Running News Daily

'I wouldn't say we are friends' - Olympic champion Noah Lyles opens up on heated rivalry with Christian Coleman

Olympic champion Noah Lyles has shed new light onto his relationship with fierce rival Christian Coleman in new Netflix docuseries SPRINT.

Olympic champion Noah Lyles has opened up about his relationship with fierce sprinting rival, Christian Coleman revealing a complex dynamic between the two competitors in the recent Netflix docuseries Sprint.

The reigning 100m champion spoke candidly about his relationship with Christian Coleman, his sprinting counterpart, explaining that they have a mutual respect but little friendship.

"I came more to his playground than he came into mine. His main event was the 100m, and mine was the 200m," Lyles said, underscoring their different specialties within track.

The two sprinters have crossed paths frequently in recent seasons, but, as Lyles clarified, "I wouldn't say we are friends."

This rivalry between Lyles and Coleman has become one of the most exciting storylines in track and field over the past year.

Their head-to-head battles in the shorter 60m indoor races have been especially thrilling, with each trading wins and losses.

The two faced off at marquee events like the USATF Indoor Championships and the World Indoor Championships, both showcasing their world-class talent and fueling their rivalry.

However, Lyles’s performance at the 2024 Paris Olympics has shifted the dynamic.

Lyles clocked an impressive 9.79 seconds in the 100m final, securing the title of the world's fastest man.

Coleman had to watch from home as one of his fiercest rival got his crowning moment in an event that he missed out on altogether.

This achievement not only marked a career-defining moment for Lyles but also established him as the man to beat heading into the 2025 season.

With Lyles’s recent success and Coleman’s absence from the Olympic stage, the coming season may mark a new chapter in their rivalry with fans eager to see whether Coleman will reclaim his place among sprinting’s elite or if Lyles will continue his reign unchallenged.

For now, Lyles holds the upper hand, and the tension between the two sprinting titans shows no sign of slowing down.

Joe Klecker Plans His Half Marathon Debut

In a live recording of The CITIUS MAG Podcast in New York City, U.S. Olympian Joe Klecker confirmed that he is training for his half marathon debut in early 2025. He did not specify which race but signs point toward the Houston Half Marathon on Jan. 19th.

“We’re kind of on this journey to the marathon,” Klecker said on the Citizens Bank Stage at the 2024 TCS New York City Marathon Expo. “The next logical step is a half marathon. That will be in the new year. We don’t know exactly where yet but we want to go attack a half marathon. That’s what all the training is focused on and that’s why it’s been so fun. Not that the training is easy but it’s the training that comes the most naturally to me.”

Klecker owns personal bests of 12:54.99 for 5000m and 27:07.57 for 10,000m. In his lone outdoor track race of 2024, he ran 27:09.29 at Sound Running’s The Ten in March and missed the Olympic qualifying standard of 27:00.00.

His training style and genes (his mother Janis competed at the 1992 Summer Olympics in the marathon and won two U.S. marathon national championships in her career; and his father Barney previously held the U.S. 50-mile ultramarathon record) have always linked Klecker to great marathoning potential. For this year’s TCS New York City Marathon, the New York Road Runners had Klecker riding in the men’s lead truck so he could get a front-row glimpse at the race and the course, if he chooses to make his debut there or race in the near future.

The Comeback From Injury

In late May, Klecker announced he would not be able to run at the U.S. Olympic Track and Field Trials in June due to his recovery from a torn adductor earlier in the season, which ended his hopes of qualifying for a second U.S. Olympic team. He spent much of April cross training and running on the Boost microgravity treadmill at a lower percentage of his body weight.

“The process of coming back has been so smooth,” Klecker says. “A lot of that is just because it’s been all at the pace of my health. I haven’t been thinking like, ‘Oh I need to be at this level of fitness in two weeks to be on track for my goals.’ If my body is ready to go, we’re going to keep progressing. If it’s not ready to go, we’re going to pull back a little bit. That approach is what helped me get through this injury.”

One More Track Season

Klecker is not fully prepared to bid adieu to the track. He plans to chase the qualifying standard for the 10,000 meters and attempt to qualify for the 2025 World Championships in Tokyo. In 2022, after World Athletics announced Tokyo as the 2025 host city, he told coach Dathan Ritzenhein that he wanted the opportunity to race at Japan National Stadium with full crowds.

“I’m so happy with what I’ve done on the track that if I can make one more team, I’ll be so happy,” Klecker says. “Doing four more years of this training, I don’t know if I can stay healthy to be at the level I want to be. One more team on the track would just be like a dream.”

Klecker is also considering doubling up with global championships and could look to qualify for the 2025 World Road Running Championships, which will be held Sept. 26th to 28th in San Diego. To make the team, Klecker would have to race at the Atlanta Half Marathon on Sunday, March 2nd, which also serves as the U.S. Half Marathon Championships. The top three men and women will qualify for Worlds. One spot on Team USA will be offered via World Ranking.

Sound Running’s The Ten, one of the few fast opportunities to chase the 10,000m qualifying standard on the track, will be held on March 29th in San Juan Capistrano.

Thoughts on Ryan Hall’s American Record

The American record in the half marathon remains Ryan Hall’s 59:43 set in Houston on Jan. 14th, 2007. Two-time Olympic medalist Galen Rupp (59:47 at the 2018 Prague Half) and two-time U.S. Olympian Leonard Korir (59:52 at the 2017 New Dehli Half) are the only other Americans to break 60 minutes.

In the last three years, only Biya Simbassa (60:37 at the 2022 Valencia Half), Kirubel Erassa (60:44 at the 2022 Houston Half), Diego Estrada (60:49 at the 2024 Houston Half) and Conner Mantz (60:55 at the 2021 USATF Half Marathon Championships) have even dipped under 61 minutes.

On a global scale, Nineteen of the top 20 times half marathon performances in history have come since the pandemic. They have all been run by athletes from Kenyan, Uganda, and Ethiopia, who have gone to races in Valencia (Spain), Lisbon (Portugal), Ras Al Khaimah (UAE), or Copenhagen (Denmark), and the top Americans tend to pass on those races due to a lack of appearance fees or a stronger focus on domestic fall marathons.

Houston in January may be the fastest opportunity for a half marathon outside of the track season, which can run from March to September for 10,000m specialists.

“I think the record has stood for so long because it is such a fast record but we’re seeing these times drop like crazy,” Klecker says. “I think it’s a matter of time before it goes. Dathan (Ritzenhein) has run 60:00 so he has a pretty good barometer of what it takes to be in that fitness. Listening to him has been really good to let me know if that’s a realistic possibility and I think it is. That’s a goal of mine. I’m not there right now but I’m not racing a half marathon until the new year. I think we can get there to attempt it. A lot has to go right to get a record like that but just the idea of going for it is so motivating in training.”

His teammate, training partner, and Olympic marathon bronze medalist Hellen Obiri has full confidence in Klecker’s potential.

“He has been so amazing for training,” Obiri said in the days leading up to her runner-up finish at the New York City Marathon. “I think he can do the American record.”

Morgan Beadlescomb Withdraws From Manchester Road Race

Just hours after Manchester Road Race officials announced that Morgan Beadlescomb was set to defend his title, the elite runner withdrew from the 2024 field.

Race officials said Beadlescomb had committed to compete in Manchester several weeks ago, and his entry was announced by race organizers Monday. He notified the Manchester Road Race Committee later on Monday about his decision not to compete in this year's event.

The 26-year-old Beadlescomb ran in the USATF 5-Kilometer Championship in New York City on Saturday and finished in 10th place. He won that race in 2023.

"We've been informed that Morgan consulted with his coach after Saturday's performance at the national 5-K race, and they decided that he would not be able to compete at the required level to give a good showing in Manchester," said Dr, Tris Carta, the longtime president of the Manchester Road Race. "We’ll certainly miss having him with us this Thanksgiving, and we hope that he’ll be back here in the near future."

Beadlescomb, an All-American runner at Michigan State University, won the 2023 MRR in a close race with runner-up Conner Mantz. A year earlier, he finished a close second here behind Mantz, who set the MRR course record of 21:04. Beadlescomb recorded 21:05, the second fastest time ever run on the Manchester course.

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.

Jessica McClain And Biya Simbassa Capture USATF Road Titles At Great Cow Harbor 10k

That’s what Jessica McClain shouted as she broke the tape at the Great Cow Harbor 10-K here this morning where she won her first-ever national title.  The 32 year-old from Phoenix, who finished fourth at the 2024 USA Olympic Team Trials Women’s Marathon last February, stopped the clock at 31:40, a new course record by 13 seconds.

She’ll leave this picturesque seaside town on Long Island with total race winnings of $10,500: $8,000 for first place and $2,500 for setting a new course record.  Her time was also a championships record, bettering Marla Runyan’s 2002 mark of 31:46 set in Boston.

“It was so fun,” an elated McClain told Race Results Weekly just after finishing.  “I was literally out here just to race and have a good time before New York (City Marathon), and the motivation now is just head-down training, staying in Phoenix the next six weeks.”

McClain was part of a strong lead pack in the first mile which included Natosha Rogers, Erika Kemp, Emma Grace Hurley, and Amanda Vestri.  Keira D’Amato, Annie Rodenfels, and Katie Izzo ran together about six seconds back.  The quintet ascended the steep James Street Hill in the second mile, then ran together towards the 5-K mark, unable to appreciate the breathtaking views of Northport Harbor to their left.  Rogers got the $500 5-K prime, but McClain held back.  She was thinking instead about the overall title.

“I knew some of the women would be motivated by the 5-K bonus,” McClain explained.  “So I was like, just tune-out and stay in the mix until then, and then just feel it out.  When I felt comfortable enough, make a move and make it definitive.”

Her legs full of strength from marathon training, McClain pulled away in the fourth mile. She ran the mostly downhill second half of the race in a snappy 15:42, much faster than the second-place Rogers (16:03).  Spurred on by the hundreds of spectators who lined both sides of the course, the Brooks-sponsored athlete sailed to the finish line on Main Street alone.  She was particularly pleased with her tactics today.

“I’ve been really bad about getting out and making half-assed moves,” McClain admitted with a chuckle.  “I was really trying to get to a point where I was antsy and just go.”

Despite suffering from a badly upset stomach in the final mile, Rogers was a clear second in 32:00.  Hurley, the overall leader in the USATF Running Circuit points race, took third in 32:05 and Kemp, who won here in 2021, got fourth in 32:10.  D’Amato, who will run the Bank of America Chicago Marathon in three weeks, completed the top-5 in 32:13.

Her legs full of strength from marathon training, McClain pulled away in the fourth mile. She ran the mostly downhill second half of the race in a snappy 15:42, much faster than the second-place Rogers (16:03).  Spurred on by the hundreds of spectators who lined both sides of the course, the Brooks-sponsored athlete sailed to the finish line on Main Street alone.  She was particularly pleased with her tactics today.

“I’ve been really bad about getting out and making half-assed moves,” McClain admitted with a chuckle.  “I was really trying to get to a point where I was antsy and just go.”

Despite suffering from a badly upset stomach in the final mile, Rogers was a clear second in 32:00.  Hurley, the overall leader in the USATF Running Circuit points race, took third in 32:05 and Kemp, who won here in 2021, got fourth in 32:10.  D’Amato, who will run the Bank of America Chicago Marathon in three weeks, completed the top-5 in 32:13.

Hillary Bor sets national record at the New Haven 20K, Keira D’Amato wins women’s race

Two-time Olympian Hillary Bor fell in the U.S. Olympic Trials in the steeplechase and did not make it to Paris.

Neither did Keira D’Amato, who dropped out of the Olympic Marathon Trials after running with

Hilary Bor and Keira D'Amato won USATF national titles in the 20K Monday by winning the men's and women's races at the 47th Faxon Law New Haven Road Race.Bor finished the 20K (12.4 miles) race in 58 minutes, 9 seconds, while D'Amato crossed the finish line in 1:06:25.

Bor's time set the national championship record. He pulled away from Nathan Martin (58:26), Biya Simbassa (59:29) and Aidan Reed (58:31).

Bor, from Colorado, was a member of the 2016 U.S. Olympic team and competed in the steeple chase.

D’Amato, from Virginia, also won the Faxon Law New Haven 20K in 2022 when she set the course record. She held off Jess McClain (1:06.50), Savanah Berry (1:07:03) and Annie Frisbie (1:07:19).  

Both earned the Ryan Shay Memorial Award, given annual in honor of the 2004 Faxon Law New Haven Road Race winner who died while participating in the 2007 Olympic Trials Marathon in New York City. The award is presented in recognition of Shay’s hard work and dedication to the sport, as well as longtime support of the New Haven Road Race, which he ran four times. 

Connecticut's top finisher in the male division was West Hartford's Grant O'Connor, who placed 23rd in 1:02:54. The top state performer in the female division was Glastonbury's Alyssa Natario, whose time of 1:14:41 was 13th.

Other Connecticut residents to place in the top 25 in the female division were: Fairfield's Megan Connolly, Wallingford's Katie Overstrum, Woodbridge's Laura Pierce, Manchester's Olivia Mondo, Colchester's Alayna Bigalbal and East Lyme's Rebecca Snielson

The race, which drew more than 5,000 participants, also included a 5K, half marathon, half marathon relay and kid's fun run.

Benjamin MacDonald of Susbury, Mass. won the half marathon in 1:10:01, with Tabea Themann of Hamburg, Virginia winning the female division in 1:18:11. Westport's Clare Kutnick was second in the division in 1:21:48.

Prospect's Colin Slavin won the 5K title in 15:31 for the men, while Milford's Courtney Kitchen won the female division in 17:46.

In His First 100-Miler, David Roche Demolishes the Legendary Leadville 100 Course Record

Matt Carpenter’s record stood for 19 years.

In his first 100-mile race of his career, trail runner and coach David Roche took down a legendary record in the sport. On Saturday, the 36-year-old broke Matt Carpenter’s storied Leadville 100 course record from 2005, winning in 15:26:34—over a 16-minute improvement of the record.

Roche won the men’s race by 30 minutes, on the dot. Adrian Macdonald was second in 15:56:34, and Ryan Montgomery placed third with a time of 16:09:40. In the women’s race Mary Denholm dominated, winning in 18:23:51. Zoë Rom took runner-up honors (21:27:41) while Julie Wright rounded out the podium in 21:48:57. 

The Leadville course is notoriously difficult, primarily due to its situation at high altitude. The town of Leadville, Colorado—where the race starts and ends—sits at 10,119 feet above sea level. The “Race Across the Sky” covers more than 18,000 feet of vertical gain and at its highest point, runners reach an elevation of 12,600 feet. (For context, “high altitude” is generally considered to begin around 5,000 feet above sea level.)

Roche went out aggressively and built a sizable cushion on Carpenter’s record of 15:42:59. At the halfway mark, Roche was ahead of course-record pace by over 25 minutes, according to iRunFar. By the 87.4 mile split, the gap had decreased to 15 minutes, but it was enough of a buffer for Roche to maintain. 

After the race, Roche posted on Instagram recapping the feat and noting some prerace nerves.

“I put a big scary goal out there early this year: chasing the historic 15:42 Leadville 100 course record by one of the GOATs, Matt Carpenter,” he wrote. “Approaching my first 100 miler, though, I’m not sure I truly believed. I kept joking about where I’d drop out and what my order would be at the Leadville Taco Bell.”

While Roche is an accomplished trail runner, he’s historically had the most success at shorter distances, like the half marathon and 50K. In 2014, he was named the 2014 USATF Sub-Ultra Trail Runner of the Year, and he’s represented Team USA internationally.

Roche, along with his wife, Megan, are well-known in the running community for their coaching business and podcast: Some Work, All Play (SWAP). According to its website, SWAP’s professional roster includes athletes like mountain running world champion Grayson Murphy, three-time Barkley Marathons finisher John Kelly, and steeplechaser/mountain runner Allie Ostrander.

'What has he done to deserve it?' - Why Noah Lyles will not put up his Olympic gold medal in prospective challenge against Tyreek Hill

Lyles has dismissed the idea of betting on his gold medals as well as Hill's NFL rings, citing he is "not interested" as the war of words between the two over who is faster continue.

American sprint sensation Noah Lyles has firmly declined the idea of using his Olympic gold medal as a wager in a potential race against NFL star Tyreek Hill.

 Lyles, who recently clinched the gold in the 100 meters at the Paris Olympics, is open to racing Hill, but only on his terms—over the 100-meter distance, widely recognized as the definitive race for determining the fastest man on the planet.

The public feud between Lyles and Hill began after the Miami Dolphins wide receiver took aim at Lyles over comments he made in 2023, criticizing American sports leagues for referring to their champions as "world champions."

Hill, in an interview with Kay Adams, was quick to dismiss Lyles’ opinion, especially after the sprinter’s bronze medal finish in the 200 meters, where he tested positive for COVID-19 after the race.

“Noah Lyles can’t say nothing after what just happened to him,” Hill said during the podcast. “Pretend like he’s sick, I feel like that’s horseradish. So for him to do that and say that we’re not world champions of our sport, come on, bruh. Just speak on what you know about, and that’s track.”

Hill later escalated the tension by challenging Lyles to a 50-yard dash, boldly claiming he would come out on top. “I would beat Noah Lyles,” Hill asserted. “I wouldn’t beat him by a lot, but I would beat Noah Lyles.”

Lyles, however, was unimpressed by Hill’s challenge and made it clear during a Wednesday interview on the Dan Patrick Show that his Olympic gold medal is off the table.

“What has he earned to deserve that status?” Lyles asked rhetorically. “He plays football and is a great football player, but you do not get to jump the line because you think you are fast. There are tons of those people out there.”

When asked if he would be interested in one of Hill’s NFL rings as a wager, Lyles was dismissive. “I do not want a Super Bowl ring. I am very content with my Olympic medals,” he stated.

Lyles also doubled down on the conditions for any potential race, stating that it would have to be in the 100 meters or not at all. “Again, I’m not here to do gimmicks,” Lyles told NBC News. “You want to challenge me, ‘the world’s fastest man,’ if you want to challenge that, you have to challenge that in his event.”

Lyles further referenced NFL wide receiver DK Metcalf’s attempt to compete in the 100 meters, noting that Metcalf had the courage to face sprinters on the track in a legitimate event. 

In May 2021, Metcalf ran the 100 meters in 10.36 seconds at the USATF Golden Games and Distance Open, finishing ninth in his heat. While he didn’t qualify for the Olympic Trials, Metcalf’s effort was praised by Lyles as a serious attempt to prove his speed.

“Any time someone fast comes up, he would try to race them. If he really wanted to race people, he would’ve showed up like DK Metcalf,” Lyles said in a separate interview on Night Cap.

“The man [Hill] dodges smoke. I don’t got time for that. He’s challenging me. We’re racing in the 100, we can race. If he’s truly serious about it. If he’s truly serious about it, and I’m not talking about you’re just talking on the internet … you’ll see me on the track.”

NFL player says he'd beat Noah Lyles in a race

Noah Lyles has faced a challenging week in the media, especially after winning bronze in the men’s 200m at the 2024 Paris Olympics and attributing his loss of the gold (and silver) to contracting COVID-19. (Many found this unconvincing.) One of his critics is NFL wide receiver Tyreek Hill, who didn’t hold back on his opinion of Lyles’ abilities, confidently stating that he could beat the new Olympic 100m champion in a race.

During a pre-season interview on YouTube’s Up and Adams Show, Hill shared his thoughts on Lyles: “Noah Lyles can’t say anything after what just happened to him. For him to lose like that and still say we’re not world champions in our sport? Come on, bruh. Just stick to what you know, and that’s track.”

Hill went on to say he would beat Lyles in a race (although he did not specify the distance). “I wouldn’t beat him by a lot, but I would beat Noah Lyles.”

Hill, who goes by the nickname “Cheetah,” is renowned for being one of the fastest players in professional football. While his focus has been on football for most of his life, he comes from a track and field background. Hill represented Team USA at the 2012 World Junior Championships in Barcelona, winning gold in the men’s 4x100m relay and bronze in the 200m (20.54).

Although Hill hasn’t made a return to track and field since, he did race over 60 metres at the 2023 USATF Masters Indoor Championships, clocking 6.70 seconds. His time ranked him 213th in the world for the men’s 60m event last year. In contrast, Lyles won a world championship silver medal in the 60m at the 2024 World Indoor Championships in Glasgow, with a time of 6.44 seconds—trailing only American Christian Coleman, the world record holder in the 60m event.

Hill has admitted in multiple interviews that he doesn’t plan to return to track anytime soon, making a showdown with Lyles unlikely. Even so, the numbers speak for themselves: Lyles’ 100m winning time of 9.79 seconds in Paris is half a second faster than Hill’s personal best of 10.19 seconds. While Hill’s times are impressive for someone not competing professionally, the likelihood of him beating Lyles without a few years of focused training seems slim.

Run the tangents to crush your race-day goals

Running faster isn’t just about building strength and endurance—sometimes, it’s about getting smart with your strategy. One often overlooked technique is running the tangents. By taking the shortest possible race route, you can shave off precious seconds and even minutes from your time. Here’s how you can master the art of running tangents and blast to a race-day PB.

Maximize efficiency, minimize extra mileage on race day with this technique

What are tangents?

Running the tangents simply means taking the shortest path around a course, and is derived from a basic principle: the shortest distance between two points is a straight line. Imagine a race course filled with curves and corners—instead of sticking to the center of the road or weaving back and forth, running tangents involves cutting straight lines from one apex to another. By doing this, you minimize the distance you run and maximize your efficiency.

For instance, if you’re running a race with a lot of turns, you’d be amazed how much less mileage you’ll have to run if you stick to the inside of each curve, rather than the outside. Consider a typical marathon with numerous turns—by consistently choosing the shortest path, you might easily cut out hundreds of unnecessary meters.

It’s a strategy elite runners use to their advantage, and you can, too—while it sounds intuitive, you probably aren’t paying enough attention to the concept. Over the course of a marathon, these small adjustments can add up to save you significant time and energy.

Do it like the pros

A USATF-certified marathon course is measured precisely, to the inch–and it’s not measured from the middle of the road: “You might envision the shortest possible route as a string, stretched tightly along the course so that it comes within one foot of all corners, straight through S-turns, and diagonally between corners when crossing a street,” USATF explains on their website. When you run along this invisible line, you are running the tangents.

For races with qualification standards where even seconds count (like the Boston Marathon, for example), running the tangents can be key to hitting or missing the race of your dreams.

Practice and preparation

Running tangents effectively takes some practice and a bit of foresight. Plan your route before race day, studying the course map and identifying where the turns are. Visualizing your route in advance can help you plan where to cut the tangents. Incorporate tangent running into your regular training runs—on your next run, practice cutting the corners efficiently to get a feel for the technique.

Race day mastery

During the race, keep an eye on the road ahead. Look for the shortest line through each curve, and adjust your position accordingly. Ensure that you’re not cutting corners illegally by staying within the designated course boundaries—being safe and following the rules comes first. It’s a good idea to check over your shoulder to make sure no one is bearing down on you before changing your position, and start gradually moving to the inside of an upcoming curve a few dozen metres ahead of time.

NFL player says he’d beat Noah Lyles in a race

"I wouldn’t beat him by a lot, but I would beat Noah Lyles," said Miami Dolphins receiver Tyreek Hill

Noah Lyles has faced a challenging week in the media, especially after winning bronze in the men’s 200m at the 2024 Paris Olympics and attributing his loss of the gold (and silver) to contracting COVID-19. (Many found this unconvincing.) One of his critics is NFL wide receiver Tyreek Hill, who didn’t hold back on his opinion of Lyles’ abilities, confidently stating that he could beat the new Olympic 100m champion in a race.

During a pre-season interview on YouTube’s Up and Adams Show, Hill shared his thoughts on Lyles: “Noah Lyles can’t say anything after what just happened to him. For him to lose like that and still say we’re not world champions in our sport? Come on, bruh. Just stick to what you know, and that’s track.”

Hill went on to say he would beat Lyles in a race (although he did not specify the distance). “I wouldn’t beat him by a lot, but I would beat Noah Lyles.”

Hill, who goes by the nickname “Cheetah,” is renowned for being one of the fastest players in professional football. While his focus has been on football for most of his life, he comes from a track and field background. Hill represented Team USA at the 2012 World Junior Championships in Barcelona, winning gold in the men’s 4x100m relay and bronze in the 200m (20.54).

Although Hill hasn’t made a return to track and field since, he did race over 60 metres at the 2023 USATF Masters Indoor Championships, clocking 6.70 seconds. His time ranked him 213th in the world for the men’s 60m event last year. In contrast, Lyles won a world championship silver medal in the 60m at the 2024 World Indoor Championships in Glasgow, with a time of 6.44 seconds—trailing only American Christian Coleman, the world record holder in the 60m event.

Hill has admitted in multiple interviews that he doesn’t plan to return to track anytime soon, making a showdown with Lyles unlikely. Even so, the numbers speak for themselves: Lyles’ 100m winning time of 9.79 seconds in Paris is half a second faster than Hill’s personal best of 10.19 seconds. While Hill’s times are impressive for someone not competing professionally, the likelihood of him beating Lyles without a few years of focused training seems slim.

This 31-Year-Old Runner Is a Mom and an Olympian

Buoyed by her faith, motherhood, and family, Marisa Howard never relinquished her dream of becoming an Olympian

As a young girl, Marisa Howard dreamed about becoming an Olympian one day. But her focus was on another Olympic sport, gymnastics. She had no idea what the 3,000-meter steeplechase even was.

She also had no idea she’d be a mom when the dream actually came true.

Over the last two decades, Marisa, 31, has gone through numerous highs and lows, near-misses, injuries, a lack of sponsor support, and joyful life changes—most notably giving birth to son, Kai, in 2022. But the steeplechaser from Boise, Idaho, never let go of the dream. Relying on her faith, a strong family support system, and the frugal but full life she shares with her husband, Jeff, the dream came true on June 27 with a third-place finish in the steeplechase at the U.S. Olympic Trials in Eugene, Oregon.

After chipping away at her craft for three Olympic cycles,  Marisa ran the race of her life—finishing with a 15-second personal best of 9 minutes and 7.14 seconds—to earn a spot on Team USA.

Her dream of running for Team USA in the Olympics officially materialized on August 4 when she lined up to race in the prelims of the 3,000-meter steeplechase in Paris. She ran with the lead pack in her heat as long as she could, but with two laps to go she slid to seventh and finished in that position in 9:24.78, missing the chance to advance to the August 6 final by two places and about seven seconds.

“I think it just becomes a lot more real when you see people that have been kind of knocking on the door for years and finally break through. It’s like, ‘Wow, we’re human and we can do it.’ Dreams do come true,” Marisa said. “I was six or seven or eight years old when this Olympic dream was born, and I plan on competing until he’s that age, hopefully, to show him what it’s like to do hard things and chase your dreams. I think it’ll be cool in 10 years when I show Kai these videos and be able to tell him, “Look at what Mommy did when you were two.”

In between making the team in late June and arriving in Paris in late July, Marisa’s life returned to normal—as if being a mom with a 2-year-old is ever normal, or at least consistent, on a day-to-day basis. That month included rough bouts of stomach flu for her and her son, the continued day-to-day management of Kai with Jeff, juggling workouts with childcare help from family and friends, reestablishing normal sleep patterns for everyone, and of course, finalizing travel plans to get the family to Paris.

It all came with a humbling reminder of the perspective that has been the bedrock of Marisa’s postpartum revival as an athlete.

“The day after I qualified, we were driving back home to Idaho and we were all tired. Kai was exhausted and screaming in the car, and I told my husband, ‘He doesn’t care that I’m an Olympian, he just wants food and sleep and, really, I’m just mom,’” she said. “It’s humbling—there’s nothing more humbling than taking care of your sick baby—and I think as a parent, we’re humbled every single day, and we come up short sometimes despite doing the best we can, but I’m thankful that there’s grace and forgiveness. I think it makes those high moments so much sweeter.”

Marisa is part of a new wave of elite runners that aren’t putting their family plans on hold due to their career, and one of several moms who competed at the U.S. Olympic Trials. Stephanie Bruce raced the 10,000 meters just nine months postpartum after giving birth to her daughter, Sophia, in September 2023, while Kate Grace ran strong preliminary and semifinal 800-meter races to advance to the final of that event just 15 months after giving birth to son, River, in March 2023.

Elle St. Pierre gave birth to her son, Ivan, at about the same time, and returned to racing six months postpartum, finishing seventh in a speedy 4:24 at the Fifth Avenue Mile in New York City. That was just the beginning for St. Pierre, who broke the American indoor record in the mile (4:16.41) in January then won the gold medal in the 3,000 meters at the indoor world championships in Glasgow in March. At the Olympic Trials, Pierre won the 5,000 meters and placed third in the 1500, qualifying for Team USA in both events, even though she declined the Olympic entry for the 5,000.

After Howard gave birth to Kai in late May 2022, she began doing pelvic floor therapy along with general strength training and some easy jogging. By the time she started running in earnest that fall, she was surprised at how quickly her aerobic fitness came back to her.

“What’s really surprised me is that I’m able to run paces that I never hit before pregnancy with the same amount or less effort,” she says. “My aerobic engine has just gotten so strong. You do see women come back stronger, but it’s a wide range of how long it takes them to come back. ”

When she returned to the track, she was aiming for a top-three finish at the 2023 U.S. championships to qualify for the world championships in Budapest. She made it to the final and was in third place with two laps to go, but just didn’t have the closing speed. However, she did get the Olympic Trials standard by clocking a near-PR of 9:22.73, demonstrating she was just as fast as her pre-pregnancy self despite limited training and two years away from racing.

By late 2023 and early 2024, Pat McCurry, Marisa’s coach since college, was able to add more volume and intensity to her training, setting up what he thought would be her best season yet. And while Marisa admittedly didn’t race as well as hoped in her races before the Olympic Trials, McCurry knew she was capable of great things.

“She was on a different level once we got back to that base fitness post-pregnancy, and I think that’s what’s paid off in massive fitness dividends,” said McCurry, who has coached Marisa on Idaho Afoot training group since 2015. “The racing didn’t look amazing from the outside. The training was spectacular. We were doing things in training since January that we’ve never done before—just the level of intensity and volume we were sustaining was stellar.”

Marisa picked up running at Pasco High School in Washington, and carried on with the dream at Boise State University. There, she also met Jeff Howard, a Boise State runner who held the school record in the 10,000 meters. But more important than their common athletic passion, they shared the same Christian values that were the foundation of her life. They married in the summer of 2013 just after he graduated. He eventually took a job as a high school teacher at a nearby school, while she blossomed into a three-time NCAA Division I All-American for the Broncos, notching a runner-up finish at the 2014 NCAA championships and fourth-place finish the following year as a senior.

After she graduated, she picked up a small sponsorship deal with women’s apparel brand Oiselle and set her sights on the 2016 U.S. Olympic Trials . She got injured and missed the trials that year. But Howard and her husband bought a house in Boise and started their family life in earnest. That added stability, along with the guidance of McCurry, who she began working with in 2016, allowed her to dig deeper into training and continue to make progress in the steeplechase, lowering her personal best to 9:30.92 at a race in Lapinlahti, Finland.

The Oiselle sponsorship evaporated after about three years but that didn’t seem to matter. She and Jeff were living frugally and loving life, especially because, by then, most of their family had moved to Boise. Marisa had two aunts who had lived in the area before she went to college, and Jeff’s parents moved to town shortly after they were married. Marisa’s parents, and later her best friend, Marianne Green, also picked up their roots and relocated to town.

The ensuing years brought a variety of highs and lows—several near-miss fifth place finishes at U.S. championships, a silver medal at the 2019 Pan American Games, a few injuries that delayed her progress, a  breakthrough eight-second PR in the semifinals of the 2020 Olympic Trials, and, of course, welcoming Kai into the world in 2022.

What makes Marisa’s situation especially challenging is that she’s run competitively without a traditional sponsor since 2017, more or less collectively bootstrapping the dream on her husband’s high school teacher’s salary and working part-time as a schol nurse and as a coach. (She will officially join the Boise State staff as an assistant coach after the Olympics.) She often stays with friends when she travels to races and says she’s grateful to the meet directors who have flown her out to race, put her up in hotels, and also paid her to pace races.

She also earned USATF Foundation grants and in 2022 was the recipient of a $10,000 grant to offset child care expenses from a program sprinting legend Allyson Felix organized through Athleta’s Power of She Fund and the Women’s Sports Foundation. Marisa competed at the 2024 Olympic Trials as part of the Tracksmith Amateur Support Program, which provides a small quarterly stipend, running apparel, and shoes to about 40 athletes in all disciplines of track and field.

“We’ve found ways to make it work. We drive used cars, and we refinanced in 2020, so thankfully our mortgage is very low,” she says. “So really a lot of my expenses are just shoes, a little bit of travel, coaching fees, gym fees, and things like that. But it does add up. But thankfully we live well within our means and are able to do it. As I’ve said before, the Lord always provides.”

But even with that support and her continued progress, Marisa entered the Olympic Trials as a dark horse contender to make Team USA. And that’s despite knowing that Emma Coburn and Courtney Frerichs, the top stars of the event for the past 10 years, were sidelined with injuries. She hadn’t run great in her races leading up to the trials, and her confidence was waning, McCurry says.

“I felt like not having a full contract [from a shoe sponsorship] had kind of eroded away at some of her confidence, and she was starting to have a little bit of imposter syndrome at races,” says McCurry. “We just had a really firm talk where I was like, damn it, you’re better than this,” he says. “Not we, not the training, you, Marissa Howard, are better than this.”

That pep talk was just what she needed. It helped remind Marisa about her bigger purpose, just as much as packing diapers, toys, and pajamas for Kai did before she and Jeff made the eight-hour drive to Eugene for the Olympic Trials.

In her semi-final heat at the trials on June 24, Marisa ran aggressively and finished second behind Gabbi Jennings in 9:26.38. After the race, she said she was looking forward to the final, but, for the moment, was most interested in making sure Kai got to bed on time.

Running with purpose and caring for her son emboldened her for the final, where she ran with conviction among the top five before moving into the lead briefly with a lap to go. In what was a thrilling final lap, Val Constien retook the lead and sprinted to victory down the homestretch in an Olympic Trials-record 9:03.22, followed by a surging Courtney Wayment (9:06.50) and a determined Marisa (9:07.14) as the top nine finishers all set new personal bests.

“My husband and I talk about competitive greatness: You want to rise to the occasion when everyone else is at their best. So it’s like, gosh, I was able to do it! I think a lot of it for me has always been about having my priorities in place. I’m a Christian first, and then a wife, and then a mom, and then a runner. And I think if I keep those in that line, that’s where I see success,” Marisa says.

“I’ve sat next to gold medalists and other high-level athletes in chapels before U.S. championship races and they’ve told me, ‘I’ve won that gold medal and it doesn’t fill that void in my heart.’ And just knowing that a medal or success isn’t going to change you, ultimately, you have to be secure in who you are. So just remembering where my priorities lie helps to kind of keep me grounded.”

Training for a Marathon? Why Time on Feet Is a Key Metric

According to coaches, focusing on time has key benefits for both new and experienced runners.

Rather than hold yourself to a specific number of miles when you go out for a run, what if you focused more on the time on your watch? You do the work, keep an eye on the clock, and when your time is up, that’s it. You’re done.

This training method is known as “time on feet” and it is both simple and effective. Time on feet measures how much time you spend running, walking, and cross-training rather than the distance you cover. For example, when you wake up on a Sunday morning instead of setting a distance goal, you might run for 75 minutes. Shorter midweek runs may clock in between 30 and 45 minutes.

How far you go will depend on your pace, and other elements that affect runs, like weather, terrain, and how you feel that particular day. It’s the time on feet that matters, though, not the other metrics, such as distance and pace.

To learn more about when to include time on feet in your training plan, we spoke with three different running coaches. Here’s what they had to say about counting minutes instead of miles.

The Benefits of Following Time on Feet as a Metric

Whether you’re a new runner or a runner with loads of miles in your shoes, using time on feet can improve your runs.

It Helps Distance and Pace Progression

“I coach almost exclusively in time instead of mileage,” Will Baldwin, USATF and VDOT-certified running coach tells Runner’s World. Baldwin explains that when researchers look at how running affects your body, they do so in time increments, not mileage.

“We know, on average, it takes 30 to 35 minutes of time on feet to get a measurable aerobic benefit from a run,” Baldwin says. For one runner, 35 minutes may equate to five miles. For another, it may mean three miles.

Runs of at least 30 minutes provide enough stimulus for predictable aerobic adaptations, such as increased mitochondrial density, enhanced capillary growth, and improved fat metabolism, says Baldwin. Importantly, this duration allows the body to begin utilizing fat as a fuel source, which is a crucial aspect of endurance training. “A minimum of 30 minutes helps to ensure meaningful and measurable improvements in aerobic fitness,” Baldwin adds.

“If you’re brand new to the sport, adding five to 10 minutes of running in lieu of adding miles can make things a bit more manageable,” Matt Forsman, USATF/RRCA-certified running coach and race organizer at Sasquatch Racing tells Runner’s World.

Beginners and new runners will eventually see their distance increase during their typical run time. “As fitness goes up, even though it’s the same amount of time, you might actually run quite a bit farther because you’re able to move faster,” Forsman says. “It can be motivating seeing how much farther you’re getting in the same amount of time.”

If you’re training for a race, it helps to combine both time on feet and mileage. For example, the Galloway run/walk plans include both time on feet (during the week) and distance (for weekend long runs). This helps runners get familiar with what a specific distance feels like.

It’s Key for Specific Types of Races

While time on feet is a helpful metric for new runners, it’s also helpful for those going for super long distances.

“[Time on feet] is useful when running ultramarathons, as not all miles are created equal when tackling distances beyond 26.2 miles,” Forsman says. “If you’re training for ultras, it’s likely you’re doing it on the trails, which means uneven terrain, hills, and variable pacing throughout the course of your runs. So, a time-on-feet approach versus a strict mileage-based approach makes sense.”

Similarly, if you’re training to run a multi-day race, it helps to plan back-to-back runs that align with your event, no matter the distance. “You definitely want to have that experience of time on feet day after day as part of your training block,” says Chris Twiggs, chief training officer of Galloway Training Programs, an Atlanta-based coaching company, and a marathoner and ultrarunner. “You want to try to simulate what you’re going to go through in a multi-day event.”

One thing to keep in mind: If you’re training for a long endurance event, Twiggs warns that once you creep over the six-hour mark during a training run, “you’re going to see diminishing returns” and “you’re going to have a hard time recovering from that.”

It Offers a Psychological Boost

Most long-distance training plans, including those for a marathon or half marathon, don’t have you running the full distance of the race in one go. However, logging comparable time on your feet prerace can boost your confidence before an event, even if you don’t run that distance at race pace.

Twiggs says that just walking for your predicted race time establishes a sense of capability while offering real training benefits.

“Doing a five-hour walk, for example, will not give you the same pounding that you would get from a 26-mile run,” Twiggs says. “But if you are out there for the same amount of time that you’re going to be, and if you do it at the same time of day that the event’s going to take place and over the same sort of terrain, then you’re getting those adaptations as well.”

Plus, it helps you mentally prepare for the length of time you’ll be out there moving your body, potentially helping you develop the mental stamina required for running long distances.

How to Calculate Time on Feet in a Training Plan

There’s no clear-cut formula to determine how much time you need on your feet because it depends on a handful of factors, including event type and distance, typical pace, current levels of experience and fitness, and your schedule.

“For something like a 5K, you’ll likely want to gradually get to a point where you can handle [about] 40 minutes of continuous running,” Forsman says. “This time frame roughly aligns with the amount of time it takes most new runners to complete the 5K distance.”

Of course, your race time will vary depending on your pace. So, even if you prefer to use time-on-feet training, knowing your average mile time is helpful, as it determines how long it will take you to finish a specific distance.

Also, there is more that goes into race training than only time on feet—especially if you have a goal time in mind. “If you’re training for a road half marathon and want to run two hours, it’s a bit trickier,” Forsman says. Building up to two hours of time on feet is really just step one. You also need quality work, like tempo runs and intervals, which involve targeted pace work. This is what will help you develop the ability to hold a 9:09-per-mile pace to reach your two-hour half-marathon goal. “So, strictly using a time-based approach for this kind of goal might not be the best idea,” he adds.

Mixing in distance-based runs can also provide assurance that your training is on track. Baldwin almost always gives marathoners a 20-mile run during their training. “For whatever reason, that’s a huge mental barrier for a lot of folks. It makes them feel very confident that they’ve run 20 miles going into a marathon,” he explains.

Likewise, during marathon training, tapering with time on feet—cutting back on running volume and intensity in the days or weeks leading up to an event—follows the same general principles, whether you’re using time or distance as a metric. For example, in the final three weeks of training, marathoners typically reduce their weekly mileage by 20 to 30 percent each week. If you’re using time on feet, you simply trim your minutes by the same percentage.

Other Factors That Play Into Time on Feet

When it comes to accounting for daily activity, don’t overthink it. The coaches recommend focusing on intentional workouts when tallying time on feet, so you don’t need to factor in a leisurely walk or your daily steps. Though you do want to keep in mind that if you’re limiting time on feet during a taper or the days before a race, walking will add up.

As for cross-training, like cycling or the elliptical, unless you’re working with a coach or training platform that can accurately calculate the difference in training modalities, just use the same time you would if you were running. So, if you’ve got a 35-minute run on the calendar but need to jump on the elliptical, do a 35-minute workout. “It’s not going to be perfect. We’re not going to get the same amount of fitness,” Baldwin says. “But at least we’re keeping our schedule and our rhythm.”

Are You Drinking Water Wrong? According to Researchers, You Probably Are

Here’s how to hydrate for better performance.Here’s how to hydrate for better performance.Staying hydrated seems simple enough—drink water when you’re thirsty and stop when you feel like you’re done, right? Well, it’s a bit more complicated than that, especially for runners. 

That’s because not understanding the complicated equation of race distance and intensity combined with water and electrolyte intake can ruin a long run or race, not to mention have serious health repercussions. Drink too little and your ability to power through your workout suffers; drink too much and you can get sidelined by nausea and frequent pee breaks. 

And even though you might first worry about dehydration for those summer runs, researchers found that the newer you are to running and the slower you run, the more likely it is that you will drink too much water while racing. (We’ll talk more about this later.)

To that end, much of the research demonstrates that mastering the art of hydration when you run isn’t as simple as it seems. Keep reading to find out if you drink water the wrong way—and how to drink water right.

6 Ways You Drink Water Wrong and 6 Ways to Drink Water Right

❌ Wrong Way: Gulping water during a race

✅ Right Way: Sip as you run

It’s okay to slow a little to make sure you’re getting in your fluids during a race, but gulping water at each aid station can ultimately slow you down and also lead to an upset stomach.

That’s because drinking too much water too quickly overloads the stomach, causing it to rapidly stretch. This can lead to discomfort and potential nausea, Justin Mullner, M.D., a board-certified primary care sports physician with the Orlando Health Jewett Orthopedic Institute in Florida tells Runner’s World.

Take small sips of water (or electrolyte drink) every 15 to 20 minutes, depending on the temperature and intensity of the run.

Combining a run with too much water is even more likely to cause nausea. That’s because intense exercise directs blood flow away from the stomach and toward the muscles, causing digestion to slow down. “So you put a bunch of water in there and the stomach really can’t handle it effectively and efficiently,” Mullner says.

A better strategy is to take small sips of water (or electrolyte drink) every 15 to 20 minutes, depending on the temperature and intensity of the run. “This approach helps maintain a steady level of hydration and prevents the stomach from becoming overly full,” Meghan Kennihan, a RRCA- and USATF-certified running coach, tells Runner’s World.

❌ Wrong Way: Drinking from a dirty water bottle✅ Right Way: Regularly clean your bottle

Your trusty water bottle is always there when you need it. Sadly, constant use means you’re probably getting more than water. Unless you regularly clean your water bottle—which means daily according to Mullner—you could be getting a dose of bacteria or even mold.

Every time you put your mouth to the water bottle and use your hands to open and close it, you transfer bacteria that can make its way inside. The moist environment inside your water bottle provides an optimal breeding ground for bacteria and mold, especially if you live in hot, humid areas. If left unchecked, the bacteria and mold can continue growing, potentially causing you to experience symptoms similar to food poisoning (such as stomach pain or cramps, diarrhea, and vomiting), per the Centers for Disease Control and Prevention. People with mold sensitivities can have a flare-up of allergy symptoms.Ideally, you’d wash out your reusable bottle—whether plastic, stainless steel, or glass—with soap and warm water each time, Mullner says. “It’s even more important if you’re using the bottle every single day or drinking beverages other than water,” he says. Mixing electrolyte powders or adding a sports drink to your bottle, for example, means more material for bacteria.Signs your bottle could use a good scrubbing include visible residue, a funny or foul odor, or changes in how things taste, Mullner says.

❌ Wrong Way: Waiting too long to hydrate before a run or race✅ Right Way: Start early

When preparing for a long run or race, many runners forget to hydrate until they’re practically toeing the starting line, “which is a bad idea because it doesn’t give the body enough time to absorb and utilize the fluids,” Kennihan says.

Staying well-hydrated in the days leading up to your long run or race can help you perform well, avoid feeling overly full, and reduce restroom stops. Be especially diligent about drinking water starting the day before a long run or race, and check your urine color to be sure you’re getting enough. “Really dark yellow is a sign that you’re not well-hydrated,” Mullner says. “Ideally, it has a slight tinge of yellow.”

Drink 16 to 20 ounces of water about 2 to 3 hours beforehand and then another 8 to 10 ounces 20 to 30 minutes before running.

Individual fluid needs vary. However, a general guideline for the day of the event is to drink 16 to 20 ounces of water about 2 to 3 hours beforehand and then another 8 to 10 ounces 20 to 30 minutes before running, Kennihan says. You may need to adjust your intake according to your body size, run distance, and outside temperature.

❌ Wrong Way: Drinking too much water on long runs✅ Right Way: Balance electrolyte intake with water

It’s critical to drink enough water during long training runs and races. However, drinking lots of water, and only water, can lead to overhydration, meaning you have too much water in your body.

Hyponatremia is an extreme version of overhydration, and occurs when sodium levels in the blood are lower than recommended, leading to muscle cramps, headaches, nausea and vomiting, low energy, and confusion, per the Cleveland Clinic. Normally, your body keeps your electrolytes in balance by taking the minerals from the foods you eat and filtering the excess through your urine. However, intense exercise causes electrolytes (particularly sodium) to be quickly lost through sweat, and hot, humid temperatures only accelerate this loss, per the American College of Sports Medicine. 

It's not just new runners who tend to overhydrate. At the other end of the spectrum, 41 out of 63 finishers at an ultramarathon also finished with mild or severe hyponatremia, according to a 2019 Frontiers in Nutrition study.

Take in electrolytes in addition to water if you’re running for longer than 60 minutes or in hot, humid temperatures. Drinking water without replacing electrolytes dilutes the remaining electrolytes (again, sodium in particular) in your blood. “You can potentially get yourself into trouble with hyponatremia,” Mullner says.

To prevent an electrolyte imbalance, take in electrolytes in addition to water if you’re running for longer than 60 minutes or in hot, humid temperatures. Bring an electrolyte drink, some gels, or another electrolyte supplement.

❌ Wrong Way: Drinking a pure sports drink✅ Right Way: Water it down

Sports drinks offer a convenient delivery system for carbs and electrolytes while running. Still, many runners prefer to water things down.

“Many sports drinks are too concentrated, leading to stomach cramps and nausea. Diluting them can still provide the necessary electrolytes and carbohydrates without overwhelming the stomach,” Kennihan notes.

The optimal ratio of sports drink to water depends on your preferences and the makeup of your drink. Mullner suggests diluting your sports drink to the point where it’s most palatable for you.

Diluting sports drinks can still provide the necessary electrolytes and carbohydrates without overwhelming the stomach.

The exception: Don’t dilute a sports drink that contains carbohydrates if you’re using it for energy purposes. “Some sports drinks have carbs in there to help extend the amount of time you can perform, and if you’re trying to absorb carbs better, you would have it with some electrolytes,” Mullner says. Adding water can cut down on how many carbs you get per sip, limiting performance benefits.❌ Wrong Way: You don‘t know about your med’s side effects

✅ Right Way: You read labels and talk to your pharmacist

Some over-the-counter and prescription medications can affect an athlete’s hydration, says Kennihan. NSAIDs, such as ibuprofen and aspirin, can reduce blood flow to the kidneys, which can impair their ability to conserve water and electrolytes, potentially leading to dehydration, especially during prolonged physical activity like running. 

Similarly, diuretics, which are prescribed for conditions such as hypertension and edema, increase urine production and promote the excretion of water and electrolytes from the body. Increased urine output can lead to a significant loss of fluids and electrolytes, making it easier for runners to become dehydrated, particularly in hot and humid conditions or during long-distance runs. 

Likewise, antihistamines can reduce saliva production and increase the risk of dry mouth and dehydration, while laxatives can cause increased bowel movements and fluid loss.Lastly, stimulant medications, such as those used for attention deficit hyperactivity disorder (ADHD), can increase sweating and fluid loss, potentially leading to dehydration if fluid intake is not adequately maintained.

Bottom line: As a runner, remember that hydration is as much a part of your performance as actual time on your feet. 

The authors of a 2019 article published in the International Journal of Sport Nutrition and Exercise Metabolism recommended that runners develop a “personalized and practiced race plan” to optimize their fluid and carbohydrate intake based not only on their distance and intensity, but also taking into account their body composition, as well as the weather and other race conditions, such as refueling stations, at each event.

Muhumed, Smith win USATF 8K road titles at Crazy 8s 8K Race

The Crazy 8s 8K Race has been a staple in Northeast Tennessee for decades. Saturday night, however, marked the first time it would serve as the USA Track & Field 8K road race championship for both men and women.

The competition did not disappoint in the humidity of the Model City.

Warren, Bayless inducted into Tennessee Sports Hall of Fame

The elite start went off just after 9 p.m. ET, with the finish remaining just as tight as the starting line. Ahmed Muhumed crossed the finish line first, arms outstretched, in a time of 22:26 to claim the men’s 8K road race championship.

The former Boise State and Florida State star missed out on the 2024 Summer Games, but earned a confidence-boosting win in Tennessee.

“I haven’t won any national titles – I came second in the 5K in New York,” he said. “The time – when I saw it I said ‘no way I just did that.’ It’s something that I can only dream of in terms of it being up there. But I didn’t really – I talk about splits on my watch, but I did not care about what pace I was running. It was all about competing and staying with the front guys.”

Isai Rodriguez finished just one second behind (22:27) in second place, while Hillary Bor claimed bronze with a time of 22:34.

In the women’s competition, former U.S. Olympian and World Championships participant, Rachel Smith, earned herself an 8K road race title with a time of 25:40.

“Any time you can win a national championship title, it’s so special,” she said. “I definitely don’t take any of these for granted, especially as I’m getting older. It’s always an honor to win a national championship title.”

Emma Grace Hurley took the silver on the women’s side with a time of 25:58, as Natosha Rogers turned in a 26:11 for third place.

Muhumed and Smith claimed a $5,000 prize and the title for their efforts, but said running in the Model City is a memory they’ll take with them, as well.

“This is one of the best environments I’ve been in, in terms of racing,” Muhumed said. “Just grateful for the City of Kingsport and the Tri-Cities and everybody who is out here supporting.”

“The hospitality and the event was so, so awesome,” Smith said. “I really enjoyed being here and I hope to come back again.”

Simpson, Frisbie, Rodriguez, Estrada Commit to Run Crazy 8s 8K Hoping for USATF National Championshisp

With the announcement that the Ballad Health Niswonger Children’s Network Crazy 8s 8K Run will host both the USATF Men’s & Women’s 8K Road Championship Presented by Gatorade on July 20th, competition is heating up for both championships.

Olympic bronze medalist Jenny Simpson and Annie Frisbie will be two of the headliners in the women’s field with Isai Rodriguez and Diego Estrada the early favorites on the men’s side.“We’re off to a good start,” said co-director Hank Brown.

“We are receiving tremendous interest from some of the best runners from around the country. We’re expecting 40-50 elite runners in the USATF championship which will be very exciting.”

Simpson is arguably one of the more recognizable women’s middle/long distance runners in the United States. She won the bronze medal in the 1500 meters at the 2016 Rio Olympics, the gold medal at the 2011 World Championships, and followed with silver medals at the 2013 and 2017 World Championships Simpson is a former American record holder for the 3000 meter steeplechase and has represented the United States at three Olympics – 2008 Beijing, 2012 London, and 2016 Rio.

Frisbie is on a personal tear recently, running personal bests in 2024 for the 10K (31:49), 15K (49:28), 25K (1:22:37), and half marathon (1:07:34, 1st place). She is running her best and is in excellent shape.In 2023, the men’s race came down to a sprint finish in J. Fred Johnson Stadium with Clayton Young outlasting Andrew Colley and Isai Rodriguez. Young will be going to Paris to run the marathon and Colley is nursing a sore foot, so Rodriguez will be the top returning finisher (Colley is still tentative).

Rodriguez has a 10,000 meter personal-best under 28 minutes and was the Pan Am Games 10k champion in 2023.Estrada is a veteran runner making a successful comeback in 2024. He represented his native Mexico in the 10,000 meters in the 2012 London Olympics, but became a US citizen in 2014 at which time became eligible to represent the USA in international competition.

He has an impressive 10k time of 27:30 set in 2015, and 5K of 13:31 at the Carlsbad 5K in 2014. He is now 34 and quite possibly running his best times in 2024.

He placed fifth at the Aramco Houston Half Marathon in January, running a very fast 1:00:49, which is a personal best at that distance and tnen followed that a thrid-. place finish at the USATF 15K Championship in Jacksonville. In May he set an American best of 1:13:09 at the USATF 25K Championship, winning the Amway 25K River Run in Grand Rapids, MI.

“We are thrilled to have these guys and gals at Crazy 8s,” said Brown. “When we decided to host the USATF 8K Championship this is exactly the caliber of runners we were hoping to attract to Kingsport.”

The Regional Eye Center is offering a $10,008 American Record bonus for men who can break Alberto Salazar’s record of 22:04 (1981) or women who can break Deena Kastor’s record of 24:36 (2005).

In addition to the bonus, the race is offering prize money to the top 10 in the USATF Men’s and Women’s Championships.Sponsors are Ballad Health Niswonger Children’s Network, Gatorade, The Regional Eye Center, Eastman Credit Union, Kingsport Pediatric Dentistry, Food City, Martin Dentistry, Mycroft Signs, Culligan, Associated Orthopaedics of Kingsport, and JA Street.

1964 Olympic 5000m champion Bob Schul has died

We are deeply saddened to hear that Bob Schul, USA’s 1964 Olympic 5000m gold medallist, died on Sunday (16) at the age of 86.

As well as his Olympic success, Schul set a world best for two miles and was a US record-holder for 5000m and three miles. He remains the only US runner to have won the Olympic 5000m title and was inducted into the USATF Hall of Fame in 1991.

Schul was born in West Milton, Ohio, on 28 September 1937 and he took up running while at school. Despite his early career being impacted by an asthmatic condition, he went on to become a 4:34 high school miler and at collegiate level he ran for Miami University in Oxford, Ohio.

He then served in the US Air Force and was introduced to Hungarian coaching great Mihaly Igloi, who was last year honoured with a World Athletics Heritage Plaque.

He spent the next few years being coached by Igloi as part of the Los Angeles Track Club, which also featured athletes such as Laszlo Tabori, Jim Beatty, Jim Grelle and Max Truex.

Schul secured his first major medal in 1963, claiming 5000m bronze at the Pan American Games. The following year, he improved the US 5000m record by seven seconds to 13:38.0 and set a world best for two miles of 8:26.3.

His Olympic triumph came a couple of months later. Schul went into the 5000m final in Tokyo as the world leader and with a superb sprint finish he secured top spot there, too – getting gold in 13:48.8 ahead of Harald Norpoth of Germany and USA’s Bill Dellinger.

Schul had been in fifth place at the bell, with the race led by Michel Jazy of France. Schul was boxed in but found a gap with 300 metres to go. Despite racing on a rain-soaked cinder track, Schul ran 38.7 for that final 300 metres to take him to the title. He won by 0.8 seconds.

“What comes to mind is I was ready,” he told Karen Rosen during a 2019 interview for TeamUSA.org. “My workouts were fantastic. Nobody else did the workouts I did.”

Reflecting on the race in Tokyo, he added: “When we were in the last lap, coming around the turn, everybody was still there – there were probably 10 people. I got boxed in. I couldn’t get out, so I kept moving to the right a little bit, every step I took, and I forced the guys to go wider. 

“Finally, I was free, but Jazy was way out there.” 

In the end, Jazy – nor any of his other competitors – could respond to Schul’s ferocious kick.

In 1965 Schul set another US record, clocking 13:10.4 for three miles, but then a knee injury took its toll.

Following his own competitive career, Schul went into coaching and continued to run in masters events.

How to Find Your “Sweet Spot” Race Distance

Expert advice for focusing on your best event to maximize your running potential.Ever notice that some runs and races are more satisfying than others? These workouts aren’t necessarily the easiest runs or even the ones that are the most fun. Instead, they’re fulfilling because the distance feels challenging, but doable. You collect your medal and walk away thinking, “I bet I can do even better next time,” rather than, “thank goodness that’s over.”

If you have already clicked with a specific distance, you may have already found your running “sweet spot,” or the race length that fires up your inner athlete and gets you training for your next PR. But if you’re new to running or haven’t yet hit your racing stride, some experimentation and a little self-reflection will help you determine where to focus your time and effort when registering and training for events. To help you land on your sweet spot (and figure out what to do when you get there), we chatted with a few run coaches who have worked with athletes of all levels of experience and race preferences. Here’s what you need to know. 

What factors determine your sweet spot race distance?

Before you declare yourself a 10K devotee or commit to running a marathon in every state, give yourself adequate time to build a personal relationship with running and experience different races. 

“I don’t know if there’s really a set amount of time required to figure this out,” Matt Forsman, USATF/RRCA-certified running coach and race organizer at Sasquatch Racing, tells Runner’s World. “Some people run for years before determining what distance is their sweet spot. For others, a certain distance immediately speaks to them. If you’re new to running, I’d say give yourself at least six to nine months to build some running fitness, try a few distances, and go from there.”

As you rack up the miles and try different races on for size, it can be helpful to keep these factors in mind: 

Fitness and Experience

“Your current level of running fitness should be an important part of the calculus in determining what race distance is best for you,” Forsman says, noting that shorter distances like 5K and 10K, while they present their own unique challenges, are generally more beginner-friendly than half marathons and marathons. 

You may find that, even as a newbie, these shorter distances enable you to make noticeable progress that’s reflected in your race times. These wins are valuable, as they can keep you engaged and motivated. 

Schedule and Lifestyle

Anyone who’s trained for a marathon or ultramarathon will tell you how all-consuming it can be. Some people have the necessary bandwidth or a flexible schedule. Others have the support and resources to fit training between competing priorities, like work, family obligations, and social events. But if you simply don’t have the time and energy to train for a specific distance, it’s probably not your sweet spot.“You should fit running in and around your life and not life in and around your running,” Todd Buckingham, Ph.D. exercise physiologist at PTSportsPRO in Grand Rapids, Michigan tells Runner’s World. “We do this because it’s fun. We do this because we want to push ourselves. But hopefully not to the extent of alienating friends and family. You need to find a distance that will work with your life.” 

Location

If you train outdoors, you will always contend with temperature, climate, and terrain. Therefore, where you live will likely play a role in determining your sweet spot, Will Baldwin, USATF and VDOT-certified running coach in Flagstaff, Arizona tells Runner’s World

“If summer temperatures soar, focusing on local 5Ks instead of marathon training will be much more manageable,” Baldwin says. Of course, you can beat the heat by logging miles before or after sunrise, running on a treadmill, but workarounds often require extra planning and schedule adjustments. The same goes for training in frigid, icy temps.

In some cases, your zip code may present an advantage, as year-long temperate weather and extended daylight hours open up more opportunities for longer outdoor training runs. 

“And if there’s a fantastic trail system nearby with plenty of races, it’s the perfect chance to test those trail-running skills and have some fun with it,” Baldwin adds.

Past Performance

Your race history is a clue to where your natural talents lie, which can help inform your sweet spot. “Genetics do play a role,” Buckingham says. “Some people have the diesel engine where they can just go all day long, but they can’t go any faster…other people are really good at short distances but struggle at long distances.” Buckingham and Baldwin recommend checking out online tools like the VDOT Running Calculator, which uses one race distance time to determine your estimated time for other distances. Runner’s World also has an easy-to-use race time predictor. Say, for example, your half-marathon PR is 2:10. The calculator uses this information to suggest an exhaustive list of predicted race times, including a 58:40 10K. However, if your 10K PR is actually 56:10, you may be better suited to the 10K. 

“Athletes can use this tool to see which of their PRs is the most distinguished for each distance, helping them determine their ideal race distance,” Baldwin says. 

You can also garner a lot of information by participating in local races and looking at race results. “See where you finish in relation to other people your age and sex because that will probably tell you just as well,” Buckingham says. 

Injuries

“I think it's important to consider any aggravations and injuries you’ve incurred,” Forsman says. “Running is a high-impact sport that generates about three to seven times your bodyweight in impact force per foot strike. If you have [had] a number of injuries in your recent or distant past, shorter distances like the 5K or 10K may make the most sense. Conversely, if you’ve never had any running-related injuries and your running fitness level is high, a longer distance might work great for you.”

Your Happiness and Enjoyment

Do you notice that some races are simply more fun than others? Pay attention to those gut-level feelings, even if they contradict all of the other data you’ve collected, Baldwin says. 

“When figuring out an athlete’s ideal race distance or their sweet spot, I love to start with what excites them the most,” he says. “Even if someone shines in a 10K or half marathon, their heart might be set on the full marathon. Passion is often the fuel source of consistent training, so tapping into that excitement is really important.”How do you level up in your sweet spot race distance?

Once you find your sweet spot, you may need to make some adjustments to your running routine because a training program should be tailored to your upcoming event, if you plan to race.

“If you’re currently running a few easy miles a few times a week but really want to run a fast 5K, you’re going to need to inject some ‘quality,’ like tempo, intervals, and hills, to develop strength and speed,” Forsman says. “If you want to simply tackle a longer distance like a half or full marathon, you’re going to need to gradually add some more miles into your training to build stamina and endurance.”

Focusing on one distance also allows you to fine-tune your fueling and hydration strategy, especially if you opt for longer distances. “If the event we’re training for is going to take us over 90 minutes to complete, we have to start talking about and practicing fueling. We’ll need to incorporate either some liquid fuel or energy gels to help us finish the race and utilize all of our fitness,” Baldwin says. “It’s an added expense to have fuel for all of the important long runs and races, so it’s also something to consider when choosing your ideal race distance,” he adds. 

Are there downsides to sticking with one race distance?

It can be rewarding to climb the ranks in sweet spot events, but the experts caution against getting too “stuck” in your sweet spot. 

“You should definitely be mixing up the types of races you do,” Baldwin says. “It’s common for a marathon runner to come to me who has been stuck at a certain level for years. When I go back through their training history, they almost always have been doing only marathons for several years in a row. They’ve neglected the shorter races, speed work, and their leg turnover.” Baldwin explains that training at different paces engages different energy systems, and temporarily focusing on shorter, faster distances can improve your speed and efficiency, even on slower endurance runs. 

The same concept applies to runners with a shorter sweet spot. “If shorter distances like the 5K or 10K are your thing, there’s still utility in tackling longer distances. Training for a longer distance can help you better manage fatigue in the latter stages of your 5K or 10K,” Forsman says. 

Plus, you could miss out on what got you hooked on running in the first place. “Professional athletes have to specialize and really just focus on one event because that’s how they earn their livelihood. But the average runner should have fun with it,” Buckingham says. “If you have fun doing one race distance, that’s fine. But don’t be afraid to jump in the local 5K if your friends ask you to join them.”  

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.

Noah Lyles says his goal is to win four gold medals in Paris

The world 100m champion appeared on The Tonight Show with Jimmy Fallon and said he wants to become the first male sprinter to win four Olympic gold medals.

The world 100m champion, Noah Lyles, appeared on The Tonight Show with Jimmy Fallon on Monday night to discuss his role in the upcoming Netflix documentary series “Sprint” and his goals for the Paris Olympics. Lyles confidently stated his ambition to achieve something no male track and field athlete has done before: win four gold medals at a single Olympics.

“Everyone knows Usain Bolt; I want to be faster and more decorated than Bolt,” Lyles told Jimmy Fallon. “He’s done three. I want four, that’s the Mount Rushmore–now you’re the greatest of the great.”

At the 2023 World Championships in Budapest, Lyles became the first athlete to win the sprint double (100m and 200m) at a major championship since Bolt did so at Rio 2016. He added another gold medal in the men’s 4x100m, where Team USA redeemed themselves after finishing second to Canada in 2022 on home soil.

For Lyles to win four gold in Paris, he would need to win the 100m and 200m, 4x100m relay and 4x400m relay.

Only two athletes have won four medals at one Olympic Games: U.S. sprint icon Florence Griffith-Joyner won three golds and one silver medal (in the 4x400m) at Seoul in 1988. Fanny Blankers-Koen of The Netherlands is the only athlete to win four golds–at the 1948 Olympics in London, where she won the 100m, 200m, 4x100m relay, and 80m hurdles.

When Fallon asked Lyles why he wanted to put extra pressure on himself for Paris, Lyles said his goal is to win Olympic medals and break world records. “It’s been a long time since someone has done it, but growing up, I’ve always felt like that title belongs to me.” Bolt’s world records of 9.58 in the 100m, and 19.19 in the 200m have been untouched for the past 15 years.

Despite being the world champion in the 100m and 200m, Lyles’s first test will come at the USATF Olympic Trials from July 21-30 in Eugene, Ore., where he will aim to make his second Olympic team. The top three finishers in each event at trials will secure a spot on the U.S. Olympic team, provided they have met the Olympic standard or are in the World Athletics rankings quota.

Sydney McLaughlin-Levrone on her U.S. Olympic Trials prep ahead of Paris 2024

With the U.S. Olympic Team Trials for track and field just few days away, the building blocks seem to be coming together for Sydney McLaughlin-Levrone.

"I'm feeling good," McLaughlin-Levrone told a small cluster of reporters at the USATF NYC Grand Prix on Sunday (9 June) after she soared to victory in the open 400m.

"Good" could be an understatement: She was just 0.05 seconds off of Sanya Richards Ross' 48.70 from 2006, the American record, in what was McLaughlin-Levrone's first outing in the event in the 2024 season.

"OMG. That was unbelievable!" a more expressive - and perhaps somehwat relieved - Richards Ross said in the NBC commentary booth after Sydney's 48.75. "Wow. Wow. Wow! Great run by Sydney!"

The time was a world lead in the event.

It came a little more than a week after her best-of-the-season 52.70 in the 400m hurdles - the event in which she is the world record holder and reigning Olympic champion.

"I'll take that," McLaughlin-Levrone said of the time and the victory, even if it wasn't exactly what she was going for. "[I wanted] the American record," she added when asked about the hope for the day.

The 24-year-old appears to have a one-track mind with the Olympic Games Paris 2024 drawing ever closer. The last five weeks have entailed five wins across four different events: The 400m flat, 200m, 100m hurdles and - her signature - 400m hurdles.

"I'm sure Bobby will have some notes for me," she said, cracking a smile when bringing up legendary coach Bobby Kersee after her New York win.

SYDNEY MCLAUGHLIN-LEVRONE: EYES ON PARIS 2024

McLaughlin-Levrone let her speed do the talking in New York with the 21 June start at Trials in Eugene, Oregon: "I'm just getting ready for the Trials... getting ready for the Games," she said.

She sat on the track for a good 10 minutes at Icahn Stadium in NYC after her win, catching her breath and doing a light amount of stretching. She's still cautious of the knee injury that interrupted her 2023 season, forcing her out of the World Championships.

The team is attacking from a technical perspective. Facing a headwind on Sunday, she was forced to dig deep in her training to finish strong.

"I wanted to get out there and get a race under me," she said on NBC of the 400m. "It's working on the back-end work. Working on coming home. I'm going to need it for those hurdles."

After her 52.70 world lead in the 400m hurldes on 31 May, Femke Bol, the Olympic bronze medallist from Tokyo 2020 in 2021, went 53.07 two days later at the Diamond League stop in Stockholm.

"I'm going to go back home and continue to plan some stuff," McLaughlin-Levrone said in New York.

A mere 0.05 off a national record, McLaughlin-Levrone shrugged it off in a way.

"I don't think I would count that as 'crazy,'" she said in response to one reporter.

A minute later, Sydney was thanking reporters and walking away... clearly determined to get to the next step in her path towards another Olympic podium.

U.S. sprinter Fred Kerley calls out track meet for bad starting blocks

This was supposed to be Kerley's first 100m since he stated he'd break Usain Bolt's world record the next time he raced the distance.

Former world 100m champion Fred Kerley was slated to be a headliner at Sunday’s USATF New York City Grand Prix in the men’s 100m. However, Kerley did not end up racing after he slipped in the starting blocks twice. Despite these mishaps, he chose not to race.

In a post-race interview with Citius Mag, Kerley said that one of his starting block pads was broken, and he had requested new blocks. “I slipped the first time, and then I slipped the second time. I wasn’t about to let it happen a third time,” Kerley said.

He took to Twitter after the race to criticize the World Athletics Continental Tour meet for using “high school level blocks.”

The 100m at the NYC Grand Prix ended up being won by Nigeria’s Udodi Onwuzurike, with a 10.24 second clocking into a -0.7 m/s headwind.

This race was supposed to be Kerley’s first 100m since he publicly stated he’d break Usain Bolt’s world record the next time he raced the distance. Kerley has not competed in the 100m since the Shanghai Diamond League on April 27 and has not yet broken the 10-second mark this season.

Kerley has a personal best of 9.76 seconds from the 2022 World Championships, which he won. He is also the reigning Olympic silver medalist in the 100 meters.

Before the race, Kerley drew attention in the warm-up area at Icahn Stadium, where he was spotted wearing Puma spikes (instead of his sponsor, Asics). It came out after the race that Kerley is now without a sponsor, as Asics announced that they had mutually parted ways with him after reaching a multi-year deal just last year. There has been no official statement on why the sponsorship ended, but Kerley was rumored to be frustrated with the custom “world champion” spikes the brand made for him.

The 29-year-old plans to compete in the 100m and 200m at the U.S. Olympic Trials in two weeks.

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

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

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

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

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

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

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

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

World Athletics Adds Ranking Spots to Olympic Men’s Marathon Field — American Leonard Korir Will Run in Paris

The United States will have three men in the 2024 Olympic marathon after all. Following months of uncertainty, World Athletics added one universality place and four rankings places to the Olympic marathon field on Tuesday. The four ranking spots were awarded to athletes from Chile, South Africa, the United States, and Australia, meaning that Leonard Korir will join Americans Conner Mantz and Clayton Young on the Olympic marathon start line on August 10.

Korir’s spot had been in jeopardy after World Athletics added 11 universality places on May 8, but the Road to Paris list of qualifed athletes has been updated and American CJ Albertson is now listed as qualified at spot #84. Per USATF selection procedures, Albertson’s place will pass to Korir, the third-placer at February’s US Olympic Marathon Trials. Korir’s coach Scott Simmons confirmed to LetsRun.com that Korir is now qualified and will compete in the Olympic marathon on August 10.

Australia’s Wide World of Sports reported that in recent weeks, World Athletics had been working on a solution to fit some highly-ranked athletes into the Olympic marathon while respecting Olympic sport quota limits set by the International Olympic Committee.

It was not immediately clear why World Athletics added four ranking places on Tuesday; this story will be updated as LetsRun.com learns more.

This U.S Olympic medallist is boycotting race bibs for the 2024 season

An American hurdler is creating buzz in the track and field world in an unconventional way by boycotting race bibs for the 2024 track and field season. The Olympic silver medallist in the 400m hurdles, Rai Benjamin, has not worn a bib in either of his races to start the season, and plans to continue.

After winning the 400m hurdles event at the USATF Los Angeles Grand Prix over the weekend in 46.64 seconds, Benjamin told Citius Mag in a post-race interview that he considered the use of bibs a waste of money and felt they ruined the appearance of the uniform. “I’m not wearing that thing. It’s a waste of money and the uniform looks too good to wear a bib, so I’m continuing my no-bib campaign here today,” said Benjamin.

Benjamin is not the only professional athlete to speak out against wearing race bibs. Former U.S. Olympic champion Michael Johnson was quoted by The New York Times in 2023 as having similar beliefs: “When an athlete is trying to focus on performing at their best, the bibs are a distraction. The fastest, most efficient athletes in the world compete with a piece of paper safety-pinned on. It just reeks of amateurism.”

Race bibs are a mandatory staple of every runner’s race-day attire. While their main purposes are live-tracking and identifying runners, they also generate significant race-day revenue through sponsorships.

Per World Athletics competition rules, all athletes competing at a World Athletics sanctioned meet are required to wear a race bib. According to technical competition rules 5.8-9, “no athlete shall be allowed to take part in any competition without displaying the appropriate bib(s) and/or identification. These bibs must be worn as issued and may not be cut, folded or obscured in any way. If any aspect of Rule 5 of the technical rules is not followed, a disqualification may follow.”

Benjamin’s first two races of the season have been at low-key events; it will be interesting to see if race officials will follow the World Athletics rulebook and disqualify him at future events like the U.S. Olympic Trials in late June and the Olympic Games in August if he does not comply.

The 26-year-old is one of the favourites to medal in the 400m hurdles event in Paris. He has medalled at the last four major championships in the event, dating back to the 2019 World Championships in Doha.

Mile clash the big attraction in Eugene

Going strictly by time, the Bowerman Mile at the Prefontaine Classic on Saturday (25) is one of the fastest races in the meeting’s 49-year history.

Add in the storylines, and it’s one of the most anticipated, too.

Featuring seven men with lifetime bests faster than 3:50, Olympic and world championship gold medallists, world record-holders and rivals whose banter has preceded the matchup for months, the mile caps a Wanda Diamond League meeting at Hayward Field whose potential for world-leading marks extends far beyond its final event.

Consider, for one, the women’s 800m, and the early window it will open into this summer’s Olympics. The field includes six of the eight competitors from last year’s World Championships final in Budapest, including gold medallist Mary Moraa and silver medallist Keely Hodgkinson. Notably absent will be bronze medallist Athing Mu, the Olympic champion, who was initially scheduled to race but has been withdrawn out of precaution because of a sore hamstring.

Raevyn Rogers, the 2019 world silver medallist whose image adorns a tower standing high above Hayward Field, also is entered, along with Jemma Reekie, Nia Akins and Halimah Nakaayi, who is coming off a victory at the USATF Los Angeles Grand Prix.

World champion Sha’Carri Richardson and Elaine Thompson-Herah headline the women’s 100m, along with world indoor 60m champion Julien Alfred and Marie-Josee Ta Lou-Smith, while world indoor 60m champion Christian Coleman and Ackeem Blake are among the fastest entered in the men's 100m.

Perhaps the most dominant athlete entering the meeting is Grant Holloway, the world 110m hurdles champion who has won all 10 races he has contested this year, including the indoor season and heats. That also includes running a world-leading 13.07 into a headwind to win in Atlanta last weekend.

The three-time world champion's last loss came on the very same Hayward Field track, at last September’s Prefontaine Classic. The only remaining gap on Holloway’s resume is an Olympic gold medal, and Saturday’s race could be an early preview of Paris, as the field includes five who raced in last summer’s World Championships final in Budapest, including silver medallist Hansle Parchment and Daniel Roberts, who earned bronze.

Shot put world record-holder and multiple world and Olympic champion Ryan Crouser will open his outdoor season in his home state and at the stadium where he owns the facility record, while trying to best Leonardo Fabbri’s world-leading mark of 22.95m.

Since 2023, Crouser has lost in just one final – and it was at September’s Prefontaine Classic to Joe Kovacs, who won in Los Angeles last weekend with 22.93m, and is entered again. Payton Otterdahl, who owns the world No.3 mark this year, also is in the field.

Those events offer no shortage of global medallists. Few, however, carry the prospect for as much drama as the mile.

Over the past year, Olympic 1500m champion Jakob Ingebrigtsen and Josh Kerr, who outkicked Ingebrigtsen for last year’s world title in Budapest, have carried on a battle of words through the press about who could prevail in Paris.

Commonwealth champion Olli Hoare, who is part of the field following his 1500m win in Los Angeles last week, said the sport was better for the attention drawn by the back-and-forth between Ingebrigtsen and Kerr – but added that other racers wanted to strike the appropriate level of respect for their competitors, such as Yared Nuguse, whose PB of 3:43.97 was set battling Ingebrigtsen (4:43.73) down to the line at September’s Pre Classic.

“This is a big one. This is going to be a big one for a lot of egos,” Hoare said in Los Angeles. “But I think it’s going to be a big one for me because it’ll be the first race where I’ll have an inkling of where I am with the world’s best. There’s a bit of tossing and turning with the banter but you can’t disrespect that field. If you do, you’ll get eaten alive.”

That list of seven men under 3:50, which includes Hoare, notably doesn’t include Jake Wightman, who will be racing Ingebrigtsen for the first time since their duel at the 2022 World Championships in Oregon, when Wightman won gold; Abel Kipsang, who was fourth at the Tokyo Olympics; Geordie Beamish, less than three months after he stormed to the world indoor title; or Lamecha Girma, the steeplechase world record-holder who is making his mile debut.

“Jake Wightman’s back, he’s a world champion,” Hoare said. “Yared Nuguse, 3:43 mile – these guys are keeping quiet and they’re going to wait for their opportunity to strike. And when they do strike, I guarantee they will make a comment.”

They are not the only accomplished names entered in the distances.

Athletics Kenya will determine its men's and women's Olympic 10,000m qualifiers at Hayward Field, with Kenya's two-time world cross-country champion Beatrice Chebet, the world leader at 5000m this season, part of a women's race that will include world champion Gudaf Tsegay of Ethiopia, eight months after Tsegay set the world 5000m record on the same track.

World record-holder Beatrice Chepkoech will attempt to retain her controlling hold over the steeplechase when she races top challenger Faith Cherotich. The Kenyan duo produced the two fastest times in the world this year at the Diamond League meeting in Xiamen, which Chepkoech won in 8:55.40 to Cherotich’s 9:05.91. Olympic silver medallist Courtney Frerichs will no longer run after injuring the ACL and meniscus in her right knee.

One week after winning in Los Angeles, Diribe Welteji leads the 1500m field that includes 13 women who have run under four minutes. World indoor 3000m champion Elle St Pierre, who won the 5000m in Los Angeles, is running her first 1500m of the season, with Laura Muir, Nikki Hiltz, Jessica Hull, Hirut Meshesha and Cory McGee also entered.

Multiple world and Olympic gold medallist Sifan Hassan, as well as world No.2 Ejgayehu Taye, will feature in the 5000m.

In the field, world and Olympic pole vault champion Katie Moon opens her outdoor season against Sandi Morris, and in the triple jump four of the top five women this season are entered, led by Thea LaFond, whose 15.01m jump to win the world indoor title in Glasgow still stands as the mark to beat.

Olympic discus champion Valarie Allman has not lost in Eugene in two years, a run that includes claiming September’s Diamond League final. That could change on Saturday because of the presence of world leader Yaime Perez, who finished second to Allman in Xiamen last month.

In the men’s 200m, top US sprinters who will duel at the Olympic trials only weeks later will face off. Kenny Bednarek, fresh off a world-leading 19.67 in Doha, is scheduled to race against world No.2 Courtney Lindsey (19.71), with world silver medallist Erriyon Knighton making his season debut. Joe Fahnbulleh and Kyree King, winner of the Los Angeles Grand Prix 100m, are also entered.

Another winner in Los Angeles, Rai Benjamin, headlines the men’s 400m hurdles, and he enters with considerable confidence after running 46.64, the ninth-fastest performance of all time.

“I think I’m the fastest guy in the field, honestly,” Benjamin said of potential Olympic chances.

The women’s 100m hurdles and women’s hammer will not count towards Diamond League points totals, but will be more potential previews for global championships.

Women who account for five of the year’s six fastest times, all of whom are separated by fractions of a second, will face off in the hurdles. Tonea Marshall, fresh off her victory in Los Angeles in 12.42, leads 2019 world champion Nia Ali, Olympic champion Jasmine Camacho-Quinn, two-time world champion Danielle Williams and world indoor champion Devynne Charlton.

Brooke Andersen’s 79.92m throw from earlier this month remains the world-leading hammer mark this season but she will be challenged by world champion Camryn Rogers, 2019 world champion DeAnna Price and world silver medallist Janee’ Kassanavoid, who own the next three farthest throws this season.

U.S. star Sydney McLaughlin-Levrone will run the 400m hurdles at Paris Olympics

American track star Sydney McLaughlin-Levrone will compete in her fourth meet of the season on Saturday in Los Angeles, matching the total number of races she ran last year. Ahead of the race, McLaughlin-Levrone and her coach, Bobby Kersee, addressed her training focus for the 2024 Paris Olympics, stating that her plans are only to run the 400m hurdles at the U.S. Olympic Track and Field Trials next month, returning to her signature event after racing the flat 400m in an injury-shortened 2023.

Kersee confirmed Friday that McLaughlin-Levrone’s plans for U.S. Trials is to stick to the 400m hurdles, which take place June 21-30 in Eugene, Ore. The top three finishers in each event (if they have the standard) will make Team U.S.A. for Paris. When Kersee was asked what went into the decision, he said: “That’s her main event. That’s what we want to defend our Olympic championship in.”

“I think Sydney’s love is the 400m hurdles, and so that’s the number-one event,” Kersee told NBC Sports. “My job is to make sure that she gets ready for the one that she wants to do the most.”

McLaughlin-Levrone won the 400m hurdles at the Tokyo Olympics and lowered the world record on four separate occasions between 2021 and 2022, bringing it down from 52.16 seconds to 50.68. After the 2022 season, McLaughlin-Levrone said she wanted to expand to the flat 400m to see what was possible in that event, while not giving up the 400m hurdles.

The 24-year-old did not contest the 400m hurdles in 2023. McLaughlin-Levrone won the U.S. title in the flat 400m last July in 48.74 seconds, the world’s fastest time last year, and the second-fastest time in American history. She planned to race the flat 400m at the world championships in August, then announced her withdrawal eight days before the event, due to a small tear in her left knee that led to patella issues and tendonitis.

In McLaughlin-Levrone’s absence, Femke Bol of the Netherlands won the 400m hurdles event in Budapest last August in 51.70 seconds. Bol is the second-fastest woman in history in the event, with a personal best of 51.45. The 400m hurdles final could be the first matchup between Bol and McLaughlin-Levrone since the world record was last broken, at the 2022 World Athletics Championships in Eugene.

McLaughlin-Levrone has already raced three times this season in events outside the hurdles, and is on the entry list for the 200m at the USATF Los Angeles Grand Prix on Saturday, where she will face her U.S. teammate, Gabby Thomas.

Kersee also said that McLaughlin-Levrone, if she qualifies for the Olympics and is healthy in Paris, will also be available to run the mixed-gender 4x400m relay (final Aug. 3) and the women’s 4x400m relay (final Aug. 10).

Fiona O’Keeffe, Emily Sisson, and Dakotah Lindwurm to headline New York Mini 10K

Fiona O’Keeffe, Emily Sisson, and Dakotah Lindwurm to headline world’s original women-only road race, which has garnered more than 200,000 finishers since 1972.

New York Road Runners (NYRR) has recruited the 2024 U.S. Olympic Women’s Marathon Team – Fiona O’Keeffe, Emily Sisson, and Dakotah Lindwurm – to headline its Mastercard® New York Mini 10K taking place Saturday, June 8 in Central Park.

O’Keeffe won the 2024 U.S. Olympic Marathon Trials in February with an event record in her 26.2-mile debut and will now make her NYRR race debut. O’Keeffe joined the professional ranks in 2021 after a decorated career at Stanford University, where she was a six-time NCAA All-American.

“I’m excited to step to the line of my first road race since the U.S. Olympic Marathon Trials at the Mastercard New York Mini 10K on June 8,” O’Keeffe said. “It’s my first time running the Mini and I’m looking forward to running alongside a great group of women, some of whom I’ll be seeing in Paris later this summer.”

Sisson, the American record-holder in the marathon, finished runner-up at the U.S. Olympic Marathon Trials to qualify for her second Olympics and first in the 26.2-mile distance. She is a six-time national champion and has been successful in New York, finishing as runner-up at the United Airlines NYC Half twice and winning the USATF 5K Championships. Sisson was fourth at last year’s Mastercard® New York Mini 10K.

“The Mastercard New York Mini 10K is one of those special races that I always have circled on my calendar,” Sisson said. “Although my summer will look a little different this year with a marathon in Paris in August, I wouldn’t miss the chance to race with New York Road Runners in Central Park with my Olympic teammates and thousands of women from around the globe.”

Lindwurm finished third at the U.S. Olympic Marathon Trials and first gained notoriety after winning back-to-back titles at the Grandma’s Marathon in 2021 and 2022. Her highest finish at an NYRR race previously was sixth place at the 2023 United Airlines NYC Half.

“I’m really excited to join my Olympic teammates Fiona and Emily for the Mastercard New York Mini 10K,” Lindwurm said. “I’ve heard great things about the Mini my entire career, but it’s never quite worked with my racing and training schedule. This year, it works as a great step toward the starting line in Paris.”

New York Road Runners started the Mini 10K in 1972 as the first women-only road race, known then as the Crazylegs Mini Marathon. Seventy-two women finished the first race, and three weeks later Title IX was signed into law, guaranteeing girls and women the right to participate in school sports and creating new opportunities for generations of female athletes.

The Mastercard® New York Mini 10K is now one of non-profit NYRR’s 60 adult and youth races annually and has garnered more than 200,000 total finishers to date.

The 2024 Mastercard® New York Mini 10K will offer $39,500 in total prize money, including $10,000 to the winner of the open division.

Mastercard® will serve as title sponsor of the event for the fourth year, and as part of its ongoing partnership with NYRR will also serve as the presenting sponsor of professional women’s athlete field.

The event will be covered locally in the tri-state area by ABC New York, Channel 7 with live news cut-ins. The professional race will be covered by a livestream, distributed by ESPN+, abc7ny.com, and NYRR’s digital channels beginning at 7:40 a.m. ET.

The full professional athlete field for the Mastercard® New York Mini 10K will be announced later this month.

U.S. Olympic Marathoners Will Race the Bolder Boulder 10K as a Pre-Paris Tune-Up

Conner Mantz, Clayton Young, and Leonard Korir will run in the International Pro Team Challenge on May 27.

Memorial Day is always an exceptional celebration for runners in Boulder, Colorado, but this year, it will have some extra special Olympic flair.

On Monday, May 27, more than 40,000 runners will run through the city that’s known for the iconic Flatirons rock formations, the Pearl Street pedestrian mall, and an exceptionally active population in the annual Bolder Boulder 10K. Now in its 44th year, it’s been one of the top road running races in the U.S. since its inception, and this year will serve as one of the final tune-ups for the men’s U.S. Olympic marathon squad before racing in the Paris Olympics later this summer.

Conner Mantz, Clayton Young, and Leonard Korir, the top three finishers in the 2024 U.S. Olympic Trials who will be racing the marathon in the Paris Olympics on August 10, will be competing as Team USA Red in the Bolder Boulder’s International Pro Team Challenge that follows the citizen’s races. (Korir is expected to officially be named to the U.S. team in early May based on final pre-Olympic international rankings.)

The pro race, which has a prize purse of $83,700 before potential bonuses, is one of the things that makes the Bolder Boulder so unique. After all the runners in 98 citizen waves have completed the race, professional men’s and women’s international teams from more than a dozen countries compete on the same course for team and individual titles. The races feature a staggered start, with women beginning 15 minutes before the men so the winners of each race will finish about 10 minutes apart inside the University of Colorado’s Folsom Field football stadium.

The finishing moments are among the thrilling spectacles in American running. By that point, the stadium is filled with a near-capacity crowd of roaring runners, family, and friends who have been watching the action play out on the massive video screens.

“The finish in the full stadium is like nothing else in the sport,” says Mantz, 27, who won the men’s race last year in 29:08 with a thrilling late-race surge to pass Kenya’s Alex Masai in the final 200 meters before the finish. “It was pretty electric. It took away all the pain you’re feeling mid-race. I was like, ‘Just race as hard as you can.’”

Team USA Red will have plenty of competition, from Team USA White, the secondary American team of Jared Ward, Futsum Zienasellassie, and Sam Chelanga, as well as teams from Kenya, Ethiopia, Mexico, and Rwanda. Teams are scored like a cross country race, with points awarded on the basis of finishing place, which means the team with the lowest combined score for all three runners is the winner. Ties are decided by the positions of the third-place finishers.

The women’s Team USA Red team will be led by defending champion Emily Durgin, along with Sara Hall and Boulder native Nell Rojas. Durgin finished ninth at the U.S. Olympic Trials in February and won the USATF 10 Mile Championships on April 7 in Washington D.C. At last year’s Bolder Boulder, she stormed to victory in 33:24, winning by 24 seconds over Kenya’s Daisy Kimeli.

Hall placed fifth in the U.S. Olympic Trials Marathon on February 3 in a U.S. master’s record (2:26:06) and 15th in the Boston Marathon on April 15. The women’s Team USA White roster will be composed of an all-University of Colorado alumnae squad—Makena Morley, Sara Vaughn, and Carrie Verdon.

“I can’t wait to be back in Boulder for the best day of the year,” says Durgin, 29, who will compete in the U.S. Olympic Trials 10,000 meters on the track in late June with the hopes of making the U.S. Olympic team. “Competing with Nell and Sara will make the experience even better.”

The women’s U.S. Olympic marathon team of Fionna O’Keefe, Emily Sisson, and Dakotah Lindwurm were invited to race in the Bolder Boulder but each runner declined, citing scheduling timing conflicts or a disinterest in racing at Boulder’s lofty altitude (5,430 feet). All of the runners who are racing for the U.S. teams in Boulder live at 4,500 feet or higher.

An Olympic Legacy

Boulder is known as one of the top running  meccas in the U.S., in part because elite-level American and international runners have made it their training base since Olympic gold medalist Frank Shorter arrived in the early 1970s. Emma Coburn, Jenny Simpson, Yared Nuguse, Joe Klecker, Jake Riley, Hellen Obiri, and Edna Kiplagat are among the many top-level runners who are currently training in Boulder.  Shorter, the 1972 marathon gold medalist, was a co-founder of Bolder Boulder 10K in 1979, and helped it grow into one of the country’s largest races. 

Since then, numerous U.S. Olympians have raced in the Bolder Boulder, including Deena Kastor (a three-time women’s champion), Aliphine Tuliamuk (the 2022 women’s winner), Alan Culpepper, Elva Dyer, Ryan Hall, Abdi Abdirahman, Jorge Torres, Shalane Flanagan, Amy Cragg, Magdalena Boulet, and Libby Hickman, as well as Korir (who won it in 2022), and Ward (who was fourth in 2022).

Thanks to Boulder’s robust running community and the prestige of the race, the Bolder Boulder has also always featured fast sub-elite runners competing in the early citizen waves. Yet, the race has also celebrated dedicated middle-of-the-pack runners, as well as the first-time runners and walkers in the later waves. It was one of the first races to have bands playing along the course (as well as belly dancers and other entertainers), runners dressed up in costumes, elite wheelchair races, and in recent years, it has been known for a mid-race slip-and-slide and unofficial bacon aid station.

For the past 25 years, the Bolder Boulder has organized a special Memorial Day tribute—one of the largest in the country—that honors military veterans and new cadets.

The U.S. men’s Olympic marathon team competing in this year’s Bolder Boulder will be a legacy moment for the race, says Bolder Boulder race director Cliff Bosley.

“Having the three men that will represent our country in the marathon at this summer’s Paris Olympic Games is something we are extremely proud of,” Bosley says. “All three ran here last year, and to have them back is just incredible for the race, the city of Boulder, and the sport of running.”

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Edwin Kurgat, Laura Galvan defend Carlsbad 5000 championships on race’s new course

Reigning champions Edwin Kurgat of Kenya and Laura Galvan of Mexico successfully defended their titles in the Men’s Elite and Women’s Elite races to cap Sunday’s Carlsbad 5000.

The annual road race in Carlsbad Village, with events throughout the day for runners of different ages and skill levels, featured an updated course that benefited from the picturesque weather.

Under blue skies with only wispy clouds, competitors ran parallel to the coastline on Carlsbad Boulevard. They were cheered on both by spectators there to take in the “World’s Fastest 5K” and the beachgoers who became impromptu fans.“The new course is way fun,” said Kurgat. “You don’t have to think about much, so I like it better than last (year’s) course.”

Kurgat’s appreciation for the course manifested in a final time of 13:46.11. His 4:26 pace edged him ahead of New Zealand’s Matt Baxter, who finished second at 13:47.74.

“I felt surprisingly good throughout the entire race,” said Baxter, who ran a 4:27 pace. “I just couldn’t quite hold onto Edwin as we came up that last hill … When I saw him in sights coming through his home stretch, I was giving it everything, because I knew if I was even close to Edwin, it was going to be a day I could be happy with.”

With a mile remaining and the runners coming up the slope, the 2019 NCAA cross-country champion from Iowa State Kurgat gained separation.

Kurgat and Baxter pulled away from American Ben Veatch — who, at Indiana University set the USATF American Junior indoor 5K record with a since-broken 13:57.27. Veatch finished third on Sunday with a time of 14:09.39.

His repeat first-place performance at the Carlsbad 5000 continued an impressive 2024 for Kurgat, who in January ran a 12:57.52 in the indoor 5,000 meters at the John Thomas Terrier Classic in Boston.

An Olympic-qualifying time to his credit, Kurgat’s attention for 2024 turns to Paris and the Oymmpics. 

“It’s a big year, Olympic year. I wanted to come here, have some fun, take a quick break and I wanted to use (Carlsbad) as part of my training,” Kurgat said.Likewise, fellow repeat Carlsbad 5000 champion Galvan ran an Olympic-qualifying time during the World Championships last August in Budapest, Hungary.

A native of La Sauceda, Guanajuato, Galvan will represent Mexico in Paris for the 5,000 meters. She has designs on qualifying for the 10,000, as well.

Ahead of competing for the nation this summer, onlookers at the Carlsbad 5000 waved Mexican flags for Galvan on Sunday.

“I really like the atmosphere,” she said. “It was crazier than last year because last year, we had many turns (on the course) ... The crowd was really, really amazing.”An enthusiastic crowd made for a welcoming environment to Galvan amid the intensity of Olympic preparations.

“Stress builds up. Coming here to a race like this makes it fun,” Galvan said. “I said, ‘If I win, great. If I don’t, it’s fine.’ Because what I wanted to do as much as winning was having a good race.”Galvan accomplished her goal of running a strong race, and winning again came with that.

She finished with a time of 15:19, 20 seconds ahead of second-place finisher, Marissa Howard. Carrie Verdon came in third at 15:49.

Each champion’s successful defense ahead of their respective pursuits of Olympic success provided fitting punctuation to an all-around idyllic spring North County day.

San Diego running legend Meb Keflezighi, a part-owner of the race, summed it up this way: 

“Great turnout from the crowd, great turnout from the participants and perfect weather.” 

More Than 100 Professional Athletes to Race Boston 5K

Fast fields featuring Olympians, Paralympians, rising stars, and recent B.A.A. event winners will take center stage at the Boston 5K presented by Point32Health and B.A.A. Invitational Mile on Saturday, April 13. The deepest professional field in race history will include more than 100 accomplished athletes from 19 nations, set to square off for prize money and awards in the open, wheelchair, and Para Athletics Divisions. 

“More than 40,000 athletes will take part in B.A.A. races across Boston Marathon weekend,” said Jack Fleming, President and Chief Executive Officer of the B.A.A. “Saturday’s Boston 5K and B.A.A. Invitational Mile fields feature some of the fastest American and international stars, many who are aiming to compete at the Olympics and Paralympics in Paris.”

A new champion will be crowned and the stage is set for another close race at the Boston 5K. Ben Flanagan (Canada), Edwin Kurgat (Kenya), and Alex Masai (Kenya) – all top-five finishers a year ago – will return. They were at the front of an exciting finish a year ago that saw the top 13 men come across the line within ten seconds of the winner.

Top Americans Cooper Teare, Zach Panning, and Drew Hunter look to be at the front of the field. Teare is the reigning U.S. club cross country national champion, while Panning led a majority of February’s USA Olympic Team Trials – Marathon and Hunter is a former national champion indoors at 2 miles. B.A.A. High Performance Team members Eric Hamer and Barry Keane will be racing their hometown event.

Also on the start line will be Ben Kigen, an Olympic steeplechase bronze medalist in 2021; Simon Koech, last year’s Diamond League winner in the steeplechase; and Merhawi Mebrahtu, the 5,000m World Junior Championships silver medalist. Ethiopians Getnet Wale and Addisu Yihune are the two fastest men in the field, having gone sub-13:00 on the track for 5,000 meters.

Leading the women’s field is USATF 5K National Champion and B.A.A. High Performance Team member Annie Rodenfels. Joining her are 2024 Team USA Olympic marathoner Dakotah Lindwurm, former American marathon record holder Keira D’Amato, perennial top-American Boston Marathoner Nell Rojas, as well as Team B.A.A. runners Abbey Wheeler, Bethany Hasz Jerde, and Megan Hasz Sailor.

Uganda’s Sarah Chelangat, the Cherry Blossom 10 Mile champion in 2023, and Mercy Chelangat, a former NCAA Cross Country and 10,000m winner, are both entered. Reigning B.A.A. Half Marathon champion Fotyen Tesfay of Ethiopia also comes back to Boston seeking another win.

In the wheelchair division, course record holder and six-time Boston Marathon champion Marcel Hug (Switzerland) will square off against Americans Daniel Romanchuk and Aaron Pike. Brazil’s Vanessa de Souza – the 2018 Boston 5K winner – is the women’s wheelchair division favorite. Perennial Para Athletics Division contenders El Amine Chentouf (T12, vision impairment), Brian Reynolds (T62, lower-limb impairment), and Marko Cheseto (T62, lower-limb impairment) will vie for prize money and podium placings. This will be the largest professional Para Athletics Division field in event history.

Nearly 10,000 participants will take part in the Boston 5K, serving as the first race of the 2024 B.A.A. Distance Medley series.

KRISSY GEAR LOOKS TO REPEAT IN B.A.A. INVITATIONAL MILE

Krissy Gear earned a hard-fought B.A.A. Invitational Mile win last year and now comes in with the target on her back as defending champion. Four of the top five finishers from 2024 return, including Susan Ejore (Kenya), Jazz Shukla (Canada) and Taryn Rawlings (USA). Micaela Degenero, the 2022 NCAA Indoor Mile champion, and 4:23.94 Helen Schlachtenhaufen are entered as well.

Massachusetts high school standout Ellie Shea will take on the professionals. The Belmont High School student-athlete finished 10th at last year’s B.A.A. Invitational Mile.

Massachusetts native and 3:52.94 miler Johnny Gregorek leads the men’s field of competitors. Melkeneh Azize of Ethiopia, the world junior champion at 3000m in 2022, and Harvard’s Vivien Henz, a national champion in Luxembourg, will each make their B.A.A. road racing debuts.

In addition to the professionals, student-athletes from each of the eight cities and towns that make up the Boston Marathon route will compete in a Scholastic Mile and Middle School 1K.

Leonard Korir running Lisbon Half and Rotterdam Marathon to improve olympic chances

Leonard Korir, who finished 3rd at the US Olympic Marathon Trials on February 3, will run the EDP Lisbon Half Marathon on Sunday in Portugal in an attempt to improve his world ranking and gain Olympic selection. His coach Scott Simmons also told LetsRun.com that Korir will run the Rotterdam Marathon on April 14. If Simmons runs the 2:08:10 Olympic standard in that race, he will clinch a spot in the Olympic marathon in Paris.

Simmons said Korir has recovered well from the Trials, where he ran 2:09:57 in Orlando. Rotterdam comes 10 weeks after the Trials.

“If you’re 100% prepared for the marathon, then you recover well,” Simmons said. “If you’re not prepared, even if you run well, then it takes a bit of time to come back. It was within two weeks and he was back to doing workouts.”

The question of whether USATF would allow Korir to run a spring marathon to chase the Olympic standard had been a matter of confusion both before and after the Trials. In a January 13 Zoom call ahead of the Trials (skip to 1:04:40 mark), USATF director of long distance running programs Amy Begley said that anyone who finished in the top 3 at the Trials would not be able to run a spring marathon.

“[The USATF Long Distance Running committees] decided that they wanted to send the best team to the Olympics and so they did not want anyone that was in the top three to go and try to run another marathon between the Trials and the Olympics to try to better their time to ‘chase the standard,'” Begley said in the call.

Then, two days before the Trials, USATF sent an email to competitors saying that an athlete would not be removed from the Olympic team for competing in a spring marathon as long as they had “met the qualification standards or have achieved the performance standard by the conclusion of the Trials.” The email was an attempt to clarify the situation but still left some athletes and coaches confused.

The selection procedure posted on USATF’s website states the following:

Please note, finishers at the Selection Event will not be permitted to “chase” the time qualifying standard following the Selection Event if they have not already met the Qualified Athlete standards or have achieved at least a 2:29:30 (women)/2:11:30 (men) performance during the Qualification Period as of the conclusion of the Selection Event.

But Korir had run under 2:11:30 by the end of the Trials, and there was nothing in the published selection procedure that prohibited him from chasing the time — despite what had been said on the Zoom call. In 2019, Simmons successfully appealed against USATF when the organization did not follow its published selection procedure for that year’s Pan American Games. He knew that the published selection procedure was what mattered, and that Korir would be allowed to chase the Olympic standard if he wanted — something Begley confirmed to Simmons after the Trials.

“It’s a matter of them not understanding their own selection procedures,” Simmons said. “At that point, by the end of the Trials, it was a contract that they couldn’t back out of, even if they wanted to.”

There are 17 weeks between Rotterdam on April 14 and the Olympic marathon on August 10, which Simmons believes is plenty of time to recover for the Games — indeed, it is common for athletes to run a spring marathon before the Olympics. The bigger challenge for Korir will be the cumulative fatigue of the Trials and Rotterdam — the Olympics would be his third marathon in seven months.

Looking to Lisbon: “For him to change his standing, it’s going to take a really good half marathon, a really remarkable half marathon”

Because Korir does not currently have the standard, Olympic status is currently in limbo. In order to be selected for the Games, he, or a third American besides Young or Mantz, needs to be in the top 80 of the Road to Paris list when the qualification period ends on May 5. Currently, Korir is the highest ranked American on the list in 71st*, though the list does not include universality spots that have yet to be awarded.

With only a few major spring marathons still to come, it is looking more and more likely that Korir will be at the Olympics. For Korir to be left out, 10 men would need to pass him in the next two months.

“As far as Paris, it’s looking really good for him,” Simmons said.

Still, Korir can increase his odds by moving up the Road to Paris list. And he can do that by running a fast half marathon.

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.

ST. PIERRE'S MILE RECORD EARNS HER USATF ATHLETE OF THE WEEK HONORS

INDIANAPOLIS — Bettering her own American record* in the women's mile, Elle St. Pierre (Enosburg, Vermont/USATF New England) earned recognition as the 5th USATF Athlete of the Week award winner for 2024.In only her second track race since giving birth to a son last March, St. Pierre clipped almost a half-second off her own AR in the mile to win the Millrose Games in 4:16.41. She became the third fastest woman ever and her en route 1500 time of 4:00.34 puts her second on the all-time U.S. indoor performer list.St. Pierre, the 2022 World Indoor Championships silver medalist in the 3000 and an Olympian at Tokyo in the 1500, beat a star-studded field at Millrose, making a strong move with 300 to go to pass Australia's Jessica Hull and take the lead. Her final quarter-mile of 61.33 put away a group of women who behind her set four national records and eight lifetime bests. Other top performances from last week:

Grant Fisher lowered the American best in the men's 2 mile with an 8:03.62 to place second at the Millrose Games. He is now the No. 3 all-time world performer. En route, his 7:30.88 for 3000 moved him to No. 3 on the all-time U.S. performer list.

Alicia Monson lowered the American best in the women's 2 mile at the Millrose Games, placing third in 9:09.70. She is now the No. 5 all-time world performer.

Yared Nuguse won the men's mile at the Millrose Games in 3:47.83, the third fastest time ever indoors, and the second fastest by an American. His en route 3:33.43 for 1500 was the third fastest ever by an American.

Brandon Miller won the men's 600 at the Kirby Elite meet in Albuquerque in 1:14.03, making him the No. 2 all-time world performer.

Nia Akins won the women's 600 at the Kirby Elite meet in Albuquerque in a world-leading 1:24.32 to move to No. 8 on the all-time world performer list.

Grant Holloway continued his 10-year winning streak in the men's 60H with a 7.32 at the Liévin World Indoor Tour - Gold meet in France. He tied the fourth-fastest time ever and only one man besides him has ever run faster.

*All records subject to verification by the USATF Records Committee. Now in its 23nd year, USATF’s Athlete of the Week program is designed to recognize outstanding performers at all levels of the sport. USATF names a new honoree each week when there are high-level competitions and features the athlete on USATF.org. Selections are based on top performances and results from the previous week.2024 Winners: January 17, Weini Kelati; January 24, Cooper Teare; January 31, Nico Young; February 7, Fiona O'Keeffe; February 14, Elle St. Pierre.

Buddy the Elf Shatters Guinness Record with Help from Pro Ultramarathoner

Jason Homorody was gunning for the fastest half marathon as a movie character when he ran into Harvey Lewis.A modern-day staple of road running is unexpectedly coming across people running in costume either for a charity or in the hopes of setting a Guinness World Record, but sometimes, these costumed individuals discover the unexpected themselves.

On Sunday, Jason Homorody, 50, was beginning his quest to break the record for the fastest half marathon time while dressed as a movie character—Buddy the Elf from Elf in his case—at the Warm Up Columbus Half Marathon when he received some surprising support from a fellow runner. While attempting to break the previous 1:30:42 record, Homorody, who—obviously—loves Elf and regularly wears the costume around to “cheer people up,” was joined by Harvey Lewis, the current backyard ultramarathon record holder and well-decorated ultrarunner, who has won the likes of the Badwater 135 and USATF 24-Hour National Championships.

“[He] came up on my shoulder and asked me what pace I was going for,” Homorody told Runner’s World. “Once I answered some questions, he asked if he could run with me. Honestly, at first, I had no idea who he was. But he ran with me the entire race.”Homorody also said Lewis helped him with hydration during the race. “When we would pass the water stop on the course, he was asking if he could get me anything. He kept encouraging me to get water because I think he was concerned about me overheating in my costume,” Homorody said, adding that the two talked about Lewis’ upcoming races during the event.“I was picking his brain about ultramarathoning,” Homorody said. “I knew he recently had a crazy backyard ultra world record, and I was asking if he was almost falling asleep at any point while running, and he said yes.”

So, did the support of an ultramarathoner ultimately push Homorody to his goal? It seems like it, as Buddy the Elf crossed the finish line in 1:25:44, besting the previous record by more than 5 minutes. 

“[Lewis] was just a very down-to-earth guy, and he seemed genuinely excited to help pace me to my world record attempt,” Homorody said.

U.S. Olympic Marathon Trials unveil huge prize pool

We are less than a week away from one of the most exciting pre-Olympic qualification events: the 2024 U.S. Olympic Marathon Trials (on Feb. 3). Not only will the top three men and women have the opportunity to represent Team USA in the marathon at the 2024 Paris Olympics, they will also share a large portion of the USD $600,000 prize pool.

The winners of the men’s and women’s races will each take home $80,000, while the second and third-place finishers will receive prizes of $65,000 and $55,000, respectively. The total prize purse for Orlando 2024 has increased by $120,000 from the $480,000 that was at stake in the 2020 U.S. Olympic Marathon Trials in Atlanta four years ago.

Beyond the top three, the prize money is distributed as follows: $25,000, $20,000, $15,000, $13,000, $11,000, and $9,000 for the fourth through ninth positions. The 10th-place finisher will receive $7,000. The 2024 U.S. Olympic Marathon Trials will be broadcast live on Saturday, Feb. 3, at 10 a.m. ET on Peacock, with additional coverage on NBC at noon from Orlando. The NBC broadcast will also stream on NBCSports.com and the NBC Sports app (subscription required).

Last year, USATF and the City of Orlando organizing committee faced some criticism when they initially announced the race would start at noon. Eventually, after pressure from athletes and coaches who were concerned about the heat, the start time was adjusted to 10:10 a.m. ET for the men and 10:20 a.m. for the women. There was also some scrutiny for not announcing prize money earlier. In previous editions, the prize purse was released at least a year before the event.

According to a Runners World article, agents and coaches had feared that the lack of news about the prize purse indicated a potential reduction in payouts for top finishers compared to previous years, but that proved not to be the case.

More than 225 men and 173 women qualified for the 2024 U.S. Olympic Marathon Trials. However, the total number of participants will be lower, since only 380 have registered. Since the registration deadline, several qualified athletes have withdrawn due to injury or for other reasons.

7 Legit Benefits of Running At Night—And How To Do It Safely

It was around mile two of the Joshua Tree Half Marathon that I started to hear animals I couldn’t see. Was that a horse? I wondered (and hoped). The daylight was officially gone.

But I realized that as spooky as night running might be, it also creates an eerie kind of magic. Lights twinkled in the valley below the hilly path I was climbing, but all around me it was pitch black, aside from the few feet of sandy trail that each runner’s headlamp illuminated. With nothing else to see, all I had to focus on were my own footsteps and my breath—and how I could race through the desert as quickly as possible.

Amie Dworecki, B.S., M.A., MBA, Amie Dworecki, B.S., M.A., MBA, is a running coach and founder of Running With Life. 

Brad Whitley, DPT, physical therapist at Bespoke Treatments in Seattle 

Marnie Kunz, CPT2, USATF- and RRCA-certified running coach 

Most long-distance races take place in the morning, but this half marathon starts right around sunset. Because the scenery of the course is a tad monotonous, the race organizers embrace the adrenaline rush you can get from running under the stars.

I joined as part of a press trip sponsored by Nathan Sports, Skechers, and Swiftwick. The experience reminded me that even when the days are short during the winter and pushing your pace after the sun goes down becomes the norm, night running can be its own unique adventure.

The more I looked into running at night, the more advantages I found—even if you need to take a few extra safety precautions when you’re lacing up.

The perks of running at night

What are the main benefits of night running? Here are a few of the top reasons to get in a nocturnal workout.

1. The temperature is cooler

Earlier in the day before the Joshua Tree race, I’d been cowering from the heat anytime the sun touched my skin. But once it was dark out, the desert air got so cool that my sweat-wicking T-shirt barely had any work to do.

As it turns out, temperatures around 40° Fahrenheit are ideal for long-distance running, largely because our hearts don’t have to work quite as hard to pump our blood to cool us down, according to a May 2012 study in PLOS One.

Even if the mercury doesn’t get quite that low after dark in a hot or humid climate, night running after sunset (or, alternatively, heading out before sunrise) is clearly the way to go to nab those cooler running temperatures.

2. Your body’s more ready to run

Running shortly after rolling out of bed can sometimes feel like wading through molasses. It’s no surprise why: You’ve just been lying stationary for hours, so your body temperature and mobility aren’t exactly ideal.

3. It might feel easier

The dark can be a secret weapon for runners. One August 2012 study in the Journal of Sport & Exercise Psychology on optic flow (our perception of our movement in relation to our surroundings) suggested that because we can’t see as far in the dark, we feel like we’re going faster because close objects seem to pass by more quickly than those in the distance.

Even though your watch might not record any speedier miles, running in the dark can be a helpful confidence boost when you get the sense that you’re zooming along.

4. Night running can help you sleep

How can running at night affect your sleep quality? Despite rumors to the contrary, there’s some evidence to suggest evening runs might actually help you get deeper zzzs.

An October 2018 meta-analysis in Sports Medicine found that as long as you finish running more than an hour before your bedtime, it most likely won’t mess with your sleep quality. Instead, it could actually help you spend slightly longer in those restorative deep sleep stages.

Anecdotally, some people say they also seem to fall asleep faster.

That’s something to experiment with, according to certified running coach Amie Dworecki, CPT. Everybody’s different, so you might need to find out what works best for your own circadian rhythm.

5. You’re likely better fueled

Eating can be tricky for morning runners—you’ll run better with some food in your stomach, but if you don’t give yourself enough time to digest, you might run into GI issues.

At night, though, you should be fairly well-fueled from noshing all day, Dworecki says. Just be sure to have a snack to top off your carbohydrate stores before heading out the door, says certified running coach Marnie Kunz, CPT.

6. It’s more peaceful

Depending on where you run, during the day you might feel like you’re playing Frogger with traffic and pedestrians, dogs, and baby strollers. At night, most of those hurdles typically fade away.

“It's really almost a meditative experience because of the quiet and solitude,” Dworecki says. “It can really add relaxation to your running.”

7. You have more options

Because you’re less likely to have a certain time you need to be back by at night than you would in the morning, it’s easier to choose your own adventure based on how you’re feeling. You can add a couple extra miles if you feel like it, or end early and walk home instead.

Running at night vs. morning: How to choose

Many runners swear by their morning miles. But obviously, the a.m. hours aren’t the only time to run. How do you know whether night or morning runs will serve you best?

For some people, it’s purely logistical: The best time to get in a run is whenever you can run. But if you have a choice, it might help to pay attention to the natural ups and downs in your energy levels.

“If you're a night person, you can actually feel better or more energetic if you're running in the evenings,” Dworecki says. Or, she adds, you might be able to use running to give yourself an energy boost at a time when it would typically dip.

If you’re someone who needs camaraderie to lace up, one of the benefits of night running is you’re more likely to find a group run to join after the work day, or convince a friend to join you for a few social miles.

Even if you’re alone, night running can also give you more of a thrill than the chore-like approach you might take to morning runs.

“It's kind of an adrenaline rush running at night sometimes,” Kunz says.

On the other hand, running in the morning can be safer because there’s typically more people on the street, and more daylight means you’re more visible to cars.

Running first thing in the morning can also make you more consistent—even if you get stuck working late hours or friends convince you to head out for a happy hour, your workout will already be done.

Safety precautions for night running

1. Make sure you have enough light

Unless you know you’ll be running in a well-lit area, you’ll need to bring or wear your own running lights, Dworeck says.

I ran the Joshua Tree Half Marathon with the lightweight Nathan Sports Neutron Fire RX 2.0 Runner’s Headlamp, which securely attached to my forehead, and gave me 250 lumens of light in any direction I turned. Although it took me a little while to find the right spot on my forehead so it didn’t slip or bounce, once I did, I forgot it was even there.

If the thought of wearing a light on your head doesn’t sound appealing, you can also opt for a chest lamp or carry your own small flashlight. There are even have lights you can put on your shoes or your gloves, Dworecki says.

2. Stay visible to cars

Before the race, I was sent Nathan’s Laser Light 3 Liter Hydration Pack, which has a genius double-duty design that gives you a place to stash water as well as lights on the back in case you’re running anywhere there might be cars.

If you don’t have actual lights on your body, at least be sure to wear bright reflective gear so drivers can easily see you. Light-up reflective vests aren’t your only option—these days, many pieces of running gear stylishly incorporate reflective details, and there are even several reflective running shoes.

3. Consider leaving your headphones at home

Night running probably isn’t the right time to zone out to a podcast. Because you won’t be able to see as well, it helps to keep your other senses sharp.

“Watch your use of headphones just to be aware of what's around you,” Dworecki says.

4. Let someone know where you are

Although running when the streets are quiet can feel less stressful than during busier, noisier parts of the day, empty roads or trails can also be dangerous.

“Let someone know where you're going or share your run so they can track you,” Kunz says.

Apps like Strava let you proactively send your location to select contacts in real time. Alternatively, you can choose to stick to sidewalks or a track where you know other people will be out and about.

How to motivate yourself to run at night

After a long day, forcing yourself to get off of your warm couch and out into the dark doesn’t always sound super appealing. Kunz suggests making a promise to yourself to simply run 10 minutes—it’s just a little exercise snack that doesn’t feel like too much pressure.

“You know you can turn back, but once you're out the door, usually you'll feel okay and just keep running,” she says.

Dworecki adds that for some people, it’s easier to run right from their workplace. When I was training for an ultramarathon, for instance, I used to run home four miles from my office every night so that I didn’t waste half an hour commuting on the subway—my commute was my run (and it only took slightly longer). Then, once I stepped in the door, I could just relax without having to convince myself to leave again.

It can also be helpful to make night running more social by joining a group run or turning it into a date with a friend to catch up after work.

“[It] makes your run more fun and it gives you some accountability,” Kunz says. Even running with a dog can help a night run feel less lonely.

FAQ

1. Do I need a light to run at night?

If you’re going on trails or areas without ample street lamps, you’ll want to bring your own light source with you to make sure you can see where you’re going and what you’re about to step on. The most popular option among runners is a headlamp.

2. Can running at night help in managing stress?

Running is always a good stress release—the extra blood flow to our brain triggers a release of dopamine and endorphins, sometimes leading to the famous “runner’s high.” These benefits might be especially welcome at night.

“It's a great way to kind of blow off steam at the end of the day, and help unwind and relax before going to sleep,” Kunz says.

3. Is it bad to run at 10 p.m.?

Sometimes the only chance you have to fit in a workout is after many people go to bed. Dworecki says that sometimes when she’s struggling with insomnia, she might head out for a run around 1 a.m.

Just know that working up a sweat with intense exercise, like running vs. walking, for instance, will raise your heart rate pretty high, so be sure to give yourself enough time (at least an hour) to wind down after you're finished so it doesn’t mess with your sleep.

No matter when you get back home, do a cooldown, take a hot shower, eat some food, and settle in for the night knowing you’ve gotten all those longevity benefits and health perks.

For Betsy Saina, the U.S. Olympic Trials Marathon Presents a Chance to Represent Her Son

For much of last year, Betsy Saina had a plan. She would race the Chicago Marathon in October, eager to run alongside Emma Bates (who placed fifth at last year’s Boston Marathon in a new personal best of 2:22:10) in pursuit of breaking Emily Sisson’s American record of 2:18:29, set the previous year at that same race.

Saina, 35, a naturalized U.S. citizen who represented Kenya in the 2016 Olympics in Rio de Janeiro—she placed fifth in the 10,000 meters 30:07.78—had reason to be confident. Last spring, she set a new personal best of 2:21:40 with her fifth-place finish at the Tokyo Marathon, which wound up being the fastest marathon by an American woman in 2023 and made her the eighth-fastest U.S. female marathoner of all-time, solidifying her position as a top U.S. Olympic marathon team contender.

The Chicago Marathon had assured Saina’s agent, Tom Broadbent, that she was in for the race. But when the elite field was announced in August, Saina learned she had not been accepted, which not only threw a wrench in her fall training plans, but made for a lot of stress as she was planning her U.S. Olympic Marathon Team Trials buildup.

“I was shocked and spent three days looking at myself and trying to find any mistakes I made to not make the field, especially after running 2:21 in Tokyo,” Saina says. “I had never been rejected from a race before, and never got a response or an explanation as to why I didn’t make it. Being denied to run in Chicago honestly was one of the most disappointing things I’ve experienced in my career.”

Saina looked into entering the Berlin Marathon the following month, but had no such luck getting in with it being so late in the game. She was ultimately accepted into the Sydney Marathon (which shares its sponsor, ASICS, with Saina) on September 16. Unlike Chicago—with its fast, flat course that ended up having ideal racing conditions with temperatures in the 40s—Sydney has a hilly course and race-day weather was on the hotter side, with a starting temperature of 68 degrees.

Despite the conditions, Saina proved herself once again, winning the race in 2:26:47. This sealed her confidence as she began to look ahead to the Olympic Trials in Orlando on February 3. If she’s one of the top three finishers in the women’s race in Florida, she’ll earn a spot on the U.S. team that will compete in the marathon at the Paris Olympics on August 11.

“Challenges make people strong, and running a good marathon on a harder course made me come back feeling motivated,” she says. “[Even though it wasn’t the faster time I originally wanted], it didn’t stop me from being a better version of myself.”

Transcendent Transplant

Despite her impressive performances in 2023, Saina has remained largely under the radar in terms of media coverage and fan predictions leading up to the Trials in Orlando, similarly to what fellow Kenyan-born marathoners Aliphine Tuliamuk and Sally Kipyego (both of whom made the last Olympic marathon team) experienced in 2020. The lack of attention relative to her competitors hasn’t fazed Saina, however.

“I know how to deal with pressure, having been in the sport since 2013, so as long as my training is going well, I don’t pay too much attention to what people say,” Saina says. “I’m just more excited to see many of the U.S. women [who are also] my friends, like Emily Sisson, Sara Hall, and Keira D’Amato, and to be racing so many amazing U.S. athletes for the first time.”

Saina’s result in Tokyo was only about a minute faster than her debut at the distance at the 2018 Paris Marathon, which she won in 2:22:56 (after dropping out of the 2017 Tokyo and New York City Marathons). It was also a confidence boost for Saina because it was also her first marathon since giving birth to her son, Kalya, now two, in December 2021, after previously running 2:22:43 and 2:31:51 at the 2019 Toronto Waterfront and Honolulu Marathons, respectively.

Saina—who originally came to the U.S. to attend Iowa State University where she trained alongside Tuliamuk and was a three-time individual NCAA champion and 11-time NCAA All-American—has remained in her hometown of Iten, Kenya, for the majority of the time since having her son, as her husband, Meshack Korir, is a doctor completing his postgraduate education there.

Although Saina became a U.S. citizen in late 2020 and has a home base in Colorado Springs, she made the decision to return to Kenya to have additional family support and childcare as she worked to come back from pregnancy and childbirth to prepare for the Olympic Trials, which she’ll return for just a few days before the race. Saina also keeps busy managing a couple of guesthouses, which she regularly rents out to visiting athletes and tourists. She also works with Cross World Africa, a nonprofit that sponsors underprivileged children in pursuing secondary and higher education.

“Before I came from Kenya, my family was struggling and we had to fundraise for my flight ticket to come to the U.S. Being here has changed my family in a different way—I have two sisters who are now nurses in the U.S., and my parents can now more easily fly to visit us, and while it is not where I began running, the U.S. where I began competing at such a high level,” she says. “My son also gives me so much motivation and is my inspiration. When I see him, I see beauty in myself and see myself getting better when I’m running. So I am excited both to compete and represent my son, and to hopefully wear the U.S. uniform because it has so much meaning for me.”

Back in Iten, Saina has been training in a group with personal pacemakers alongside 2019 New York City Marathon champion Joyciline Jepkosgei, which she describes as game-changing for her progress in the marathon. Both Saina and Jepkosgei, who is also the former world-record holder in the half marathon and Saina’s best friend from high school, are coached by Jepkosgei’s husband, Nicholas Koech.

“Sometimes you will train with people who don’t want to help someone else get better, but [Jepkosgei], who has run 1:04 [in the half marathon] and 2:17 [in the marathon] is unique in that she has sacrificed a lot, which I don’t think a lot of women will ever do for each other, and I don’t think I would either,” Saina says. “But she has been pushing me a lot since the first day I joined her, and I think that’s the reason I came back and I’ve had better races. I have someone to chase and it’s like competition in training, but in a good way.”

American Original

Saina returned to the U.S. twice last year, to race the USATF 25K Championships in Grand Rapids, Michigan, (where she took the win in 1:24:32 for her first U.S. title, narrowly beating D’Amato) and to be inducted into Iowa State’s Athletics Hall of Fame in September. Saina had planned to do some shorter U.S. races, including the Bolder Boulder 10K in May and the NYRR Mini 10K in June, following her national championship title in the 25K. However, she ultimately decided she couldn’t bear to be away from her son any longer.

“As a mom, when you’re away, you are so worried because you’re like, ‘How is he doing right now? How can I handle the pressure, being away from him?’” Saina says. “This year, it’s really different for me because the only race I want to travel to without Kalya is the Olympic Trials. He is growing now and getting better, so I want to travel with him afterward to compete in the USATF circuit. That’s the biggest goal for 2024, to travel with my son.”

Later this year, Saina hopes to also run the April 7 Cherry Blossom 10-Miler in Washington, D.C., the Mini 10K on June 8 in New York City, and a fast spring half marathon to pursue the current American record (which was broken yet again by Weini Kelati on January 14 in Houston), before running another marathon in the fall. In the meantime, she noted that she is especially eager to compete in one of the deepest fields ever assembled for the Trials.

Although Bates withdrew from the Trials, Saina figures to be one of the favorites in Orlando along with Sisson, Hall, Tuliamuk, D’Amato, and Seidel. However, Lindsay Flanagan (ninth in last summer’s world championships), Sara Vaughn, Susanna Sullivan, Gabriella Rooker, Dakotah Lindwurm, and Nell Rojas are all sub-2:25 marathoners, and thus top contenders, too.

“The U.S. is no longer small and non-competitive. Look at Molly Seidel. She got bronze at the Tokyo Olympics, and I remember when Amy [Cragg] was a bronze medalist at the 2017 World Championships. If you put that in perspective, it has changed even more right now compared to that time,” she says. “The competition [to make the U.S. team] is no longer as easy as the way some people [thought], and I’m super excited to be competing with a lot of solid women. There is no difference between the U.S. and other countries right now—it’s not just to go compete at the Olympics; they’re going to compete for the medals, just like other countries.”

Cooper Teare And Weini Kelati Win 2024 USATF Cross Country Titles

Weini Kelati and Cooper Teare earned convincing victories at the 2024 USATF Cross Country Championships, held on Saturday at Pole Green Park in Mechanicsville, Va. Running just six days after setting an American record in the half marathon in Houston, Kelati took off just after 4k and destroyed the field, running 32:58.6 for the 10k course to win by 37.3 seconds — the largest margin of victory since Aliphine Tuliamuk‘s 48.2 in 2017.

Teare took a different approach, staying patient as former University of Colorado runner turned Olympic triathlete Morgan Pearson pushed the pace during the second half of the race. Teare was the only one to go with Pearson’s move at 8k and made a strong move of his own at 9k that allowed him to cruise to victory in 29:06.5. 2020 champion Anthony Rotich of the US Army was 2nd in 29:11.6 as Pearson hung on for 4th. Teare’s training partner Cole Hocker was 12th in 29:52.3.

The top six finishers in each raced earned the right to represent Team USA at the World Cross Country Championships in Belgrade, Serbia, on March 30. Kelati’s coach/agent Stephen Haas told LetsRun last week that Kelati plans to run there while Teare’s agent Isaya Okwiya said Teare’s plans are still TBD.

High school junior Zariel Macchia of Shirley, N.Y., won the women’s U20 race in 20:31.0 for the 6k course; Macchia previously won the title as a freshman in 2022. Notre Dame freshman Kevin Sanchez won the men’s U20 title in 24:07.1 for the 8k course.

Cooper Teare shows his range with impressive victory

Teare was the 2021 NCAA 5,000m champion at the University of Oregon and has shown that his range extends both up and down the distance spectrum. Teare is the NCAA mile record holder at 3:50.39 and was the 2022 US champion at 1500 and now he is the US cross country champion. That sort of range has become increasingly common on the international level but in the US, it’s rare for a 1500 guy to run USA XC, let alone win it. Teare is the first man to win US titles at both 1500 meters and cross country since John Mason in 1968, and even that comes with a caveat as the US championships were separate from the Olympic Trials back then. Before Mason, the last guy to win both was Abel Kiviat (cross country in 1913, US mile title in 1914). You all remember him.

On the women’s side, Shelby Houlihan, since banned for a doping violation, won USA XC and the US 1500 title back in 2019.

Teare’s coach Ben Thomas told Carrie Tollefson, who was calling the race for USATF.TV, that the aim of this race was just to see where his fitness was at against a top field. Clearly, it’s very good. In his first race since leaving the Bowerman Track Club after the 2023 season, Teare, wearing a bright pink undershirt beneath his Nike singlet, ran with the lead pack until Morgan Pearson began to string things out just before entering the final 2k loop. As opposed to Pearson, who was giving it all he could to drop the field, Teare looked relaxed and in control, and at 9k he eased past Pearson into the lead before dropping the hammer to win comfortably. It was a smart run and an impressive display of fitness.

Teare may also have slayed some demons from his last cross country race in 2021, when he crawled across the finish line in the final meters. Now he’s gone from 247th at NCAA XC to a national champion.

Teare’s plans for the rest of the winter are up in the air. He will run in a stacked 2-mile at Millrose on February 11 against the likes of Grant Fisher and Josh Kerr before competing at USA Indoors a week later. World Indoors could be an option if he makes the team — as could World XC, if he wants it. No matter what he chooses, Saturday’s run was a great way for Teare to kick off the Olympic year.

Weini Kelati demolishes the competition

On paper, Kelati, who runs for Under Armour’s Dark Sky Distance team in Flagstaff, was the class of this field. The only question was whether she would be recovered from racing hard at last weekend’s Houston Half Marathon, where she set the American record of 66:25. The answer was a definitive “yes” as Kelati, after running with the leaders for the first 4k, dropped a 3:05 5th kilometer to break open the field. From there, her lead would only grow to the finish line as she won by a massive 37.3 seconds over runner-up Emma Hurley.

Kelati was not at her best heading into last year’s World XC in Australia as she had missed some time in the buildup due to injury. She still managed to finish a respectable 21st overall. Her aims will be much higher for this year’s edition in Belgrade.

Kelati also made some history with her win today. She’s the first woman to win Foot Locker, NCAA, and USA cross country titles.

'Fartlek' May Be a Weird Name for a Run, But It'll Make You Faster (While Having Fun)

When kids run, they don’t track their heart rates or pay attention to their paces. They just zoom along however fast as they like, and they often laugh while they do it. That kind of joy in running can be rare to capture as an adult. But there’s one workout that brings a bit of that fun back: the Fartlek.

Sure, the term may sound a little silly. For that, you can blame the Swedes—Fartlek translates as “speed play” or “speed game” in Swedish. “I like to remind my athletes that [Fartleks are] just basically playing with speed in a way that feels good to them on the day,” says USATF-, RRCA-, and UESCA-certified running coach Amie Dworecki, CPT. “It does involve some faster running, but running in a way that's fun.”

If this sounds like something your training plan could use more of, here’s what you need to know about Fartlek training, why it could benefit your running, and how to get the most out of this workout.

What is a Fartlek?

The premise of Fartlek training is fairly simple. “It's basically short bursts of speed when you're running mixed in with your regular running pace,” says USATF- and RRCA-certified running coach Marnie Kunz, CPT. Those bursts can be as random as sprinting to the next stop sign every time you see a red car. Or you can have more structured sets of one minute quicker, then three minutes easier, for example. Either way, it’s continuous running, so you return to your relaxed, conversational base pace after each burst of speed.

The idea behind the workout came from Swedish national cross-country coach Gösta Holmér in the 1930s. He wanted to make his struggling team more competitive by combining speed work with endurance training. It worked: His runners began breaking records in multiple events—and the rest of the world began taking notice. Now, Fartleks are a staple part of many running programs.

The difference between intervals and Fartlek training

Both Fartlek and interval workouts are forms of speed training where you push the pace for a while, then let your body recover somewhat before pushing again. But while intervals are precisely measured, and often done on a track, Fartleks are more informal. You can do them anywhere, and the bursts of speed may vary in distance or intensity based on how you’re feeling.

Also, even when you pick up the pace, you aren’t pushing so hard that you need to stop running after a faster burst, says Dworecki. “You don't want to hit that 10 out of 10 to where you feel like you have to walk afterward.” While after an interval, you may take a break to huff and puff on the side of the track with your hands on your knees, the point of a Fartlek is to keep running the whole time to build your endurance while also working on your speed.

These workouts end up being slightly easier on the body because you aren’t pushing quite as hard as you may during intervals. That’s why Dworecki often recommends Fartleks to runners as a precursor to interval training. “It introduces your body into speed work,” she says. That can be helpful both for beginners who are newer to running, or runners who are in the earlier stages of a training cycle.

How Fartleks can improve your running

Fartleks have several benefits if you work them into your training strategically.

1. They can help protect your body against injury

Because Fartleks can be used as a way to ease into speed work, Dworecki says they can help to keep your body healthy. “It helps you prevent injuries that might come up if you just jumped into interval training,” she says. For the same reason, she often gives her athletes Fartleks during the week after they’ve had an especially difficult long run when she’s afraid they may not be recovered enough to do harder intervals or tempo runs.

2. They can make you faster

Fartleks are a great way to improve your VO2 max (the gold standard for measuring cardio fitness) and increase your lactate threshold (the point at which lactate accumulates faster than your body can handle, leading to fatigue), according to the National Strength and Conditioning Association. One small 2020 study found that regular Fartlek training can also significantly improve muscular endurance1.

What makes Fartleks unique is that they keep your heart rate high, rather than letting it come all the way down between intervals. This trains your body (and mind) to push hard even as you get tired. “Your body adapts to running faster even when you're fatigued because you're running throughout the workout—you don't get a full recovery,” says Kunz. This can be especially helpful practice for races, where you may want to speed up for a bit to pass other runners, and then still keep running to the finish line.

3. They can help you improve your running form

Spending some time running faster can make you run more efficiently. “You’re improving your biomechanics,” says Kunz. For example, to speed up, most of us naturally pick up our knees more, lean forward, and increase our cadence. All of these add up to a better running form.

4. They can help you rediscover the fun of running

Intervals typically feel like hard work. But a Fartlek can make running feel more like play. “This is a workout that really should leave you feeling good and invigorated,” says Dworecki. And for runners who normally only do steady-paced runs, a Fartlek can switch things up in an unintimidating way.

How do I start Fartlek training?

For beginners, both coaches recommend starting with Fartleks by adding three or so faster segments into your regular run. Each burst should be about 100 meters or a minute long. Then give yourself three to five minutes to recover in between. Don’t worry if that feels too easy. “If you feel like you can do more, then the next time do a little bit more. But it's always better to feel good at the end of your workout rather than risking injury,” Dworecki says.

Advanced runners can work about eight or so faster segments into a Fartlek run. Dworecki suggests keeping each between one and two minutes and doing them at whatever pace feels good to you, with one minute of recovery in between.

No matter your level, remember the basics: Make sure to start with a solid warmup of pre-run dynamic stretches then at least 10 minutes or one mile of easy running, says Kunz. After the speedy stuff is done, finish off with another 10-minute cooldown of easy running.

How to make the most out of Fartlek training

Even though Fartleks are a more casual approach to speed training, they still take a toll on your body. Use them conservatively, warns Dworecki. “It's not a workout you want to do every day because you can overdo it,” she says. Any kind of speed work—whether that’s Fartleks, intervals, or tempo runs—should only be done about once a week, or twice at most if you’re a more experienced runner.

And remember: Don’t take your Fartleks too seriously. These workouts should add a sprinkle of playfulness to your running routine. “You don't want to go too strict on it,” says Dworecki. Instead, just have some fun seeing how fast you can go.

Orlando Unveils 2024 US Olympic Marathon Trials Course, Announces Races Will Start at 12:10 and 12:20 pm ET

Just over six months out from race day, organizers revealed the course for the 2024 U.S. Olympic Team Trials – Marathon on Tuesday morning. The race, which will be held on February 3, 2024, in Orlando, Fla., will consist of one 2.2-mile loop through the downtown business district and three 8-mile loops through the city’s Milk District — so-called because it features the headquarters of T.G. Lee Dairy, which has been based in the area for 98 years. It will start and finish at the Walt Disney Amphitheater at Lake Eola Park. None of the course will run through Disney World, which is located to the southeast of the city of Orlando.

Unlike the Paris Olympic marathon course, which features considerable climbing and descending during the middle of the race, the Orlando course is relatively flat, with few small inclines but a variation of just 38 feet (11.6 meters) between the course’s lowest and highest points.

Mid-Day Start Time

Getting the actual course layout is nice but not that significant. We knew the course was going to be mostly flat as Orlando is mostly flat.

Organizers also announced something more significant: the start times for the race. The men will begin at 12:10 p.m. ET with the women to follow at 12:20 p.m. ET. Both races will be shown in their entirety on NBC.

With basically a noon start in Florida, it’s possible the race could be run in quite warm conditions. The debate of the once-rumored but now confirmed 12ish start times has been intense on the LRC forums for over a month now.

A couple of Trials veterans have already shared their thoughts, with Sara Halland Des Linden offering contrasting viewpoints. Hall, who is known to not like racing in hot weather, expressed concern about the heat and the safety of the athletes. She even challenged USATF CEO Max Siegel to run a hot weather marathon this summer.

It must be noted that Orlando has not seen a 90-degree day in February since 1962.

Meanwhile, two-time Olympian Linden had no issue with the start time and thought it could boost her chances of making the team by running smart.

For those interested in what the weather is typically like in Orlando on February 3, here’s a look at the temperature, wind, and dew point at specific times from 2012-22.

If the goal of the Olympic Marathon Trials was for every athlete to run their fastest possible race, obviously it would be better to start the race earlier, but there are other concerns. Television is the reason why the race is being held in the afternoon (there’s not a huge amount of West Coasters watching TV at 5 or 6 a.m. on a Saturday). The 2016 Trials began at 1:06 p.m. ET (10:06 a.m. local in Los Angeles) while the 2020 Trials in Atlanta began at 12:08 p.m. ET. Both races were shown on NBC in their entirety.

The fact is, in professional sports, there are often competing interests — what’s best for the athletes isn’t always what’s best for TV, and someone is going to be unhappy. USATF designed its US championships schedule this year with athletes in mind but the result was that USATF could not get the US outdoor championships shown on NBC. With the Trials, USATF is prioritizing the broadcast on NBC with the athletes a secondary consideration. You can be mad about one of those two things, but not both.

Orlando can be warm in February, no doubt about it — from 2012-22, the average temperature at 2 p.m. on February 3 was 73 degrees. But guess which race also is warm? The Olympic marathon. The Olympic marathons will be held on July 10-11, 2024. On July 10-11 this year, it was 73 degreees at 10 a.m. in Paris, which is when the marathons would be nearing their completion (8 a.m. start times).

In general, we are for athletics to be on live TV so we are fine with the races being scheduled for 12:10 and 12:20. We do believe if the temperatures are truly extreme (say 75 or higher at the start, certainly 80), USATF should move the race up and show it on tape-delay. But if you’re looking for conditions that mirror the Olympic marathon, Orlando in February is not a bad facsimile.

The one big issue we still have is with the new Olympic qualifying system. If you haven’t run under 2:11:30 for the men or 2:29:30 for the women during the qualifying window, you aren’t going to the Olympics even if you are in the top three. We think that’s ridiculous but those are the rules. That’s tough to do in warm weather. While it’s very unlikely someone who hasn’t run at least 2:11:30 or 2:29:30 in the window finishes top three, it could happen in the case of someone just moving up the marathon like Molly Seidel did in 2020 or someone coming back from injury or maternity leave like Kellyn Taylor.

We really wish WA would simply accept the top three from the Trials since the US is sending three per gender most likely no matter what happens, but we’d rather take the small risk that someone without the 2:11:30/2:29:30 times is top three and have the race be on live TV than put it early in the morning. Plus athletes could chase the time up until April 30 and we’d love to see WA have to take the PR hit of someone on the way back from maternity leave having to run a time. Maybe it would finally make them let the spots go to countries as long as the countries hold legitimate trials.

(To cover all our bases, it’s worth noting there’s a small chance on the men’s side that the US has only one or two qualified men’s athletes at the start of the Trials. We’re pretty sure we’ll have at least three but it’s not set in stone and we won’t know for sure until after the fall marathon season is over. If that’s the case, then the start time is more problematic as the US men would either have to hit the 2:08:10 auto standard or run fast enough to raise their world ranking into a qualification spot. If that’s the case and the US men don’t have three spots guaranteed, we think the men’s start time should be moved up and shown on tape delay but keep the women’s race as scheduled).

Talk about the trials on our forum:

Eugene Will Host 2024 US Olympic Track & Field Trials, Again

The next US Olympic Track and Field Trials will be held in ….. Eugene, yet again.

Yes that’s right. Hayward Field will host the 2024 US Olympic Team Trials – Track & Field from June 21-30, 2024, USATF announced in a statement on Thursday. The Olympic track & field program will begin four weeks later, on August 1 in Paris.

2024 will be the fifth straight Olympic Trials hosted by Eugene (2008, 2012, 2016, 2021, 2024) and Eugene’s fourth straight USATF Outdoor Championship. Since the new Hayward Field opened in 2020, no other stadium has hosted the US championships.

That means that in 2024 — just as in 2015, 2016, 2021, and 2022 — the three biggest meets in American track & field will be held at Hayward Field: the Prefontaine Classic, the NCAA championships, and the USATF championships/Olympic Trials. Here is what the schedule will look like for 2024:

May 25: Prefontaine ClassicJune 5-8: NCAA championshipsJune 21-30: US Olympic Trials

Quick Take: Eugene does a fantastic job hosting big meets, but it’s time to give someone else a chance to host the Olympic Trials

Let’s make a few things clear. The new Hayward Field is the best track & field stadium in the country, and Eugene has a terrific local organizing committee in TrackTown USA that knows how to stage big meets. The 2024 Olympic Trials are going to be terrific — they always are.

When you’ve got a beautiful new stadium like Hayward Field, you don’t want it to go to waste. But from 2021-2024, almost every major track meet in the US will have been staged at Hayward Field. The three most important track meets in the US are the Prefontaine Classic (the US’s only Diamond League), the NCAA championships, and the USATF championships/Olympic Trials. During a four-year period, 11 of those 12 meets will have been hosted in Eugene. And that does not even include the biggest meet Eugene has ever hosted — the 2022 World Championships.

That’s a recipe for major Eugene fatigue.

The Prefontaine Classic obviously isn’t moving out of Eugene, and the NCAAs are locked into Eugene through 2027. But it’s a missed opportunity to hold USAs in Eugene every single year, particularly the Olympic Trials. There are a limited number of diehard track fans in the US, and any diehard who has wanted to visit the new Hayward Field has probably done it at this point. If a husband and wife are huge track fans and they already figured out a way to take their kids to Eugene for Worlds, are they really going to want to go back again to the same location for the Trials?

The Olympic Trials should be in Eugene at most once every eight years. The last two normal* Trials drew more than 20,000 fans per day (21,644 in 2012; 22,1222 in 2016) but it’s foolish to suggest that the Trials can only do those sort of numbers in Eugene.

*Due to the COVID-19 pandemic, there was ticketing uncertainty about the 2021 Trials until the very last minute, which meant attendance numbers were a fraction of previous years

In the United States, when you throw the word Olympic in front of anything, people go crazy. And the last few US championships has shown that the built-in track fanbase in Eugene — the diehards who will go to every meet — has dwindled significantly.

We’re confident that if you staged the Olympic Trials in Austin, Des Moines, Omaha, Sacramento, or Mt. SAC, you’d draw big crowds. The Olympic Trials will do well anywhere they are held.

The question then, is why isn’t this happening?

“We all know that getting [to Eugene], it’s trying,” said Will Leer, chair of the USATF Athlete Advisory Committee, when LetsRun asked him about this at USAs in July. “Small airport, it’s expensive, hotels are minimal. But the process by which championships are awarded is through a bid. That much is well-known throughout all of USATF. And time and time again, TrackTown comes to the table with the best bid.”

Eugene certainly has a lot to offer, but we also don’t how much competition there is to host these events. It’s not as simple as USATF just awarding the Trials to a different city. A potential Trials host needs a world-class track facility and a local organizing committee interested in bidding for the Trials, which requires dollars.

Sarah Lorge Butler reports that Eugene paid at least $3 million to host the 2020 Trials, writing, “TrackTown paid a nonrefundable rights fee of $500,000 and the total prize purse of $1.4 million. They also had obligations to provide $1.1 million for athlete support during the meet, to be used at USATF’s sole discre

It’s an expensive undertaking for any local organizing committee. We know Eugene has the dollars. It’s unclear whether anyone else does (If you know of any other city that bid for the Trials, please email us at letsrun@letsrun.com)

If it’s simply a matter of USATF needing to find $3 million to put on the Trials, we know where they could find it. USATF head Max Siegel was paid a ridiculous $3.8 million in compensation in 2021; reduce that to a more reasonable $800k and you could hold the Trials wherever you wanted without any financial impact on USATF.

Bored, Injured, or Experiencing a Plateau? Here’s How to Shake Up Your Running

Plus, coach-approved ways to shake up your training. We’re all for having a set run schedule, considering the ease it can bring to your life. You don’t have to formulate workouts on the fly or do any guesswork over how to reach your goals—simply lace up and follow the plan.

But sometimes, too much structure can backfire, causing you to fall into a rut. And that can zap the joy out of running, transforming the activity you once loved into nothing but negativity.

Fortunately, there are simple things you can do to bust out of a rut and get back into a happy running groove. First though, you have to identify that you’re in one. 

With that in mind, we tapped two coaches to learn the signs of when you might want to switch up your run routine, and what those signs might indicate. Plus, exactly how to inject excitement back into your runs. Let this be the permission you need to try something new. 

1. You Dread Working Out

It’s normal to feel less-than-chipper about an occasional workout, but if you find yourself outright dreading your runs more often than not, “it’s time to reassess,” Kaila DeRienzo, a South Carolina-based certified personal trainer and certified run coach tells Runner’s World. 

The potential cause: A few things could lead to dreading workouts. One possible culprit: Your workouts are too challenging because you’ve set a goal that’s unrealistic for your current fitness level, Kai Ng, USATF- and RRCA-certified run coach in New Jersey and New York, tells Runner’s World. Runs and workouts that are too hard cause you to overtrain and ultimately loathe your workouts because all you’re really doing is just beating up your body. 

Another potential cause: Other stressful factors in your life, such as a tough work schedule, or demanding caregiver responsibilities, or parenting duties, all of which can make it tough to devote as much time to running as your current training plan dictates, Ng says. 

The fix: First, have an honest conversation with yourself to understand why you’re feeling amiss, DeRienzo suggests. By identifying the root cause of your malaise, you can take targeted steps to address it, she explains. 

For example, if your dread is tied to a too-lofty goal, such as trying to run four days a week instead of aiming for a more manageable two days or aiming for a PR in a marathon instead of a half or 10K, then let yourself off the hook by lowering the bar. Though it’s great to dream big, it’s also important to be realistic. “Smaller wins are so, so important,” Ng says, as they help build confidence. 

If you pinpoint other factors in your life that are making it tough to stick with your current plan, be honest about what you’re actually able to commit to right now and adjust your routine accordingly, Ng suggests. Maybe this isn’t the season to log 50 miles a week, or finally run a marathon. That’s okay. Not every training cycle needs to end with a PR. 

Lastly, if you realize the sense of dread extends beyond running and into other areas of your life, you may be struggling with a mental health issue, such as depression. In this case, talk to a trained professional, DeRienzo says. 

2. You’re Really Bored

People get into running for various reasons, but one common thread that inspires folks to stick with it is that it engages and challenges them. If you find that your sense of joy about running has evaporated—for example, workouts or races that once felt exciting are now ho-hum—that’s worth looking into. 

The potential cause: You may not be challenged enough, Ng says. While all runners should regularly pencil in easy runs, only doing workouts that feel like a walk in the park can lead to boredom. 

Alternatively, you may not be injecting enough variety into your routine. Perhaps you run the same route every. single. day. Or you carbon copy your workouts week after week. That level of monotony can also lead to boredom. 

The fix: First, evaluate your fitness to get a solid sense of your current abilities in order to help figure out how to best challenge yourself. 

“Whether it is a fitness test, a time trial, a race, get out there and see where you’re at and how you stack up,” Ng says. From there, level up your plan as needed. You might want to talk to a coach for some helpful guidance. 

On the other hand, if you suspect your boredom is due to monotony, shake things up by exploring new running routes (Strava can be a great tool for this), joining a local run club (Ng suggests trying out a different one each week), or experimenting with different types of workouts. This could look like venturing out on trails if you’re typically a road runner or challenging yourself to run hills if you normally go flat. 

Dabbling in forms of exercise outside of running, such as swimming, cycling, dance, and Pilates—really whatever tickles your fancy—can also help add variety and excitement to your schedule. 

Finally, you can also reignite your spark with running by treating yourself to something novel, like a fresh pair of shoes, a snazzy new training outfit, or a fancy fitness tracker. “Getting something new always shakes things up,” says Ng. 

3. You’re Dealing with Injuries

According to 2021 study published in the Journal of Health and Sport Science, 50 percent of runners experience some type of injury every year that prevents them from running for a period of time, and 25 percent of runners are injured at any given time. These injuries can range from shin splints to ankle and knee problems. 

In other words: Almost every runner deals with injury at some point, but if ailments continuously crop up, that’s a surefire red flag your plan needs adjusting. 

The potential cause: Chances are, you’re overtraining by either running too many miles, logging too many high-intensity runs, or not allowing your body enough recovery time in between sessions, Ng says. 

The fix: It’s common sense, but it bears repeating: Don’t train through injury. Instead, scale back your running to allow your body time to heal. Seek help as needed from a physical therapist or coach to fully mend the issue and get their guidance on how to avoid future injuries. 

Keep in mind that factors like poor sleep and inadequate nutrition can increase your odds of injury, so take an honest look at your overall lifestyle and make adjustments as needed. 

4. Your Progress Has Stalled

If, despite consistent efforts, your performance in workouts and races has stagnated, then it’s high time to re-evaluate your current plan. 

The potential cause: You may be overtraining or struggling with a nutrition issue, says Ng, both of which can sabotage performance because your body isn’t getting the recovery it needs. Or, quite possibly, you don’t have enough variety in your routine, DeRienzo says. 

Over time, your body adapts to the work you demand, and if you don’t routinely challenge your body in novel ways, eventually you’ll stop seeing progress. 

As the American Council on Exercise explains: “Doing the same exercise repeatedly could lead to a plateau where no more physiological changes occur.” 

The fix: If you suspect you’re plateauing due to overtraining or nutrition problems, dial back your mileage and/or workout intensity and focus on eating frequent, well-balanced meals.

Also, inject other types of exercise into your schedule. “Move in different ways,” says Ng, explaining that most any type of cross-training movement—from strength training to skiing to swimming to yoga—is beneficial for runners. Because running is such a linear sport (you move in just one direction: forward), taking the time to build your strength and athleticism in other ways can ultimately make you a stronger, more resilient runner. 

Now, if you realize your stagnation is due to an unchanging run routine, spice things up however you can: Add speed work, hit the hills, challenge yourself to run longer, or try new interval workouts. “Having something new and exciting to look forward to each day of the week is going to keep it mentally stimulating and also keep your body stimulated, too,” DeRienzo explains. 

5. You Don’t Feel Confident in Your Workouts

If you don’t have a training plan, have low confidence in your program, or are unsure if the schedule you’re following is inching your toward your goals, it’s time to rethink your approach. 

The potential cause: Choosing the right training plan for you and your goals can help you feel accomplished by checking off workouts one by one. Plus, it will give more structure to your training so you get the right mix of intensities within your workouts and the right amount of rest—rather than simply winging it. If you have a plan, but it’s too generalized and not personalized to you, says DeRienzo, it may also leave you feeling less than confident in your training. “What somebody else does is not going to be the most beneficial” for your situation, she explains. 

The fix: Find the right training plan for you by determining your fitness level and your goals. (You can also use our quiz to point you in the right direction.)

If you're serious about becoming a better runner, you might also consider hiring a coach—even for just a few months—to get personalized guidance and a curated-for-you plan.

“There’s a myth that run coaching is super expensive,” says Derienzo. Truth is, “it’s a lot more affordable than personal training,” she says, noting that in her experiences, it’s realistic to find support for less than $100 per month. Search platforms like CoachUp, Training Peaks, and RunDoyen to connect with a pro. 

6. You’re Missing Workouts

While skipping a run here and there is NBD, if you’re consistently bailing on workouts, then your run plan clearly isn’t working for you. 

The potential cause: Life is probably too busy right now to sustain the level of running your plan requires, says Ng. Or, you may just need more rest. Either way, your current approach just isn’t appropriate for your schedule or fitness level. 

The fix: Take a close look at your schedule and map out which days make the most sense to do which workouts, says Ng. For example, instead of attempting long runs on Sundays like everyone, you might realize Wednesdays are more ideal since you don’t have any work meetings then. Or, perhaps Friday becomes your new strength training day instead of Tuesday, since the gym is less crowded then, making it easier to get in and out. 

Taking the time to rejigger your plan so that it actually makes sense with your schedule will increase your likelihood of sticking to it—and ultimately, seeing results. 

Of course, if you’re missing workouts because you really feel like you need it (or you’re injured), then it’s best to scrap your plan entirely and allow yourself the downtime you need to heal. 

Finally, if it’s your mental motivation that’s making you miss most of your planned runs, it’s probably time to take a break. “Get a breather and gather yourself,” says Ng. By putting distance between yourself and the sport, you can get a clearer picture of what you ultimately want to get out of running. 

The 2025 World Masters Athletics Indoor Championships is coming to the US

World Masters Athletics, together with Alachua County Florida and USA Track & Field (USATF), announce the 10thWorld Masters Athletics Indoor Championships will be held in Gainesville, Florida.

This Championship, set to be held from March 23-30, 2025, promises to be another great experience for Masters Athletes and attendees. It might be the most convenient WMA Championship ever with 2,000 hotel rooms within 2km, shuttles to venues and much more. Message from Margit Jungmann, WMA President: “WMA Council thanks Alachua County, Gainesville Sports Commission and RADD Sports for hosting our 2025 Indoor Championships.

We are confident their team is exceptionally qualified and capable of organizing a World Championship as they support over seventy sporting events annually. It will be special having outdoor events in warmer average temperatures than previous Championships and returning to North America.” Message from Commissioner Mary Alford, Chair of the Alachua County Board of County Commissioners: “My fellow commissioners and I thank the WMA Council and its member federations for giving us the opportunity to host this amazing international event.

It is exciting to welcome the world to Alachua County in 2025! We will provide a wonderful experience for all our regional, national, and international visitors. Alachua County's experience hosting major events, our world-class facilities and amenities, rich sports history, and cultural, natural, and entertainment offerings, make it the ideal location for the World Masters Indoor Championships.” Message from Max Siegel, CEO of USATF: “On behalf of USA Track & Field, I am delighted to extend our heartfelt congratulations to Alachua County and the Gainesville Sports Commission on securing the honor of hosting the 2025 World Masters Athletics Indoor Championships, making its inaugural debut in the United States.

This historic achievement speaks volumes about Gainesville’s commitment to fostering athletic excellence on a global stage, and we look forward to an extraordinary Championship showcasing the pinnacle of Masters athletics that will inspire athletes and spectators alike.”

Emma Bates Withdraws from Olympic Marathon Trials 2024

Emma Bates was widely considered a top contender to make the U.S. Olympic team in the marathon this year. But over the weekend, she announced she won’t be lining up at the Olympic Marathon Trials in Orlando, Florida, on February 3.

Bates, 31, tore her plantar fascia during October’s Chicago Marathon. On December 12, she posted that she had been healing well and was back to running on the ground for an hour at a time when she developed another injury, posterior tibial tendonitis.

And in a tearful Instagram video posted Saturday night, Bates said that while she had returned to workouts with her Boulder-based training group, Team Boss, “we just know that there’s not enough time to be where I need to be.”

Bates’ personal best of 2:22:10 at the 2023 Boston Marathon, where she placed fifth, was the third-fastest time by an American last year.

She headed into Chicago in the fall with high hopes—saying she was in shape to run 2:18 to 2:19 pace—but stepped in a pothole around mile 14. She finished 13th in 2:25:04 and left the finish line in a wheelchair. A week after the race, an MRI revealed a torn plantar fascia.

She put on a boot and began cross-training on the bike, knowing the buildup to the Trials wouldn’t be easy. With the new setback last month, she and coach Joe Bosshard decided it simply wouldn’t be possible.

Bates, a 2014 NCAA champion in the 10,000 meters at Boise State University, won her marathon debut and the USATF Marathon Championships with a 2:28:18 at the 2018 California International Marathon and has steadily improved since. In her second marathon, the 2019 Chicago Marathon, she finished fourth in 2:25:27.

Those performances made her a contender for the 2020 Olympic Marathon Trials, where she ran 2:29:35 to place seventh. But her next big breakthrough was around the corner. On a hot, humid day at the 2021 Chicago Marathon, she ran a personal-best 2:24:20 to place second.

And in 2022, she was part of a trio of Americans who produced top-10 finishes at the World Athletics Championships in Eugene, Oregon—she was seventh in 2:23:18, between Sara Hall (fifth in 2:22:10) and Keira D’Amato (eighth in 2:23:34).

Bates was clearly disappointed not to line up with the likes of Hall and D’Amato again in Orlando; “this one hurts a lot,” she wrote.

“It’s another four years to wait for another Olympic team,” she said in the accompanying video. “I’ll be OK. I’ll be OK.”

Nonbinary runner protests New York City Marathon award changes

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

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

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

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

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

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

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

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

Track and Field Historian Mike Fanelli Dies of Cancer at 67

Mike Fanelli, the owner of one of the largest track and field memorabilia collections in the United States, died on Saturday after a battle with glioblastoma, an aggressive form of brain cancer. He was 67 years old.

For over 50 years, Fanelli collected running-related memorabilia, which he stored in the “Track and Field Garage” at his home in Sonoma County, California. The expansive collection features over 4,000 artifacts, including the meet program from the first indoor track meet held in the United States in 1868, as well as every issue of Track and Field News and Runner’s World.

Fanelli made his mark on the sport of track and field throughout his life. He represented athletes as an agent, coached the Impala Racing Team, and served as the USATF National Cross-Country chairman in the 1990s. He’s also the namesake for the Mike Fanelli Track Classic, held at his alma mater, San Francisco State University, each spring.

But Fanelli’s impact, perhaps, is best exemplified by the connections and friends he made along the way. Until just days ago, Fanelli would routinely post track and field trivia facts to an audience of over 4,000 Facebook friends. If you look closely, you’ll find legends of the sport reminiscing about old races or giving their two cents in the comments. 

Fanelli’s wife, Renay Weissberger Fanelli, released a statement on Monday announcing his passing: “It is with unbearable sadness that I share with you that Michael has passed away from brain cancer, at home, surrounded by loved ones. While he was a public figure in many ways, he was also a very private person. Because of that, he chose not to share his diagnosis broadly, preferring to live his life as if he was living, not dying.”

Fanelli lived his life fully up until his last moments. Last month, he completed his goal of running 115,000 miles in his life, dutifully logging each run in composition notebooks. 

In 2021, Fanelli told Runner’s World why he feels cataloging running history, with the help of his track-nerd friends, is so important. Running history, he noted, is not particularly well recorded.

“I refer to it as ‘cultural storytelling,’” he said. “When a particular culture wants to pass down their history over the years, and it’s not something that can be transcribed otherwise, this is our opportunity to do that.”

Philadelphia Marathon finisher’s Olympic dreams shattered after water bottle rule violation

A formal complaint from a race official brought attention to the water bottle infraction, disqualifying Ethan Hermann from the results.

In running, seconds can make or break dreams. The 2023 Philadelphia Marathon brought a mix of triumph and heartbreak, especially for one of the top American men’s finishers, Ethan Hermann.

The Philadelphia native finished the marathon in sixth overall, running an impressive 2:17:03 in his debut marathon, nearly a minute under the 2024 U.S. Olympic Marathon Trials qualifying mark of 2:18:00. However, hours after Hermann crossed the finish line, his dreams were shattered when his result was disqualified due to his coach handing him a water bottle at a water station.

According to Citius Mag, which first reported the story, Hermann’s coach, in a well-intentioned act of support, handed him a water bottle at a water station. However, according to USATF rules, because Hermann did not personally grab the bottle, it constituted a violation due to the “inequality of resources offered to athletes.”

Hermann’s time has been removed from the official Philadelphia Marathon results, and it will not count for the 2024 Olympic Trials qualification.

Speaking to Citius Mag about the situation, Hermann said he does not fully agree with the rule, but understands it. “I just have to learn from it and move forward, and take on the next challenge in time,” he said. Despite the disqualification, Hermann remains positive about his result, stating, “I’m at peace and walking away knowing that my mission of qualifying for the Olympic Trials was accomplished–even if the start list will say otherwise.”

A formal complaint from a race official brought attention to Hermann’s infraction, leaving race organizers in a challenging position, due to the specificity of the USATF Competition Rule 144. “No competitor taking part in competition shall be allowed, without the permission of the Referee or Judges, to receive assistance or refreshment from anyone during the progress of the competition.”

“I had a special day and ran my heart and legs out, but I was not as educated as I thought about everything. Not all the right things happened the way they needed to, and I was ultimately given a disqualification from the race,” wrote Hermann.

The bottle rule only applies to USATF races and U.S. athletes. At the 2022 Berlin Marathon, the notorious Bottle Claus helped Eliud Kipchoge lower the marathon world record to 2:01:09 at the time, personally handing him bottles at every water station.

In a world where one false start results in automatic disqualification and triathletes face penalties for rule violations, the severity of Hermann’s case has been questioned on social media. What is the time value of a water bottle handed to a runner throughout a marathon? And how much time does it save a marathoner compared to picking it up from the elite table?

A hashtag #FreeEthan has been pushed by Citius Mag and the U.S. running community to permit Hermann to run at the 2024 U.S. Olympic Marathon Trials scheduled for Feb. 4 in Orlando, Fla.