s Grandma’s Marathon in Duluth, Minnesota—another domestic race on par with CIM when it comes to providing a competitive platform for elite and sub-elite runners to excel. 

But despite a good training block, Denholm struggled in that race and finished in 2:43:19. After that, she refocused her training with the help of coach and three-time OTQer Neely Gracey and set her sights on the September 24 Berlin Marathon, only to come down with COVID after she arrived in Germany. Not wanting to give up, she retooled her training one more time and registered for CIM as a last-ditch effort.

She was on 2:36 pace the entire way, running near-identical 13.1-mile splits of 1:18:17 and 1:18:11, but needed the encouragement of friend, Sofie Schunk, to get her through the final miles. Schunk, 31, of Albuquerque, finished six seconds ahead of her in 2:36:22.

“I went to a really dark place out there and had to fight through that,” she said. “It was awesome to have other women out there to go for it with and encourage along the way. I split some of my faster miles near the end, and I’ve never been able to do that, so that was a huge victory for me. I hope this can be encouraging to other women because I really think everyone is limitless. I’ve just worked really hard to get where I am and I just want others to feel encouraged.”

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Taylor Swift uses treadmill workouts to train for Eras Tour

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

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

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

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

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

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

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

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

American runner postpones wedding to compete at World Road Running Championships

Last weekend, American middle-distance runner Sam Prakel faced a challenging decision: choosing between love and representing his country at the World Athletics Road Running Championships in Riga, Latvia.

Prakel had originally planned to marry his long-time partner Katie Landwehr on Sept. 30. However, when he received an invite to join Team USA for the World Athletics Road Running Championships on Oct. 1, he made the difficult choice to postpone the wedding.

During a pre-race press conference, Prakel shared, “It’s a tremendous honour to represent the U.S. […] they have the world’s best track team. I even had to reschedule my wedding for a week later so I could be here for this event. It’s wonderful to be here and represent the U.S.”

The tough decision appeared to pay off for Prakel as he clinched the bronze in the men’s road mile with a time of 3:56.43, earning a prize of USD $3,500. Prakel finished third, with his compatriot Hobbs Kessler securing gold in his senior national team debut with a time of 3:56.13. Great Britain’s Callum Elson also earned his first world championship medal, narrowly beating Prakel for silver with a time of 3:56.41.

Prakel revealed that he was able to reschedule the wedding for the following week, which raised questions among track fans about why Norway’s Jakob Ingebrigtsen did not make a similar decision, considering the circumstances of winning another world championship medal. Ingebrigtsen married his longtime partner Elisabeth Asserson on Sept. 23 and celebrated their honeymoon in the Maldives the past week.

Perhaps the bonus will help fund an unforgettable wedding and honeymoon for Prakel and his future wife.

Daniel Mateiko will be making his debut in marathon at the Chicago marathon

After recording the fastest time over the half marathon distance in the world this year at the fourth edition of the Antrim Coast in Northern Ireland, Daniel Mateiko will be making his debut in marathon at the Chicago marathon, the fourth largest race in the world that is slated to be held on Sunday (8) in Chicago, Illinois, United States.

The 25 year-old who clocked a world leading time of 58:36, breaking the UK and Irish all-comers’ record ahead of the 2019 All-Africa Games 10,000m bronze medallist, Jemal Yimer of Ethiopia, said that the world should expect shocking results in Chicago despite having a deep elite field that includes the second fastest man in the world Kelvin Kiptum.

“This is my first time to participate in a marathon and a world major. This means I have to work extra hard to keep up with the pace,” said Mateiko.

He explained that he made a good run while pacing at the London marathon early this year where Kiptum ran the second fastest time in the world.

“I had good pacing at the London marathon where I dropped at the 30km mark, just 12km remaining. Some race organizers saw what I could do. At the same time, I have a very good management ( NN Running Team) that looks for great races for their athletes,” he said.

The inaugural Eldama Ravine Half marathon champion said the training is so intense to conquer the world.

Mateiko who finished in second place at this year’s Ras Al Khaimah half marathon also missed out to represent Kenya at the 2021 Olympic Games after finishing 6th during the Kenya National trials.

“Expect good things from me. Right now, I am preparing very well when I received the invitation,” he added.

Having the personal best time standing at 58:26 set during his third position at the Valencia Half marathon last year, Mateiko has set the goal of improving on his time too.

Mateiko who runs under the Global Sports Communication stable in Kaptagat, went ahead to finish third at the Valencia Half marathon in 58:26, Copenhagen third after timing 59:25, RAK in sixth place in 58:45 and Ravine half marathon.

He will be facing off with some of the best experienced marathoners that include Kiptum, the defending champion Benson Kipruto and the Tokyo Olympics marathon bronze medalist, Bashir Abdi.

Beyond Marathons: Uncovering the World’s Most Scenic Trail Runs

For experienced trail runners searching for their next trail marathon and newcomers to the sport who are researching trail run events for the first time, we have compiled a list of the top destinations for trail running 

These races are renowned and provide breathtaking scenery, making them a must-have addition to your race calendar. Our selection deliberately combines well-known races with hidden gems you may not be familiar with. These hidden gems offer a unique sense of adventure and excitement, going beyond the usual races that everyone knows about.

WaitomoTrailRun,New Zealand

The Waitomo Trail Run, a one-of-a-kind event located in New Zealand's North Island, offers a unique and unforgettable experience. Now in its third year, this trail run has quickly become the largest of its kind in the country. 

Participants find themselves immersed in the stunning landscape of Hobbit country, with its picturesque rolling hills adorned with vibrant green grass. As you traverse the course, you'll also have the opportunity to explore captivating limestone caves illuminated by the enchanting glow of glowworms. 

It's important to note that littering is strongly discouraged, as there is a peculiar consequence for those who discard their energy gel wrappers. Participants may find themselves tasked with clearing gorse from the hills above Te Anga road while sporting nothing but jandals, shorts, and a singlet. However, they will be rewarded with warm cordial for sustenance and have the opportunity to partake in the wet Perendales crutching experience for several days.

Lavaredo Ultra Trail, Northern Italy  

Located in central-eastern Italy, the Dolomites showcase breathtaking rock formations that are truly remarkable. The Lavaredo Ultra Trail takes place within this distinctive lunar landscape, ranking as one of the most exquisite races worldwide. Only by participating in this event will you truly grasp why this place holds a magical allure, much like Venice. 

Even the world’s best sportsbooks that cover marathon odds would struggle to conjure up the necessary prices due to the distraction this location's beauty presents.  

As part of the UTWT competitions, the race unfolds amidst the majestic Dolomite mountains, running alongside the picturesque Misurina Lake and at the base of the renowned Tre Cime of Lavaredo, a symbol of global mountaineering. The beauty of this location stems from the striking contrast between the lush alpine forests, the rugged gray rocks, and the vivid blue skies and lakes. 

While the race offers fast sections, it is also technically demanding, requiring attentiveness to the rocky terrain and tree roots along the course. This is an event that should not be missed, although securing a spot through the registration draw is essential. Be sure to mark it on your agenda, as the experience is bound to be unforgettable!

Vallee Du Trail, Chamonix, France

Chamonix, renowned as the valley for trail running and the official host of the prestigious Ultra Trail du Mont Blanc, embodies the essence of the trail running community. Chamonix is a paradise for trail runners, as it offers a remarkable collection of 18 well-marked running routes that meander through picturesque mountain trails, enchanting forests, and serene alpine meadows, all while providing breathtaking panoramas of majestic mountains and icy peaks. 

What sets Chamonix apart is its inclusive and hospitable trail running community, which caters to elite athletes and anyone who possesses a deep affection for the mountains and the exhilarating outdoors.

MatterhorUltraks, Switzerland 

The Matterhorn, the ultimate representation of a picturesque alpine setting and alpine skiing, takes center stage for trail running during the summer. In Switzerland's Matterhorn Ultraks event, this majestic peak is visible from all directions and can be encircled through various routes ranging from 16 to 46 km. 

One particularly remarkable feature is the K30 trail, which spans 31.5 km and includes a thrilling highlight: a suspension bridge crossing the glacier gorge. Zermatt serves as the starting point for all the trails. 

By the way, "Ultraks" represents a series of trail running events at the most awe-inspiring mountain peaks across Europe.

X-TerraTrailRunWorld Championship, Hawaii 

The X-Terra Trail Run World Championship is held at Kualoa Ranch, located in Hawaii. This ranch is famously known as Jurassic Valley, as it served as the backdrop for the iconic dinosaur movies. 

The trails used in the X-Terra Trail Run World Championship are typically inaccessible to the general public. Therefore, this race offers a unique opportunity for runners to explore and appreciate the natural beauty of this area. 

The terrain itself is diverse and awe-inspiring. Participants will have the chance to run alongside cliffs and white sand beaches and navigate their way through dense rainforests. 

No prior qualifications are required to participate in the 21-kilometer championship course. This event also includes a 10-kilometer race, a five-kilometer race, and an "adventure walk," making it accessible to runners of all ages and skill levels, from beginners to elite athletes.

Scott Fauble Is Aiming for the Olympic Standard at Berlin Marathon

Fauble will hope to become first American man to hit 2:08:10 Olympic standard in Sunday’s race

Scott Fauble was not planning on running a fall marathon in 2023. On April 17, he finished 7th at the Boston Marathon to earn top American honors — just as he did in Boston and New York in 2022. His time of 2:09:44 represented the fourth sub-2:10 of his career, making him just the seventh American to accomplish that feat after Ryan Hall, Galen Rupp, Meb Keflezighi, Khalid Khannouchi, Alberto Salazar, and Mbarak Hussein. In previous years, a top-10 finish at a World Marathon Major counted as an automatic qualifying standard for the Olympic marathon; Fauble, with three straight top-10 finishes on his resume, figured he was in good position for Paris and could shift his focus to the US Olympic Trials in February 2024.

But the Olympic qualifying system for 2024 is far more complicated than in previous years, with ever-shifting world rankings and things like “quota reallocation places” creating confusion among fans and athletes alike. Any athlete ranked in the top 65 of the filtered “Road to Paris” list on January 30, 2024, is considered qualified…except the “Road to Paris” list does not currently exist. After Boston, Fauble, who is currently ranked 122nd* — that’s in the world rankings, which is a different list than “Road to Paris” — tried to take a closer look at where he stood, creating spreadsheets and projecting where he might rank after accounting for time qualifiers, the three-athlete-per-country limit, and potential changes after the 2023 fall marathon season. After a while, his brain began to hurt.

“I felt like the Pepe Silvia meme from It’s Always Sunny in Philadelphia,” Fauble said. “…It was like, this is complicated and stressful and I can just get the standard. This doesn’t need to be an issue.”

That is why Fauble, begrudgingly, made the decision to run the Berlin Marathon. He was not initially looking forward to the race, but with a strong training block in Boulder behind him and the race just four days away, he has changed his tune.

“I’m very excited,” Fauble said. “I wasn’t planning on doing a fall marathon after Boston and I had to figure out ways to get excited for it and I think that’s one of the things that has fired me up, actually seeing how fast I can go and pushing for a PR as opposed to letting the race play out and seeing what I can do.”

Chasing a time is a dramatically different approach to Fauble’s typical marathon M.O. Of the nine marathons he has run, only two have featured pacemakers: his debut in Frankfurt in 2017, and the Marathon Project in 2020. When Fauble runs Boston and New York, the hilly courses where he has found the greatest success, he does not enter with a goal time in mind. Instead, Fauble will wait until the race begins and assess a number of factors — the weather, how he’s feeling, how fast the other runners are going — before deciding which pace to run. Typically, that has led to Fauble letting the leaders go early and picking off stragglers as they fade over the second half of the race.

Berlin will be different. There are no hills to account for, and while Fauble will still fight for every place, he is not hiding the fact that the primary goal of this race is to hit a time. Specifically, the Olympic standard of 2:08:10. Only five Americans have ever bettered that time in history, but Fauble, who ran his personal best of 2:08:52 in Boston in 2022, believes he is capable of doing it.

“I don’t think that me running in the 2:07s is a huge stretch of the imagination,” said Fauble, who has removed some of the hillier routes from his training under coach Joe Bosshard but has otherwise prepared similarly for Berlin as he would Boston or New York. “I think I’ve been in that kind of shape a bunch of times.”

Every American marathoner will be rooting for Fauble

Currently, no male American marathoner has earned the 2024 Olympic standard — either by hitting the time standard of 2:08:10 or by finishing in the top five of a Platinum Label Marathon (which includes Berlin). It’s pvery likely someone such as Fauble or Conner Mantz will be ranked in the top 65 of the “Road to Paris” list at the end of January, but with the Olympic Trials less than five months away, US marathoners are getting antsy.

American pros rarely run the Berlin Marathon, typically opting for Chicago or New York in the fall — both of which pay much bigger appearance fees to American runners. But this fall, many are bypassing New York because of the date (just 13 weeks before the Trials) and the course (too slow for a shot at the Olympic standard). A sizeable crew, led by Mantz and Galen Rupp, will be in Chicago, while a far larger number than usual have opted for Berlin.

Berlin’s course is just as fast as Chicago’s, if not faster. It’s also two weeks before Chicago — an extra two weeks to prepare for the Trials — and the weather is typically a little better in Berlin than Chicago. That’s why Keira D’Amato opted for Berlin over Chicago for her American record attempt last year. It’s also why 60:02 half marathoner Teshome Mekonen — another American targeting the Olympic standard this fall — chose Berlin over Chicago.

In addition to Fauble and Mekonen, the 2023 Berlin field also includes 2016 Olympian Jared Ward, 2021 Olympian Jake Riley, and Tyler Pennel, who has finished 5th and 11th at the last two Olympic Marathon Trials. All of them will be looking to run fast. And every other American marathoner will be hoping they do the same.

That’s because of a new provision in the Olympic qualification system which states that any country with three qualified athletes may choose to send any three athletes it wants to Paris — as long as they have run at least 2:11:30 (men) or 2:29:30 (women) within the qualifying window. That’s why every American will be rooting for Fauble and others to run fast this fall: if the US has three athletes with the standard, then anyone who has run under 2:11:30 has the opportunity to make the team by finishing in the top three at the Trials.

The above provision, which World Athletics is referring to as “quota reallocation” means that someone such as Fauble could run the Olympic standard and open up a spot in Paris for an American athlete who ends up beating him at the Trials — thus taking a spot that would not otherwise be available had Fauble not run the standard. Fauble, obviously, is hoping such a scenario does not come to pass. But he is aware of the possibility and has accepted it as part of his reality.

“I don’t mind it,” Fauble said. “Sports have never really been about identifying the best team or the best athlete. They’re an entertainment product and they overemphasize very specific days on the calendar. Even if I was the only one with the standard and I get beat at the Trials, the 73-9 Warriors didn’t win the NBA title that year. You’ve gotta do it on the big days. That’s what being a professional athlete is about.”

Road mile performances from Hiltz and Prakel submitted for world record ratification

The winning times from this year’s US Road Mile Championships – 4:27.97 for Nikki Hiltz and 4:01.21 for Sam Prakel – have been submitted for world record ratification. Pending the usual ratification process – which includes doping control and shoe compliance – these performances will become the inaugural world records for the discipline.

The road mile became an official world record discipline as of 1 September. As announced after the World Athletics Council Meeting in November 2022, official recognition of a world record will require a performance of at least 3:50.00 (men) or 4:19.00 (women) between 1 January and 1 September 2023. If they were not met, the fastest recorded record-eligible performances will be recognised as the world records.

As such, the winning times at the US Road Mile Championships in Des Moines on 25 April proved to be the fastest eligible performances within that time frame.

There will, however, be a strong chance of these records being broken at the World Athletics Road Running Championships Riga 23 on 1 October, where the road mile is being contested by dozens of the world’s best middle-distance runners.