Running News Daily

Compression socks might help your race-day tummy troubles

Compression socks have sprinted from the clinic to the track, with pro runners like Sifan Hassan and Eliud Kipchoge touting their recovery and performance benefits. Are they really more than just a fashion trend? Here’s the scoop on what compression socks deliver, and where the hype might be outpacing the science.

Better blood flow and swelling control

Studies suggest that compression socks really do promote blood circulation and reduce swelling in the legs. Whether you’re logging miles on the trail or pounding the pavement, compression can help prevent that dreaded heavy-leg feeling by keeping blood moving efficiently back to the heart, as recently reported in SELF magazine. Dr. Leada Malek, a San Fransisco-based sports physical therapist, notes that compression socks are particularly useful for runners dealing with recurring swelling or minor injuries like ankle sprains. By reducing fluid buildup, the socks help maintain freedom of movement, letting you run without the drag of swollen, tired legs.

Compression socks can also be helpful for runners who experience postural dizziness after intense effort. For runners with conditions like postural orthostatic tachycardia syndrome (POTS), which can cause lightheadedness when shifting from sitting to standing, the socks help push blood back to the brain and heart.

A calmer stomach on race day

If you’ve ever experienced a queasy stomach during a race, compression socks might help. Running can decrease blood flow to your gut, which leads to discomfort or even nausea. A study in the Journal of Strength and Conditioning Research suggests that compression socks can direct more blood from your legs to your GI tract, helping reduce digestive distress. By maintaining better blood circulation, you may find yourself more comfortable mid-race, with fewer interruptions from an unhappy stomach.

A boost for post-workout recovery

The role of compression socks in post-workout recovery is widely debated. Some research suggests that wearing compression garments can reduce markers for muscle damage. While the effects vary, many athletes report feeling less sore after wearing them. Even if muscle repair benefits are unclear, the stable, “hugging” sensation of compression might help you feel ready to move your body sooner.

Compression socks for travel and long races

Planning to run a far-off race? Compression socks might help keep you healthy by reducing your risk of deep vein thrombosis (DVT) on long flights. According to research, wearing compression socks during prolonged sitting can prevent blood clots by keeping blood flowing in the legs.

Research also suggests that wearing them during a race might reduce DVT risk for the flight home, as the pressure supports blood flow and circulation.

The takeaway

Compression socks may not shave seconds off your race time, but they do offer a variety of benefits, from easing leg swelling to calming a queasy stomach. And if they make you feel more confident on race day, that extra motivation could be all you need to push harder.

Kenyans take action against gender-based violence

In the wake of the murders of Agnes Tirop and Rebecca Cheptegei by their intimate partners, Athletics Kenya launched a movement on Monday to fight back against gender-based violence (GBV). A new hotline was unveiled for athletes to confidentially report cases of GBV, while an engagement campaign moves across Kenya to encourage athletes to speak up and to raise awareness for financial exploitation.

Tirop, World Championships 10,000 bronze medalist, was murdered by her husband in 2021, giving rise to the creation of Tirop’s Angels, an organization fighting GBV. High-profile female athletes, however, continued to fall victim to men; in September 2024, Cheptegei, who ran the Paris 2024 marathon, died after reportedly being set on fire by her ex-partner.

Working in conjunction with the National Government Affirmative Action Fund (NGAAF), Athletics Kenya addresses how lack of communication has been a significant obstacle in the fight against GBV. The hotline will allow athletes to call for help when in danger of GBV, while a chatbot will enable them send an SOS.

“We will fight it the same way we are doing with doping.”

“GBV is totally unacceptable in our society as well as in athletics,” Athletic Kenya’s Chief Administrative Officer Susan Kamau said. “As Athletics Kenya, we are totally committed to eradicating GBV and we will fight it the same way we are doing with doping.” In 2023, the Kenyan government committed to rebuilding their anti-doping program and increased the frequency of random drug testing. Athletics Kenya hopes that a safe and confidential channel for reporting GBV incidents will encourage women and girls to speak up.

The awareness campaign, already in motion, has been moving across the country all week, hosting forums at athletics camps. The program allows runners to share their stories and suggestions to stop GBV, and features female leaders as speakers to educate athletes.

Raising awareness of financial exploitation, as well as GBV

High-profile athletes, including two-time 800m world champion and 2007 Olympic silver medallist, Janeth Jepkosgei, have also highlighted the connection between financial exploitation of athletes and GBV. “Be wary of predators who pretend to be coaches and get into a relationship with young athletes who are the same age as their daughters,” Jepkosgei said, speaking at Thursday’s forum in Kapsabet, Kenya.

Speaking at an earlier event, Lucy Kabuu, 2006 Commonwealth Games champion and two-time Olympian, emphasized the same message. Recently, the athlete has been defending herself in court against her ex-husband and coach, who is trying to claim her earnings. “When you start running and making money, be careful not to fall into the trap of unscrupulous coaches and managers,” Kabuu said. “You should buy properties in your name and not in any other person’s name. Get a financial adviser to help you invest wisely. Learn from me and what I am going through; do not wait to learn from another person.”

1997 World 10,000m champion Sally Barsosio echoed Kabul’s advice. Other successful runners that are actively raising awareness for GBV include seven-time World Marathon Major champion Mary Keitany, six-time World Marathon Major champion, two-time world champion and two-time Olympic silver medallist Catherine Ndereba, 2013 world champion, Diamond League champion and Olympic medallist Milcah Chemos and 2021 TCS New York City Marathon silver medallist, Olympian and founder of Tirop’s Angels, Viola Cheptoo. 

Olympic silver medalist Koki Ikeda suspended for doping

The 26-year-old Japanese race walker Koki Ikeda, one of the world's top competitors in race walking and a leading figure in his national team, has been provisionally suspended this week by the Athletics Integrity Unit (AIU), which has detected unusual data in his biological passport.

As required by World Athletics protocol, this preventive measure is applied in cases where irregular figures are found, even when no direct violation has occurred in an anti-doping test that identifies a specific banned substance. Ikeda will now need to account for the unusual data in his biological passport to avoid a definitive suspension.

The Associated Press reported that Ikeda received the provisional ban for "suspected blood doping," quoting the AIU, which is based in Monaco. The anti-doping body stated on Friday that the issue relates to the "use of a prohibited substance/method." The biological passport can indicate markers of doping over time without an athlete testing positive for a banned substance. Investigators have not provided a timetable for the disciplinary case.

The race walker and the Japanese federation received this unfortunate news ahead of hosting their World Race Walking Championships in Tokyo in September 2025. Ikeda stated on Saturday that he is "completely bewildered" and pleaded his innocence. In a statement released to Japanese media, he expressed his intention to fight to clear his name. "For reasons that I know absolutely nothing about, I may not be able to compete in my next race, and I am utterly bewildered," he remarked.

He also mentioned that he would "strive for the truth to come to light and for a fair result." "From here on, I would be very grateful for your understanding and support," he added. The disciplinary proceedings are now underway.

Ikeda was the Olympic silver medallist at the Tokyo 2020 Games and took silver at the 2022 World Championships in Oregon. This season, he achieved a second-place finish in the mixed relays at the World Team Championships in Antalya in April, as well as winning gold at the Japanese National Championships, which earned him direct qualification for Paris 2024, where he finished seventh in the 20-kilometre race. He concluded the year in October with a bronze medal in the 10,000-metre event in Yamaguchi.

Ontario runner signs pro contract with Under Armour

On Thursday, Rosseau, Ont., native Gracelyn Larkin announced her contract with Under Armour’s pro running club, Dark Sky Distance, which is based in Flagstaff, Ariz. The 5,000m Canadian outdoor champion from 2022 is a recent graduate of Northern Arizona University (NAU), and formerly competed for the University of New Mexico (UNM) from 2019-2023.

Already located in Flagstaff following her graduation, Larkin will continue training at altitude under coaches Shayla Houlihan and Stephen Haas. The Canadian will be among former UNM teammate and Olympian Weini Kelati and 2022 New York City Marathon champion Sharon Lokedi, who also represent Under Armour.

The 23-year-old boasts personal bests of 15:23.63 in the 5,000m and 32:32.61 in the 10,000m. A successful collegiate career saw Larkin earn All-American status seven times, before she went on to represent Canada in the 5,000m at the 2022 World Championships in Eugene, Ore.

Over the summer, Larkin chased a spot on the Canadian Olympic team. At the Harry Jerome Classic 5,000m in Burnaby, B.C., in June, she clocked 15:25.83 to claim fifth place in a quick race; the time was just two seconds off her personal best. Later that month, Larkin competed at the Canadian Olympic Track and Field Trials in Montreal, placing fourth in the women’s 5,000m final with a time of 15:36.41. The UNM graduate was less than three seconds behind the winner, Gabriela Debues-Stafford. Despite strong efforts, Larkin fell short of qualifying for Paris 2024.

“I’m very grateful to be joining such an amazing group of hard-working individuals,” Larkin said in the announcement post on Instagram. “Working with Under Armour is an amazing opportunity and I can’t wait to represent them over the upcoming years. I look forward to learning from my teammates and coaches while I develop as a professional athlete!”

You’ve finished your marathon—now what?

Completing a marathon is no small feat. Whether you hit a personal best or navigated through a challenging day on the course, post-race recovery is key to ensuring you’re ready for your next running chapter. Montana DePasquale, a running coach based in Rhode Island, uses a science-based approach to guide her athletes. She has some essential tips to help you maximize recovery and get back on track.

Navigating the post-marathon blues

DePasquale notes that after months of structured training, it’s common for runners to feel a bit adrift once race day has come and gone. Without the usual daily training schedule, some runners even experience post-race blues. To keep the momentum going, she encourages her athletes to have a clear, structured plan for the first four weeks after their marathons. Knowing what to expect—and having recovery milestones—can ease that post-race transition. Note: if the post-race blues are feeling overwhelming or lasting longer than a week or two, take the time to check-in with your favourite medical professional. Self-care is an important part of recovery.

Reverse taper: easing back into running

Depasquale advises starting with a “reverse taper” after 10-14 days of full rest. This gradual increase in running volume mirrors how you tapered before the marathon. Even if you’re feeling good, Depasquale cautions against jumping back in too quickly. “Feeling fine and/or no longer having muscle soreness is not a sign you are fully recovered from your marathon,” she explains. “26.2 miles is a big stress on the body, no matter how prepared for it you are.” A marathon places immense stress on your body, and even if you’re mentally ready to go, your muscles, tendons and cellular structures are still undergoing repair.

Embrace the easy pace

The first few runs back may feel harder than expected, but this isn’t due to lost fitness—your body is still healing on a deep level. “Running will likely feel hard in the three to four weeks post-marathon, and that is not because you have lost your fitness. It’s because your body is still recovering on a cellular level,” Depasquale says. She suggests that all post-marathon runs be kept at a relaxed, conversational pace. (Advanced runners may be able to introduce light speed work by the fourth week, but even then, it’s important to tread carefully.)

By giving your body time to fully bounce back, you’ll be setting yourself up for a stronger, healthier return to training.

'He made me eat cleaner & work harder' - Justin Gatlin on how Usain Bolt shaped him into becoming a better sprinter

Justin Gatlin has heaped praise on his long-time arch-nemesis Usain Bolt, thanking him for making him the athlete he ended up becoming after returning to the sport.

American sprint icon Justin Gatlin has revealed the profound impact Usain Bolt had on his career, acknowledging how the Jamaican legend pushed him to reach new heights.

 Known for a rivalry that defined an era of sprinting, Gatlin and Bolt clashed in numerous unforgettable races, showcasing contrasts in style and personality. Yet, despite the fierce competition, Gatlin now reflects on their encounters with admiration, crediting Bolt for inspiring him to be his best.

“Competing against someone like him, he brought the best out of me,” Gatlin said on The Higher Perspective Talks.

 His comments came just over a week after Bolt himself recognized Gatlin as his toughest competitor. Gatlin expressed that Bolt’s presence on the track forced him to elevate his approach to training, nutrition, and overall athletic dedication.

“He made me wanna train harder. He made me wanna be a different athlete. He made me eat cleaner, work harder, compete harder because that was an athlete that represented a standard, one that I always wanted to get to,” Gatlin explained, underscoring the high benchmark Bolt set with his relentless speed and unwavering confidence.

Reflecting on their head-to-head races, Gatlin noted that he was always ready to face Bolt, eager to test himself against the reigning champion. “When I banged against him, I was ready any time. I wanted to race him every day if I could,” Gatlin shared. His words highlight not only the intensity of their rivalry but also the motivation he found in trying to match Bolt’s prowess.

Usain Bolt also had kind words for Gatlin during a recent appearance on John Obi Mikel’s Obi One podcast. “I think Justin Gatlin, I have to give my hats off to him,” Bolt said. “The last five, six years of my career, it was me and him every season. He kept me on my toes throughout, and I loved the competition.”

Bolt recalled a particularly memorable exchange when he saw a video of Gatlin confidently declaring his intent to win gold.

 “I remember I’m just on Instagram scrolling, and someone sent me a video,” Bolt recounted. “He [Gatlin] was like, ‘Justin, I’m gonna win, don’t worry, and I’m going to wear the gold medal around my neck.’ And I’m like, ‘What? Alright, let’s go then.’”

Recognizing Gatlin’s fierce resolve, Bolt added, “Listen, Gatlin is going to show up. He is that guy in a Championship; no matter what is going on, he is going to show up.”

Their rivalry may have seen Bolt take the lion’s share of victories, but the respect they have for one another transcends competition.

As Gatlin reflects on his journey, it’s clear that Bolt’s influence left a lasting mark, inspiring him to push beyond his limits in pursuit of excellence. Their rivalry brought unparalleled excitement to the sport, and their mutual respect continues to exemplify the power of elite competition.

French marathon record holder facing domestic violence charges

Morhad Amdouni, known for knocking over water bottles at the Tokyo Olympics, will be tried in court in February after allegedly attempting to strangle his wife.

French marathon record holder Morhad Amdouni has been reportedly summoned to appear before the Meaux criminal court in February for alleged domestic violence. Despite heated denials by the accused party, additional claims by his wife of sexual assault and rape are currently being investigated by French authorities.

The reported incident occurred after an argument broke out upon the partner learning of Amdouni’s infidelity; the victim claims her husband attempted to strangle her in front of their son. Amdouni was arrested at his Serris, France home on Sept. 18.

The father of two is facing charges of willful violence against his partner; the alleged assault reportedly left her unable to work for multiple days. The marathoner’s mother, brother and mistress underwent questioning regarding the domestic violence claim.

While no longer detained in custody, Amdouni has been placed under judicial supervision “for acts of domestic violence committed between September 2023 and September 2024,” as confirmed by the Meaux prosecutor’s office, until his court hearing, scheduled for Feb. 24, 2025. The prosecutor’s office is still investigating the victim’s further claims of sexual assault and rape.

L’Equipe reports that Amdouni confirmed the arrest and his upcoming summons. “Arguments between couples can happen,” he told L’Equipe. “But to the point where it gets to this point, that’s a lot. I want us to be able to resolve these delicate matters between adults.”

In 2018, Amdouni became the first French athlete in history to win the 10,000m title at the European Athletics Championships in Berlin. He set the national record of 2:03:47 at the Zurich Seville Marathon in February. He did not compete at the Paris Olympics due to injury.

A notorious athlete

Amdouni has a reputation in the running world; the 36-year-old gained negative attention after knocking over elites’ drinks bottles at a water station, leaving no drinks for the athletes behind him.

The French runner also hit headlines in 2019, after media channels published alleged conversations between him and a doping supplier from 2017.

Tokyo Marathon runner-up banned for doping

Former Tokyo Marathon runner-up Tsehay Gemechu was banned for four years because of suspected blood doping, the Athletics Integrity Unit said Thursday (Friday in Manila).

The 25-year-old Ethiopian also was disqualified from all her results and prize money earned since March 2020, including second place in the elite-level Tokyo race in March 2023. Her run of just under 2 hours, 17 minutes had ranked No. 24 in the women's all-time list.

Gemechu also placed fourth over 5,000 meters at the 2019 world championships in Doha, Qatar, and ran in the 10,000 at the Tokyo Olympics held in 2021. She already was disqualified from that Olympics race for a lane violation. She did not finish the marathon at the 2023 worlds in Budapest, Hungary.

The AIU said Gemechu had suspicious blood values in her athlete biological passport. It can show indicators of doping over longer periods of time without the need for a positive test.

Gemechu gave 50 blood samples over a five-year period with those taken in March 2020 then April and May 2022 "indicative of blood manipulation," according to an independent doping tribunal's verdict.

She is banned until November 2027.

Strong group of Dutch riders at Zevenheuvelenloop will be on the hunt for the Dutch record on the 15 kilometers

On Sunday November 17, a strong group of Dutch runners will be on the hunt for the Dutch record on the 15 kilometers. Mike Foppen from Nijmegen is going for the record in his hometown and will face competition from Richard Douma, Filmon Tesfu, Khalid Choukoud, Frank Futselaar and Gianluca Assorgia, among others. In the women's race, Olympians Diane van Es and Maureen Koster will start.

Battle for the Dutch recordMike Foppen and Richard Douma are the runners with the fastest times on the 15 kilometers behind their name. Foppen has a best time of 43:21 and Douma of 43:18. Filmon Tesfu starts as one of the favorites after his successful marathon debut in Amsterdam (2:10:58). Last year he trumped Foppen in the final sprint and finished as the fastest Dutchman. Khalid Choukoud is the Dutch record holder with his time of 43:13 from 2019 and is also competing. The Dutch men will face competition from Belgium from Koen Naert (personal best 43:37) and from Germany from Nils Voigt (personal best 43:18).

Four Dutch Olympians in the women'srace Training mates Diane van Es and Maureen Koster are competing for the title of fastest Dutchwoman. Van Es competed in the 10,000 meters in Paris and finished sixteenth at that distance. Two months before the Olympics, the 25-year-old runner won silver on the longest track distance at the European Athletics Championships. In 2022, Diane van Es was the fastest Dutch rider at the NN Zevenheuvelen in 47:57.

Maureen Koster also competed at the Olympics in Paris. She finished tenth in her heat in the 5,000 meters. In 2018, the 32-year-old athlete ran her best time on the 15 kilometers at the NN Zevenheuvelenloop: 49:04. Just like her teammate Van Es, Koster has a European Championship medal in her cabinet: silver in the 3,000 meters indoor in 2015.

In addition to Van Es and Koster, Olympians Jill Holterman and Rachel Klamer will also be at the start. Holterman ran the Tokyo Marathon in 2021. Klamer has competed in the triathlon for the past four Olympic Games. In Tokyo, she achieved her best result with a fourth place.

TheUgandan athlete Jacob Kiplimo defends his title at the NN Zevenheuvelenloop. Last year, the 23-year-old athlete equalled the world record in the 15 kilometres in Nijmegen. This year he will compete with his half-brother Victor Kiplangat, reigning world champion in the marathon. In the women's race, European half marathon champion Karoline Bjerkeli Grøvdal is on the start list.

The 15 kilometres of the 39th NN Zevenheuvelenloop are sold out with 28,000 participants. With more than 10,000 registrations, the 10th Night of the Seven Hills has a record number of registrations.Below are the start lists of the 39th NN Zevenheuvelenloop.

Fukuoka International Marathon Elite Field Released

Fukuoka International Marathon is the first of this winter season's big selection races for the home soil team for next year's Tokyo World Championships, and the domestic field is a great one. 

Kenya Sonota, 2:05:59 in Tokyo last year, and 2:06 men Yusuke Nishiyama, Yuya Yoshida, Kazuya Nishiyama and Daisuke Doi make up the main contenders to get a spot, with internationals Lemeck Too, Jie He, Bethwel Yegon, Vincent Raimoi, last year's winner Michael Githae, and Shaohui Yang perfectly positioned to add momentum to the shot at the 2:06:30 Worlds standard that they'll all be taking.

8 other Japanese men in the 2:07 to 2:09 range make it one of the most competitive Fukuoka editions in a long, long time.

Last year Githae outkicked Yang by 1 second to win 2:07:08 to 2:07:09, Yang with a Chinese NR that was broken a few months later by He in Wuxi. Chinese men's marathoning has momentum right now too, and it wouldn't be surprising to see either He or Yang become Fukuoka's first Chinese winner. Jianhua Peng, 2:09:59 last year in Seoul, and Bo Li, 2:11:23 in Nanchang, are also in the race.

Fukuoka International Marathon Elite Field Highlights

Kenya Sonota (JR Higashi Nihon) - 2:05:59 (Tokyo 2023)

Lemeck Too (Kenya) - 2:06:29 (Rotterdam 2024)

Yusuke Nishiyama (Toyota) - 2:06:31 (Tokyo 2024)

Yuya Yoshida (GMO) - 2:06:37 (Osaka 2024)

Kazuya Nishiyama (Toyota) - 2:06:45 (Osaka 2023)

Daisuke Doi (Kurosaki Harima) - 2:06:54 (Osaka 2024)

Jie He (China) - 2:06:57 (Wuxi 2024)

Bethwel Yegon (Kenya) - 2:06:57 (Vienna 2023)

Vincent Raimoi (Kenya/Suzuki) - 2:07:01 (Fukuoka Int'l 2022)

Michael Githae (Kenya/Suzuki) - 2:07:08 (Fukuoka Int'l 2023)

Shaohui Yang (China) - 2:07:09 (Fukuoka Int'l 2023)

Koki Yoshioka (Kyudenko) - 2:07:28 (Osaka 2023)

Shin Kimura (Honda) - 2:07:34 (Tokyo 2024)

Derese Workneh (Ethiopia/Hiramatsu Byoin) - 2:07:58 (Beppu-Oita 2024)

Bedan Karoki (Kenya/Toyota) - 2:07:59 (Tokyo 2024)

Kazuya Azegami (Toyota) - 2:08:29 (Osaka 2023)

Kiyoshi Koga (Yasukawa Denki) - 2:08:30 (Beppu-Oita 2022)

Ryu Takaku (Yakult) - 2:08:38 (Fukuoka Int'l 2021)

Naoki Aiba (Chudenko) - 2:08:44 (Beppu-Oita 2022)

Kenta Murayama (Asahi Kasei) - 2:09:00 (Osaka 2024)

Kohei Futaoka (Chudenko) - 2:09:14 (Fukuoka Int'l 2021)

Jianhua Peng (China) - 2:09:59 (Seoul 2023)

Tesema Moges (Israel) - 2:10:31 (Rotterdam 2023)

Takumi Kumagai (Sumitomo Denko) - 2:10:41 (Fukuoka Int'l 2021)

Yusuke Tobimatsu (Hioki City Hall) - 2:10:47 (Hofu 2021)

Luka Musembi (Kenya/Tokyo T&F Assoc.) - 2:10:49 (Hokkaido 2022)

Asuka Tanaka (Runlife) - 2:11:09 (Tokyo 2022)

Bo Li (China) - 2:11:23 (Nanchang 2023)

Tadese Getahon (Israel) - debut - 1:00:47 (Copenhagen Half 2024)

Influencer banned from New York City Marathon for life over 'selfish' act

A running influencer has been slapped with a lifetime ban for competing in the New York City Marathon while flanked by 'two unauthorized people riding the course on electric bicycles,' according to race organizers.

Matt Choi, who posts videos of himself running and offering training tips on Instagram, was disqualified from the race and his time of 2:57:15 has been vacated after his performance across the five boroughs on Sunday.

'After a review and due to violations of World Athletics rules, and New York Road Runners' Code of Conduct and Rules of Competition, NYRR has disqualified Matt Choi from the 2024 TCS New York City Marathon and removed him from the results,' the nonprofit, which organizes New York races, said in a statement. 'He has been banned from any future NYRR races.'

'E-bikes don't belong in races,' he wrote on Instagram. 'No excuses. I was selfish & take full accountability of my actions. I apologize to all the runners impacted. I accept my DQ & lifetime ban from @nyrr. Never again.'

Choi admitted in a self-shot Instagram video that he had his brother and a videographer following him around the course on Sunday.

'I was selfish on Sunday,' he told his followers, while admitting that the bikes prevented some other runners from accessing water stations.

A native of Austin, Texas, Choi was among the 55,000 finishers at the marathon on Sunday, finishing nearly an hour after the winner, Abdi Nageeye of the Netherlands.

Choi was a football player at Division I Monmouth University in New Jersey before working as a personal trainer.

He gained some notoriety on Instagram during the pandemic, which helped him attract several sponsors. However, one sponsors, a training app known as Runna, has announced that is cutting ties with Choi.

For his part, Choi has made it clear that the decision to run with videographers was his and he wasn't encouraged to do so by any sponsor.

British Olympian Jodie Williams retires from athletics

British Olympian Jodie Williams has announced her retirement from athletics.

Williams, 31, competed at three Olympic Games and was part of Team GB's bronze medal-winning women's 4x400m relay team at Paris 2024.

Among her individual honours, Williams won European and Commonwealth 200m silvers among nine major international medals at senior level.

"Dear track and field, the time has come for us to part ways," Williams posted on social media.

You allowed me to achieve my childhood dreams and have taken me from an awkward little girl with no confidence to a just as awkward but much more confident woman."

Williams specialised in the 200m and is the sixth-fastest British woman over that distance, with the 22.46 seconds she clocked for European silver in 2014.

Later in her career she also had success in the 400m, winning Commonwealth bronze in Birmingham in 2022.

She earned her first global medal as a member of the women's 4x400m team in Paris, competing in the heats before Victoria Ohuruogu, Laviai Nielsen, Nicole Yeargin and Amber Anning finished behind the United States and the Netherlands in the final.

Record-breaking teen sprinter Gout Gout is set to train alongside Noah Lyles

Gout Gout recently signed with Adidas and will have the opportunity to train alongside world champion Noah Lyles, gaining valuable mentorship as he continues his path to the top.

After inking a lucrative deal with leading German athletic apparel and footwear corporation Adidas, Gout Gout will now have a chance to train with triple world champion Noah Lyles.

Gout Gout’s manager James Templeton noted that it is a great opportunity for the youngster to interact with Noah Lyles and get to know more about sprinting as he looks to chat his own path to the top.

James Templeton is optimistic that Noah Lyles will be open to teaching Gout Gout a lot, noting that he believes the reigning Olympic 100m champion is a great personality to be around.

Noah Lyles is also an Adidas athlete and earlier this year, the American sprint king extended his contract until the 2028 Olympic Games in Los Angeles. Noah Lyles’ contract with Adidas is considered the richest in track and field since Usain Bolt's deal with Puma.

"We have the opportunity to go to Florida and join the training group of Noah Lyles and coach Lance Brauman (Lyles’ coach). There are about 16 or 18 top sprinters there,” James Templeton told ABC News.

"We'll be heading over for two or three weeks. That'll be a great opportunity, a wonderful educational experience. I haven't heard from Noah, but he's a great guy and I'm sure he'll be happy to take the younger guy under his wing a little bit."

Meanwhile, Gout Gout has been very impressive in his races and since 2022, he has proven to be unstoppable, running crazy times and making headlines. Gout Gout was named the holder of the Australian Under-16 100m and 200m records at the age of 14.

The following year, Gout Gout managed to break the Australian Under-18 men’s 200m record after running 20.87 seconds. He claimed top honors at the Australian Junior Athletics Championships in Brisbane.

In 2024, Gout Gout has been on top of the world with his crazy times and superb form. He started his season with a personal best time of 10.29 seconds to claim the win in the U-18 Boys 100m at the Queensland Athletics Championships.

Gout Gout then won the Australian U20 100m title in a time of 10.48 seconds in Adelaide before heading to the World Athletics U20 Championships in Lima, Peru. In Peru, the Australian youngster won a silver medal in the 200m.

He recently signed with Adidas and then proceeded to the Queensland All-Schools Championships, clocking a time of 20.29 seconds in the heats of the 200m to showcase his authority once again.

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.

Eliud Kipchoge at 40: Records broken, medals won, history made…what more is left for marathon GOAT?

Marathon legend Eliud Kipchoge turns 40 on Tuesday and as he celebrates his landmark birthday, Pulse Sports rolls back the years in a career filled with many highs and some all-time lows.

They say life begins at 40 but for Kipchoge, he has been living the dream since his 20s.

Kipchoge turns 40 on Tuesday, November 5 and as he begins a new chapter in his life, the last two decades have been marked with remarkable success on track and roads.

The two-time Olympics champion is the undisputed greatest marathoner of all-time, having won 15 of the 20 marathons he has participated in since he made the transition to from track to road in 2013.

Kipchoge has also won gold in Cross-Country, after claiming a junior title in 2003, the same year he won 5,000m gold at the World Championships in Paris.

However, his years on track were not as storied as what he has achieved in marathons.

Major marathon success

In marathons, he has won five titles in Berlin, where he also broke two world records, while he has been to London five times and won on four occasions.

From the six major marathons (Tokyo, Boston, London, Berlin, Chicago, and New York), Kipchoge has been to five of them, with only New York where he is yet to run. He has won at four of them with only Boston proving tough after a sixth-place finish last year.

History maker

When the history of marathons is written, Kipchoge’s name will hog most of the chapters as he has made running a global phenomenon.

His ‘No human is Limited’ mantra has made everyone get encouraged not just to run but to succeed in their professions while he is the first man to run a marathon under two hours.

While it was not a competitive race, Kipchoge’s INEOS 1:59 Challenge in October 2019 proved that it is possible to clock under two hours in 42km, having run 1:59:40 in Vienna.

World records broken

Kipchoge was running in Vienna one year after breaking his first marathon record, having clocked 2:01:39 in Berlin in September of the previous year.

He had shaved off an astonishing 1 minute and 18 seconds from the 2:02:57 set by Kenyan compatriot Dennis Kimetto at the same venue four years earlier, proving that a sub-2:02 was possible.

That was his third win in Berlin and on his fourth appearance in the German capital, he lowered his own world record, running 2:01:09. His record lasted one year before compatriot Kelvin Kiptum broke it in Chicago last year (2:00:35) but the GOAT had already made his mark.

Role model to rivals & youngsters

Throughout his career, Kipchoge’s biggest strength has been how he kept up with younger and hungrier runners who were looking to dethrone him from the throne.

The veteran has never backed away from a challenge, even if there was an emerging threat, and most of the time, he came out on top.

Kipchoge sets an example for runners by the way he lives his life, how disciplined he is, his strict training regime and how keenly he follows his diet.

It is no wonder he has rarely suffered injuries in his long career, which draws parallels with football superstar Cristiano Ronaldo, who has enjoyed a long largely injury-free career due to how he looks after himself.

Bouncing back from setbacks

Kipchoge’s other strength is how he deals with disappointment. He does not let a bad race or bad words put him down.

Like every other athlete, he has suffered losses but always comes back strong. His failed attempt to break sub-2-hour mark in Monza in 2017 did not see him lose hope as he returned two years later and did it in Vienna, while finishing eighth in London in 2020 was answered back with Olympics, Berlin and Tokyo Marathon wins, with a world record in between.

After a sixth place in Boston in April 2023, he was on the winner’s podium in Berlin five months later, showing how resilient he is.

Even when many said he was finished after 10th place in Tokyo, he still came back to feature at the Paris Olympics and while he was not successful, he has not let it put him down.

Dealing with hate & cyberbullying

The year 2024 has thrown Kipchoge into a whole new territory, as a man who was so loved in Kenya quickly turned into a figure of hate in his own country.

It started in October 2023 when he took time before congratulating Kiptum for breaking his world record. It elicited vile comments on social media and it reached a whole new level when the world record holder died in February.

Kipchoge received abuses and threats that left him fearing for his life and that of his family, having been accused of having a hand in the death, and to his shock, even those whom he thought were friends and colleagues felt the same towards him.

He, however, took it on the chin and went about his business, featuring in two races this year although it is not known if it might have affected his performance.

What does the future hold?

Kipchoge’s strong mentality has seen him bounce back from all these setbacks and as he celebrates his 40th birthday, he is back in camp training for his next race.

A number of runners have shown that it is still possible to do it in their 40s and knowing Kipchoge, he must be backing himself to defy age and continue making marathon history.

Happy birthday, Eliud.

74-year-old runs New York City Marathon for 37th time

Italy's Mario Bollini (affectionately known as Super Mario) wasn't about to let a knee injury stop him from returning to the Big Apple.

On Sunday, Italy’s Mario Bollini had the honour of being the final finisher at the TCS New York City Marathon, crossing the line in 10 hours, 1 minute and 47 seconds; it was his 37th time completing the race. The 74-year-old has only missed one edition since 1985.

Upon crossing the line, the Italian was greeted with a medal and an embrace from a volunteer, with cheers erupting from the crowd. The former air force marshal had been determined to run the race after recovering from a knee injury earlier this year.

Bollini, nicknamed Super Mario, was born in Giulianova, Italy in 1950. He first began competing at the NYC event at 35, when there were fewer than 16,000 participants. His personal best over the 42.2K distance stands at three hours flat, which he ran 1989’s NYC Marathon at age 39.

“It is an exciting marathon,” he tells media, explaining why he continues to return to New York City each year. “Very different from the others, with people cheering you on when you pass and making you feel like a champion. And then there’s an incredible party.”

The easiest pre-run breakfast you’ll ever make

Who says quick meals have to be boring? This easy tortilla bake will have you fuelled up and ready to tackle your next run, whether you’re gearing up for a race or just logging some long, slow miles. With a crispy tortilla base, a cheesy, veggie-packed egg filling and a boost of cottage cheese, it’s the perfect balance of carbs, protein and flavour. Plus, it’s simple to throw together and looks pretty enough to impress your running (and breakfast) buddies.

Why it’s perfect for runners

Runners need fuel that’s rich in protein for muscle recovery, healthy fats for sustained energy and complex carbs to keep that endurance up. Eggs and cottage cheese serve up a protein punch, while the tortilla offers a solid base of carbs. Add some veggies for micronutrients, and you’ve got a dish that checks all the boxes. Whether you’re eating this for breakfast or post-run recovery, it’s a delicious way to refuel.

Ingredients

1 large tortilla (whole wheat or regular)4 eggs (Prefer plant-based? Try 1 cup of plant-based egg substitute, like tofu scramble)½ cup cottage cheese1 cup mixed veggies (bell peppers, spinach, mushrooms or whatever you like)½ cup shredded cheese (cheddar or mozzarella work well)Salt and pepper to tasteOlive oil for greasing

Instructions

Preheat your oven to 375 F (190 C) and lightly grease a baking dish or oven-safe skillet with olive oil.Lay the tortilla flat in the dish, letting the edges curl up the sides a bit to form a crust.In a separate bowl, whisk the eggs and mix in the cottage cheese until combined. Season with salt and pepper.Stir in your chopped veggies, then pour the mixture over the tortilla.Top with shredded cheese.Bake for 20-25 minutes, or until the eggs are set and the cheese is golden and bubbly. Let it cool for a minute, slice and enjoy.

This recipe is perfect for when you need a nutritious, balanced meal with minimal effort. It’s versatile, so feel free to swap in your favourite veggies or add spices to mix things up. It’s also a great dish to prep ahead of time and keep in the fridge for post-run munchies. Camping? No problem—whip up the eggs, cottage cheese and veggies beforehand, pour into a mason jar with a secure lid, bring along your favourite fire-friendly skillet and a few tortillas, and voilà: the finest fireside fuel on-the-go.

Reigning Manchester road race champ Morgan Beadlescomb to defend title on thanksgiving

The reigning Manchester Road Race champion will be defending his title on Thanksgiving morning.

Morgan Beadlescomb, who won the 2023 event with an impressive finishing kick down the Main Street home stretch, has committed to return in 2024, race officials announced Monday. Beadlescomb, of Ann Arbor, MI, will be making his third straight Turkey Day appearance in Manchester. He broke the tape last year with a time of 21:12, edging runner-up Conner Mantz by three seconds.

The 26-year-old Beadlescomb's victory last Thanksgiving reversed the results of the 2022 MRR, when Mantz won with a course record time of 21:04, one second ahead of Beadlescomb, who was the runner-up. Beadlescomb's 21:05 clocking at the 2022 road race is the second-fastest time ever run on the Manchester loop. Beadlescomb was a seven-time All-American runner at Michigan State University, where he holds the indoor and outdoor records for 5,000 meters. His personal best time for the event is 13:03.57.

"We are very pleased that Morgan is returning," said. Dr. Tris Carta, the president of the Manchester Road Race Committee. "He is a terrific competitor, and we expect that his presence will mean that we are in store for another exciting road race finish."

Beadlescomb's entry means that both of last year's winners will be competing at the 2024 MRR. Weini Kelati of Flagstaff, AR, who holds the women's course record and has won the race for the past three years in a row, has also committed to the race.

The 88th Manchester Road Race is one of only 22 events in the United States, and 298 in the world, to be designated this year as a World Athletics Label Road Race. World Athletics is the international governing body for the sport of track and field.

The road race will be staged at 10 a.m. on Thanksgiving Day (Nov. 28 of this year). The race, which starts and finishes on Main Street in front of St. James Church, is run on a 4.737-mile course through Manchester’s central streets. Last year, 11,060 runners registered to run in the event, which is regarded as one of America’s largest and most popular turkey trots. As of early this morning, 8,096 entrants have signed up to run this year.

The MRR's principal financial sponsors are Pratt & Whitney, ECHN, and Hoffman Lexus. The road race is organized by more than 400 volunteers from the Manchester Road Race Committee, with support from the town of Manchester.

Chebet braces for Italica International Cross Country meeting on November 17

Double Olympic champion Beatrice Chebet is set to bring her fierce form to the 42nd Italica International Cross Country meeting on November 17, a highlight event on the World Athletics Cross Country Tour Gold circuit.

Chebet stunned the world in Paris in August with her dual gold-winning performances in the 5,000m and 10,000m.

She secured the 10,000m gong in a time of 30:43.25 leading Italy’s Nadia Battocletti ( 30:43.35 ) and Olympic marathon champion Sifan Hassan of Netherlands ( 30:44.12 ).

Chebet went on to add the 5,000m title, finishing in 14:28.56 outpacing three-time Olympic 1,500m champion Faith Kipyegon ( 14:29.60 ) and Hassan ( 14:30.61 ).

Chebet is no stranger to cross-country success.

She captured the World U20 Cross Country title in Denmark in 2019 in 20:50.

In 2021, Chebet placed second at the Atapuerca 8km Cross Country event in 25:04 behind Eritrea’s Rahel Ghebreneyohannes ( 25:03 ).

That same year, she clocked 24:35 for a third-place finish at the Seville 7km cross-country meeting.

In 2022, she returned to Atapuerca, this time claiming the title in 25:39.

Last year, she claimed the World Cross Country Championships title in Bathurst, Australia clocking 33:48 with Ethiopia’s Tsigie Gebreselama ( 33:56 ) in second and Agnes Ngetich ( 34:00 ) completing the podium.

She defended her title this year in Belgrade, Serbia, finishing in 31:05 ahead of compatriots Lilian Kasait ( 31:08 ) and Margaret Chelimo ( 31:09 ).

Her illustrious track career boasts silver and bronze medals in the 5,000m during the 2022 (Eugene) and 2023 (Budapest) World Championships.

She boasts gold from the 2022 Birmingham Commonwealth Games as well as the Saint Pierre African Games, both in the 5,000m.

Chebet is the 2018 World Junior 5,000m champion as well as the 2019 African 5,000m junior champion.

In Italy, Chebet will be in the company of 2024 World U20 3,000m steeplechase bronze medallist Diana Chepkemoi as well as the 2018 World 3,000m steeplechase champion Daisy Jepkemei.

The trio will face off against European 3,000m steeplechase record holder Alice Finot of France as well as the World U20 5,000m bronze medallist Charity Cherop of Uganda.

Sweden’s Sarah Lahti, Portugal’s Mariana Machado and Spain’s Carolina Robles will add depth to the field.

In the men’s field, Olympic 10,000m silver medallist Berihu Aregawi from Ethiopia will lead the charge.

His main rivals will be the 2024 Rome Half Marathon champion Yemaneberhan Crippa of Italy as well as Ugandan’s Dan Kibet, Hosea Kiplangat and Kenneth Kiprop.

Portugal’s Etson Barros, Uruguay’s Santiago Catrofe and Spain’s adel Mechaal add depth to the field. 

Onalenna Khonkhobe closes superb season with Soweto Marathon victory

The 2024 Soweto Marathon was won by South Africa’s Onalenna Khonkhobe in a time of 2:18:36 on Sunday.

Khonkhobe also won this year’s Two Oceans Ultra Marathon.

Second place went to Lesotho’s Joseph Khoarahlane Seutloali on 2:18:54, with Kenya’s Kipkemoi Kipsang in third in 2:19:05.

Meanwhile, the women’s Soweto Marathon was won by Lesotho’s Neheng Khatala in a time of 2:43:07.

In an all-international podium, Kenya’s Margaret Jepchumba took second (2:44:55) with Ethiopia’s Worke Degu Amena rounding out the podium in third in 2:48:11.

‘Exceptionally proud’

Around 25 000 runners tackled this year’s Soweto Marathon, half-marathon and 10km races.

Soweto Marathon spokesperson Thokozani Mazibuko said he was exceptionally proud of the race and all those who worked tirelessly to ensure a safe, pleasurable and well run event.

“It’s been a fantastic day! This was one of the biggest Soweto Marathon’s since the inception of the race,

epitomising the spirit of Soweto!

“Our team and treasured partners have gone above and beyond for the valued people of Soweto, South Africa and far beyond our borders.

“We are truly grateful for those who helped us run a successful event and a hearty congratulations to our over 25 000 runners who took to the streets today.

“The Soweto Marathon medal is one of the toughest – and you’ve earned it fair and square so well done to you!”

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

Sydney Marathon joins Abbott World Marathon Majors, becoming first new addition in over a decade

The Sydney Marathon has been added as the seventh Abbott World Marathon Major, marking it as the first new addition since Tokyo in 2013 and promising to elevate global recognition and participation in Australian marathon running.

The Sydney Marathon has been added to the list of Abbott World Marathon Majors, becoming the first city to join the prestigious lineup since Tokyo 11 years ago.

Sydney started the bid some years back but the organisers of the marathon and the city had to go through certain processes and make changes to join the other six majors. They include the London Marathon, Boston, Chicago, New York, Berlin and Tokyo Marathons.

In Oceania, the Sydney Marathon is the largest race over the 42km distance. The marathon also registered record numbers, 20,272, at this year’s edition of the event. Next year’s event will be held on August 31 and the marathon will be hosted as a World Marathon Major, attracting world-class athletes and gaining enough recognition.

Abbott World Marathon Major CEO Dawna Stone expressed his excitement following the addition of the Sydney Marathon to the list. He disclosed that the relevant stakeholders have been working around the clock and they for sure deserve such recognition.

“I am thrilled that Sydney will become the seventh Abbott World Marathon Major. The team in Sydney has been working towards this day, every day, for more than three years, and to see the improvement in their operations and event experience to the point where we can now call them a major has been deeply impressive,” said Abbott WMM CEO Dawna Stone.

“We cannot wait to see our community embrace this race as a Major and start planning their visits to run the streets of one of the finest cities in the world. Runners, your Sydney star awaits.”

The current six-star medal will remain for those striving to complete the original races but later on, there could be a nine-star medal, with two other marathons looking to become World Marathon Majors races.

“Becoming the seventh Abbott World Marathon is just incredible for the event, the city of Sydney and the State of New South Wales. We could not have achieved the incredible growth and uplift in delivery to make it into the Majors if it wasn’t for the support of the NSW Government and Destination NSW plus our key partners TCS and ASICS,” said Wayne Larden, race director of the Sydney Marathon.

“Our team is rated and has put in so much work to make this happen. It is really special for all of us. This amazing milestone is going to have a profound impact on running in Australia, inspiring the community to become marathoners and do something special for themselves, their families and friends. Community health will benefit alongside a huge increase in fundraising.”

Tips for older runners from a 72-year-old marathoner

Greg Ho, a 72-year-old marathoner who began running in his 50s, has completed 43 marathons and has no plans of slowing down. Here are some of the strategies Ho has to maintain his running performance and overall health as he continues to compete in marathons, aiming to reach 100 marathons by the time he turns 100, as reported in Business Insider.

Start slow and build gradually

When New York-based Ho first began running marathons, his fitness wasn’t where it is today. His advice to new older runners is to start with manageable goals and build gradually. Ho recalls how tough his first marathon training program was but found that the slow build-up allowed his body to adapt to the demands of running. Older runners (and all runners) should avoid jumping straight into intense routines; instead, start with shorter, easy-paced runs or even walks, and add distance gradually.

Listen to your body

Running with past injuries and health conditions, Ho learned to respect his body’s limits. He experienced issues with his knees and ankles but discovered that consistent training, a healthy diet and smart adjustments allowed him to run comfortably. “The difference between my perceived health and what I could accomplish with some effort was astounding,” he said. Monitoring for pain and taking rest days as needed is key for older runners to avoid injury.

Maintain a consistent schedule

Ho’s dedication includes running before work or after completing a project. He manages a demanding career in finance, but keeps up an eight-hour training schedule weekly. Whether it’s early mornings or late evenings, sticking to a regular running routine helps build endurance and discipline, both essential for marathon success. For those with tight schedules, consider setting aside specific times each day or week to train.

Cross-training for strength and flexibility

Ho also incorporates high-intensity interval training (HIIT) into his routine for variety and to stay strong. HIIT sessions offer a quick, effective way to build strength without eating up too much time. As runners age, maintaining muscle and flexibility is crucial, and HIIT or resistance training can complement running by targeting muscles that support endurance.

Fuel and hydrate properly

A well-balanced diet and proper hydration are non-negotiable. Ho credits an anti-inflammatory diet for keeping his joints in good condition. Avoiding processed foods and focusing on nutrient-dense meals helps fuel longer runs and keeps energy levels high. Older runners can benefit from eating foods that promote recovery, like leafy greens, berries and lean proteins, to support muscle repair and reduce inflammation.

Set long-term goals

Ho’s ambitious goal of reaching 100 marathons keeps him motivated. Older runners might consider setting their own meaningful goals, whether it’s a particular race, a personal time improvement or simply enjoying the process of training. Having a vision for the future can keep you inspired and give purpose to each run.

Balance social life and training

Running has connected Ho with like-minded people and given him a sense of community, even with his busy schedule. Finding a local running group or training with friends can make long runs more enjoyable and help you stay committed. Running can also be a mental recharge, helping you feel more energized in other areas of life.

Ruth Jebet continues marathon win streak, Dejene Debela prevails in windy Istanbul

Ruth Jebet achieved her biggest marathon triumph so far at the Türkiye Is Bankasi Istanbul Marathon on Sunday. The former Kenyan who competes for Bahrain remains unbeaten at the classic distance, making it four wins out of four. For much of the race the 2016 Olympic Steeplechase champion, who switched to the marathon in 2023, was on course for a sub 2:20 time. However with very strong winds hitting Istanbul during the second half of the race the 27 year-old had to settle for a winning time of 2:24:45. Ethiopia’s Dejene Debela raced to his biggest career win in Istanbul’s men’s race. The 29 year-old crossed the line in 2:11:40.

The Türkiye Is Bankasi Istanbul Marathon, which is a World Athletics Gold Label Road Race, registered 7,500 marathon runners. Adding events at shorter distances the total number of athletes was 42,500. 

“The race started fast and we were expecting strong performances from our athletes. However, the wind picked up significantly in the second half, which impacted the results. Even so, it was  once again a great race. There is tremendous potential for the future,“ said Race Director Renay Onur. “The Türkiye Is Bankasi Istanbul Marathon is the most important annual international event in Turkish athletics and we are eager to support it. The intercontinental route makes it unique and we hope to be able to attract 20,000 marathon runners in the future,“ said Ahmet Karadag, the newly elected President of Turkey’s Athletics Federation.

Men’s race: Wind slows leading group to a 3:47 kilometre split

For long periods it looked as if the course record of 2:09:44 will be smashed. Running behind two pacemakers Morocco’s 2:06:49 marathoner Mohcin Outalha reached the half marathon point in 63:24. At that stage he was seven seconds ahead of a chasing group. However once the second pacer dropped out at 25k and the course made a U-turn with the consequence of the runners now facing an increasing headwind Mohcin Outalha slowed and was soon overtaken by the group behind him. While the Moroccan later dropped out the wind gusts reached gale force and caused the kilometre splits to drop extremely. 3:47 was the split time for the 30th kilometre, which even for a women’s elite race would have been very slow. Any hopes for a course record were simply blown away. 

With five kilometres to go four athletes were still in contention: Kenyans Kenneth Kipkemoi, Matthew Samperu and Benard Kipkorir were running together with Dejene Debela. At the 40k mark Semperu and Debela took the lead. The final mile is mainly uphill and it was at the beginning of that section when the Ethiopian dropped Semperu. “When we passed the 30k mark I already knew that I could win,“ said Dejene Debela. “The wind made it very tough, it became worse from 35k onwards. But I am very happy since this is my biggest career win.“ The Ethiopian was runner-up in Chicago in 2019, when he clocked his PB of 2:05:46. “I had some injuries in recent years, but now I believe that I can improve my personal best,“ said Dejene Debela, who clocked 2:11:40 in Istanbul. Kenyans Mathew Samperu and Kenneth Kipkemoi took second and third with 2:11:55 and 2:12:07 respectively. 

Women’s race: Ruth Jebet almost nine minutes ahead

Ruth Jebet took the initiative early in the race. At the 5k point she was already a couple of seconds ahead. The former Kenyan then opened a gap of 17 seconds at 10k which she past in a very quick 32:52. At that point she ran a pace that was even threatening the course record: Back in 2018 Kenya’s Ruth Chepngetich, who recently smashed the world record with the first sub 2:10 women’s time, ran 2:18:35 in Istanbul. 

At half way Ruth Jebet’s split time was 69:23 while Kenyan chasers Sharon Chebet and Betty Kibet were also running fast with 71:06. However things changed dramatically once the turning point was reached and the athletes had to run against the wind. The unlikely course record was soon out of reach and with around 10k left a sub 2:20 time became unrealistic as well. In the end Ruth Jebet also had to give up her minimum goal of improving her personal best of 2:23:08. But with regard to the wind her 2:24:45 performance was top-class. And in contrast to most of the athletes behind her she still managed to run relatively smoothly. Ruth Jebet was almost nine minutes ahead of Urge Diro who ran 2:33:37 for second. Fellow-Ethiopian Ayantu Abdi took third with 2:33:49.

“From 33 kilometres onwards it was very tough to run against the wind. I though I give it a try and go for the course record, but it was impossible to run sub 2:20 in these conditions,“ said Ruth Jebet. “I will now go for a spring marathon and hope to qualify for next year’s World Championships.“

Results, Men:

1. Dejene Debela  ETH 2:11:40

2. Mathew Samperu  KEN 2:11:55

3. Kenneth Kipkemoi  KEN 2:12:07

4. Benard Kipkorir KEN 2:12:50

5. James Kiplagat KEN 2:13:25

6. Hüseyin Can TUR 2:14:34

7. Titus Mbishei KEN 2:15:34

8. Abraham Kipyatich KEN 2:15:54

Women:

1. Ruth Jebet BRN 2:24:45

2. Urge Diro  ETH 2:33:37

3. Ayantu Abdi  ETH 2:33:49

4. Betty Kibet KEN 2:34:52

5. Zenebu Bihonegn ETH 2:35:38

6. Christine Kioko  KEN 2:35:57

Netherlands runner wins the 2024 New York City marathon

It was a crisp, sunny morning on November 3, 2024, as runners gathered at the start line of the New York City Marathon, their breath visible in the chill air, yet their spirits high. The annual race had drawn over 50,000 participants from across the globe, each ready to challenge themselves across 26.2 miles through the city’s five boroughs. This year’s race was especially notable, with a lineup of world-class athletes and hopeful first-timers mingling together, all united by their love for running and their dedication to crossing that finish line in Central Park.

Among the crowd was Abdi Nageeye of the Netherlands, a seasoned marathoner who had been a runner-up in major events but was still chasing his first New York City Marathon victory. On the women’s side, Kenya’s Sheila Chepkirui stood out as a formidable contender, even though it was her New York debut. Both had trained for months, pushing their limits in preparation for this iconic race. In the wheelchair division, American favorites Daniel Romanchuk and Susannah Scaroni were also in attendance, their sights set on reclaiming titles and setting records.

As the race began, the runners surged forward from the Staten Island start, quickly falling into a rhythm as they tackled the Verrazzano-Narrows Bridge. The marathon’s energy was palpable, with spectators lining the streets, cheering, waving flags, and holding up colorful signs of encouragement. Each borough had its own personality, adding to the unique feel of the race: Brooklyn’s lively bands, Queens’ family-friendly crowds, the Bronx’s upbeat energy, and finally, Manhattan’s skyscrapers looming above as runners approached the finish.

By mile 20, the pack had thinned, and the leaders emerged. Nageeye ran with focus and determination, his stride smooth and steady. He knew the competition was fierce, and every step had to count. Despite fatigue setting in, he drew strength from the cheering crowd and his own desire to win. When he finally approached Central Park, his energy surged with the knowledge that he was within reach of the finish line. He crossed in a remarkable time of 2 hours, 7 minutes, and 39 seconds, marking a career milestone and celebrating his first New York City Marathon victory. Cheers erupted, and he was embraced by his team as they celebrated his achievement.

Meanwhile, Sheila Chepkirui was making her own statement in the women’s division. Running with grace and speed, she navigated the final miles with a steady pace, her eyes fixed on the finish line. Despite being new to the course, she ran like a seasoned pro, crossing the line at 2 hours, 24 minutes, and 35 seconds. Her performance cemented her place as one of the top female marathoners in the world, and she was greeted with overwhelming applause from the crowd.

In the wheelchair division, Daniel Romanchuk and Susannah Scaroni did not disappoint. Romanchuk, finishing in 1 hour, 36 minutes, and 31 seconds, celebrated his third title, while Scaroni’s powerful finish at 1 hour, 48 minutes, and 5 seconds secured her second New York victory. Both athletes were a testament to perseverance and resilience, inspiring runners and spectators alike.

This year’s New York City Marathon was more than just a race; it was a celebration of human spirit, resilience, and unity. From elite athletes to recreational runners, each participant crossed the finish line carrying their own story of triumph and determination, etching another unforgettable chapter into the marathon’s history.

Men’s Elite Division:

1. Abdi Nageeye (Netherlands) – 2:07:39

2. Evans Chebet (Kenya) – 2:07:45

3. Albert Korir (Kenya) – 2:08:01

4. Tamirat Tola (Ethiopia) – 2:08:15

5. Bashir Abdi (Belgium) – 2:08:30

Women’s Elite Division:

1. Sheila Chepkirui (Kenya) – 2:24:35

2. Hellen Obiri (Kenya) – 2:24:50

3. Vivian Cheruiyot (Kenya) – 2:25:10

4. Sharon Lokedi (Kenya) – 2:25:25

5. Edna Kiplagat (Kenya) – 2:25:40

New York man runs marathon in Greenland in a singlet and shorts

Vladimir Aslan likes to test the limits of cold exposure. Last year, we wrote about Aslan, a Ukrainian-American living in New York City, after he ran a half-marathon in northwestern Greenland in -18 C without a shirt. On Oct. 26, Aslan ran the Polar Circle Marathon in Kangerlussuaq (also in Greenland)–a full 42.2 km–this time, wearing a singlet and shorts. (He also wore a hat, knee-high socks and running shoes with spikes, but no gloves.) It was -15 C.

“I was in the last wave at the start. We entered a narrow, icy path and I got stuck with slow-running athletes in front of me,” Aslan told us. “They were trying not to slip on the ice, which was covered by light snow.” That was just the beginning, he says. “The cold and wind numbed my fingers, arms and quads very quickly. There were 41 km of hills to go through ahead.”

“Despite the risk of falling into a crevass on the icy surface of the Arctic desert, Aslan passed many other runners, ultimately finishing 10th among 126 starters, in 4:15:05. (Six people did not finish the race.) “I started feeling extreme pain in my elbows and knees, and it was slowing me down,” he says. “All 41 km, I was fighting bitter cold, speeding to reach the top 10 elites.”

Last year, Aslan told us he found running in cold weather was an antidote to the stress of life. “I felt rejuvenated,” he said. “I felt alive. I felt clear.” To train, he swims among icebergs, without a wetsuit.

This year, in the marathon, Aslan suffered frostbite on two of his fingers.

This [race] had such a bitter wind, with low air temperature, and the whole 42 km were up and down–hilly, with no flat surface at all. Plus I was exposed to cold for over four hours; it was the longest I have been. It was slowing me down.”

The hills sometimes involved scrambling, usin

So was it worth it? “It’s absolutely worth it, if behind this lies a big goal–to be the first,” Aslan says.

“I got frostbite, because I trained in New York City, where it was very warm, and I didn’t acclimatize properly. But I still performed way better than expected. My goal was to reach the top 20, so I was paying attention to how many were left and how many I passed.”

The race site has detailed and strongly-worded advice for runners about the type of clothing they should wear, and warns it may pull runners who are not dressed appropriately. However, when we reached out to ask about Aslan specifically, the response from Krista Alexandersdóttir, marketing content manager for the race organizer, Albatros Adventure Marathons, was, “We cannot control what runners decide to wear, only guide them and advise them. We have several doctors and race officials on the route that keep an eye on the runners, so it’s very rare that anything serious happens.”

And what’s next for this cold-embracing daredevil? He has left his day job, and is now planning what he says will be a “historic” adventure, as well as trying to fund a film production company. “This marathon was a part of an acclimatization process–getting to know how my body and mind handles it,” he says. We have a feeling it will involve extreme cold, but beyond that, he’s keeping his cards close to his chest.

we need to stop using this phrase in ultrarunning

The phrase “it’s 100 per cent mental” is tossed around like a mantra in ultrarunning, suggesting that mental grit alone is what gets runners through challenging endurance races. While mental resilience is undeniably important, claiming that finishing is all in the mind oversimplifies the intense physical toll that these long-distance races demand. This mindset is not only misleading—it’s potentially dangerous. Here’s why.Most of us have lined up for a race, of any distance, knowing our training was less than ideal and willing to risk a less-than-perfect performance. But believing that mental toughness alone can make up for a lack of preparation is risky, particularly in long races (often on isolated courses) placing unrealistic expectations on our mental capacity and ignoring the very real need for physical readiness.

Mental strength has limits

First, let’s be clear: no amount of mental grit can make up for a lack of training in ultrarunning. With distances ranging from 50K to over 200 miles, on mountainous, often technical terrain, the body needs conditioning to handle the intense demands. Without proper training, runners risk serious injury and even long-term damage.“Ultra-trail runners at risk for kidney damage, study finds” — Canadian Running Magazine

View on the original site.

After my first ultra, I learned a lot about my body’s capacity—and my own mental resilience. Realizing that I could go the distance gave me the confidence to tackle future races, knowing I had reserves of strength I hadn’t tapped into before. But that mental boost only went so far; my body still had to be physically prepared for each race. Mental resilience helps you push through tough moments, but there’s no substitute for the endurance, strength and injury prevention that come from dedicated training. Both body and mind are essential to finishing safely and successfully.

Physical preparation isn’t just about finishing—it’s about finishing safely. For some athletes, the financial investment alone in signing up for some races can lead unprepared runners to attempt an endurance race they are woefully unprepared for. Approaching an ultra thinking it’s “all mental” can lead runners to neglect training, setting themselves up for heartbreak or, worse, risking their health and the safety of others.The risks of overemphasizing mentality

The “100 per cent mental” mindset can lead some runners to dangerous overexertion. By treating pain or fatigue as mere mental hurdles, they risk ignoring their body’s signals, which can lead to dehydration, heatstroke or serious injury. Pushing through rather than listening can have consequences beyond one race, with runners risking long-term injuries or even life-threatening situations.

Downplaying the physical demands of ultrarunning can also set unrealistic expectations, especially for newcomers. When runners believe they lack “mental toughness” due to physical struggles, they may feel discouraged—when the real issue may simply be a need for more conditioning. Race directors often have medics and rescue teams on standby for emergencies, as even experienced runners sometimes require aid or removal from the course. When inexperienced athletes put themselves at risk by over-relying on mental toughness, they may need these resources, impacting everyone involved.Balancing mental and physical strengths

A successful ultra is about harmonizing both mental and physical strengths. Yes, runners need to train their minds to cope with doubt, discomfort and long hours on the trail. But they also need a strong, prepared body to carry them over technical terrain, up mountains and across long, seemingly endless stretches of trail. Effective training integrates physical endurance, muscle strength and strategic recovery—all components that mental strength alone cannot achieve.

Training for an ultra needs to emphasize a well-rounded approach, acknowledging the importance of both mental and physical endurance. This mindset not only helps runners perform better but also keeps them safe, as they’re more likely to listen to their bodies and make smart decisions in races.

Ethiopian and Kenyan runners win titles at 2024 Beijing Marathon

BEIJING -- Ethiopia's Lemi Berhanu Hayle and Kenya's Vicoty Chepngeno claimed the men's and women's titles, respectively, at the 2024 Beijing Marathon on Sunday.

Hayle crossed the finish line first in 2 hours, 9 minutes and 16 seconds, just 14 seconds ahead of runner-up Bethwel Kibet Chumba of Kenya. Chinese runner Chen Tianyu finished third in 2:09:48.

The women's race saw Chepngeno, who clocked 2:21:56, stand atop the podium, while Rahma Tusa of Ethiopia and another Kenyan runner Angela Jemesunde Tanui were in the second and third place, respectively.

In order to enhance the overall race experience for runners, the organizers moved the start line 100 meters north on the eastern side of Tiananmen Square for a more streamlined start this year.

The marathon route, which spans from Tiananmen Square to the Beijing Olympic Park, remains a favorite for runners worldwide. Despite a cap of 30,000 participants, a record 182,949 runners from 43 countries and regions applied within the first three days of registration last month.

Yes, You Can Train for a Marathon Running Just 3 Days Per Week

Take notes from experts and runners who have found success with just three runs a week.

Finishing a marathon is a bucket-list item for many runners, not to mention it can seriously boost your confidence and your fitness. But with work, family, and other obligations filling up your calendar, it can be difficult to fit marathon training into your schedule... unless you have a three-day-a-week marathon training plan that makes it easier to get prepped for the starting line.

So before you write off marathon training as too time-consuming, consider this program for conquering your first or fastest 26.2. It’s the secret weapon for those of us who work odd shifts, have kids, travel often, or are injury-prone. No matter what stands in your way, your next PR is possible.

Does a 3-day-a-week marathon training plan actually work?

Yes! It turns out focusing on three key runs: a long run, a tempo run, and an interval workout each week with cross training in between provides you with all the opportunities to get faster, meet your mileage goals, and train injury-free. And research backs this up.

With a training plan backed by The Furman Institute of Running and Scientific Training (FIRST), any runner can conquer 26.2 miles by running just three days a week. Trust the three exercise science experts and avid runners who created this program about 20 years ago: Scott Murr, with a doctorate in exercise physiology, Bill Pierce, former chair of Furman’s Health and Exercise Science Department, and Furman exercise physiologist Ray Moss, Ph.D. (Murr currently teaches in the Health Science Department at Furman University in South Carolina, and has been for 25 years. Pierce and Moss have since retired.)

In 2005, these experts gathered eight women and nine men between the ages of 24 and 52 to test out the three-day-a-week plan for 16 weeks. The results showed that 12 out of the 14 runners who had previously run a marathon with alternative training plans set a new PR after the three-day-a-week marathon training plan.

The results suggest that training for a marathon with only three runs a week is not only possible, but could actually improve running performance and make you faster.

Almost two decades after creating this training plan, Murr and his former colleagues

You build a sustainable relationship with running

Life is all about balance, and running can naturally be part of the mix. But logging too many miles at once can lead to burnout, so it’s important to find other activities to supplement your marathon training.

Running three days each week provides you the freedom to enjoy other activities that you love on your days off from running, like cycling, lifting, or swimming.

It improves key performance metrics

Many runners swear by two training metrics to help them measure their improvement: VO2 max and lactate threshold. The three-day-a-week program can help you zero in on these metrics and improve them, making you a more efficient runner.

Your VO2 max is the measure of how efficiently your body takes in oxygen and converts it to energy for your muscles to use, according to Roberto Mandje, Olympian and senior advisor on engagement and coaching for New York Road Runners. The higher your VO2 max, the higher your endurance level, meaning you can run farther and longer, Mandje explains.

Your lactate threshold is the exercise intensity level you reach when lactate accumulates in the blood faster than you can remove it, leading

You’ll know if you’re meeting quality efforts by looking at your heart rate, paces, and/or RPE, so it may be helpful to keep a training log.

Heart rate is relatively easy to track, as most running watches give you an estimated heart rate, but keep in mind that your heart rate can be affected by temperature, hills, and hydration.

However, the most realistic way to monitor your progress, Murr says, is by tracking your pace. “If your 5K race time this weekend was faster than the 5K race you ran two months ago, that would indicate an improvement in running fitness,” he says.

Rate of perceived exertion (RPE) is also a reliable way to track progress, as it rates your effort on a scale of 1 to 10 with 10 being all-out. Murr explains that if you ran a five mile tempo run a month ago at a 8:15 pace and it felt like a 6 or 7, but running a five mile tempo at 8:15 pace now feels like a 5 or 6 on the same scale, you can be confident that your running fitness is progressing.

1. Interval Workout

Why it works: Intervals help

1. Swimming

Why it works: Swimming is a low-impact option for runners that can increase upper-body strength and endurance. Many runners struggle with ankle mobility, explains Murr, so the kicking in the pool can unlock some of that flexibility that you don’t typically get to achieve when you’re pounding the pavement.

How to do it: According to Murr, a reasonable goal for runners in the pool is to stay in the water for 30 minutes, doing as many laps as you can. But you can also mix in some harder efforts, like going for an RPE of 6 to 7 for two laps, with short rests in between of about 15 seconds, in order to up the intensity. Beginners don’t have to worry about intensity in the pool, Mandje says, and should instead focus on having the best form possible.

2. Cycling

Why it works: Mandje is a big fan of cycling for marathon runners, as it can be done outdoors or on an indoor trainer. He explains that cycling is non-weight bearing, low-impact exercise that’s easy on the joints. Cycling can also help reduce knee pain, according to a review and meta-analysis published in

Specific exercises that target running-specific movements include squats, step-ups, single-leg deadlifts, bent-over-rows, curl-to-press, bird dogs, clamshells, and single-leg glute bridges.

How many rest days should you take in a 3-day-a-week program?

Everyone should take at least one rest day a week, according to Mandje, even three-day-a-week runners. Rest days should consist of only light exercise, like walking, stretching, or yoga.

Murr recommends taking a rest day particularly before a long run to prepare for the high mileage you’ll tackle. But every runner is different. “For whichever key run a runner finds the most challenging, I would encourage them to take a rest day prior to that run so that they are rested,” he says.

Both Mandje and Murr agree that the three-day-a-week marathon training plan is based on the belief that runners should train hard, and recover harder, considering performance gains are made during the recovery period. “If you don't prioritize recovery, you're not going to make the gains,” says Mandje.

How Long Does It Take the Average Person to Walk 10,000 Steps?

All you need to know about setting aside time to meet this common goal.

Your fitness tracker probably tells you how many steps you take most days. And your device likely sets the goal of 10,000 steps a day or maybe that’s what you’ve entered as your daily step-count target. This number has become the popular goal for many people and for good reason: Moving more throughout the day is good for your body in numerous ways and it supports your mind, too.

In fact, every 1,000 steps a person takes each day lowers their systolic blood pressure (the top number) by about 0.45 points—that’s a good thing, especially for your heart! The more you move, the more likely you are to lower your risk of chronic illness, like cardiovascular disease, and support your mental health.

Now, if you’re wondering how long it takes to walk 10,000 steps so you actually meet this goal, we got you! Here, two exercise physiologists explain how long it typically takes to cover 10,000 steps, depending on your average pace, so you can carve out time for your body and mind to clock more movement.

How long does it take to walk 10,000 steps?

For a person of average height (5-foot-3-inches for women and 5-foot-9-inches for men), a 2,000-step walk is about a mile, according to Laura A. Richardson, Ph.D., a clinical exercise physiologist and clinical associate professor at the University of Michigan School of Kinesiology.

This step count varies depending on the length of someone’s leg and the length of their stride, as well as their cadence. However, say it takes you 2,000 steps to cover one mile, and you walk at an average pace of about 20 minutes per mile, then it would take you about 100 minutes to walk 10,000 steps, Richardson explains Runner’s World. That’s one hour and 40 minutes.

Authors of a 2020 article published in Sustainability reviewed studies that examined walking habits in order to suggest ways to increase activity, and they came to a similar conclusion on timing. They found that healthy older adults typically average 100 steps per minute when moving at a moderate pace. This translates to about 100 minutes to clock 10,000 steps.

This will obviously change depending on your walking pace, though. If you walk a 15

The numbers change, of course, if you run some of those 10,000 steps, explains Rachelle Reed, Ph.D., an exercise physiologist, tells Runner’s World. Based on Strava, the average mile pace for American men is a 9:32 and 10:37 for American women. It would take those men about 47 minutes to take 10,000 steps and the women would need about 53 minutes to do the same.

How many calories do you burn per 10,000 steps?

To figure out how many calories you burn walking 10,000 steps, you need to know the metabolic equivalent rate (MET) for your exact pace. A MET is determined by multiplying the body’s oxygen consumption by bodyweight every minute. One MET is roughly equal to the amount of oxygen you consume at rest and is also equal to one calorie.

Following that equation, the National Academy of Sports Medicine says walking at a less than two miles per hour is equivalent to 2 METs per minute, which means someone who weights 150 pounds burns fewer than 140 calories per hour. Meanwhile, that same person walking at a brisk pace of approximately 3.5 miles per hour is equivalent to 4.5 METs, leading to a calorie burn of about 306 per hour.

Walking at a very brisk pace of four to six miles per hour is roughly equivalent to 5 METs, per the NASM. “It’s five times the amount of energy you need compared to rest,” Reed adds. Thus, you can burn around 340 calories per hour.

To put that in the context of 10,000 steps: Let’s say you walk about three miles per

How can you boost the benefits of your 10,000 steps?

To truly kick up the calorie burn, you have to change the intensity of your movement, which might mean adding in some running, walking at an incline on the treadmill, or walking up a hill, according to Richardson.

Reed suggests adding a weighted vest to your walks (or runs) a.k.a. rucking to increase the intensity level.

Finally, you may wonder if getting those steps on the treadmill is as beneficial as heading outside. There are pros and cons to both. “Pros of a treadmill are it’s easier to manipulate,” Reed says. “You can have complete control over the length of the intervals, the speed, and the incline much more easily there. But there’s also something to be said about getting your physical activity outside. There are additional mental benefits like stress relief and feeling more connected with your environment that people can gain from being active outside.”

Richardson agrees: “The nice thing about being outdoors is the sunlight, the fresh air, the different level terrain, depending on what type of surface someone’s walking on, that can engage different muscles,” she says. “So again, pros and cons to both. Really, choose

Congrats, You Just Finished a Marathon! Here’s How Long to Rest and When to Return to Running

You deserve a break!It’s easy to forget when you’re in the midst of thousands of other runners, that no matter your pace or overall time, when you cross the finish line of a marathon, you just accomplished a monumental goal! A mere 0.13 percent of the U.S. population has conquered 26.2 miles, according to a 2023 report. 

So first of all, you deserve (and need!) some rest time. Feel free to kick your legs up on the coach and relax for a few days, even weeks. How to Determine How Long to Rest After a Marathon

Exactly when you return to running after a marathon depends on how the race went (and your effort during it) and how you feel. Some experts recommend one day of recovery time for every mile raced—so 26 days of rest for marathoners. And some even recommend one day of rest for each kilometer raced, which would mean 42 days of recovery.

Don’t panic, though! The good news is that “rest” does not have to mean no running at all (though it can). It just means taking a break from high-intensity training like speed work or other races for about two to three weeks.

Remember, running a race at a sub-maximal effort is different than racing it at a high effort. But either way, there’s no exact formula to follow for recovery after a marathon, so the best guide is really tuning in and listening to your body.

At a minimum, take three to seven days completely off from running after a marathon. Sleep in, eat, and enjoy your accomplishment. After that, begin an active recovery program. Active recovery includes light exercise and can include some running, ifYou could also monitor your resting heart rate (RHR) for an objective assessment of your recovery process or your heart rate variability (HRV), which many fitness trackers take into account when determining your “readiness” to exercise. When your heart returns to its normal pre-marathon resting heart rate, and/or your HRV stabilizes, you are ready to begin running again. 

What to Do to Recover Before You Get Back to Running

Walking, riding a bike, stretching, or swimming for 30 to 60 minutes at low intensity will promote circulation and assist your recovery. Massage therapy and foam rolling can also help relieve muscle soreness and assist recovery by increasing the body’s circulation.

Avoid a hot bath or the hot tub for 48 hours after the race. Cool water baths with some ice can help minimize soft tissue inflammation, though, during the first 48 hours postrace. 

To make it more bearable, fill the tub with water and hop in. Then, slowly add ice to the water to minimize the cold shock factor. You can wear a sweatshirt and sip on a hot drink while you cool down your legs. 

After your ice bath, plan on lying down with your feet elevated

Who will win 2024 Out of Stadium Athlete of the Year?

year filled with unforgettable moments in the sport, the nominations highlight remarkable performances from the Paris 2024 Olympic Games, the World Athletics Cross Country Championships, Label road races, and other global events.

World Athletics announced the nominees for the esteemed 2024 Track Athlete of the Year award last week. The list of 12 outstanding athletes features some of the biggest names in international athletics, each having left a significant mark on the season.

The nominees for 2024 Women’s Out of Stadium Athlete of the Year are:

Sutume Asefa Kebede, Ethiopia

• Tokyo Marathon winner• No.2 marathon time of 2024

Sutume Asefa Kebede made waves this year with her victory at the Tokyo Marathon, clocking in at 2:15:55, the fastest marathon time of 2024, securing her place as the eighth-fastest woman in marathon history. Since her debut in 2016, Kebede has steadily risen through marathon ranks, often training alongside her husband and coach, Birhanu Mekonnen, whose support has been instrumental. Along with her Tokyo triumph, she delivered an exceptional performance at the Houston Half Marathon, winning in 1:04:37, a record-breaking time on US soil.

Ruth Chepngetich, Kenya

• World marathon record• Chicago Marathon winner

Ruth Chepngetich solidified her status as the world’s top marathoner by winning this year’s Chicago Marathon with a groundbreaking world record, becoming the first woman to break the 2:10 barrier with a time of 2:09:56. She also holds the world record for the half marathon and has consistently excelled in major marathons. Known for her bold, high-powered pacing, Chepngetich’s approach has led to multiple victories throughout her career, including previous wins in both Chicago and London.

Sifan Hassan, Netherlands

• Olympic marathon champion• Olympic record

Dutch runner Sifan Hassan’s victory in the Olympic marathon in Paris marked a pivotal achievement in her celebrated career, as she set a new Olympic record. Renowned for her versatility, Hassan has excelled across a range of distances, both on the track and road. Her transition from shorter track events—where she’s earned medals and set records—to marathon racing initially surprised many. However, she showcased her remarkable endurance and adaptability by winning not only at the Olympics but also in London and Chicago in 2023.

Tigist Ketema, Ethiopia

• Berlin Marathon winner• Dubai Marathon winner

Ketema had an exceptional year, claiming victories at both the 2024 Dubai Marathon and the 50th Berlin Marathon. In Dubai, she set a record for the fastest debut marathon by a woman with a time of 2:16:07, establishing herself as a standout among elite runners. Continuing her stellar performance in Berlin, Ketema crossed the finish line in 2:16:42, the third-fastest time in the event’s long history. Leading the women’s field from early on, she finished well ahead of her competition in Berlin.

Agnes Jebet Ngetich, Kenya

• World 5km and 10km records• World half marathon lead

Ngetich’s 2024 season has been outstanding across multiple distances. She set new world records in both the 5km (14:25) and 10km (29:24) road races, demonstrating impressive speed and endurance over varied distances. Additionally, she topped the global rankings in the half marathon this year, underscoring her versatility and dominance in road racing worldwide.

The nominees for 2024 Mens’s Out of Stadium Athlete of the Year are:

Yomif Kejelcha, Ethiopia• World half marathon record• World 10km lead

Yomif Kejelcha has captured attention in 2024 with an extraordinary season on the road. He set a new world record in the half marathon in Valencia, clocking an impressive 57:30, and continued to demonstrate his strength over longer distances. Known for his range, Kejelcha also recorded outstanding times in the 5km and 10km, including a remarkable 10km finish of 26:37 earlier this year in Laredo, Spain. These performances add to his accomplished career, which includes two World Indoor Championship titles and a Diamond League title, affirming his status among the elite in both track and road racing.

Jacob Kiplimo, Uganda• World Cross Country Championships gold• Valencia 10km winner

Ugandan distance star Jacob Kiplimo has consistently showcased his prowess in cross-country and road events. In 2024, he secured gold at the World Cross Country Championship, excelling against a formidable field and challenging conditions. His impressive season also included a victory in the 10km in Valencia, further adding to his accolades. Kiplimo’s performances in recent years have established him as one of the world’s leading long-distance runners, highlighted by his Olympic bronze medal and his world record in the half marathon, set in 2021.

Benson Kipruto, Kenya• Tokyo Marathon winner• Olympic marathon bronze

Ugandan distance star Jacob Kiplimo has continually demonstrated his skill in cross-country and road races. In 2024, he captured gold at the World Cross Country Championship, excelling in a competitive field and tough conditions. His remarkable season also featured a win in the 10km in Valencia, further enhancing his achievements. Kiplimo’s recent performances have solidified his position as one of the top long-distance runners in the world, marked by his Olympic bronze medal and his world record in the half marathon, established in 2021.

Brian Daniel Pintado, Ecuador• Olympic 20km race walk champion• Olympic marathon race walk mixed relay silver

Brian Pintado’s career soared to new heights in 2024 with his historic Olympic gold medal in the 20km race walk, bringing Ecuador into the spotlight. He further enhanced his accomplishments by helping Ecuador secure silver in the mixed relay marathon race walk. Pintado’s achievements this season have established him as a leading figure in the race-walking community, making him the only race walker among the nominees.

Tamirat Tola, Ethiopia• Olympic marathon champion• Olympic record

Tamirat Tola capped off his 2024 season with an Olympic marathon victory, during which he set a new Olympic record, solidifying his status as an elite long-distance runner. He has consistently ranked among the world’s best, having previously claimed the World Championships title in 2022 and achieving top times in various marathon circuits.

'This is my favorite course' - Tamirat Tola reveals what gives him confidence ahead of New York Marathon title defence

Tamirat Tola is counting on experience to drive him to another New York Marathon victory as bids to make further history.

Ethiopia's Tamirat Tola is looking to become the first man ever to win both the Olympics and in New York marathons in the same season as he gears up for the New York City marathon on Sunday, November 3.

The Ethiopian faces a herculean task to defend his title despite his remarkable 2024 season. 

A year ago, the Ethiopian distance runner captured his first marathon major in New York City, and in July, he became the first man from his country to win an Olympic marathon title since Sydney 2000. Now a national hero, he wants to defend his title in New York and is banking on the Paris experience.

"This is my favorite course. My coach gave me very hard training coming in; that’s very important for me. My body is OK. On Sunday we will see,” Tola told Olympics.com.  The 33-year-old bagged bronze both at the 2020 Tokyo Olympics and the 2023 London Marathon.

Tola is confident of crossing the finish line first and believes his mentality will make the difference. "I arrive with confidence; I feel good mentally, so I think I can win. I expect I'll have a good race. And I can see if there's anything that I can improve on moving forward," the 2022 World Championships gold medalist added.

Tola is trying for history on Sunday even though no man has successfully defended his title since Geoffrey Mutai won two in a row in 2011 and 2013 (the 2012 race was canceled); while only Peres Jepchirchir on the women’s side has won the Olympics and New York in the same year (2021).

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.

Sharon Lokedi relishing competition from Helen Obiri ahead of New York Marathon showdown

Former New York City Marathon champion Sharon Lokedi is looking to get one over fellow Kenyan Hellen Obiri at the 53rd edition of the New York City Marathon on Sunday November 3.

The 2022 New York City Marathon champion, Sharon Lokedi, is preparing for an intense rematch with fellow Kenyan star Hellen Obiri at the 53rd edition of the marathon, scheduled for Sunday, November 3.

Lokedi, who has grown accustomed to facing off with Obiri on the world stage, embraces the competition that brings out the best in her, particularly as she aims to reclaim the title.

"Honestly, you see her, and it’s like one of those things where we’re competitors, and you can sense the tension,” Lokedi admitted via Citius Mag.

“But we’re all just talking, trying to avoid it, which is pretty funny," she added.

This friendly rivalry between Lokedi and Obiri has become a defining aspect of their careers.

Their last head-to-head battle came at the Paris Olympics, where Lokedi finished fourth with a time of 2:23:14, just four seconds behind Obiri, who claimed bronze in 2:23:10.

That close finish has fuels Lokedi’s determination to turn the tables in New York.

“But I love being with her. She’s a really good competitor, and you know, she wins all the time, but I hope this time it’s going to be different,” Lokedi shared.

“The competition is still very tough, so it’s not going to be easy. It might be something different from what we’ve seen, so we’ll see.”

As Lokedi and Obiri prepare to take on New York’s challenging course, all eyes will be on the rivalry that has become a thrilling storyline in the world of marathon running.

The Kenyan pair’s battle for dominance on Sunday promises to be a spectacle as both athletes push to etch their names into the city’s marathon history.

How many times has Sydney McLaughlin-Levrone broken the 400m hurdles world record?

Sydney Michelle McLaughlin-Levrone is an American hurdler and sprinter who competes in the 400 meters hurdles and is the world record holderin that event. She has won gold in the 2020 and 2024 Summer Olympics, as well as the 2022 World Athletics Championships.

She set a world record time of 50.37 seconds at the 2024 Summer Olympics on August 8, 2024, breaking her own old world record of 50.65 seconds.

She is the first track athlete to break four world records in the same event; setting four world records during 13 months, she was the first woman to break the 52-second (June 2021) and 51-second (July 2022) barriers in the 400 m hurdles.[ 

She won the silver medal at the 2019 World Championships. At all four competitions, she also took gold as part of a women's 4 × 400 m relay team.

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

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

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

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

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

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

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

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

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

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

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

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

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

Jenny Simpson is Retiring after the New York City Marathon and Starting a New Adventure

After concluding a stellar, 20-year career, the Olympic bronze medalist will embark on a 50-state running-infused van-life tour of the U.S. with her husband, Jason, in 2025

Jenny Simpson will go down in the annals of American running as one of the greatest of all time. No question about it.

So as she approaches what is likely the last elite-level race of her long and storied career at the November 3 New York City Marathon, she has nothing to prove, no one to impress, and no specific performance goal that she needs to attain to secure her legacy.

As a four-time global championship medalist in the 1500 meters—including a victory in the 2011 World Championships in Daegu, South Korea, Diamond League title in 2014, and bronze medal at the 2016 Rio Olympics—Simpson has long been destined to go down as one of the best runners in U.S. history.

Add to that three Olympic appearances, 11 U.S. titles, three NCAA championships, eight top-10 finishes in international championships, eight Fifth Avenue Mile victories, six NCAA records (in six different events), and two American records (in the 3,000-meter steeplechase), and Simpson will rank among American legends for decades to come.

The fact that she’s been earnestly training to finish her career with a strong marathon performance in New York City epitomizes much of what the 38-year-old runner from Boulder, Colorado, has been about during her 20-year career. She’s not necessarily going out on top—that, she says, would have entailed making the U.S. Olympic team in the marathon for the Paris Olympic Games. But she is going out on her terms: focused, tenacious, and relentless to the end. It’s an opportunity afforded to few athletes, and even fewer distance runners.

“When I say I’m feeling good, it’s that I’m really excited for New York and I feel like I have a really, really good sense about my ability to run well,” she says. “I’m not going into it saying I’m gonna set the world on fire and be the top American or run 2:25 on that course. But I just know as good as I feel and as good as the training has gone, I know I’m capable of having a good day, and, most importantly, I have peace about it all.”

But as this chapter of life closes for Simpson, another very exciting one is about to begin, and that one will include quite a bit of running, too. She and her husband, Jason, are planning to embark on a year-long tour of the U.S. in 2025 that will take them—and their two Jack Russell Terriers, Truman and Barkley—to all 50 states while living out a van-life adventure focused on immersing in America’s thriving running culture.

From participating in races and visiting national parks to running iconic routes like Rim to Rim across the Grand Canyon and discovering hidden trails, Jenny and Jason have said their goal is to capture the heartwarming and inspiring essence of the country through the eyes of runners.

“We want to experience the beauty of this country firsthand, meet the incredible people who call it home, and celebrate everything that makes the U.S. so special,” says Jenny Simpson, who has represented the U.S. on the world stage for nearly two decades. “Through this journey, we hope to show that America’s beauty is not just in its landmarks, but in its people and the unique places they live, run, and explore.”

Out of the Ashes

In December of 2021, a devastating wildfire ripped through the south end of Boulder County—including the communities of Marshall, Louisville, and Superior, where it burned more than 1,084 homes and killed two residents and more than 900 pets. Miraculously, it didn’t burn the Simpson’s house—a restored circa-1900 schoolhouse they bought several years ago that was less than a half mile from the fire’s origin—but the house did incur significant smoke damage that needed mitigating.

The Simpsons were displaced and spent several months living in an apartment with little furniture, which forced them to live a rather spartan lifestyle. While Jason was still able to work as a creative director for a design firm, Jenny’s contract hadn’t been renewed by New Balance, and she wasn’t sure what the future held.

During that time, she had been doing a weekly call with her sister, Emily, and Jason’s sister, Annie, to discuss the book Designing Your Life: How to Build a Well-Lived, Joyful Life, a guide aimed at helping people to reimagine their professional and personal lives. It was through those discussions that Jenny came up with an idea of buying a Winnebago so she and Jason could drive around the country with Truman, who they rescued in 2020 just before the Covid lockdown. (They got Barkley about three years later.)

“My idea was that we can just drive around America and see the place that I’ve had stamped across my chest on my Team USA gear all these years,” she says. “I have been on Team USA, but I really want to know what that means. I’ve raced in some amazing places all around the world, but I really haven’t seen much of our own country. I want to go see the places and the people that I haven’t seen. And then I had this idea of doing a 50 states, 50 weeks tour.”

Jenny told Jason about the idea and he was interested from the start, but it was initially just a fun distraction while Jenny was battling injuries. Jason was so intrigued, though, that he started searching for information about vans online and indulging in YouTube content from a variety of van-life influencers. Eventually, Jenny was healthy and racing on the roads for Puma, ultimately with a quest to qualify for the 2024 U.S. Olympic Trials Marathon.

A year later, they were still casually talking about the enticing “what if” possibilities of owning a van.

“So by 2023, we were like, ‘What do these vans look like? What do they cost? What kind of different layouts are best?” says Jason, 40, a 20-time marathoner with a 2:18:44 personal best. “And then I got really into the travel influencer YouTube videos and at some point told Jenny, ‘Hey, let’s just go look at them.’ And that led to looking at the timelines of: if we were to do this in 2024 or 2025, what would it take? It takes like a long time to build out the vans, and we are definitely not build-it-yourself van people.”

On Her Own Terms 

Perhaps the most impressive aspect of Simpson’s career has been her consistency. She qualified for every U.S. national team on the track between 2007 and 2019. Not only did she put in the work and remain virtually injury-free during that time, but she also raced fiercely and rose to the occasion every single time without a single hiccup in any of her preliminary races. (She also made it to the 1500-meter final of the Covid-delayed U.S. Olympic Trials in 2021 at age 35 after what she admitted was a rough gap in competition during the pandemic.)

For most of that time, she was coached by her University of Colorado coaches Mark Wetmore and Heather Burroughs. They continued coaching her as she transitioned to road running over the past three years and ultimately to the build-up to the 2024 U.S. Olympic Trials Marathon in Orlando, Florida. Although she had brief moments of success on the roads—finishing second in the U.S. 10-mile championship in 2021 and turning in a solid ninth-place, 1:10:35 effort in the Houston Half Marathon in 2023—the first injuries of her career disrupted her training and delayed her debut at 26.2 miles until the Olympic Trials.

Over the past three years, continuing to adhere to the rigid lifestyle needed to keep racing competitively was increasingly met at an internal crossroads of wondering when it would feel OK to retire and move on in life and what that would look like.

“Running the Olympics Trials and then running Boston, I would say those were not successful outings,” Simpson says. “I did the best that I could and I got as prepared as I could, but they weren’t what I had hoped for, neither of them were what I’m capable of. I’m really proud of how I ran in Boston because I ran entirely alone after mile 3, but that’s not how I wanted to end my career.”

After Boston, Jenny still wasn’t ready to retire. But she’d heard the chatter that suggested she could give up the ghost and not try to remain competitive on the roads, knowing her legacy was already secure. After she took some time off to recover and reflect, she knew she wanted to get back into training and target one more race on the biggest stage and settled on the New York City Marathon.

She parted ways with Wetmore and Burroughs in the spring and decided to train on her own, although she’s continually received subtle guidance from Jason, who qualified for and raced in the 2020 U.S. Olympic Trials in Atlanta. Although he has imparted bits of knowledge to help keep her balanced, Simpson has been following a training plan in her marathon buildup that she designed.

From Best in the U.S. to Across the U.S.

Casual interest in buying a van led to more in-depth investigation and, after what was an otherwise random training run on the dirt roads north of Denver last year, they passed an RV sales lot and decided to take a look. One thing led to another and they put down a small, refundable deposit that would hold a fully appointed 23-foot Winnebago Ekko during what was expected to be nearly a year-long wait until it was built and delivered.

Fast forward to 2024 and Jenny made her marathon debut on February 3 in Orlando, but it didn’t go at all as she had hoped. She had been running among the top 20 early in the race but  eventually dropped out at mile 18. She returned 10 weeks later to run a respectable Boston Marathon in mid-April (she placed 18th overall in 2:31:39 and was the fourth American finisher), and although her effort was commensurate with her inner drive—and some degree of success felt good—she still wasn’t ready to call it a career.

Finally, in April, several days before they were going to travel to Boston, the RV dealership called and told them the van had arrived and they had a week to consider buying it. At that point, Jenny was eager to run Boston to make amends for her Olympic Trials experience, but she was also physically and emotionally fried.

“And I was like, we’re doing it,” she says. “It was the perfect time in the perfect year. Because I was like, ‘I’ve got to get out of here. I’ve got to be done.’ It was killing me. I actually might perish in the middle of the Boston Marathon. I just was so burnt out, and so it was the perfect time for them to call and essentially say, ‘Do you want to drive away into the sunset?’ And I was like, ‘Yes, I do. I really do.’” 

Two days after the Boston Marathon, they paid the remainder of the balance on the van and picked it up, immediately sending them into daydreaming mode about where they wanted to go.

Although their plans are still being formulated, they intend to rent their house and hit the road with the charming dogs in January, officially starting their “Jenny and Jason Run USA” tour in Florida. Along the way, they plan to see numerous sights, host or join at least one fun run in every state, promote dog adoptions by publicizing local humane societies, and create a wide range of engaging social media content on their Instagram, Facebook, and YouTube accounts along the way. Given that their longest stint in the van so far was the six-day trip they took to the Grand Tetons and Yellowstone National Park in Wyoming early last summer, they know they’re going to have to learn on the fly and continually adapt. But that’s what an adventure is all about.

“I’ve been nothing but focused on running New York, but I am excited about what’s next,” Jenny said this week. “As I have been tiptoeing toward the idea of being retired from professional running, I don’t know that I’m going to be really great at it or that it’s going to come easily for me. That’s why it’s so wonderful to have a partner in life like Jason because I think he sees that, too. So our goal is to create a lot of time and space to figure that out. I think the year will be kind of interesting and fun and wild and I really don’t know how it’ll end up, and I think that’s really good.”

Approaching the End … and a Beginning

Simpson admits her post-Boston malaise contributed to her having an inconsistent summer of training, in part because she was listening to voices that suggested she should relax and not be so rigid in her approach. When she showed up to run the Beach to Beacon 10K in Cape Elizabeth, Maine, on August 3, she admits she wasn’t very fit, and, as a result, finished a distant 12th in 34:30.

“My Beach to Beacon race was just so bad that it was like validation to me that caring less and trying less doesn’t work for me ever in anything,” she said. “I’m just not that person. It works for some people, but that’s not who I am. I used to joke that when you show up to the track and someone asks, ‘How do you feel?’ I always thought to myself it doesn’t matter how I feel. It’s about doing the work. I always feel like it’s execution over emotion for me all the time and that I have a job to do. I know who I am and I know how I operate, and how I operate is great.”

Simpson got back to work immediately after that race, ramping up her weekly mileage to the 100-mile range in the high altitude environs of Colorado. She says she’s done more than half of her long runs between 8,500 and 10,500 feet, including runs on Magnolia Road above Boulder, Golden Gate Canyon State Park near Golden, and even a loop around the paved Mineral Belt Trail in Leadville.

Her return to rigidity and improved fitness helped bring mental clarity that not only convinced her that she’d be ready to run a strong marathon in New York City, but also brought the revelation that she was ready to admit it was her last race knowing it would allow her to retire on her own terms.

Two months after feeling flat in the 10K, she won the Wineglass Half Marathon on October 5 in Corning, New York, running a near-PR of 1:10:50 (5:24 per-mile pace) as she ran stride-for-stride to the finish line with Jason. (She broke the women’s finisher’s tape for the win, while he ran slightly to the side as the 12th-place men’s finisher and 13th overall.) Now she’s likely in sub-2:30 marathon shape, even though the hilly New York City Marathon course is as equally challenging as Boston in its own way. Jason, meanwhile, will race in the Abbott Dash to the Finish Line 5K the day before the marathon, not only so he can track Jenny on Sunday and meet her at the finish line, but also because he’s running the California International Marathon on December 8.

2025 and Beyond

Simpson arrived in New York City on October 30 healthy, happy, and ready to run hard—definitely not the feeling of holding on for dear life that she felt going into the Olympic Trials and the Boston Marathon. She says she couldn’t be more excited to run through the city’s five boroughs to the finish line in Central Park that she hopes will come with a satisfying result, as well as the beginning of closure to her star-spangled career.

Who knows what’s next after that—Coaching? Law school? A corporate career with a shoe brand? The world seems to be her oyster, but for the time being the cross-country tour might be just what she needs most. She’s excited to detach a bit from the rigid schedule and identity she’s clung to for the past 20 years and enjoy the freedom of the open road. She knows it will be a complete departure from the essence of what she’s all about, and to that point, she’ll likely dig into planning and scheduling early next week even before she recovers from the marathon.

Although she admits she was intrigued while watching some of the top runners finish the Leadville Trail 100 this summer, she says she’s decidedly not interested in running ultras. (However, Jason might be, and Jenny says she’s been keen to pace and crew him.) She might get more into trail running, something she did a little bit early in her University of Colorado career. Or she might even return to road running, but she’s not thinking that far ahead. For now, she’s focused on racing in New York and then continuing to run in 2025—on the magical mystery tour that awaits—and beyond.

“I feel a lot of peace about it, but it’s not like I’m over running. I want to retire so I can do more running and to explore the beautiful country I raced for,” she says. “I wanted to be world class at the marathon, and I’m not. I gave it a good try, and now it’s time to try something else, and I just feel really good about it.”

Four women to watch in the 2024 New York City Marathon

The New York Marathon will take place on Sunday and ahead of the epic race, Pulse Sports highlights the four women likely to be on the podium.

A quality field is expected in the 2024 New York Marathon that is set for Sunday, November 3, as athletes look to set records on the course while others seek to bag victories for the first time.

Even though fierce competition is expected, Pulse Sports takes a look at athletes deemed favourites by bookmarkers to clinch a podium position as the build-up to the marathon enters homestretch.

Hellen Obiri (Kenya)

Hellen Obiri enters this year’s New York City Marathon as the defending champion in formidable form just like last year. In 2023, the 34-year-old had her arm raised victorious at the end of both the Boston and the New York City marathons. This year, she has the chance to repeat history after her victory in Boston set her up for an intriguing double-double.

Obiri’s other notable 2024 highlight was bronze in the Olympic marathon in Paris, which took place just 11 weeks ago. It was an incident-packed race for the Kenyan, which included falls and missed drink stations, but she rallied bravely to finish on the podium for her third Olympic medal in as many Games. Obiri boasts a marathon PB of 2:23:10.

Sharon Lokedi (Kenya)

The 2022 New York City marathon champion was within touching distance of an Olympic medal, missing out on the podium by a mere four seconds on the streets of Paris. It’s evidence of the strength of the Kenyan marathon team that Lokedi was originally named as a reserve for the Olympics before she replaced an injured Brigid Kosgei just weeks before the Games.

Lokedi also lost out to Obiri at this year’s Boston Marathon where she finished second, but her impressive achievements after only four career marathons will put her in good stead when she races again in the Big Apple. Lokedi has a marathon PB of 2:22:45

Dakotah Lindwurm (USA)

Dakotah Lindwurmwas USA's top finisher at the Paris Olympics, coming 12th in the French capital. Lindwurm has high expectations for this year’s race in New York, having improved in an area she feels has been her main weakness in the past.

"I’d say my 'A' goal would be to be on the podium,” Lindwurm, whose marathon PB is 2:24:40, said in the build-up to the race as revealed by Olympics.com. "I don’t think that’s out of reach when I’ve been training so hard on the hills, and for the first time in my life, feel really, really confident on hills."

Sheila Chepkirui (Kenya)

In terms of pure marathon speed, Chepkirui is the fastest woman in the field. The 33-year-old holds a personal best of 2:17:29 set on the rapid Valencia Marathon course in 2022. While Chepkirui does not have the Olympic pedigree of some of her rivals in New York, she did win bronze in the 10,000m at the 2022 Commonwealth Games in Birmingham.

Her form over the 42.195km distance has, however, been nothing short of impressive and includes a 2:17:49 at last year’s Berlin Marathon. She will be aiming for a new PB in a year in which the women’s marathon world record has toppled to under the mythical mark of 2 hours and 10 minutes. Chepkirui's PB is 2:17:29

Age is just a number as veteran athletes look to impress at Sunday's Istanbul Marathon

Top runners, including veteran athletes and young challengers, will be out to break records at the 46th Istanbul Marathon on Sunday, November 3.

Course records will be under threat as elite runners line up at the 46th edition of the Istanbul Marathon in Turkey on Sunday, November 3.

The men’s course record, set by Daniel Kibet in 2019 currently stands at 2:09:44 while the women’s record of 2:18:35 was set by Ruth Chepng’etich in 2018 and stands at 2:18:35.

Former world marathon bronze medalist Sharon Cherop is the fastest woman on the list with 2:22:28 while the men’s elite field is headlined by Ethiopia’s Abebe Negewo and with personal bests of sub 2:05:00.

The trio of Cherop, Negewo and Kipkemoi turned 40 this year, but they will be out to prove that age is just a number as they hope to continue the winning streak. The field will certainly be incomplete without youngsters and Ethiopians Kelkile Gezahegn and Sentayehu Lewetegn are among the young road runners who will also be challenging for top spot.

Betty Kibet of Kenya, a 24-year-old runner will also be debuting with the hope of having a great run in the streets of Istanbul.

Meanwhile, Abebe Degefa Negewo enters the field with a personal best time of 2:04:51, which he ran in Valencia in 2019 when he was fourth. He has produced impressive times in his previous marathons, including 2:05:27 in Valencia in 2021, 2:06:05 in Hamburg in 2022 and 2:08:12 in Rotterdam last year.

Kenneth Kipkemoi posted fast times in his previous races and hopes to continue the hot streak in Istanbul. He ran 2:08:15 in Rotterdam in 2023 and then won the Eindhoven Marathon with a personal best of 2:04:52. This year he returned to Rotterdam where he was fourth with 2:05:43.

Cherop is not new to the marathon as she won a bronze medal in the at the 2011 World Championships in Daegu, South Korea. She then won the prestigious Boston Marathon in 2012 and in 2013, she clocked her PB of 2:22:28 when she was runner-up in Berlin.

Ethiopia’s Sentayehu Lewetegn will be among Sharon Cherop’s challengers. She ran a strong debut in Frankfurt in 2018 with 2:22:45 for sixth place. As things stand, 42,500 runners have already been confirmed for the event. Race organisers confirmed that 7,500 of them will run the classic distance.

“No marathon is run in a city that bears the traces of three great empires that have left a significant mark on world history. No marathon passes over a bridge that connects continents above a magnificent strait. Thanks to this unique feature, we believe that the Türkiye Is Bankasi Istanbul Marathon is the best thematic marathon in the world,” said Race Director Renay Onur according to Aims World Running.

Four Halloween workouts to add some thrills and chills to your training

Looking to add some Halloween fun to your weekly training? Here are four ways to get in the spirit and stay fit this season. These workouts combine effective, goal-focused training with a hint of Halloween, whether you’re pushing to escape a “monster” or tackling a haunted hill. Seems a little silly? Recruit some friends, and never underestimate how a little seasonal fun can make the miles fly by.

1.- “Trick-or-treat” fartlek run

Turn your run into a trick-or-treat adventure with this fun fartlek session. Pick five or six “treat” spots along your route, such as street corners or benches. Assign a different effort level to each landmark, like a short sprint (20-30 seconds), a tempo pace or an easy recovery jog. Imagine each landmark is a house handing out “treats” in the form of fitness gains, helping you build both speed and endurance. With each stop, you’re adding just a little more intensity to your run.

2.- Haunted hill repeats

Find a challenging hill, and imagine you’re running up toward an old haunted house, or perhaps away from one! Start at the base and run to the top at a controlled, steady pace. At the top, complete 10 lunges or squats to fire up your glutes and quads, followed by a controlled descent down the hill. Repeat four to six times, building strength and endurance as you go—think of it as conquering a new Halloween hill with every repeat.

3.- “Escape the shadows” sprint intervals

Picture yourself outrunning a shadowy figure in this interval workout that’s all about quick, explosive efforts. Set your timer (or your best guess) for 30 seconds, running each interval at 85-90 per cent effort to “get away,” followed by a one- to two-minute recovery run or walk to regroup. Repeat for 20-30 minutes, imagining you’re hitting safe zones with each break. This workout boosts speed and stamina while adding a bit of Halloween urgency to keep you pushing hard.

4.- “Ghost tag” partner run 

Grab a friend and take turns leading a Halloween-inspired partner run. The person in front is the “runner,” while the person in back is the “ghost,” staying close and challenging the runner to maintain a quick pace. Every two or three minutes, switch roles. Want to level up? Surprise each other with spontaneous “ghost drills” like 10 high-knees or squat jumps to keep each other on your toes. This workout keeps the pace unpredictable and adds some silly fun to a challenging endurance session.

While these workouts might seem a bit out of the ordinary, research indicates that incorporating fun and playful elements into your training can enhance motivation and performance. When you enjoy your workouts, it not only boosts your engagement but can also lead to improved results, making those race-day miles fly by.

MARATHON GROUNDBREAKERS

Since Australia’s Derek Clayton ran history’s first sub—2:10 marathon in Fukuoka, Japan, on 3 December 1967, there have been a total of 4538 sub—2:10 marathons (as of 30 October 2024), 4537 by men, one by a woman.

As with any new ground-breaking performance, Ruth Chepngetich’s 2:09:56 in Chicago on 13 October has forced us to reassess all our past assumptions, or, like many, to doubt the validity of the performance itself. But no matter how we got here, to whatever you want to ascribe it, this is where we are now, 2:09:56 by a woman. 

In this new reality, until proven otherwise, Ruth Chepngetich is the new Paula Radcliffe, just as Paula was the new Grete Waitz, one ground-breaker to the next, 1978 to 2003 to 2024. 

There have been many talented women champions through the years besides those three, including all the pioneers who had to overcome centuries of gender bias that restricted women from even showing their stuff.

But in terms of pure ground-breaking, the 1978 New York City Marathon drew a bright line between what once was and what would be. 

On 22 October 1978, Norway’s track and cross-country star Grete Waitz participated in the marathon for the first time, almost on a whim, as the trip was more of a honeymoon for her and husband Jack after the long track season. 

The 2:32:30 world record Grete ran that day was totally unexpected by both the public and Grete herself. She wore bib #1173, wasn’t included on the list of elite women, and came with no specific marathon preparation (not a single run over 13 miles). In fact, she was so upset with husband, Jack, for suggesting she come run the marathon that she threw her shoes at him in the hotel room following her victory. 

Still, like almost all debuting marathoners, after a short period of recovery and reflection, Grete concluded she could probably improve next time.

Thus, in New York 1979, following a more careful preparation, Grete ripped nearly five full minutes off her 1978 mark to record history’s first sub—2:30 by a woman at 2:27:33. Her margin of victory over England’s Gillian Adams was 11 minutes (2:38:33). The combination of the mild-mannered former geography teacher from Oslo and the raucous New York City crowds proved transformative, elevating women’s running to heights previously unimagined.

Though Japan’s Naoko Takahashi broke the 2:20 barrier for women in Berlin 2001, after Norway’s Ingrid Kristiansen (2:21:15, London ‘85), America’s Joan Benoit Samuelson (2:21:21, Chicago’85), and Kenyan Tegla Loroupe (2:20:43, Berlin ‘99) all challenged the barrier in the 1980s and ‘90s, it was England’s Paula Radcliffe who established new headlands in the marathon in London 2003 with her 2:15:25.  

Nearly two minutes faster than her own 2:17:18 record from Chicago the year before, her 2:15 arced away from Catherine Ndereba’s 2:18:47 from Chicago 2001, completed just one week after Takahashi’s first sub-2:20 in Berlin. 

The quality of Paula’s 2:15 can be seen in the 16 years and an entire shoe technology revolution that developed before Kenya’s Brigid Kosgei did Paula one better in Chicago 2019 at 2:14:04. That performance plowed new ground again. And now we have Ruth Chepngetich in Chicago 2024 with history’s first sub-2:10, just a year after Ethiopia’s Tigst Assefa’s first sub—2:12 in Berlin `23 (2:11:53).

Twice before, Chepngetich had come to Chicago with world record intentions. In 2022, she won the race in 2:14:18, just 14 seconds off Kosgei’s record. In 2023 she finished second in 2:15:37. On both occasions she flew through halfway under 66 minutes, only to falter in the second half. Perhaps she was a close reader of Malcolm X. 

“There is no better teacher than adversity. Every defeat, every heartbreak, every loss, contains its own seed, its own lesson on how to improve your performance the next time.” – Malcolm x

In simple terms, making innovative strides in athletics requires time, experimentation, and reviewing, similar to how new scientific theories are examined before full acceptance. But women just haven’t been at the marathon game long enough to produce a large enough sample size to define their outer limits with any accuracy. They are barely two generations in since 1978. 

Men have been competing for a much longer time with a much larger sample size. 

Though Eliud Kipchoge surpassed the two-hour barrier in Vienna in 2019, that was accomplished as an exhibition, not a sanctioned race. In that sense, we are still awaiting the next barrier breaker on the men’s side in the Marathon. 

Looking back, England’s Jim Peters stands as the first modern barrier breaker with his 2:18:40 win at the 1953 Polytechnic Marathon between Windsor and Chiswick in West London, England, history’s first sub—2:20. 

Next was Ethiopia’s Abebe Bikila, the legendary double Olympic victor in Rome 1960 and Tokyo 1964. His 2:15:17 in Rome still stands as the barefoot marathon world record. 

Next came Australia’s Derek Clayton, the first man under both 2:10 and 2:09. His 2:08:34 from Antwerp 1969 lasted for 12 years, holding off challenges throughout the entire Running Boom era headed by Americans Frank Shorter and Bill Rodgers. 

Though never world record holders, the two Americans dominated the 1970s boom era, Shorter through the first half, Rodgers the second. 

The Eighties were the last decade of international marathon champions: American (Al Salazar, Greg Meyer); European (Steve Jones, Carlos Lopes); Japanese (Toshihiko Seko and the Soh brothers); and Australian (Rob de Castella). Kenya’s Joe Nzau won Chicago in 1983 in a thrilling duel with England’s Hugh Jones when Chi-town was still developing its reputation as a world class event. 

Ibrahim Hussein set new records in Honolulu and kick-started the Kenyan marathon revolution

The full East African deluge didn’t begin until 1987 and ‘88 when Kenya’s Ibrahim Hussein (already a two-time and soon to be three-time Honolulu Marathon champion) became Africa’s first New York City and Boston Marathon winner and Ethiopia’s Belayneh Dinsamo set the world record, 2:06:50, in Rotterdam 1988 that lasted over a decade. 

The list of marathon stars from other nations scaled back markedly in the 1990s. Mexico had its turn at the top via greats like Dionicio Cerón (1994-`96 London champion), and back-to-back New York Ciy winner German Silva (1994 & 1995). 

Moroccan-born American Khalid Khannouchi twice ran a world marathon record, first in Chicago 1999 (2:05:42), then three years later in London 2002 (2:05:38). And who could forget the personable Brazilian, Marílson Gomes dos Santos, who won New York City twice in 2006 & 2008, or Meb in NYC `09 and Boston 2014?? 

But the United Nations pickings get rather meager after that as East African athletes have had a stranglehold on the sport of marathoning, most dominatingly by Kenya’s Eliud Kipchoge. His run of sustained excellence over 42.2 kilometers was, and is, unprecedented in its longevity, including double gold in Rio 2016 and London 2020. And his last world record of 2:01:09 in Berlin 2022.

Sadly, the current record holder, Kelvin Kiptum, died in a car accident in February 2024 after establishing the 2:00:35 world record in Chicago 2023.

With the 2024 TCS New York City Marathon scheduled this weekend, we don’t expect to see any record performances. Yet, all the above is why we follow the game, isn’t it, to witness the arc of improvement over time, while hoping to discover a new name to remember? It’s as valid a focus as any other in this life. 

And despite its many flaws and corruptions, the sport of marathoning retains an innate dignity that many endeavors do not. People may have bruised, battered, and tarnished it in the name of glory and money. But it survives, nonetheless, as a simple reflection of the human drive to achieve more in the quest to discover our best. 

Doesn’t always turn out that way, but I don’t think we are done with it quite yet. Onward! 

A look into the men's marathon world record progression from legendary Paul Tergat to the late Kelvin Kiptum

Kelvin Kiptum’s untimely passing leaves his sub-two-hour marathon goal unfulfilled, but the evolution of marathon times, Kenyan dominance, and technological advancements signal the likelihood of sub-two-hour marathons becoming common.

The men’s marathon has experienced major shifts and if not for the untimely passing of Kelvin Kiptum, the world could have seen a sub-two-hour marathon this year.

The late Kelvin Kiptum had plans to shatter his own world record at the NN Rotterdam Marathon earlier this year but unfortunately, the world might never know the Kenyan’s full potential.

However, with the emergence of super shoes and strong athletes will definitely see the shift in times and very soon, the world might witness runners posting very fast times and sub-two-hour marathons might just be the order of the day.

Kenyans have been so dominant in the long-distance races and out of the nine fastest times from 2003, there is only one Ethiopian who has managed to penetrate through Kenyan dominance. Paul Tergat broke the world record in 2003 and since then, times have changed drastically with the late Kelvin Kiptum now having the world record.

1) Paul Tergat (2003)

It is not a surprise that Paul Tergat paved the way for Kenyan dominance as long as the marathon is concerned. Tergat proved to Kenyans and the whole world at large, that anything is possible and from his performance, marathon running became Kenya’s business.

At the 2003 Berlin Marathon, Paul Tergat clocked a stunning 2:04:55 to win the race and his time was the first world record for the men's marathon ratified by World Athletics.

2) Haile Gebrselassie

Haile Gebrselassie threatened Kenya’s dominance in the marathon with his two world records over the distance. He first shattered the world record at the 2007 Berlin Marathon, clocking a stunning 2:04:26 to cross the finish line.

The legendary marathon runner then proceeded to shatter his own world record at the 2008 Berlin Marathon, clocking an impressive 2:03:59 to cross the finish line. However, his reign was not for long as another Kenyan rose to prominence.

3) Patrick Makau

The Berlin Marathon seemed to be a suitable course for breaking the world record as Patrick Makau shattered Haile Gebrselassie’s record at the 2011 edition of the event. Makau clocked a blistering 2:03:38 to cross the finish line.

4) Wilson Kipsang

Another Kenyan, Wilson Kipsang proceeded to shatter Patrick Makau’s world record at the 2013 Berlin Marathon. Wilson Kipsang clocked a stunning 2:03:23 to cross the finish line in one of the most historic showdowns.

5) Dennis Kimetto

Wilson Kipsang’s world record did not stay for long as a year later, Dennis Kimetto completely destroyed the record, becoming the first man to clock under two hours and three minutes to win a marathon.

Competing at the 2014 Berlin Marathon, Dennis Kimetto clocked 2:02:57 to win the race with his world record being one of the most long-standing records before Eliud Kipchoge’s rise to the top.

6) Eliud Kipchoge

In his prime, Eliud Kipchoge was undoubtedly one of the most consistent marathon runners and it was just a matter of when he would break the world record.

Eliud Kipchoge made his dream a reality at the 2018 edition of the Berlin Marathon where he clocked an astonishing 2:01:39 to cross the finish line and take top honours in the race, becoming the first man to clock under two hours and two minutes.

Eliud Kipchoge was not done with his dominant exploits as he proceeded to claim top honours at the 2022 Berlin Marathon in a new world record time of 2:01:09.

7) Kelvin Kiptum

The late Kelvin Kiptum was a rare talent and he would be the one to define marathon running following his resilience and hard work. In his debut at the 2022 Valencia Marathon, Kelvin Kiptum clocked the fastest time ever by a debutant. He crossed the finish line in a time of 2:01:53.

The world class marathoner then proceeded to claim the win at the London Marathon, clocking a personal best time and the second-fastest time then. He clocked 2:01:25 for a win.

Kelvin Kiptum was not done writing history as he shattered Eliud Kipchoge’s world record at the 2023 Chicago Marathon. He clocked 2:00:35 to win the race and before his demise, Kiptum was actually looking to run under two hours in the 42km distance.

'I know I can do something'- Geoffrey Kamworor confident ahead of New York City Marathon return

Geoffrey Kamworor is excited and confident about returning to the New York City Marathon, where he’s previously won twice, after overcoming past injuries.

Geoffrey Kamworor has expressed eagerness ahead of returning to one of his favourite course at Sunday’s New York City Marathon.

Kamworor, a two-time New York City marathon champion, has suffered a series of injuries that forced him to pull out of many races but has expressed confidence ahead of Sunday’s challenge and confirmed he will be on the starting line.

The five-time world cross country champion revealed that he is in great shape and ready to show the world what he is capable of, explaining that he believes in his abilities and having raced in the streets of New York a series of times.

He won the 2017 and 2019 editions of the New York City Marathon and proceeded to finish second in 2015 and third in 2018.

“I always believe in myself and I’ll never doubt my potential and whenever I’m healthy, I know I can do something. It will be an exciting moment for me, going back after sometime. I really wanted to go back last year and I trained very well but I had to pull out because of an injury,” Geoffrey Kamworor said.

“My preparations towards New York City Marathon are going really well and my memories of the course are really great because I’ve won there twice, finished second on one occasion and third in another. It has been nice for me and New York is really a great place and has a nice course especially towards the finish, the last 5km towards Central Park,” he added.

Geoffrey Kamworor added that he has mastered the course very well and has an idea of what to expect throughout the race. He has not done any special training ahead of the challenge as he admitted that the training course in Kenya looks like the one at the New York City Marathon.

He admitted that injuries have plagued him and finishing second at last year’s London Marathon was a sign that he is bouncing back slowly.

“The course is pretty well, sometimes very challenging…there is an uphill challenge and a little bit of downhill challenges. However, it’s nice to me and I don’t see any problem with the course and I think I like the course so much,” he said.

“Actually, I didn’t do any special training going into the race because where we train here in Kenya, it’s sometimes very hilly and some downhills. I was excited to finish second in London last year after coming back from a series of injuries.”

Four essential vitamins and minerals to keep runners strong this winter

The harsh months of winter are just around the corner–and for some runners, their immune system, along with their mood, could plummet along with the warm weather. Give yourself a head start by supplementing your body with these essential nutrients that will keep you strong–mentally and physically–when cold season arrives with the cold weather.

1.- Vitamin D

Vitamin D is a unique vitamin–your body can produce it when exposed to sunlight. As the days get shorter and the sun disappears earlier, the amount of the vitamin synthesized by your body declines. It will also decline with sunscreen use, increased melanin and older age.

Vitamin D’s role

Boosts immune system

Helps with calcium absorption

Builds and maintains strong bones and teeth

Regulates mood

Foods with vitamin D

Vitamin D doesn’t occur naturally in many foods–other than fortified foods, where vitamin D has been added. Foods that do provide some include:

Egg yolk

Fatty fish

Unsweetened low-fat milk

Unsweetened plant-based milk fortified with vitamin D

Supplementing with vitamin D

The easiest way to ensure you’re getting adequate vitamin D, especially in winter, is by taking a supplement; these can come as tablets, capsules, liquid or spray. Sources recommend at least 600 IU (15 mcg) per day for adults, without exceeding 4,000 IU (100 mcg). You can buy supplements at drugstores, health food stores and department stores.

2.- Vitamin C

People usually suggest loading up on vitamin C (ascorbic acid) when you get sick to improve your recovery time–but at that point, it may be too late for the vitamin’s immunity benefits to be effective. Studies have shown that taking vitamin C over a longer period of time may slightly reduce the duration of a cold and the severity of the symptoms.

Vitamin C’s role

Boosts immune system

Helps with iron absorption

Helps with repair and growth of all tissues (bones, cartilage, skin and blood vessels)

Acts as an antioxidant, protecting cells against daily damage

Foods with vitamin C

Citrus fruits

Bell peppers

Brussels sprouts

Broccoli

Snow peas

Fruits such as kiwi, strawberries, peaches, papaya and guava

Leafy vegetables such as kale and arugula

Tomatoes

Potatoes

Supplementing with vitamin C

While it’s easy to get vitamin C through your diet, supplements are also available. Daily necessary vitamin C dietary intake is at least 75 mg for women and 90 mg for men. Sources suggest supplementing 250-500 mg twice a day to provide maximum benefit. The upper limit for adults is 2,000 mg per day, but stomach pain or diarrhea may result from taking more than 1,000 mg. Vitamin C can be taken as capsules, tablets, chewables or a powder.

3.- Omega-3

Omega-3 fatty acids have their fair share of diverse benefits, but studies have shown that supplemental omega-3s, which are taken in fish oil or fish oil capsules (to mask the taste), may not provide the same benefits for heart health as food sources. ALA, DHA and EPA are the three main types of omega-3 fats found in food.

Omega-3’s role

Regulates serotonin levels and improves low mood

Reduces risk of developing heart disease (lowers blood pressure, triglyceride levels and prevents blood clots)

Reduces pain and inflammation

Improves cognitive function

Foods with omega-3

ALA (found in plant oils)

Flaxseed oil, canola oil, walnut oil, soy oil

Chia

EPA and DHA (fatty fish and seafood)

Salmon, herring, sardines, tuna

Omega-3-rich eggs and milk

Supplementing with omega-3

Prioritize getting your omega-3s through your diet, but if supplementing, make sure your supplement contains EPA and DHA, and be sure to check the content of each (it will likely be 30 per cent omega-3s and 70 per cent other fats). Recommended daily intake for combined EPA and DHA is 250-500 mg, while total omega-3s is 1,100 mg for women and 1,600 mg for men.

Note that fish oils are perishable (so try not to buy them in bulk), and omega-3s will be best absorbed when taken with fatty meals.

4.- Iron

Iron is a mineral that has the critical role of creating hemoglobin, a protein in red blood cells that carries oxygen to tissues around the body. First signs of iron deficiency include fatigue and headache, as your body isn’t getting the oxygen it needs–this can significantly impact your ability to perform athletically, especially for runners. Your cracked lips, paler-than-usual skin and cold hands and feet may not be just from the chilly, dry weather–these may be signs of low iron.

Iron’s role

Improves energy levels

Improves body temperature regulation

Boosts endurance exercise performance

Improves cognitive and immune functions

Foods with iron

Oysters

Red meat

Liver

Legumes

Spinach

Tofu

Dark chocolate

Fortified breakfast cereals

Supplementing with iron

Your body can sometimes have difficulty absorbing iron; vegetarians may also need to take iron supplements, which are available over-the-counter, to replace what red meat provides. Runners, in particular, need higher levels of ferritin than the general population; your doctor may not consider sub-optimal ferritin levels “low,” so be sure to let them know you’re a runner, and that you’re aware that athletes require more iron.

Women aged 19-50 are most at risk for iron deficiency from losing blood through monthly periods, and are recommended to consume 18 mg of dietary iron daily. Men over age 19 and post-menopausal women are only recommended a daily intake of 8 mg.

Too much iron from supplements can cause constipation or stomach pain. Take vitamin C with iron to increase absorption, and avoid taking with caffeine and calcium (milk, cheese, yogurt), which can impede absorption.

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

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

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

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

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

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

Usain Bolt shares the best advice he’s ever received

Known for his iconic celebrations and world-record-breaking times, eight-time Olympic gold medallist Usain Bolt shared a powerful piece of advice from his long-time coach on this week’s episode of the High-Performance Podcast.

Bolt credited his coach, Glen Mills—who led the Jamaican Olympic track and field team for two decades—for the advice that shaped the rest of his career. Mills began coaching Bolt after his Olympic debut in Athens 2004, where Bolt, then a rising talent, failed to advance from the men’s 200m heats.

After that, Mills told Bolt, “You have to learn how to lose before you can learn how to win.” As a teenager, Bolt didn’t fully grasp what Mills meant by it, but it became clear. “You will fail at some point,” Bolt said on the podcast. “What’s important is what you take away and learn from it. If you can be truthful and honest with yourself, you’ll realize what you need to do to get better.”

Bolt came to Mills as a 200m specialist and credits his coach with developing his explosive power in the 100m—a distance in which Bolt set a world record of 9.58 seconds in 2009, a record that remains unbroken.

Bolt went on to become the seventh man in history to win Olympic gold in both the 100m and 200m at the 2008 Games in Beijing, a feat he accomplished twice more in his career, at London 2012 and Rio 2016—making him the only athlete in history to achieve a three-peat in these two sprint events.

The 38-year-old officially retired after the 2017 World Championships and briefly tried his hand at professional soccer with Australia’s Central Coast Mariners in 2018.

16-year-old Aussie sprinter turns pro with Adidas

The Grade 11 sprinter’s running style and tall frame have been compared to that of the legendary Usain Bolt.

Australia’s sprint sensation Gout Gout has signed a professional contract with Adidas at just 16.

The high schooler made headlines after he cruised to a 20.77-second win in the qualifying rounds of the 200m at the World U20 Championships this past August. The clip went viral in the athletics world, and track and field fans drew comparisons from his tall stature and running style to those of Jamaican track legend Usain Bolt.

“Usain Bolt is that you?” one comment said.

“Gout Gout reminds me of Usain Bolt. He will definitely level up with him,” said another.

The following day, Gout ran another personal best of 20.60 seconds in the 200m final, setting an Australian U18 record and winning silver. He was outrun by South Africa’s Bayanda Walaza who took home double golds in the World U20 100m and 200m and won silver in the 4x100m relay at the Paris Olympics earlier that month. Walaza is two years older than Gout, who was competing against athletes three to four years older.

The Aussie’s performance surpassed Bolt’s own winning time from the 2002 Junior World Championships in Kingston, Jamaica, where the 16-year-old Jamaican clocked 20.61. “It’s pretty cool because Usain Bolt is arguably the greatest athlete of all time, and just being compared to him is a great feeling,” Gout said.

Like Bolt, the 200m isn’t Gout’s only event. He also holds a personal best of 10.29 in the 100m and has held the Australian U18 200m record since last year, at just 15.

In 2005, Gout’s parents moved from South Sudanese to Brisbane, Australia where Gout was born in 2007. The athlete attends Ipswich Grammar School, an all-boys boarding school, in Queensland, Australia, where he first showed off his athleticism in rugby. He’ll only be 24 when the Olympics come to his hometown of Brisbane in 2032.

Ethiopia dominates the 38th edition of the Wizz Air Venice marathon

It was a 38th Wizz Air Venicemarathon in the name of Ethiopia, with the victories of Abebe Tilahun (with a personal best of 2h09'08") among men, and the winning debut of Birtukan Abera (2h32'40") among women.

The men's race initially developed at a rather cautious pace (the group with all the best passed in 1h04'21" halfway through the race). The real selection was made after the 30th km, when there were 5 left, and especially at the beginning of the Ponte della Libertà, where Abebe Tilahun launched a decisive attack. The only one able to resist him was the Kenyan rookie Kipsambu Kimakal, who however could do nothing after a further stretch by Tilahun just before entering Venice. At that point, it was a triumphant catwalk for the Ethiopian rider, which allowed him to cross the finish line of Riva Sette Martiri amidst the jubilation of the crowd with a new personal best of 2h09'08". In second place came the Turkish Ilham Tanui Ozbilen (2h09'31") who overtook an exhausted Kipsambu Kimakal on the last bridge, who still finished the first marathon of his career in 2h09'41". "I am happy to have lowered my personal best in a race that is not easy and I am happy to have won a prestigious race like the Venice marathon" – these are the words of the winner.

Excellent was also the debut of the Italian Army Ahmed Ouhda, who thanks to a judicious race, managed to recover many positions in the final, finishing in seventh place with a good time of 2h13'00". "I am very happy with how I was able to manage the race – these are the words of Oudha – because I did what I had set out to do at the start: not to overdo it and try to run regularly both the first and second part of the race. It went well and I also really enjoyed this race: there was a lot of cheering everywhere that pushed me along all the route. Now that I've got a taste for it, I'm already thinking about the next marathon which could be the one in Seville at the beginning of 2025".

The women's race saw a trio made up of the Ethiopian Birtukan Abera and the Kenyans Carolin Jebet Korir and Betty Chepkorir in front from the start. At the refueling of the 20th km, Abera slowly began to stretch, well assisted by the hare that allowed her to pass at the 'half' in 1h13'30". The Ethiopian athlete continued his entire race alone, finally managing to cross the finish line in Riva Sette Martiri in 2h32'40" and thus celebrating his marathon debut with a splendid victory. "My marathon career is off to a good start and I'm delighted to have won today in Venice: a race that I enjoyed very much and in which I hope to return next year." Betty Chepkorir finished second in 2h33'23" while third came the Ethiopian Tesfahun Melkam in 2h39'01". The first Italian at the finish line was Sara Carducci (Atl. 85 Faenza), who finished her race in fifth place in 2h44'47".

With the victories of Tilahun and Abera, Ethiopia rises to 13 total successes at the Venice marathon, second only to Kenya (30).

In the third edition of the VM Half Marathon, which started from Mestre with arrival in Riva Sette Martiri and saw the record participation of 4500 athletes, the first step of the podium for the triathlete Filippo Candeo (US Dolomitica) who won in 1h12'34". Among the women, the French Emilie Tissot sets the new record of the event, running in 1h18'47" ahead of the 2022 and 2023 winners Claudia Andrighettoni and Federica Panciera who thus repeats last year's third place. Tissot, who lives and trains in Strasbourg, has chosen to run in Venice also to discover the beauty of the city and the territory.

The VM 10 km, which started from the San Giuliano Park with arrival in Venice and which saw the record participation of 7,000 athletes, bears the signature of Orlando Pizzolato (whose 40th anniversary of his first victory at the New York Marathon occurs this year) with the second victory of his daughter Chiara Pizzolato who won among women in 39'37" and of the athlete he coaches Massimo Guerra (33'48"), both bearers of Atletica Vicentina.

Men's Marathon Ranking

1. Tilahun Abebe (Eth) 2h09'08"

2. Ilham Tanui Ozbilen (Tur) 2:09:31

3. Kipsambu Kimakal (Ken) 2:09:41

4. Abdenego Cheruiyot (Ken) 2h11'28"

5. Adugna Takele (Eth) 2h12'33"

6. Mohamed El Ghazouany (Mar) 2h12'44"

7. Ahmed Ouhda (Ita – CS Army) 2h13'00"

8. Asmerom Shumay (Eri) 2h14'06"

9. Ishmael Chelanga Kalale (Ken) 2h14'37"

10. Deresa Reta (Eth) 2h17'24"

Women's Marathon Ranking

1. Birtukan Abera (Eth) 2h32'40"

2. Betty Chepkorir (Ken) 2h33'23"

3. Tesfahun Melkam (Eth) 2h39'01"

4. Carolin Jebet Korir (Ken) 2:41:30

5. Sara Carducci (Ita – Atl. 85 Faenza) 2h44'47"

6. Ivana Iozzia (Ita – Corradini Rubiera) 2h45'22"

7. Federica Moroni (Ita – Dinamo Running) 2h49'13"

8. Szofia Malatinszky (Hun) 2h59'47"

9. Elisabetta Luchese (Ita – Runcard) 3h10'00"

10. Catherine Chaplin Scott (Gbr) 3:16:18

Four essential strength moves for runners

These simple exercises add only 20 minutes to your training regime, and are recommended by a coach and physiotherapist.

Let’s face it: runners love to run. But if you’re not adding strength training to your weekly plan, you’re leaving some serious performance gains on the table. We’re here to help you get started, with four exercises recommended by an expert.

Richelle Weeks, a certified running coach and physiotherapist at Sportscience Ottawa, says that every runner should consider adding a few essential exercises to their routine. “Any runner who is serious about their running should be strength training regularly,” Weeks recently said to Fit & Well. “When done properly it can improve performance by five per cent because it improves running economy. It can also help reduce common overuse running injuries, especially in the 40-plus runner.”

Finding the time for strength training isn’t always easy—runners are already fitting training hours into busy lives. But even a short, 20-minute workout once or twice a week can make a huge difference. Weeks has shared a straightforward routine on Instagram that you can do at home, targeting the key muscle groups runners rely on most: calves, quads, glutes, hamstrings and core.

So, what should you add to your lineup? Here’s a quick look at Weeks’ recommended moves. For all of these, she suggests starting with three sets of eight reps; once you gain strength, she suggests using heavier weights rather than adding more reps.

1.- Side lunge

This side-to-side movement builds hip stability and strengthens the glutes, quads and hamstrings, helping with lateral stability for better form and injury prevention.

How to do it: Step out to the side, bending your knee and keeping your other leg straight. Sink into a lunge while keeping your chest lifted, then push back up to standing. Repeat on both sides.

2.- Glute bridge march

This move activates the glutes and core, providing stability to your hips and helping reduce low back strain, a common problem area for runners.

How to do it: Lie on your back with knees bent, feet hip-width apart. Lift your hips to create a straight line from your shoulders to your knees. March each knee toward your chest while keeping your hips stable.

3.- Side plank rotation

The side plank rotation fires up the core and engages the obliques, improving your balance and trunk control—essential for strong, stable strides.

How to do it: Begin in a side plank, with your elbow beneath your shoulder and your feet stacked. Rotate your torso, reaching your top hand down under your torso, then return to the starting position. Repeat on both sides.

4.- Calf raise

Strong calves are crucial for a powerful push-off. Calf raises build strength and resilience in this often-overlooked muscle group, reducing the risk of Achilles and other lower-leg injuries.

How to do it: Stand with your feet hip-width apart, slowly rise onto your toes, and lower back down with control. Add weights or stand on a step to increase the challenge.

For those with extra time, Weeks suggests adding an upper-body exercise or two. “It can help maintain an upright posture when fatigued during a race, like at the end of a marathon. It can also help make arm swing efficient,” she says. Options include a push exercise like push-ups, shoulder presses or bench presses, and a pull exercise like pull-ups, rows or back flies.

Start small, but make strength training part of your weekly routine to see noticeable gains in performance and injury prevention. As Weeks emphasizes, these moves are quick, accessible, and just might be the key to your next PB.