Running News Daily

Race day for newbies

A beginner's guide to feeling like a pro at your first race.

For experienced runners, “race day” is a familiar term consisting of a particular routine, diet and lots of emotions. For beginners, race day can be overwhelming and may make you feel stressed or even helpless. Every runner has a different routine developed over numerous races, experimenting with what works and doesn’t work for them. But beginners have to start from scratch to get their first race day under their belt. Here are a few tips to keep in mind heading into the competition.

Prepare beforehand

Road races typically take place in the morning, calling for an early wake-up. Being nervous or excited can make getting to sleep the night before pretty difficult, so remember that banking sleep throughout the week prior is the most important for getting you rested and recovered.

Check the weather and choose what to wear the night before; it’s better to be over-prepared, with extra layers and a change of clothes for after the race. You can’t outrun the sun: don’t forget your sunscreen, hat and sunglasses, even on a cooler day. Longer layers or gloves that you don’t mind tossing away mid-run will allow you to be more comfortable on a brisk morning, especially while standing around waiting for the starting gun to go off. Most races provide food post-race, but it doesn’t hurt to pack a snack just in case!

Pick up your race kit

With registration, you’ll receive a race kit, a package that includes your bib number and a timing chip that you safety-pin to your shirt. Your bib number is an important piece of identification for time tracking and emergencies. Some events offer race kit pickup the day before or a few days before the competition, allowing you to worry about one less thing when race day comes around.

Arrive early

If you plan to pick up your kit on the morning of your race, give yourself a bit of extra time. Stressing about parking and rushing to use the washroom before getting on the start line are the last things you want to be doing. Aiming to arrive 60 minutes prior to your race should give you plenty of time to get settled in while still leaving room for a good warmup.

For big-city marathon events, you may want to give yourself up to an hour and a half to accommodate for slow-moving crowds and long lines for the porta potty.

Warmup

More often than not, beginners focus on building distance and consistency in preparation for their first race. At these lower intensities, warm-up isn’t usually a major part of their routine. On race days, however, warmup becomes especially important because the intensity of the race will be much greater than your daily runs. Additionally, commuting to the race venue the morning of, or even the day before if it’s particularly far, can cause your legs to feel heavier or stiffer than usual.

A warmup as simple as a light five-minute run and a few dynamic stretches, such as leg swings, hamstring scoops and skipping with arm circles can make all the difference in activating your muscles pre-race.

Fueling

Figuring out what meal to eat and how close to the race you can stomach it is a continuous learning curve for runners. Try to adjust your body in the weeks leading up to the race to handle food within two hours of your run so that you can avoid racing on an empty stomach. Plan for a carbohydrate-focused meal such as oatmeal, yogurt or toast about three to four hours before your race, and add a light snack, such as a granola bar or banana, about two hours out.

Don’t forget to keep sipping water throughout the morning prior to the race to stay hydrated. Experimenting with coffee on race day is probably not the best idea; only drink it if you know your stomach can handle it!

Personalizing your race

Listening to music, wearing a watch or carrying a water bottle are all completely up to you; whatever will make you run faster or more comfortably. Most events have water stations scattered along the course to keep you hydrated throughout. Having an energy gel or two on hand may also give you the boost you need by replenishing your carbohydrate stores, especially for distances over 10 kilometers.

Sifan Hassan says she thought about Olympic marathon during 5,000m final

"I am really freaking scared of the marathon," says Hassan.

Sifan Hassan won her first medal of her attempted distance triple at the Paris 2024 Games, taking bronze in the women’s 5,000m behind Kenya’s Beatrice Chebet and Faith Kipyegon. At the post-race press conference, Hassan said she was super happy with the bronze, since the only thing on her mind during the race was how much harder the marathon will be compared to the 5,000m.

The Dutch distance runner is attempting the 5,000m, 10,000m and the marathon at these Games, which means she will compete in three races over seven days. Hassan said she was happy to win bronze in 14:30.61: “I would have been proud even if I was fourth,” she laughed. “It was an incredible field.”

She mentioned in the post-race press conference that whenever the 5,000m got tough, she reminded herself that it’s not as hard as the marathon. “I am really freaking scared of the marathon,” Hassan admitted.

Hassan crossed the line in third, but was briefly upgraded to silver after Kipyegon, the second-place finisher, was disqualified for obstructing another athlete with two laps to go. However, Kipyegon was reinstated to the silver medal position following a successful appeal from Athletics Kenya. Hassan said she was happy to see Kipyegon reinstated. “She’s a phenomenal athlete, and I have a lot of respect for her,” she said. “I was here to medal, and I’m really grateful to get one.”

The four-time Olympic medallist from the Netherlands said she has never pushed her limits as she has this year in preparation for the distance triple at the Paris Olympics. “I really want to cry before every race; I am so under pressure—like, ‘how am I going to do this? Why do I put myself through this?'” said Hassan. “Maybe I am just crazy.”

The 31-year-old will next compete on Friday in the women’s 10,000m final, and then run in the marathon on Sunday.

Athletics events at the Paris 2024 Olympic Games are taking place from Aug. 1-11. Today’s coverage is brought to you by Canadian Running and New Balance Canada. Follow us on Twitter on Instagram for all things Team Canada and up-to-date exclusive news and content.

8-year-old Natalie Ruggles breaks 19-year record for Mile Run

Eight-year-old Natalie Ruggles of West Pittston, Penn USA, competed in the Jack Daniels Mile Run on Thursday, setting a new course record for the 8-and-under category in only her third official race she’s ever run.

Running side-by-side with her father David, a former track star and coach at Wyoming Area, Natalie finished the race with a time of 7:11, which was a personal best for her in the mile, breaking the 10-year-old course record, a record set before she was born.

She placed 17th among all 122 female runners and 91st out of 321 finishers.

Natalie competed in the Forty Fort five-Mile finishing first in the 12-and-under category this past May and on July 4, she ran a three-mile race at Wilkes-Barre finishing 3rd in the 10-and-under division.

According to her father David, at the completion of the Jack Daniels race, Natalie said she was surprised how fast the race was and she felt great at the end. Going into the race, Natalie knew she had a shot at the course record.

On a lighter note, when receiving her medal, the race officials handed her medal asking where she went to school (Wyoming Area) and asked her if she would move to Tunkhannock.

Natalie’s mother Rebecca completed in the June marathon at Jim Thorpe running a personal best of 3:41.

Both David and Rebecca are currently training for the upcoming Pittston to Wilkes-Barre 10-mile run in Sept. and the Steamtown Marathon in Oct. Steamtown will be Rebecca’s 10th marathon competition.

Faith Kipyegon Disqualified, Then Wins Appeal To Earn Back Olympic Silver

A dust up just before the 800m mark in the women's 5,000 meter final at the Paris Olympics cost one Kenyan a silver medal, before an appeal overruled it.

An instinctive moment initially cost Faith Kipyegon an Olympic 5,000 meter silver medal on Monday at the Paris Olympics. 

And then after appeal, it didn't. 

But first, here's what happened: 

The Kenyan outstretched her right arm, making contact with Ethiopia's Gudaf Tsegay with a little more than 800 meters left to go and created a reaction that unbalanced her competitor before the race continued on. The official ruling was obstruction for the infraction.

Kipyegon went on to battle stride-for-stride with her countrywoman Beatrice Chebet, the world record-holder over 10,000 meters, over the next two laps, eventually relenting for silver. 

After an appeal by the Kenyan Federation, Kipyegon was re-instated with her silver medal. 

Chebet took the Olympic gold with a time of 14:28.56. 

Originally, Kipyegon was disqualified for her obstruction with just over 800 meters remaining. That result initially re-ordered the podium and lifted the Netherlands' Sifan Hassan to second in 14:30.61 and Italy's Nadia Battocletti to third in 14:31.64.

With the appeal won, Battocletti moved back to fourth and Hassan to third. 

Tsegay, crucially involved in the dust up, settled for eighth in 14:45.21. She is the world record-holder for 5,000 meters, but that fact means little after Monday's performance. 

Hassan, who's eyeing up an incredible Olympic triple with her performance in the 5K, 10K and marathon, made swift work over the last lap to close on the Kenyans. 

Battocletti, meanwhile, scored a new Italian national record with her performance. 

Kipyegon, the world record-holder in the 1,500m and mile, was a former record-holder in the 5K before Chebet passed her. 

Americans Karissa Schweizer and Elise Cranny finished ninth and 10th, respectively, in 14:45.57 and 14:48.06.

Beatrice Chebet wins Kenya's first gold medal at Paris Olympics as Faith Kipyegon is disqualified

Beatrice Chebet won Kenya's first gold medal at the Paris Olympics after a great victory past favorite Faith Kipyegon with the world champion losing silver over a track offence.

Beatrice Chebet executed a top strategy to stun Faith Kipyegon and claim Kenya’s first Olympics gold medal in Paris on Monday.

The world silver medalist saved the best for last in what was an ill-tempered race that had a quality field.

With all eyes on Kipyegon, world record holder Guday Tsegay of Ethiopia and Dutchwoman Sifan Hassan, Chebet ran without pressure and waited for the right opportunity to go for the kill.

Hassan briefly surged forward before retreating while Ethiopian runners also took the lead after which Kipyegon raced head.

There was a moment of worry when the world champion was boxed in and had a go at Tsegay with two laps to go. She then sprinted forward after the bell and it appeared she was set to claim gold.

However, Chebet kept pace with her and in the final 60m, the double world cross-country champion went past Kipyegon to claim her first Olympics title and a first gold for Kenya at the 2024 Games.

Chebet clocked 14:28.56 as Kipeygon finished second but there would a be a further shocker for her as she was disqualified with Hassan elevated to second place in 14.30.61 while Italian Nadia Battocletti was awarded a bronze medal.

It was not cleat why Kipyegon was disqualified but it appears her altercation on the track with could have led to the shocking decision with obstruction cited as the main reason.

Ignore these myths about your knees

Your knee joints are actually incredibly strong—and they're made to be used.

It’s the (incorrect) running advice non-runners love to give us: “running will wreck your knees!” While there’s a growing body of research that running strengthens, rather than destroys, your joints, you probably don’t realize how tough your knees actually are, GQ Magazine recently reported. To have unshakeable knee joints, you need to use them—here’s how and why.

Note: if you’re feeling intense pain rather than some mild soreness and inflammation, now is not the time to push through or try new things—instead, consult a sports medicine professional.

“Don’t let your knees go past your toes”

The “knees over toes” rule is often touted when it comes to mobility and strength training, cautioning adults to show restraint when performing activities like squats. Dr. Howard Luks, a New York-based orthopedic surgeon, suggests otherwise. “You can squat your knees over your toes all you want,” he says. Instead of focusing solely on knee position, he recommends paying attention to the basics: a neutral back position and an engaged core. This not only improves your squat, but also aids in everyday movements like lifting objects or standing up.

“If you feel knee pain, stop immediately”

Many of us panic if we feel a twinge in our knees after some tough training, and take some time off to let what must surely be an injury heal. Not so fast—Dr. Luks says you don’t need to throw in the towel when you experience mild soreness, explaining that pain is not always a mechanism telling us to stop immediately.

Instead of taking time off, Dr. Luks suggests simply scaling back, explaining that a twinge in your knee or a bit of swelling is probably an indication of mild arthritis, rather than a mechanical issue. “Our knees are not fragile,” he says, adding that most minor aches and pains will benefit from movement. Head out for a 5K run instead of an 8K, and adjust depending on how you feel—or start adding more walks to your routine, something that a 2023 study showed corresponded with reduced pain in people with knee osteoarthritis.

How to get started

Keep it regular

Luks suggests prioritizing consistency over intensity. If going hard results in several forced rest days, opt for more gentle movement until you get stronger—getting some exercise of any intensity is better than none.

The knee bone is connected to the hip bone

The children’s song is correct—all the joints in your body work together. You may feel some soreness in your knees as a result of tightness in your ankles and hips. Focus on strengthening your entire legs, including glutes, ankles and hips, to have healthy limbs, capable of logging all the miles.

Noah Lyles takes gold in 100m final at Paris Olympics

Lyles was pushed to another personal best by Jamaican Kishane Thompson, who took silver in a photo finish.

The men’s 100m final was a race for the ages on Sunday as the double world champion, Team USA’s Noah Lyles, took the gold medal in a blazing 9.79 seconds, but it was not without a nail-biting photo finish. Lyles was pushed to run the fastest time of his career by Jamaica’s Kishane Thompson, the fastest man in the world over 100m this year, who also ran 9.79 and was awarded the silver medal. Fred Kerley of the U.S. took the bronze medal in a season’s best 9.81 seconds.

Akane Simbine of South Africa was fourth with a new national record of 9.82, leaving the defending Olympic champion, Lamont Marcell Jacobs of Italy, languishing in fifth place, with 9.85. Canada’s Andre De Grasse, the two-time Olympic bronze medallist, did not make the final, finishing fifth in his heat of the semi-final earlier on Sunday.

Men’s 100m final results

Noah Lyles (USA) 9.79 PB

Kishane Thompson (Jamaica) 9.79

Fred Kerley (USA) 9.81 SB

Akani Simbine (South Africa) 9.82 NR

Lamont Marcell Jacobs (Italy) 9.85 SB

Letsile Tebogo (Botswana) 9.86 NR

Kenny Bednarek (USA) 9.88

Oblique Seville (Jamaica) 9.91

Lyles took his personal best down another two hundredths of a second in the race, having just run 9.81 at the London Diamond League on July 20.

Lyles’s coach, Lance Brauman, said he predicted Lyles would run a PB in the final: “I know his fitness level, and I was pretty confident he was going to run a PB, I have for the past three weeks. It was just a matter of, was he going to run a big enough PB to win the race?” 

The American said earlier this summer that his goal is to earn four medals at the Paris Games, i.e., the 100m, 200m, 4x100m relay and the 4x400m relay. Time will tell whether he can make good on his goal; the men’s 200m heats are scheduled for Monday, Aug. 6, with the 4x100m relay heats going on Thursday, Aug. 8, and the 4x400m on Friday, Aug. 9.

Athletics events at the Paris 2024 Olympic Games are taking place from Aug. 1-11. Today’s coverage is brought to you by Canadian Running and PUMA Canada. Follow us on Twitter on Instagram for all things Team Canada and up-to-date exclusive news and content.

Tadese Worku, Faith Chepkoech top finishers at rainy Beach to Beacon

For the first time in the 26-year history of the race, started by 1984 Olympic marathon gold medalist and Cape Elizabeth native Joan Benoit Samuelson, runners left the starting line as rain fell. On Friday night, with thunderstorms expected Saturday morning, organizers pushed the start back an hour. Still, it poured as wheelchair racers took off at 8:50 a.m., and the rain was still steady when the elite women’s field started 10 minutes later.

“If anything, it was just going to be a true race, and we weren’t going to worry about times,” said Susanna Sullivan of Reston, Virginia, who finished fourth in the women’s race. “It takes a little bit of the pressure off, too, when you know it’s just going to be a race and not a time trial.”

Making her Beach to Beacon debut, Kenya’s Faith Chepkoech, 21, won the women’s race in 32 minutes, 5 seconds – 12 seconds ahead of 44-year-old Edna Kiplagat (32:17), another Kenyan who placed fifth in last year’s race. Cintia Chepngeno, also of Kenya, was third (32:20), two seconds ahead of Sullivan, the top American finisher.

The men’s winner, Tadese Worku of Ethiopia, also made his Beach to Beacon debut. Worku, 22, won in 28:12, pulling away from runner-up Peter Mwaniki Aila (28:25) down the stretch. Mathew Kimeli, who won the Beach to Beacon in 2022, placed third (28:31). Biya Simbassa of   Flagstaff, Arizona, was the top American male finisher, taking fourth in 28:34 for his third consecutive top-five finish.

The weather didn’t keep fans from cheering for runners along the course. Runners were serenaded by Dolly Parton’s “9 to 5” at around the 2 1/2-mile mark. A mile later, runners were greeted by a bagpiper. Mile after mile, there were loud cheers for the 6,072 participant.

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

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

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

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

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

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

The Benefits of Following Time on Feet as a Metric

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

It Helps Distance and Pace Progression

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

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

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

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

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

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

It’s Key for Specific Types of Races

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

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

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

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

It Offers a Psychological Boost

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

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

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

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

How to Calculate Time on Feet in a Training Plan

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

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

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

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

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

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

Other Factors That Play Into Time on Feet

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

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

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

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

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

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

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

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

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

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

Looking for inspiration?

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

Looking for inspiration?

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

Allie Wilson’s Mantras“Just another race.”

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

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

“I can win.”

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

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

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

“1 percent.”

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

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

“Why not you?”

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

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

Allie Wilson’s Mantras

“Just another race.”

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

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

“I can win.”

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

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

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

“1 percent.”

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

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

“Why not you?”

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

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

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

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

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

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

“I can, I will, I must.”

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

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

“Prove them wrong.”

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

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

“We are so back.”

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

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

Anna Hall’s Mantras

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

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

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

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

“I can, I will, I must.”

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

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

“Prove them wrong.”

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

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

“We are so back.”

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

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

Nikki Hiltz’s Mantras

“I am capable.”

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

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

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

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

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

“I have all the tools.”

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

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

“Respect everybody, fear nobody.”

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

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

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

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

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

Nikki Hiltz’s Mantras

“I am capable.”

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

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

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

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

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

“I have all the tools.”

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

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

“Respect everybody, fear nobody.”

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

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

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

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

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

There Are Going to Be People Walking:’ A Look at the Grueling Olympic Marathon Course

Getting to run by all those historic spots requires some epic climbs and descents.The final weekend of the 2024 Paris Olympics will host back-to-back days of thrilling marathons. These prestigious races, set against the backdrop of two of France’s most iconic landscapes—Paris and Versailles—will weave through a tapestry of history, culture, and breathtaking scenery. They begin on August 10 with the men’s race, and then, in a nod to the 40th anniversary of the first women’s Olympic Marathon in Los Angeles, the Paris Olympics will conclude on August 11 with the women’s race for the first time in history.

Here are some of the key details you’ll want to know:

What sites will the runners pass?

It’s not a bad way to tour the area, and it’s quite different than the Paris Marathon that is held each April. Athletes will find themselves tracing a route that dances through nine arrondissements (neighborhoods) of Paris along the banks of the Seine. The runners will begin at the Hôtel de Ville, or city hall, and then pass landmarks such as the Palais Garnier opera house, Place Vendôme, the Louvre museum, and past the Trocadéro. 

Next, they will leave the city to run through historic French towns, including Sevres, on their way to Versailles. The return to the city is a different route and will take them through the Forêt Domaniale de Meudon, a forest. When back in the city, they will be on the Left Bank and run past the Eiffel Tower as well as Parisian neighborhoods. The race ends at the Esplanade des Invalides, in which Napoleon is buried.

This route is based on significant French history. In October 1789, between 6,000 and 7,000 Parisian women, joined by men, marched from the Hôtel de Ville through the city to Versailles. It was because of that march that Louis XVI agreed to ratify the Universal Declaration of the Rights of Man and Citizens. The marathoners are symbolically running in their footsteps. 

How tough is the course?

Unlike some more recent Olympics and U.S. Marathon Trials races, this course isn’t a circuit of repeated loops. Instead, it’s a full loop starting in Paris and loops down to Versailles outside of the city. 

While the elevation profile for the first nine miles looks fairly tame, once the runners are past the halfway mark the landscape changes. The most notable course feature is the three uphill stretches—they’re incredibly steep and very long. 

The first big hill comes just before the 10-mile mark, and it climbs at a 4 percent grade, which is roughly the same as Boston’s famed Newton hills. The difference with the Paris version is that it ascends for about 1.25 miles before it levels off for a bit. (Boston’s longest hill is less than half a mile, according to Sean Hartnett, emeritus professor of geography at the University of Wisconsin-Eau Claire, who specializes in marathon routes and other running competitions.)

The next hill at the 12-mile mark is at 5 percent, steeper than anything on the Boston course and 900 meters long. But those two are just appetizers for the real challenge. That hits just after the 18-mile mark. 

Runners will have to climb for 600 meters, at an average grade of 10.5 percent. Yes, picture putting your treadmill at 10 percent and trying to run up it at marathon pace. Hartnett calls it a “doozy” and struggles to find courses to compare it to. The Bix 7 in Davenport, Iowa, perhaps? Then he gives up. “It’s unlike anything in any competitive road marathon,” he said. (You can view a detailed description of the 15K-33K section as mapped by Hartnett here.)

In total, the route will include 1,430 feet of elevation gain. Possibly more challenging is the 1,437 feet of descent. The make-or-break point for the route might be just after that final brutal uphill, when they are bombing downhill—at some points at a gradient of 13.5 percent. Runners will have to be efficient going down, without pounding so much they trash their quads before the final flat stretch before the finish. To put the course into some more perspective, the World Marathon Majors that are considered the hilliest—Boston and New York City—each have an elevation gain of a little over 800 total feet. And for one final nugget, the average grade of the Mount Washington Auto Road Race is 12 percent. The course record for that 7.4-miler is at around 8:00 pace. 

This course will make the fastest marathoners in the world look almost human at times.

How do the marathoners feel about the course?

Pat Tiernan, an Olympian for Australia who is running the marathon, made two trips to Paris from his training base with Puma in North Carolina to examine the course. His first trip, in early April, was just to get a feel for the course. The second, in late May, was to train on it. 

“The first thing you notice,” Tiernan said in a phone call with Runner’s World, “is that it’s going to be a brutal course. There are going to be people walking.” 

If you look closely at the official Strava route, you can spot some U.S. Olympic marathoners on the leaderboards of the course’s toughest segments.

On April 10, U.S. team member Clayton Young did a 12.80-mile run on the hilliest section of the course, where he “pushed the uphills, chilled the downhills.” During the steepest climb—right before the mile 18 split—Young tackled a .44-mile segment in 3:09, giving him a modest average pace (for a world-class marathoner) of 7:01 per mile. But if you look at Strava’s “grade adjusted pace,” which factors in elevation, that 7:01 converts to 5:03 mile pace. His average heart rate was 179 beats per minute.

Dakotah Lindwurm, a U.S. team member for the women, also previewed the course in April in a run she called, “Tour de La Olympic hills ?].” She racked up an impressive 16 “course records” during her 10.87-mile workout, and on the same steep segment that Young ran, she averaged 7:43 pace with a grade-adjusted pace of 5:21 per mile. 

Emily Sisson, the U.S. record holder in the marathon, has been training for both the hills and the flats. “We’ve been doing a lot of stuff on hills, because [we] want to come out of the hills into the last 10K feeling good,” she says. “That’s also why you don’t want to slack on 10K work, because it could be quite fast at the end. So kind of trying to do it all.” 

Tiernan agreed with Sisson on the unique challenge. If marathoners go too hard through the hills, they could struggle at the end, he said. If they go too easy through the hills and subsequent descents, they might be out of touch by the final 10K. He said the Paris course is as “if you were to do a 10K road race, then go and run a hard 10K hill cross country course, then a 10K road race.” 

If nothing else, it could make for some surprises on the podium.

When exactly are the races?

The men’s event happens on Saturday, August 10. If you want to watch live, get your favorite espresso ready. The event begins at 2 a.m. ET/11 p.m. PT in the U.S. The following day for the women’s race, the 2024 Paris Olympics fully conclude in honor of the 40th anniversary of the first women’s Olympic marathon event, won by Joan Benoit-Samuelson. The start time is also at 2 a.m. ET/11 p.m. PT.

Who are the major names in each race?

Both races are packed with star power in the form of returning Olympic champions, world record holders, and World Marathon Majors winners. The biggest storyline in the men’s race is whether Eliud Kipchoge, the two-time Olympic marathon gold medalist who many consider to be the greatest of all time, will be able to retain his crown in what may be his final Olympics at age 39.

The women’s event is even more stacked and should make for quite the event to cap off the 2024 Olympics. Newly ratified world record holder Tigist Assefa of Ethiopia will have to match speed and strategy against the likes of Hellen Obiri and Peres Jepchirchir of Kenya and the Netherlands’s Sifan Hassan, who is running the marathon after racing in the 5,000 and 10,000 meters on the track. 

Men’s Marathon Contenders

Eliud Kipchoge, Kenya (2:01:09)

Kenenisa Bekele, Ethiopia (2:01:41) 

Benson Kipruto, Kenya (2:02:16)

Tamirat Tola, Ethiopia (2:03:39)

Conner Mantz, USA (2:07:47)

Clayton Young, USA (2:08:00)

Women’s Marathon Contenders

Tigist Assefa, Ethiopia (2:11:53)

Sifan Hassan, Netherlands (2:13:44)

Peres Jepchirchir, Kenya (2:16:16)

Emily Sisson, USA (2:18:29)

Hellen Obiri, Kenya (2:21:38)

Rose Chelimo, Bahrain (2:22:51)

Fiona O’Keeffe, USA (2:22:10)

Sharon Lokedi, Kenya (2:22:45)

Did you know there is a mass participation race?

If not, now you do. It’s called the Marathon Pour Tous, and we’re pretty jealous we can’t run this one. There will be a full marathon and a 10K on the same route as the Olympic marathon on the evening of August 10. Yes, a night race in the City of Lights. More than 20,000 participants are expected for each event.

JULIEN ALFRED SHOCKS SHA’CARRI RICHARDSON TO WIN WOMEN’S 100M GOLD

As Julien Alfred powered past the finish line, the new Paris 2024 women's 100m Olympicchampion screamed with joy and pointed to the crowd before bursting into tears.

In the blink of an eye, the three-time NCAA champion had pulled off a stunning victory in the Stade de France, beating pre-race favourite Sha’Carri Richardson to gold in 10.72 seconds and giving Saint Lucia its first Olympic medal in the history of the Games.

Alfred was overwhelmed with emotion after her victory as she dedicated the win to her late father who died 11 years ago:

"Most importantly, God, my coach, and lastly, my dad, who believed that I could do it," she answered when asked who she dedicated her victory to. "He passed away in 2013, and now he couldn’t get to see me on the biggest stage of my career. But he’ll always be so boastful of his daughter being an Olympian."

The USA's Richardson claimed silver in 10.87 while her compatriot Melissa Jefferson took bronze in 10.92, representing the first time American runners have won two medals in the event since Atlanta 1996.

Montenegrin Olympian runs 100m on broken foot to honor late father

Montenegro's Darko Pešić broke his foot two days ago, but he did not let that stop him from competing in the men's 100m.

Two days before his Olympic debut, Montenegrin athlete Darko Pešić broke his foot during a training session. Despite doctors and the Montenegro Olympic Committee advising him not to compete, Pešić decided to honour his late father by lining up in the men’s 100m prelims.

Pešić spent the last two days in a walking boot, removed the cast and took to the blocks in the men’s 100m prelims, running 11.85 seconds on a broken foot.

“The 100m was not for me; it was for my father, who passed away four years ago and paved the way for me in this sport,” Pešić told Canadian Running in a post-race interview. “When I crossed the line, it meant everything to me. Because of him, I am the man I am today.”

Primarily a decathlete, Pešić does not usually compete in the men’s 100m. He was given a spot via the World Athletics universal spot program, which aims to ensure broader global representation by allowing athletes from countries with less-developed sports programs to participate in the Olympics.

The 31-year-old explained he sustained the injury on Thursday while doing a plyometric workout (jumping exercises). “I went to the medics in the village, and they gave me a walking boot,” Pešić said. “The doctors said I would not be able to run for six weeks.”

His country advised him not to compete and risk the rest of his career due to the seriousness of the injury, but Pešić said he couldn’t give up.

“The time or place did not matter,” Pešić said. “Even if I walked the 100m, I still would’ve enjoyed it. Being an Olympian means more than anything.”

Pešić hopes to return to the decathlon once he recovers, with aspirations to compete next year at the Götzis Hypomeeting in Austria and the 2025 World Championships.

Athletics events at the Paris 2024 Olympic Games are taking place from Aug. 1-11. Today’s coverage is brought to you by Canadian Running and New Balance Canada. Follow us on Twitter on Instagram for all things Team Canada and up-to-date exclusive news and content.

Marathoner runs 100m for the first time at Paris Olympics

Until today in Paris, Sharon Firisua of the Solomon Islands had never run a 100m race.

Of the 87 athletes in the women’s 100m at the Paris 2024 Olympics, Sharon Firisua of the Solomon Islands stood out for one specific reason. She was the only athlete who had never run a 100m race before the 2024 Paris Olympic Games.

On Friday morning in the women’s 100m prelims, Firisua quickly fell behind out of the blocks, finishing last and nearly three seconds behind the first-place finisher, with a time of 14.31 seconds.

The 30-year-old marathon runner from the small Oceanic nation previously competed at the Tokyo Olympic Games in the women’s marathon, finishing 72nd out of 73 entrants with a time of 3:02:10.

You might be wondering how Firisua qualified for the Games despite never having raced this distance. She was granted a universal spot for the women’s 100m via the Solomon Islands Athletic Federation. Universal spots at the Olympics ensure broader global representation by allowing athletes from countries with less-developed sports programs to participate and become Olympians.

Firisua is one of two athletes from her nation at the Paris Olympics, the other being women’s 50m freestyle swimmer Isabella Millar.

Despite her lack of sprinting experience, Firisua is a celebrated athlete in her homeland. She has won five gold medals at the Pacific Games–in the 5,000m, 10,000m and half-marathon events–and is a six-time medallist at the Oceania Championships, with four golds. In 2013, she was named her country’s sportswoman of the year.

Athletics events at the Paris 2024 Olympic Games are taking place from Aug. 1-11. Today’s coverage is brought to you by Canadian Running and New Balance Canada. Follow us on Twitter on Instagram for all things Team Canada and up-to-date exclusive news and content.

Team USA destroys mixed 4×400 world record in heats

On the opening day of track and field at the Paris Olympics, the U.S. has already set the stage for the incredible performances to be expected over the next week. Team USA’s mixed 4x400m relay knocked down the first world record of the competition on Aug. 2–in heats. The squad demolished their own previous world by more than a second–clocking 3:07.41.

Vernon Norwood, Shamier Little, Bryce Deadmon and Kaylyn Brown were tasked with securing a top three finish in their heat in the relay. They went above and beyond to take down the country’s previous world record in the event, 3:08.80, set at the 2023 World Championships in Budapest.

Team USA won the entire round by more than three seconds, with France as the next-fastest team, finishing in 3:10.60 in front of their home crowd. Four other teams in the heat achieved new national records.

“I’ve gotten quite a few practices in over the last few days and we’ve just gotten better,” Shamier Little told media after running the second leg for the Americans. “We’ve got great chemistry.” Both of the next-fastest qualifying times for the final came from their heat.

The mixed 4x400m relay final will take place on Aug. 3 at 2:55 p.m. ET.

Athletics events at the Paris 2024 Olympic Games are taking place from Aug. 1-11. Today’s coverage is brought to you by Canadian Running and New Balance Canada. Follow us on Twitter on Instagram for all things Team Canada and up-to-date exclusive news and content.

History maker: USA’s Grant Fisher takes bronze in men’s 10,000m at Paris Olympics

Grant Fisher joined Lewis Tewanima (1912), Billy Mills (1964) and Galen Rupp (2012) as the only American men to medal in the 10,000m at the Olympics, winning bronze in a close final on Friday night at the Stade de France.

Fisher was narrowly pipped to the line by Ethiopa’s Berihu Aregawi, who picked up the silver in a photo-finish.

There were also strong efforts from Americans Nico Young (26:58.11) and William Kincaid (27:29.40), who finished 12th and 16th. But it was Fisher who made US history. In a cool night in Paris, he ran his best time of the season, clocking in at 26 minutes, 43.46 seconds. Aregawi ran a 26:43.44.

“I’ve been close to the medals before,” Fisher said. “But I haven’t gotten one until today.”

Fisher’s bronze marked the first US medal in track and field at the Paris Games.

“So many things have to go right to get on the podium,” said Fisher, who finished fifth in the 10,000m in Tokyo. “I’m happy that they did.”

After stumbling with about nine laps to go, Fisher surged back to reach the lead group heading into the final laps. Whether or not the American could hold on for a medal was a question, but who would take home the gold was never in doubt.

Joshua Cheptegei of Uganda took the lead with a little more than a lap left in a masterpiece of a 10,000m final to win in an Olympic-record 26:43.14 seconds in front of a roaring crowd on an electric opening night for track at the Paris Games.The world record-holder raced in the middle of a strung-out pack for most of the 25 laps on the calm. Then he took off around the curve and held the lead over the final 500 meters against a crowd of Ethiopians who set a blistering pace all night.This was Cheptegei’s season opener on the track this season – his only race at this distance was a 26:53 run in a cross-country road race earlier this season.

He looked in peak form, turning a race being controlled by Aregawi and his Ethiopian teammates, who strung out the pack early and took turns in the lead, into a celebration for Uganda, which captured its first gold in the 112-year history of this race at the Olympics.The win earned Cheptegei $50,000 – a new prize for Olympic track this year – and a chance to ring the bell at the end of the stadium that is reserved only for newly crowned Olympic champions.

Cheptegei adds this to the silver medal he won in Tokyo and the world titles he took in 2019, 2022 and 2023.“Now, my collection is complete,” he said. “I was the world champion. Now, I win the Olympic title. I’m so excited.”

Paris 2024: Sobbing Mozambique sprinter the latest victim of the cruelest rule in sports

PARIS — Hands on his head, tears in his eyes, Mozambique sprinter Steven Sabino walked off Stade de France’s distinctive purple track and disappeared down a tunnel.

The 18-year-old could scarcely believe that he would fly back from the Olympics without even getting to compete.

Only moments earlier, Sabino was at the start line for the second heat of the men’s 100 meters prelims, but he sprang out of the blocks before the starting gun sounded. Track officials ruled that he false started and showed him a red card indicating that he had been disqualified.

“We went into a set position and I heard a bang,” Sabino said between sobs 10 minutes later. “I don’t know where it came from. Probably the pole vault. I don’t know. I heard a bang, the kind of bang that you hear when the electronic gun goes off.”

Sabino briefly pleaded his case to track official Vadim Nigmatov, pointing to his ears to indicate what he’d heard. He said that he asked to run the race under protest, but Nigmatov and the other officials refused.

“They didn’t even hear what I had to say,” Sabino said. “I sacrificed everything for this.”

Sabino’s plight is the latest reminder that track and field’s zero-tolerance false start policy might be the cruelest, most unforgiving rule in sports. It’s more sudden than a sixth foul in the NBA Finals, more damaging than a red card at the World Cup and more common than an unsigned scorecard at one of golf's majors. It has induced tantrums from otherwise mature adults and waylaid some of the legends of the sport — even the great Usain Bolt.

Only an hour after Sabino's false start, the rule took out another runner. Great Britain's Jeremiah Azu false-started in his round 1 heat and also was disqualified without getting to run.

Azu, like Sabino, said he "heard something and just reacted." He planned to appeal his disqualification in hopes of being granted a chance to run by himself and try to qualify for the Sunday's semifinal on time.

"Right now, I'm acting as if I'm running again," he said

International track and field’s governing body went to a zero-tolerance false start policy over a decade ago out of a desire to streamline the sport and eliminate gamesmanship.

Under the old rules, sprinters or hurdlers notorious for slow reaction times would attempt to gain an edge by guessing when the starting pistol would fire, knowing the penalty would be charged to the field rather than to themselves. The multiple false starts slowed down meets and made it difficult for TV networks working within a specific time slot.

6 Different Kinds of Salt and How to Use Them

For such a basic ingredient, there is variety.

SALT IS ONE of the most commonly used ingredients in the kitchen. And, if you've restocked your supply anytime recently, you might have noticed that there are a few more options beyond a classic shaker of Morton's nowadays. It leaves you to wonder: Are certain kinds of salt healthier than others?

We spoke with Amelia Sherry, M.P.H., R.D., to find out what makes salts different, if some are healthier than others, and how much is too much.

What is salt?

Salt is a mineral composed of sodium chloride, used in foods for flavor, baking, and curing purposes.

"The biggest differences are in size, shape, and texture (of the crystals) which really impacts seasoning and flavors in your food," says Sherry. “Larger granules are less salty, similar to table salt, which has tinier granules. Smaller granules offer a saltier flavor, and there are also salts that are more crunchy and harder."

The differences depend on from where the salt is from, how it's prepared, and its mineral content. While these factors don't affect the nutritional value of salt, they can change the flavor.

Are some salts healthier than others?

There's not much of a difference.

“I don't think there is one that's superior to another. The best one is the one that works for you, while still limiting the amount you consume per day,” Sherry says. There's a misconception that sea salts might be better because they contain naturally occurring minerals like magnesium or potassium, but there's not enough of those nutrients to make a difference in your intake.

How much salt should I have per day?

The amount of salt you should consume per day depends on your specific needs, Sherry says. Although salt is not pure sodium, it is made up of sodium chloride. Too much sodium can be harmful to your health, causing dehydration, high blood pressure, and fluid retention.

Generally, the American Heart Association recommends consuming no more than 2,300 milligrams of sodium per day. (Though the amount also depends on how much you exercise, how much potassium you eat, and if you have any heart conditions.) “If you're avoiding sodium in your diet or eating a low-sodium diet, half a teaspoon may be acceptable per day. For most of us, [salt intake may be lower] because we get sodium from other foods," she says.

And, let's be real: most prepared and processed foods have salt in them. (Even your protein powder has salt in it.) If you're consuming a good amount of processed foods, Sherry suggests limiting to about a quarter teaspoon of salt a day.

1

Table Salt

Regular table salt is a staple in many kitchens. It is very fine, almost powder-like, and highly concentrated. Table salt is usually refined to remove impurities and often has iodine added, which helps regulate thyroid hormones.

“It's important to note that iodized table salt is a significant source of iodine. This is crucial to keep in mind if you're avoiding iodized foods like seafood, dairy, and eggs,” which your doctor might recommend if you have thyroid issues, Sherry says.

Use table salt sparingly, as it packs a lot of flavor in a small amount.

2

Flaky Salt

Flaky salt has flat, larger crystals and a coarser texture than traditional table salt. These flakes are less salty due to their larger volume and are perfect as a finishing touch on chocolate chip cookies, avocado toast, and a fried egg.

3

Sea Salt

Derived from evaporated seawater, sea salt comes in many varieties and origins. The most common are Celtic sea salt, Fleur de Sel from the French sea, and Hawaiian sea salt. Sea salt is less refined than conventional table salt, with retaining traces of minerals and electrolytes like iron, zinc, magnesium, and potassium, which alters the flavor.

4

Pink Himalayan Salt

Mined from the Khewra Salt Mine in Pakistan, Pink Himalayan salt is often thought to be healthier due to its mineral content—but that's not true. The additional mineral content is so minimal that it doesn't really change its nutritional value.

Himalayan salt is often used as a finishing salt in sauces, marinades, or to enhance dishes.

5

Black Salt

Black salt gets its color from high-temperature kiln heating of pink Himalayan salt. It has a distinctive strong, pungent flavor reminiscent of eggs, making it a popular choice in dishes like tofu scrambles.

6

Seasoned Salts

These blends combine herbs and spices with salt, perfect for barbecue rubs, chicken, salad dressings, and snacks like popcorn.

Olympic Track and Field Stars Are Wearing Luxury Watches. Why?

IN TRACK AND FIELD, tenths (and even hundredths) of a second can make or break a race. Performance depends on extremely precise measurements and time rules all. So it makes sense that luxury watch brands would look to those athletes as natural billboards, placing their timepieces on the wrists of some of the sport's top performers.

When Noah Lyles, the fastest man in the world, settled into the blocks for the 200-meter finals at the U.S. Olympic Trials in June, 4.5 million viewers tuning in via NBC and Peacock could see the glint of the sun off what appeared to be a $50,000 Omega watch.

Wearing this type of timepiece during a 19.53-second sprint is clearly a flex, since “there’s no performance reason for [these athletes] to wear luxury watches,” explains Aaron Rapf, the founder and CEO of Advantage Sports Marketing Group, a sports agency that connects brands with athletes.

Runners are no stranger to pricy performance watches (a high-end Garmin can cost upwards of $900), and luxury watch companies are increasingly aligned with elite runners to “connect their company values to the sports landscape—which is one of the last bastions of true culture,” he adds. “If you want to be in a moment where you attract millions of people’s eyeballs at one time, it’s sports.”

These race day cameos are part of a more subtle approach to marketing, says Pierre-Loïc Assayag, CEO and co-founder of Traackr, an influencer marketing software company. “In the past, luxury brands were more focused on the product and the luxury associated with that product,” he says. “Now, these companies are taking the top athletes and putting them in front of their target audience, or one close to it, to demonstrate by proximity that ‘we are the precision brand’ or ‘we are the endurance brand.”

The kind of maneuvering uses a third party—one that’s fast, flashy, and accomplishing amazing feats—to craft an image the brand wants audiences to respond to. And by choosing athletes as brand champions, companies deftly align themselves with the hallmarks of high performance: precision, prestige, innovation, exclusivity, heritage, and craftsmanship.

In the past, those buzzwords were more likely to call to mind country club-esque activities (think: tennis or horseback riding) or auto racing, where the traditional consumer has been very upper class, living a high-cost lifestyle. But as culture skews more towards sport, health, and wellness, leaning into the popularity of running opens companies up to a new class of consumers, says Jessica Quillan, a luxury fashion brand and content strategist. “Track and field seems more accessible, because even though these athletes are performing at a super elevated level, anyone can go out and run,” she explains.

By association, watches become a more accessible form of wearable luxury. You may not wear one to train or on race day like the elite, sponsored atheltes, but a sporty aesthetic can translate into your everyday life; post-run, you can still swap your COROS smartwatch for a sleek, sporty timepiece from a brand like Omega (which happens to sponsor the Diamond League, an annual series of pro track and field competitions). And though you may not be ready to buy a five-figure watch now, these companies are playing the long game; by connecting themselves with major players in sport, they’re hoping to build brand recognition and loyalty among potential future customers.

The Watch Brands Olympic Runners Are Wearing

For those looking to upgrade their Garmin—now or as a future reward for finally achieving that personal best—these are a few of the luxury watches your favorite track and field stars have been sporting.

Two-time Olympic gold medalist Sydney McLaughlin-Levrone, who will represent Team USA in Paris again after breaking her own World Record in the 400-meter hurdles in June, has been sponsored by Tag Heuer since 2021.

Tag Heuer is often considered the Cadillac of luxury watches, and McLaughlin-Levrone’s preferred watch, the Connected Calibre E4, is closest to the average runner’s GPS smartwatch: It operates on Wear OS by Google; has a 1.28-inch AMOLED display with crisp resolution; houses a heart rate sensor, barometer, and compass; and holds a 24-hour charge, including a one-hour sports session. The basic model, which includes a rubber strap, starts at $1,250.

Olympic bronze medalist Josh Kerr is a double World Champion—in the 1,500-meter and 3,000-meter—which made him a natural representative for Swiss watch brand Longines, the official partner and timekeeper of the 2022 Commonwealth Games in Birmingham. Kerr, who is not currently working with Longines, recently ran a 3:45.34 in the Bowerman Mile, a historic and prestigious race held annually at the Prefontaine Classic in Eugene, OR, to set a new world-leading time in the event and a new British record. Back in 2022, Kerr wore the-limited edition HydroConquest XXII Commonwealth Games, a sporty steel dive watch with an automatic caliber, or engine, one-directional ceramic bezel, luminescent indices and hands, and an anti-reflective coating for crystal clear readability in any situation.

In addition to their Paris 2024 partnership, Omega is the official sponsor of the Diamond League (an annual series of elite track and field competitions) and counts Noah Lyles—one of the biggest personalities in track and field—as an ambassador. Lyles, who earned a bronze medal in the 200-meter race at the 2020 Tokyo Games and has his sights on breaking Usain Bolt’s records in the 100- and 200-meter races, wears Omega’s iconic Speedmaster Moonphase.

This style was introduced in the 1980s, but the latest model—an oversized, steel-on-steel timepiece—was the first to earn a Master Chronometer certification thanks to a self-winding engine designed to withstand temperature fluctuations, water immersion, and electromagnetic frequencies. The timepiece can also hold up to the shock that comes with covering 100 meters in less than 10 seconds (when it's on Lyles's wrist, at least).

Sprinter Dina Asher-Smith is the fastest British woman on record, with two Olympic bronze medals from the 4 x 100-meter relay to her name. She’s also no stranger to luxury partnerships, having previously modeled for Louis Vuitton, Valentino, and Off-White, and has been working with Hublot since 2018. Asher-Smith has promoted a variation on Hublot’s flagship model, the Big Bang One Click, which starts at $14,200.

Its smaller face was designed for slimmer wrists, and uses the brand’s patented “One Click” fastening system so wearers can swap out the straps for other colors or materials. The sporty, semi-skeletonized hands balance out flashiness of the diamonds on the bezel, and a self-winding caliber packs plenty of power into the compact timepiece.

Ahead of what she says will be her final Olympic Games, Jamaican sprinter Shelly-Ann Fraser-Pryce—the most decorated athlete in 100-meter history—announced a partnership with Richard Mille. Fraser-Pryce wears the RM 07-04 Automatic Sport, the first women’s sports watch from the McLaren of watch brands, which retails at $185,000 (it’s the same watch Nafi Thiam, a double Olympic champion from Belgium, wore while setting a new pentathlon world record in 2023). The skeletonized aesthetic is housed in a compact case with rigid finishings for shock-resistance, and the button on the side allows the wearer to switch between winding, neutral, and time setting modes for the crown. While it would be nearly impossible to read during a race, at 36 grams it’s lighter than most standard running watches.

"It’s all about seeing what I can do" – 74 runners cross the finish line after tackling temperatures over 100F in Death Valley ultra

The race is frequently billed as the world's toughest foot race

What is the toughest race in the world? If you're a trail runner, the obscure Barkley Marathons probably comes to mind with its overgrown terrain and mind-boggling 54,200 feet of accumulated vert. But for those whose preferred mode of transport is road running shoes? There's nothing quite like the Badwater 135 which wrapped up yesterday morning in typically grueling conditions.

An impressive 74 runners out of 97 hopefuls who took off from the starting line in Death Valley National Park had crossed the finish line Wednesday morning after running through daytime temperatures as high as 120 degrees Fahrenheit (48.8C) and nighttime lows above 100F (37.7C). A recent heat wave sweeping the western states has been blamed for several deaths in National Parks including one in Death Valley on July 6 when a motorcyclist succumbed to heatstroke.

In addition to extreme heat, these hardy runners encountered higher humidity than normal as they set off during a light rainstorm. The course took them from Badwater Basin, the lowest point in North America, to the trailhead of Mount Whitney at 8,300 feet and over three mountain ranges with a total elevation gain of 14,600 feet. 

“For me it’s all about seeing what I can do, you know, testing my own limits, seeing how well I can do these extreme things,” Alabam runner Jessica Jones tells the Associated Press.

In the end, it was Colorado runner Shaun Burke, 37, of Durango who took first place in the men’s division with a time of 23:29:00 while 52-year-old Line Caliskaner of Norway led the women’s division, at 27:36:27 and finished second overall. We're willing to bet these runners had done some serious heat training and had some well-rehearsed hydration strategies in place to survive this course.

Race organizers do not provide aid stations or support during the race, which has been an annual event since 1987. To date, there have been no fatalities at the Badwater 135.

One of the World’s Best Ultra Trail Runs Gets Better

With new distances and the chance to compete in the Canadian Trail Running Championships, Québec Mega Trail gives runners more ways than ever to experience the Québec outdoors in 2025What makes a world-class trail running event? Amazing scenery, a challenging course, a supportive community, and opportunities for runners of all levels. Québec Mega Trail checks all the boxes.

You have the intensely green landscape near the St. Lawrence River, the epic singletrack through the Laurentian Mountains, and the beautiful region of Charlevoix. You have the cheers and smiles of spectators at the base of Mont-Sainte-Anne. And you have a wide variety of distances at the QMT race series, making it possible for runners of all levels to be pushed by the terrain and supported by the local community, culminating in an unforgettable experience. Here’s what’s new for 2025.First, the iconic Québec Mega Trail 100-miler—historically the longest event offered at QMT—will be replaced by a 135-kilometer race, which is approximately 84 miles. The new course will have a higher distance-to-elevation ratio, with 6,000 meters of cumulative altitude gain. The additional climbing will take runners from the starting point in the quaint town of Baie-Saint-Paul, on the northern shore of the St. Lawrence River, to Mont-Sainte-Anne, a ski mountain situated within the Laurentian Mountains.

“The idea is to get the most out of our trails,” says Jean Fortier, general director and founder of Québec Mega Trail. “Taking into account the opinions of athletes and after consulting our large community, we decided to shorten the legendary 100-miler to make it even more competitive. Ultimately, it is the runners who will tell us if we made the right choice.” This change will help increase participation, as the 135K distance is attainable for a larger group of skilled runners.Since its debut in 2012, QMT has attracted accomplished trail runners from around the world. It is recognized as one of the most beautiful—and most difficult—trail races in Canada, crossing through the Charlevoix and Côte-de-Beaupré regions of Québec to Mont-Sainte-Anne. The terrain is extremely technical, with many exposed mountain passages and singletrack winding through dense forests.

In addition to the new 135K race, the 2025 QMT will host 50K and 80K events of the Canadian Trail Running Championships, which include classic up-and-down races and trail ultramarathons, providing opportunities for runners to measure themselves against trail running’s best athletes. Additional distances ranging from a 1K kids’ run to a 110K will continue to be offered.In 2024, Québec Mega Trail joined the World Trail Majors (WTM), a ten-race global running series. Despite joining an international stage, Fortier says the weekend of trail running continues to be rooted in the richness of Québec’s mountains, forests, and community.

“With our presence within the WTM, we are of course noticing more and more international athletes interested in QMT,” Fortier says. “We will have a very good elite lineup on our trails in 2025, and there will certainly be fierce battles to watch closely.”In the final QMT 100-mile race, Anne Champagne broke the women’s course record with her finish in 24:28:27, and Jean-François Cauchon took the men’s course record by 25 minutes, crossing the finish line in 19:01:28.

Québec Mega Trail’s 2025 races are set for June 3–6. Early-bird pricing is offered in limited quantities with rates discounted up to 25 percent. Learn more, sign up to volunteer, and register here.

QMT is a legendary ultra trail race, renowned as one of the most beautiful and one of the hardest in Canada. More than 3,500 racers meet there every year. Founded in 2012, Québec Mega Trail actively promotes trail running while being a reference in terms of safety, sustainable development, and constant innovations.

New 10,000m Olympic Record in maybe one of the best 10000m ever

In what could be argued as the most gruelling track race of the Olympic Games, the 10,000m, it was an epic battle in the men’s final, as the reigning Olympic champion, reigning world champion and current world record holder were all in the lineup at the Stade de France to battle for the coveted Olympic gold medal.

Taking the fastest 10,000m race in the history of the Olympic Games was Uganda’s world record holder, Joshua Cheptegei, in a time of 26:43.14.

The pool was incredibly fast, with the first 13 finishers all coming in under the previous Olympic record, that before Friday night had held true since 2008.

Ethiopia’s Berihu Aregawi took the silver medal just 0.3 seconds behind Cheptegei, with USA’s Grant Fisher taking the bronze medal, 0.02 behind silver.

Reigning Olympic champion Selemon Baregaof Ethiopia took seventh place in 26:44.48.

More: Joshua Cheptegei of Uganda took the lead with a little more than a lap left in a masterpiece of a 10,000-meter race to finish in an Olympic-record 26 minutes, 43.14 seconds in front of a roaring crowd on an electric opening night at the track. 

The world-record holder raced in the middle of a strung-out pack for most of the 25 laps on the calm, cool evening at the Stade de France. 

Then he took off, and held the lead over the final 500 meters against a crowd of Ethiopians who set a blistering pace all night. 

Ethiopian Berihu Aregawi beat American Grant Fisher in a sprint to the line for silver. 

Fisher’s bronze medal marked the first for the U.S. in the longest race at the Olympic track since Galen Rupp took silver in 2012.

Three hill sprint workouts that beat the heat

These hill sprint sessions pack a powerful punch in a short amount of time.

Hill sprints are a perfect summer workout because they pack a powerful punch in a short amount of time, meaning you don’t have to spend hours in the heat to see significant gains. We have three workouts to get you started.

These high-intensity sessions build both strength and speed, improve running economy and add a refreshing change to your regular routine.

1.-The classic

For this workout, find a hill with a moderate incline—it should be challenging, but one that you can sustain a fast pace on for at least 30 seconds.

Warm up with 10 minutes of easy running.

Sprint uphill for 20-30 seconds at a medium-high intensity—slightly under your maximum effort.

Walk or jog back down for recovery (1-2 minutes).

Repeat 6-8 times.

Cool down with 10 minutes of easy running.

2.- Perfect pyramid

Warm up with 10 minutes of easy running.

Sprint uphill for 15 seconds, walk or jog down for recovery.

Sprint uphill for 30 seconds, walk or jog down for recovery.

Sprint uphill for 45 seconds, walk or jog down for recovery.

Sprint uphill for 60 seconds, walk or jog down for recovery.

Reverse the order: 60, 45, 30, 15 seconds, walking or running slowly down for recovery in between.

Cool down with 10 minutes of easy running.

3.-Short and steep

Find a hill with a steep incline for this workout—one that you can still run up, but only for a short stretch.

Warm up with 10 minutes of easy running, followed by some dynamic stretches.

Sprint uphill for 10-15 seconds at maximum effort.

Walk or jog back down for recovery (1-2 minutes).

Repeat 8-10 times.

Cool down with 10 minutes of easy running.

Forget about your flat-pace goals when tackling these hill sprints. Running uphill will naturally slow you down, and warm weather adds an extra challenge. But don’t worry—you’re still getting an incredible workout that will lead to better overall performance.

Timothy Cheruiyot reveals tactical precision in 1500m race to Paris semis

Timothy Cheruiyot strategically advanced to the men's 1500m semifinals at the Paris Olympics and was joined by fellow Kenyans Brian Komen and Reynold Cheruiyot.

Tokyo Olympics silver medalist and former world champion Timothy Cheruiyot has reacted to his performance in the men's 1500m heats at the Paris Olympic Games.

Cheruiyot, who recently returned to competition after a nine-month injury hiatus, secured his spot in the semifinals despite stiff competition and a highly tactical race.

Competing in the second heat, Cheruiyot finished with a time of 3:35.39, placing fifth in a race that was won by Ethiopia's Ermias Girma, who posted a time of 3:35.21.

Despite not leading the pack,Cheruiyot's strategy was carefully planned to ensure his advancement without peaking too soon.

“Our heat was the fastest and it was also a tactical one compared with the other two. I didn’t want to kick early and also I ensured that I’m not far behind the leading pack. Everyone is keeping his cards close to his chest ahead of the semis and the final and that’s why the results are not surprising,” said Cheruiyot as per Citizen Digital.

Cheruiyot's strategic patience in the heats reflects his greater ambition to surpass his previous Olympic performance.

After his injury at the World Athletics Championships in Budapest, he spent nine months recovering and recalibrating his approach to racing.

"The injury was a big setback for me but everything is perfect and I believe this year we can go beyond our Tokyo performance," he shared, hinting at his aspirations for the upcoming rounds.

Other Kenyan athletes also showed strong performances in their respective heats.

Brian Komen and Reynold Cheruiyot, both advancing to the semifinals, demonstrated the depth of Kenyan talent in middle-distance running.

Komen clocked 3:36.31 to secure his position behind Josh Kerr of Great Britain, the reigning world champion who finished his heat in 3:35.83, marking a season's best.

Meanwhile, Reynold Cheruiyot, a former World U-20 champion, placed fourth in his heat with a time of 3:37.12, closely following Olympic champion Jakob Ingebrigtsen, who finished third.

The men's 1500m semifinals are eagerly anticipated, with high stakes for all competitors.

Scheduled for Sunday, August 4, at 8:10 pm Kenyan time, the event promises intense competition and strategic racing.

The final is set for Tuesday at 7:50 pm Kenyan time and it will be a pivotal moment for Cheruiyot and his teammates as they aim for Kenya's first men’s 1500m Olympic title since the 2008 Beijing Games.

Will super spikes cause records to fall in Paris?

Recent research confirms that high-tech shoes will give runners a significant boost.

Athletics events kick off Thursday at the Paris Olympics, and many, if not all, track competitors will be sporting super spikes—new generation, high-tech running spikes with carbon plates. Will these shoes power athletes to never-before-seen times? Recent research out of the University of Michigan suggests they will, and by a surprising amount.

A game-changing advantage

The 2021 Tokyo Olympics saw record performances on the track, leading fans and exercise physiologists alike to wonder about the impact of super spikes, which at the time were only accessible to a small group of athletes.

A recent study conducted by St. Edward’s University and the University of Michigan has shed light on the significant role these advanced footwear technologies play in boosting running economy—the efficiency with which the body uses oxygen, which is crucial for athletic performance.

Researchers compared the running economy of athletes wearing super spikes to those in traditional track spikes. The results? A notable two per cent improvement in running economy with super spikes, potentially translating to a one-to-one-and-a-half per cent reduction in race times.

For example, for a runner who completes a 10,000m race in 30 minutes, this enhancement could mean shaving off about 25 seconds—an edge that could make an enormous difference in a close race. (The women’s world record for the outdoor 10,000m race, the longest of the track events, is 28:54.14, set by Kenya’s Beatrice Chebet, and the men’s record, set by Uganda’s Joshua Cheptegei, is 26:11.00.)

Levelling the playing field

Super spikes integrate advanced materials like special foams and carbon-fibre plates, making them lighter, softer and more responsive than traditional track spikes. While controversy surrounds their perceived advantage, with some feeling they offer an unfair edge, most (or all) competitors will be wearing them in Paris, suggesting a levelling of the playing field.

Similar technology has been used in running shoes since 2016, and the study also compared super spikes with new-generation running shoes. Despite weighing more, the high-tech shoes provided a comparable boost in running economy to the super spikes.

Are records destined to be broken in Paris?

With the athletics portion of the Paris Olympics Games kicking off Thursday with the men’s and women’s 20K race walk events, the increased availability and use of super spikes are expected to raise the bar for athletic performances. While not every Olympian had access to these technologies in 2020, their proliferation suggests a new track and field standard.

According to researchers, the greater availability of super spikes could lead to a deeper pool of faster times at the Paris Olympics, setting the stage for record-breaking performances. Tune in and be prepared to be on the the edge of your seat.

Kenya's hopes rest on Daniel Mateiko, Nicholas Kimeli & Bernard Kibet to win 10,000m gold since 1968

Daniel Mateiko, Nicholas Kimeli, and Bernard Kibet will have the pressure to deliver Kenya's gold medal since Naftali Temu's exploits at the 1968 Mexico City Olympics.

The trio of Daniel Mateiko, Nicholas Kimeli and Bernard Kibet are tasked with a daunting task to reclaim Kenya’s 10,000m title once they toe the line at the Stade de France on Friday, August 2.

The men’s race starts at 10:20 p.m. East African Time with the trio taking on one of the strongest fields in history with the main aim to reclaim Naftali Temu’s title won at the 1968 Mexico City Olympics.

Kenyans have had a rough time of winning the gold medal following the emergence of Ethiopians and Ugandans who have dominated the race. Kenenisa Bekele, Mo Farah, Joshua Cheptegei have dominated the global stage with Bekele and Farah winning two titles each.

Selemon Barega won the title at the delayed 2020 Tokyo Olympic Games with Cheptegei and Jacob Kiplimo taking second and third place respectively.

Mateiko made headlines, winning the Prefontaine Classic to secure his slot to the Olympic Games with Kimeli and Kibet finishing second and third respectively. The trio has the much-needed confidence to impress following their training sessions that have been extensive so far.

Mateiko and Kimeli train with Eliud Kipchoge and they certainly draw inspiration from the two-time Olympic champion who will also be chasing his third Olympic title.

However, they will not have an easy task in title reclamation as they go up against very strong opponents. Defending champion Barega will be out to defend his Olympic gold with Cheptegei also in the mix.

Being the world record holder and a three-time world champion, Cheptegei will going for the only title missing in his decorated CV. The Ethiopians have fielded their best, with world leader Yomif Kejelcha and Berihu Aregawi also in the mix. Paris marks the first Olympics for Kejelcha who will have the pressure on him after the world lead.

Cheptegei has raced sparingly, making it difficult to gauge his shape. He will be competing for the first time since end of May when he finished ninth in the 5000m at the Diamond League Meeting in Oslo.

The American duo Grant Fisher and Nico Young have also been entered and they will also be chasing history for the US. Young will b debuting at the Olympics and the race will just be his third 10,000m race on a track.

On his part, Fisher has great experience racing on the global stage and after finishing fifth at the delayed 2020 Tokyo Olympics, he will be out to improve on that.

The Dutch distance specialist has decided to drop the 1,500m to focus on the marathon

After the Dutch Olympic team announced that distance phenom Sifan Hassan was set to become the first athlete in history to attempt four Olympic athletics events, Hassan has decided to drop down to a triple. In 2023, she became the first athlete to medal in the 1,500m, 5,000m, and 10,000m at a single Games, bringing home a bronze (in the 1,500m) and two golds. This year, she will swap out the 1,500 for her newest discipline, the marathon.

Hassan’s third-place finish in the 1,500m at Tokyo 2020, behind Kenya’s Faith Kipyegon and Team GB’s Laura Muir, was the weakest of her three performances. Now, the deep field in the women’s 1,500m in Paris threatens her chances to bring home another medal in the event. Kipyegon (the defending world champion and world record holder) and Australia’s Jessica Hull (the newly crowned 2,000m world record holder), ran the world’s best times in the discipline earlier this month. Muir (the Olympic silver medallist) and Ethiopia’s Gudaf Tsegay (5,000m world record holder) are also medal contenders in the event, adding to the challenge.

Hassan only made her marathon debut in 2023, and followed up her win at the London Marathon by clocking a 2:13:44 (the second-fastest women’s marathon time in history) to win the 2023 Chicago Marathon. With world record holder Tigst Assefa of Ethiopia the sole competitor ranked ahead of her, Hassan stands a much better chance of bringing home a medal in the marathon. (Additionally, the women’s 1,500m final is scheduled for Saturday evening, Aug. 10, which is the night before the marathon–obviously not ideal timing for a strong marathon.)

With three races removed from her Olympic itinerary, Hassan’s new schedule is somewhat less demanding, with her races spaced out by a couple of days each.

Aug. 2: 5,000m, Round 1 – 6:10 p.m. local timeAug. 5: 5,000m, Final – 9:10 p.m.Aug. 9: 10,000m Final – 8:55 p.m.Aug. 11: Marathon – 8:00 a.m.

Olympic ski champion Eileen Gu to tackle Paris 2024 public marathon, adding another challenge to her athletics feats

In the year of a Summer Olympics, we don’t often hear from the stars of a Winter Games.

Yet People’s Republic of China freestyle ski champion Eileen Gu has other plans.

The two-time gold medallist has revealed that she’ll be taking part in the public marathon at Paris 2024 on Saturday, 10 August.

Gu captured the hearts of Chinese fans when she won gold in big air and halfpipe, as well as bronze in slopestyle at Beijing 2022, becoming the youngest gold medallist in freestyle skiing.

Eileen Gu is a model pro

Alongside freestyle skiing, Gu is known for her modelling career, which has seen her front the cover of several publications including Harper’s Bazaar, Elle, and Vogue.

Gu was also an Olympic torchbearer ahead of Paris 2024 as she helped carry the Olympic Torch through Loire Atlantique.

And soon, she’ll be able to add Olympic marathon runner to her long list of accomplishments.

“I have a little secret to share with you,” she told the media earlier this week as she watched Chinese duo Quan Hongchan and Chen Yuxi take gold in the women’s synchronised 10m platform event.

“I will be running a marathon in Paris. It is part of the Olympics marathon, but for the public. It will be my first marathon.”

The three-time Olympic medallist, who switched from representing the USA to China in 2019, went on to reveal that she has only had around three weeks of training so far compared to the recommended 16 weeks for a marathon.

Following in the footsteps of Olympic athletes

For the first time ever, a public marathon, otherwise known as the Mass Participation Marathon, will follow the same route as the official Paris 2024 Olympic marathon, allowing members of the public to push their limits and follow in the footsteps of Olympic athletes.

With 20,024 people set to take part, the marathon will begin at the Hôtel de Ville at 9 p.m. and finish on the Esplanade des Invalides, passing through Paris, Boulogne-Billancourt, Sèvres, Ville d’Avray, Versailles, Viroflay, Chaville, Meudon and Issy-les-Moulineaux.

Olympic champion Donovan Bailey spills his Paris 2024 predictions

The Canadian men's 100m record holder is a huge Olympic fan

Like most Canadian track and field fans, 1996 Olympic champion and former 100m world record holder Donovan Bailey is eagerly awaiting the start of athletics at the Paris Olympics (the sprint events begin Friday). With a deep roster of Canadian athletes making their Olympic debuts or returning for another Games, Bailey has high hopes for breakthrough performances and trips to the podium, and he shared his top picks for the sprint events with us.

The Canadian 100m record holder has bumped watching the Olympics to the very top of his to-do list. Since sprinting runs in his blood, it’s no surprise he’s excited to watch the Canadian men’s and women’s 100m and 4x100m relay performances; he also looks forward to cheering on 2023 world champion Marco Arop as he aims to upgrade his 800m semi-final finish at Tokyo 2020 with a trip to the podium in Paris.

Men’s 100m predictions

The 100m prodigy isn’t certain where he should place his bets for who will take gold in the men’s 100m. He believes the two Jamaicans, Kishane Thompson and Oblique Seville, should be favored, along with the reigning world champion, Noah Lyles. But Bailey suggests not overlooking Team USA’s Fred Kerley and the three Africans (Letsile Tebogo, Akani Simbine and Fernidand Omanyala).

“The match-up is going to be fierce,” Bailey says. Of course, we can expect him to be cheering the loudest for Canada’s Andre De Grasse, Duan Asemota and Aaron Brown.

Women’s 100m favorites

On the women’s side, he agrees that Sha’Carri Richardson is the obvious favorite, on paper. “My sentimental favorite would be Shelly-Ann Fraser-Pryce,” Bailey says. “She’s one of the greatest female sprinters, and one of the greatest ambassadors for our sport. It’s her last Olympics, so it would be great to see her win.”

Bailey expressed the most excitement for Quebec’s Audrey Leduc, even though she will likely have to run two personal bests to get through the 100m rounds. He believes the 25-year-old is still untested, and will face less pressure in Paris than she did at the Canadian Olympic Trials in June.

“She made running fast look so effortless.” Bailey says. “I think she’ll break the Canadian record, and if she puts herself in a good situation, maybe she’ll make the final and shock a lot of people. I think she’s going to do amazing.”

Jepkesho favorite to clinch Sunday's Gold Coast Marathon title

Seoul Marathon's second runner-up Visiline Jepkesho will start as the favorite in the elite women’s race on Sunday during the Gold Coast Marathon on the Eastern Coast of Australia.

Jepkesho is competing in her second marathon this year after finishing third in South Korea with a time of 2:22:52 on March 17.

The 34-year-old also boasts victories from the 2018 Rotterdam Marathon, where she clocked 2:23:47 and the 2016 Paris Marathon (2:25:53).

She also placed third in the 2015 edition of the Paris Marathon clocking 2:24:44 and placed second at the 2017 Istanbul Marathon (2:22:40).

Other top performances include the 2019 Nagoya women’s Marathon (2:22:58) and the 2017 Lille Half Marathon (1:08:12).

The seasoned long-distance runner will face stiff competition from Japan’s Rie Kawauchi and Misato Horie.

Kawauchi boasts titles from the Nagano Marathon (2:33:16) and last year’s Tokushima Marathon (2:33:50).

Horie is the 2016 Gold Coast champion, where she claimed the title in a time of 2:26:40. She also holds a title from the 2022 Osaka Marathon (2:32:10).

Jepkesho will be joined by compatriot Irene Jerobon, the Castellon Marathon runner-up (2:30:51).

She is also the Alpes-Maritimes Nice-Cannes Marathon champion with a time of 2:41:18. Milly Clark, the 2021 Melbourne Marathon champion, will be seeking to make a mark for the host nation.

Clark’s achievements include winning the 2021 Launceston Half Marathon (1:11:09) and securing silver at the 2019 Oceania Marathon (2:28:08) and 2017 Gold Coast Half Marathon (1:11:15).

The men’s field will be spearheaded by 2015 Praha Marathon Champion Felix Kandie.

Organizers termed the men’s race as the strongest in the event’s history with 12 athletes having run sub 2:10 times.

“ Twelve male athletes have sub 2:10 performances. This will be the strongest field to ever jump to the starting gun in the 44-year history of the ASICS Gold Coast Marathon,” the statement from the organizers read.

Kandie is a silver medalist in the 2017 Seoul Marathon (2:06:03) as well as the 2016 edition of the Praha Marathon (2:08:14).

He is a bronze medalist at the 2015 Valencia Marathon (2:07:07) and the 2018 Toronto Waterfront Marathon (2:08:30).

Kandie will be joined by fellow Kenyans Timothy Kattam, the 2023 Milano Marathon silver medalist (2:07:53), Geoffrey Birgen and Kenneth Omulo.

Japan’s Yuki Kawauchi, the 2016 Gold Coast runner-up (2:09:01), will provide formidable competition along with Uganda’s Kibet Soyekwo, the 2013 Dronten Half Marathon champion (1:03:45) and Ethiopia’s Belay Tilahun.

Is mustard the next great fuel for runners?

Do those little yellow packets really help with muscle cramps and energy, or is it just hype?

While I was volunteering at the aid station of a recent local race, several runners came in requesting an unexpected (to me) fuel source—packets of mustard. The condiment more commonly used to spice up your hot dogs and bologna sandwiches is being repurposed by runners, and some athletes swear by it, claiming that mustard can help stave off cramps and provide a quick energy boost. But is there any science to back up these claims? Let’s dive into the evidence.

The what and why of mustard

In 2022, a viral video featured former Canadian hockey player Mark Letestu sucking down a mustard packet on the bench, and it’s a common go-to for athletes in obstacle course races. It’s not the only popular condiment, either—in 2023, Heinz unveiled their Run On Heinz campaign, guiding runners to locations where they could snag free Heinz ketchup packets. Made from mustard seeds mixed with liquid (often vinegar, wine, or water), salt, spices (such as turmeric, garlic and paprika) and herbs, this condiment packs a tasty punch.

Runners and other athletes turn to mustard for its potential to combat muscle cramps. The theory suggests that the acetic acid (a.k.a. vinegar) in mustard stimulates nerve receptors in the mouth, esophagus and stomach, signalling the brain to stop cramping. (This is the same ingredient in pickle juice, another popular anti-cramping remedy.) And mustard’s turmeric content, known for its anti-inflammatory properties, might help ease muscle soreness after a run.

A negligible source of…well, anything

The jury is still out on the effectiveness of those tiny yellow packets. Scientists debate the exact cause of muscle cramps, and most evidence supporting mustard is anecdotal. A 2022 study found that athletes consuming 30 packets of mustard post-exercise experienced no change in symptoms, even 60 minutes after eating it.

And while mustard can add a zesty kick to your meals, it’s not going to fuel a kick at the end of your race. With only three to five calories per package, the energy content is too low to power your runs, and you probably won’t see it at an aid station anytime soon.

The verdict

Hey, the hype might still be on to something—believing in a boost can actually give you one, even if it’s just mentally. It’s important to tune in to your unique caloric and hydration needs before, during and after your runs. And if mustard is your secret sauce on top, go ahead and squeeze it on with gusto.

"I am one of the favorites," claims Marileidy Paulino ahead of 400m

The Dominican sprinter Marileidy Paulino arrives at the Olympic Games as one of the leading contenders for the gold medal in the 400 meters. The 27-year-old athlete, who has already proven her worth with a notable career, also dreams of breaking the world record.

Paulino will make her debut on Monday, 5 August, in the first heat of the grand Parisian event. For now, her success stands her in good stead, having won two silver medals at Tokyo 2020: first in the 400m and then in the mixed 4x400m relay.

This achievement made her the first Dominican woman to secure a medal in athletics for her country.Her path to victory continued a year later at the World Championships held in Eugene, where she claimed gold in the mixed category after surpassing her idol, the American legend Allyson Felix, in the relay.

At the same tournament, she also earned a silver medal in the individual event, an accomplishment she surpassed by winning the gold medal at the 2023 World Championships held in Budapest.

In an interview with AFP, Paulino admitted that her experience in Tokyo made her more widely known: "The Marileidy who arrived in Tokyo wasn’t very well known. Now many people know me.

Winning a world title puts me in the spotlight among other athletes; I am one of the favourites."Paulino, who has a personal best of 48.76 seconds, feels in excellent shape for these Olympic Games. "I have prepared very well. Physically and mentally, I am more than ready. I just have to wait for the day," said the athlete.

Her goal is to break the 48-second barrier and win the Olympic gold. It is no surprise that Paulino is regarded as the best in the world, as she currently ranks first in the women’s 400m on the World Athletics ranking with 1479 points. 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Runing on the beach may be more beneficial for your fitness than you thought

Running in sand is tougher than running on the road, and may leave you sore afterward. That doesn’t mean you should avoid it, though; if you ease into it, running on the beach can improve your strength and stability and make you a better runner. Here’s how and why you should run on the beach on your next vacation.

Why run on the beach?

Boost your mood

Being outside in the sun with fresh air and a change of scenery can motivate you and act as a pick-me-up.

Get a high-intensity workout

Moving on a sandy surface requires extra effort (one-and-a-half-times the energy required on a firm surface) and engages the smaller stabilizer muscles that you don’t typically use in road running. This strengthens the muscles in your legs and feet, which can then provide more support for your joints during your hard-surface runs.

Improves performance

After working harder to overcome the “give” of the sand, the strength, power and balance skills you gain will make running on pavement feel easy. It’s also lower-impact, compared to your regular runs, allowing you to improve your cardiovascular fitness and carry out the motion of running while minimizing stress on your joints.

Cool off by swimming

If you aren’t already convinced to try out a beach run, here’s the cherry on top: you get to run straight into the water to cool off. Swimming after a run on a hot day is so underrated!

How to ease into it

Start short and slow

For the first few runs, aim for about 15 minutes at an easy pace, and slowly increase speed and time with each run thereafter. You are more susceptible to Achilles strains or ankle sprains on the uneven, shifting surface, so listen to your body and stop if you feel that something is off.

Run in shoes and at low tide

Especially when starting out, running in shoes will protect the bottoms of your feet and ease the transition to the malleable surface. Waiting until the tide is low will also allow you to run close to the water’s edge on the hard, compact sand, to minimize the amount that the sand shifts and sinks under your feet. Switch directions after a while, to ensure that both sides adjust to the slanted beach surface.

Protect yourself 

You probably won’t find any shade as you run along the water, so come prepared with a hat and sunscreen. You want to avoid sunburn, and being in direct sunlight will drain your energy more quickly than usual. Don’t forget to fuel well and drink electrolytes to speed up your recovery after your effective beach workout.

Tergat hopes Kenyans athletes will surpass Tokyo performance

The National Olympic Committee of Kenya (NOCK) president Paul Tergat has tipped Kenyan athletes to deliver when the 2024 Paris Olympic Games' track and field starts on Thursday.

Walk racer Samuel Gathimba will be first in line when he competes in the 20km walk at Trocadero Gardens, located at the foot of the Eiffel Tower.

It will be his second Olympics after debuting at Rio 2016, where he registered a 'Did Not Finish'.

"That (athletics) is where we always eat (sic)," said Tergat, a five-time world cross-country champion.

"We are looking forward to an exceptional performance. We have told them 'no pressure'. Just go out there and give your best."

Nock supported the athletes in training, giving Tergat the belief they have what it takes to surpass the ten medals Kenya won at Tokyo 2020 (four gold, four silver and two bronze).

"They (athletes) know they have been supported adequately, which is key," said the two-time Olympic 10,000m silver medalist— Atalanta 1996 and Sydney 2000.

"They want to make history for themselves, their families and the country in general."

Meanwhile, Tergat has called on Kenyans to rally behind the team.

"Wherever you are — Europe, Africa or elsewhere—let's all support our sportspersons. They are our ambassadors and best role models," he said.

Meanwhile, Nock are keen on extending the diversification programme after fielding two women athletes in judo and fencing for the first time.

German-born Kenyan Alexandra Ndolo competed in the Epee Individual Table competition, where she bowed out in the preliminary rounds after losing 13-12 to Ukranian Kryvytska Olena at the Grand Palais-Blue Piste.

Judoka Zeddy Cherotich will make her debut against Portugal's Patricia Sampao in a - 78kg Round of 32 match at the Champ-de-Mars Arena.

Paris 2024: Five reasons why Kenya might struggle to reclaim Naftali Temu's Olympic glory in 10,000m

Kenya is facing significant challenges in their quest to win Olympic gold in the 10,000m, a feat last achieved in 1968.

On Friday night, Kenya will have their first chance to bag a medal in Athletics when three of its athletes step onto the purple track at the Stade de France.

The hopes of a nation will follow Daniel Mateiko, Nicholas Kipkorir, and Bernard Kibet as they attempt to end a 56-year Olympic gold drought in the men's 10,000 meters, a title last won by Naftali Temu in 1968.

Despite their ambitions, several hurdles could hinder their quest for gold.

1. Stiff Competition from neighboring countries

The field for the men's 10,000m in Paris is formidable featuring athletes who have dominated recent major championships.

Reigning Olympic champion Selemon Barega of Ethiopia and world record holder Joshua Cheptegei from Uganda are prime contenders.

Both athletes have consistently shown that they can perform at their peak under the intense pressure of the Olympics and World Championships.

Cheptegei, in particular, has won the last three World finals in a row, showcasing his speed and strategic race management.

2. Limited success in recent years

While Kenya is renowned for its middle and long-distance runners, their success in the 10,000m at major international events has been limited in recent years.

The last Kenyan to win gold in this event at the World Championships was Charles Kamathi in 2001.

The more recent global stages have seen Kenyan athletes unable to break through the top ranks, often finishing outside the medal positions.

This historical context sets a precedent that may be tough to overcome, especially against more recently successful nations like Ethiopia and Uganda.

3. The pressure of a longstanding drought

The weight of a 56-year Olympic gold drought in the 10,000m can be a significant psychological burden.

The athletes are not just racing against their contemporaries but also against history.

The desire to end this long wait for gold can create immense pressure, which might affect their performance.

Handling this pressure while maintaining the focus and composure needed to win at the Olympic level is a daunting challenge that could hinder their prospects.

4. Tactical vulnerabilities

The dynamics of long-distance racing have evolved, with a significant emphasis on the tactical execution of the race.

Kenyan athletes have traditionally excelled in pace-driven races but have sometimes struggled in tactical scenarios where races are decided in the final laps.

The likes of Barega and Cheptegei have demonstrated exceptional ability to shift gears dramatically in the final stages of a race, a skill that has been pivotal in their victories.

Unless the Kenyan contenders have significantly improved their race tactics and finishing kicks, they may find themselves outmaneuvered in the crucial closing stages.

5. Training and preparation challenges

While the Kenyan team has trained intensively at high-altitude facilities, the transition to competition at lower altitudes can be challenging.

Adapting to the specific conditions of the track at Stade de France, coupled with the unpredictable Parisian weather, adds another layer of complexity to their preparation.

Effective adaptation is crucial and any missteps in acclimatization or strategy during training could impair their performance when it counts.

The wait is almost over. The men’s Olympic 1500 meters is almost upon us

The 1500 is always one of the crown jewels of the Olympic program, and the burgeoning rivalry between Olympic champion Jakob Ingebrigtsen of Norway and world champion Josh Kerr of Great Britain has sent anticipation levels through the roof in 2024. The last two global 1500-meter finals were unforgettable, and this year’s race is shaping up as an all-time classic after the two men have spent the last 12 months trading verbal barbs.

On the night of August 6 in the Stade de France, one of three things will happen:

1) Ingebrigtsen will win his second Olympic 1500-meter title at the age of 23, joining Seb Coe (1980, 1984) as the only man to repeat as champion.

2) Kerr will win gold, just as he did at last year’s World Championships, bringing Ingebrigtsen’s record in global 1500m finals to 0-4 since his triumph at the 2021 Olympics (with one being the 2022 World Indoors loss).

3) Someone else will win the title in one of the great Olympic upsets. Could it be 19-year-old phenom Niels Laros? Or perhaps two-time Olympic Trials champion Cole Hocker of the United States?

As long as the race isn’t marred by a fall — which has sadly become all too common in middle-distance races this year — it’s hard to envision a scenario in which this race is not totally awesome.

From Ancient Olympia to Paris 2024

Modern Olympic history is full of victories and defeats but along the way since the revival of the Olympics in 1896, we encountered geopolitics, a shift in women’s rights and the state of global affairs.

From Athens to Rio, in the last 125 years, the games have crossed five continents, added and removed events, resisted boycotts and were only canceled three times due to two World Wars.

In 1894, Pierre de Coubertin launched his plan to revive the Olympic Games, and in 1896 the first Games of the modern era were held in Athens

Origins of the Olympic Games

The history of the Games goes back around 3,000 years, to the Peloponnese in Ancient Greece. Sports contests organized at Olympia back then took place every four years and acquired the name Olympic Games.

The first written evidence of the official Games dates from 776 BC, when the Greeks began measuring time in Olympiads, or the duration between each edition of the Olympic Games.

The four-year interval between the Ancient Games editions was named an “Olympiad” and was used for dating purposes at the time: time was counted in Olympiads rather than years. They were held between August 6 and September 19 during a religious festival honoring Zeus.

The games were named after their location at Olympia, a sacred site located near the western coast of the Peloponnese peninsula in southern Greece.

The games included Chariot races – one of the oldest of Greek sports dated back to the Mycenean Period (1100 B.C) – consisting of 12 laps around a hippodrome (horse track) and 12 times in the opposite direction, with the length varying depending on where the event was held.

There was also kele (riders competing in horseback), footraces (running), wrestling, pentathlon – a five-event combination of long jump, running and wrestling – boxing, and lastly the pankration, which was a combined contest of boxing, wrestling and kicking.

Structure and Traditions of the Ancient Olympics

All free male Greek citizens were entitled to participate in the ancient Olympic Games, regardless of their social status. Orsippos, a general from Megara; Polymnistor, a shepherd; Diagoras, a member of a royal family from Rhodes; Alexander I, son of Amyndas and King of Macedonia; and Democritus, a philosopher, were all participants in the Games.

Married women were not allowed to participate in, or to watch, the ancient Olympic Games. However, unmarried women could attend the competition, and the priestess of Demeter, goddess of fertility, was given a privileged position next to the Stadium altar.

One of the things that is commonly argued about is the question of whether there were amateur athletes in the ancient Olympic games. Ancient Olympic athletes were neither amateur nor professional. The word athlete is a Greek word that means “one who competes for a prize” and is related to two Greek words, athlos meaning contest and athlon meaning prize.

Greek athletes competed for prizes at athletic festivals. Some of the prizes were symbolic, for instance the wreath of olive leaves at Olympia, and others were material prizes worth money, for instance bronze tripods, or amphoras filled with olive oil. There were also cash awards of 500 drachmai (considered to be a fortune) or getting an early pension plan by receiving a free meal every day.

The Significance of Competition

For the ancient Greeks, whose fiercely independent city-states were often at war with one another, athletic contests became a unifying, peacemaking force. During the Olympic games, all hostilities were suspended. City-states sent their best athletes to compete

Decline of the Ancient Olympics

After thousands of years of the Greeks and Romans gathering at the Olympia to celebrate the festival in honor of Zeus, in 393 AD, the Christian emperor Theodosius I forbade the celebration of pagan cults, which included the Games.

Nonetheless, the popularity of sports contests and cultural festivities continued in many Greek-influenced provinces of the Roman empire as late as the 6th century AD.

Following Theodosius’ order, pagan cults began to disappear, and the site of Olympia was abandoned. Earthquakes destroyed the structures and their ruins disappeared gradually under the earth and sand.

Revival of the Olympic Spirit

There were no longer any visible traces of the site. Thanks to the writings of ancient historians, the memory of the Games and their place in the Greek world was not totally forgotten. The Games were known to have existed, but the knowledge of their exact location had been lost.

In 1776, the English traveler Richard Chandler discovered the site of ancient Olympia. The principal research digs were carried out a hundred years later by German archaeologists.

Pierre de Coubertin in re-establishing the Olympics

Pierre de Coubertin is widely recognized as the founder of the modern Olympic Games and the International Olympic Committee. Although artefacts suggested that ancient Olympia was prosperous, Coubertin was not put off and in 1894 invited athletes and sports people alike to attend a sports conference where he suggested the revival of the Olympics.

It was then decided on 23 June 1894 that a modern Olympic game should be held every four years and that each game should take place in a different country. It was unanimously agreed that the first modern Olympic games should be held in Olympia Greece.

Pierre de Coubertin was instrumental in establishing many of the Olympic traditions that continue to this day – the five rings, the Olympic flag, the oath and motto. He produced many writings about sport and education – one of his most famous quotes is “The important thing in the Olympic Games is not winning but taking part. Just as in life, the aim is not to conquer but to struggle well.”

The Modern Olympic Games

The International Olympic Committee (IOC) was founded on the initiative of Pierre de Coubertin on 23 June 1894, during the Olympic Congress.

At first Pierre de Coubertin planned to discuss amateur sport during the congress, however, by the time the invitations for the delegates to gather at the Sorbonne University in Paris were being sent, he changed both the programme and the title of the congress.

The event, which was eventually called the “Congress on the Revival of the Olympic Games”, served as an opportunity for de Coubertin to present his proposal to revive the Olympic Games. And thus, the International Olympic Committee was founded.

The 1894 Sorbonne congress was attended by 79 participants from 12 countries and its Opening ceremony featured musical pieces, songs, and poems.                       

First Modern Olympics (1896)

The first celebration of the modern Olympic Games took place in its ancient birthplace - Greece. The Games attracted athletes from 14 nations, with the largest delegations coming from Greece, Germany, France and Great Britain.

Due to its historical significance, the Greek hosts wanted to win the marathon above all else. Spyridon Louis set off from the city of Marathon and took the lead four kilometres from the finish line and, to the joy of the 100,000 spectators, won the race by more than seven minutes.

Hungarian swimmer Alfréd Hajós won the 100m and the 1200m events. For the longer race, the swimmers were transported by boat out to sea and left to swim the required distance back to shore. Hajós later confessed that his “will to live completely overcame [his] desire to win”.

On 6 April 1896, the American James Connolly won the triple jump to become the first Olympic champion in more than 1,500 years. He also finished second in the high jump and third in the long jump.

Evolution of the Games

The 1900 Summer Games in Paris took place from 14th May to 28th October and were held alongside the Exposition Universelle International which was staged to celebrate the achievements of the past century – the diesel engine (running on peanut oil), escalators, talking films and the telegraphone (the first magnetic audio recorder) were first displayed there.

Held as part of the Paris World’s Fair, the 1900 Games span five months, with 20 events and 24 countries represented. Because events are so spread out, many athletes and officials don't even realize they are competing in the Olympics.

But the 1900 Games introduce several new sports, including rugby, golf, cricket and croquet (the only year croquet is played), as well as equestrian events, archery and soccer. Swimming races take place in the Seine River and five sports—tennis, polo, soccer, rowing and tug of war—include athletes from differing nations playing on the same teams.

It’s also the first-time women participate, with 22 competing (along with 975 men). American Alvin Kraenzlein shines during the Paris Games when he takes gold in four track and field events.

Notable Olympic Events and Milestones

The Olympic flame, a symbol of peace and unity, was first introduced at the Berlin Games in 1936. The torch relay, which carries the flame from Olympia, Greece, to the host city, has become a cherished tradition. This relay not only symbolizes the connection between ancient and modern Games but also promotes the spirit of the Olympics across various nations

The concept of the Olympic Village was first realized during the 1924 Paris Games. This innovation provided a communal living space for athletes, enhancing the experience and fostering hospitality among competitors from around the world. The Village has since become a staple of the Olympic experience, allowing athletes to live and interact together during the Games

The Cold War era saw significant political tensions affecting the Olympics, leading to boycotts of the 1980 Moscow Games by the United States and the 1984 Los Angeles Games by the Soviet Union and its allies. 

In response to various global challenges, including the COVID-19 pandemic, the Olympics have shown resilience by adapting their schedules and formats. The Tokyo 2020 Games were postponed to 2021, marking a significant moment in Olympic history as they navigated unprecedented circumstances while still aiming to uphold the Olympic spirit

A Symbol of Peace

As the world looks forward to future Olympic Games, including Paris 2024, we mustn’t forget that the Olympic Games have long served as a powerful symbol of peace, unity, and athletic excellence, transcending cultural and national boundaries. Their legacy is rooted in a philosophy that combines sport with education and cultural exchange, promoting values such as friendship, solidarity, and fair play.

Retired British track icon predicts the medal Eliud Kipchoge might win at Paris Olympic Games

The retired British star noted that Kipchoge might win a medal at the Olympics but it will definitely not be a gold medal.

Retired British long-distance Mo Farah has predicted the medal Eliud Kipchoge will win at the Paris Olympic Games, and it’s not a gold medal.

The four-time Olympic champion disclosed that the quality of the field is strong, hence making it difficult for Kipchoge to win his third successive Olympic marathon title.

Kipchoge won the title at the 2016 Rio Olympic Games and defended his title at the delayed 2020 Tokyo Olympic Games. The five-time Berlin Marathon champion looks to make history in Paris and win his third successive marathon title.

Farah explained that there are many youngsters in the race, admitting that the race will be a battle between Kenyans and Ethiopians, with a winner coming from either of the two countries. He added that Kipchoge might win a medal, but was not sure of the medal it would be, either the silver and bronze medal.

“Eliud Kipchoge…I think the marathon is going to be tough, honestly, there is a lot of Kenyans and youngsters. He could get a medal, but I think it’s going to come from the Kenyans or Ethiopian new guy to win that race,” Farah said in an interview with Olympics.com.

Kipchoge will be joined by Tokyo Marathon champion Benson Kipruto and the reigning London Marathon champion Alexander Mutiso.

The Ethiopian contingent will be led by legendary marathoner Kenenisa Bekele, who will be racing his final Olympic Games.

Sisay Lemma had also been selected in the team but was forced to withdraw due to an injury and he was replaced by Tamirat Tola, the 2022 world champion. Deresa Geleta completes the Ethiopian team.

The Kenyan and Ethiopian rivalry will once again be witnessed on the Olympic stage with the Ethiopians looking to reclaim their title after Kenya’s reign in two consecutive Olympic Games.

Olympics 2024: Men's triathlon postponed due to Seine water quality and may yet change to duathlon

Swimming in the triathlon at the Olympic Games is supposed to take place in the iconic River Seine, but the event has been plagued by concerns over the water quality, especially now after a rain swept start to Paris 2024; organisers have had to postpone the men's event to Wednesday.

The men's triathlon at the Olympic Games in Paris has been postponed due to water-quality levels in the River Seine.

The event had been set to take place on Tuesday morning, with the women's event to be held 24 hours later.

The decision has now been taken to move the men's race to Wednesday as well, but if it is not possible to use the Seine then the triathlons could be postponed further still, or become duathlons and lose the swimming element.

As it stands the men's event has been rescheduled to take place at 10.45am local time (9.45am BST) on Wednesday, after the women's race which is scheduled for 8am (7am BST).

A statement from World Triathlon said Friday remains a contingency day if one or both of the races are unable to go ahead.

"Tests carried out in the Seine today revealed water quality did not provide sufficient guarantees to allow the event to be held," World Triathlon said in a statement released on Tuesday morning.

"Despite the improvement in the water quality levels, the readings at some points of the swim course are still above the acceptable limits."

Training in the river had been cancelled over the weekend and again on Monday due to unsafe levels of pollution caused by the heavy rain that blighted the Olympic opening ceremony on Friday and initial outdoor events on Saturday.

Paris has a combined sewer system, meaning both wastewater and stormwater flow through the same pipes.

When there are periods of heavy rainfall, the pipes can reach capacity and this wastewater - including sewage - overflows into the River Seine instead of being sent to a treatment plant.

Open water swimming and triathlon events were due to take place in the Seine, more than 100 years after swimming in the river was banned in 1923.

Earlier this month, France's sports minister Amelie Oudea-Castera swam in the Seine alongside Paralympic triathlon champion Alexis Hanquinquant, who won gold in the men's PTS4 event at Tokyo 2020, to show people it was clean enough for the Olympic swimming events.

Paris mayor Anne Hidalgo also took a dip, joined by Paris 2024 chief Tony Estanguet, but there was no sign of President Emmanuel Macron who had suggested he would also take the plunge.

Hildago had originally planned to swim in the river in June but was forced to delay after tests indicated the presence of faecal matter 10 times higher than authorised limits.

Paris officials have spent €1.4bn in a bid to improve water quality ahead of the Games.

GB has strong medal contenders in the event. Britain's Alex Yee is one of the favourites for gold in the men's race while Beth Potter is the reigning women's world champion.

What happens if the swim can't go ahead?

Games organisers remain "hopeful" both triathlons can take place on Wednesday, though the event could be pushed further back to Friday or even changed outright to a duathlon (with the run and the cycle, but no swim) if it is still not possible to use the Seine.

Officials blamed extreme weather events for the issues. "We had meteorological events that were beyond our control," Aurelie Merle, executive director of sport competitions Paris 2024, said on Tuesday. "The whole world has seen as witness that it rained heavily in Paris [during the opening ceremony and on the first day of the Games]. The equivalent to July's rainfall fell in just 36 hours.

"The amount of water that has fallen on Friday and Saturday has been humungous so it's taken time for the river to get back to normal.

"We are quite hopeful because as you can see the weather conditions have been quite good.

"We are hopeful that we can organise these two competition events tomorrow."

E.coli in the river is of particular concern, and there is still a chance that further storms and rainfall could have a further impact on the water quality.

But Marisol Casado, the president of World Triathlon, said on Tuesday: "At this point we are quite confident that that will happen tomorrow.

"This is a part of adaptation to climate change we are facing. We are disappointed because we were not able to follow what was planned."

Losing the whole swim from the event is a drastic step but a distinct possibility. But Casado still considers it acceptable.

"I don't think this is unfair, it is just another situation of the competition," she said. "It's the same conditions for everyone."

IOC sport director Kit McConnell said: "It's not uncommon for changes to be made, particularly in outdoor sports.

"The conditions weren't right to put the athletes in the Seine today. There have been significant improvements regarding the Seine.

"We can't control the weather, the weather has had a significant impact."

How to follow the Olympics on Sky

Keep up to date with the action from the Paris 2024 Olympics across Sky Sports' digital platforms and Sky Sports News every day between now and Sunday August 11.

Alongside live news blogs and updates as records are broken and medals won on skysports.com and the Sky Sports app, Sky Sports News will also have dedicated reporters on the scene in Paris during the Games to gather the latest news both inside and outside the arenas in France as well as reaction to the big moments from medal winners, coaches, relatives and pundits.

Evans Chebet's message to Team Kenya to Paris Olympic Games as he predicts men's marathon performance

Evans Chebet has wished Kenya's Olympic team to the Paris Olympics as he made a bold prediction concerning the men's marathon performance on the Olympic stage.

Former Valencia Marathon champion Evans Chebet has wished Team Kenya luck as they fly the country’s flag high at the Paris 2024 Olympic Games.

Chebet is confident that the strong marathon team selected has the ability of winning a gold medal for Kenya, thanks to their resilience and pursuit for success.

The two-time Boston Marathon champion noted that he has raced against Eliud Kipchoge, Benson Kipruto and Alexander Mutiso in different races and disclosed that they are strong athletes who can deliver a gold medal for Kenya.

“When the team was selected, I was unbothered and didn’t complain because I had an injury. I feel like Eliud, Benson, and Mutiso will do well since they are strong. I have raced with them and I know they are strong athletes,” Chebet told Daily Sport.

“I pray that they embrace teamwork and I wish them all the best. They should bring us gold and I believe they have the ability to do well,” he added.

The 2022 New York City Marathon champion added that he suffered an injury before going for last year’s New York City Marathon, forcing him to withdraw from the race and take a step back from training.

As Kenya’s team for the marathon was being selected, Chebet was not in the best shape to be considered hence the snub.

The Kenyan marathoner added that the selected team is strong and will motivate him to impress when he makes his return to the New York City Marathon, hoping to reclaim his Olympic title.

“I got a stress fracture and last year, I had to pull out of the New York City Marathon last year. I had to take care of it and going to Boston earlier this year, I had an injury but I was happy. I have started training and gone back to the camp. I’m getting ready to go and race in New York and I want to stay healthy,” Chebet said.

“People kept asking me why I was not selected in the Olympics but I feel like that team is strong and as I go to the New York City Marathon, I will be motivated to do better because I know the marathon team in Paris will perform well,” he added.

Sprint to success with these tips from a pro

Four-time Olympic gold medalist Michael Johnson wants you to pick up the pace.

With the Paris Olympics well under way, running enthusiasts and athletes alike are looking for ways to elevate their game. Here to help is Michael Johnson, one of the most decorated sprinters of all time. As reported in Men’s Health, Johnson, a four-time Olympic gold medalist and eight-time world champion, offers his expert insights into running a fast 400m and preparing for an all-out sprint. His tips cater to the unique needs of every athlete, helping you tailor his advice to your own training.

Short, fast training is for everyone

If you’re used to moderate-pace runs, incorporating sprints can be a game-changer. “The more you sprint and become accustomed to sprinting, your body becomes more powerful and stronger,” says Johnson. This power not only reduces the risk of injury in less strenuous runs but also improves your overall running technique, making you faster and more efficient.

Tackling the 400m dash

Ready to hit the track? Johnson emphasizes the importance of easing into your sprint training. “Keep the volume of your sprinting light to start, allowing your body to progressively adapt,” he advises. Consistency is key—incorporating sprint work into your routine regularly is crucial. “You’re at higher risk of injury if you’re not sprinting often enough,” says Johnson, adding that sprint training should make up around 10 percent of your weekly workouts initially.

Good form is key

In sprinting, form is everything. Johnson stresses the importance of symmetry and efficiency in your movements. “If you go into a sprint session with poor form, it’s catastrophic,” he warns. Ensuring that your arm swing, stride and overall body positioning are balanced and efficient can make a significant difference in your performance.

Work on sustained speed

“The primary thing you’re training for as a 400-meter sprinter is sustaining speed for the longest period that you possibly can,” explains Johnson. This involves practicing running at a pace you can maintain throughout the race, rather than going all-out from the start. Johnson suggests a practice workout that involves running four rounds of 300 meres at 70 to 80 per cent of your max speed, with one-minute rests between rounds. This type of training builds the stamina needed to handle the final push during a race.

Race day tips

On race day, conserve your energy wisely. “The critical component to the 400-meter run is understanding that it’s an exercise in managing energy and speed around the entire sprint,” says Johnson. Focus on your mental game, as the ability to make quick, real-time decisions is essential for a successful race. You’ll be well on your way to smashing your 400-meter goals and elevation your overall running game.

Paris 2024 Olympics: Peres Jepchirchir makes audacious verdict on Kenya's podium chances in the women's marathon

Peres Jepchirchir has rated Kenya's chances in the women's marathon at the Paris 2024 Olympics as she prepares to represent the country alongside compatriots Sharon Lokedi and Hellen Obiri.

Peres Jepchirchir is chasing history at the Paris Olympic Games, where she intends to be the first woman to defend her Olympic marathon title.

Jepchirchir has been sharpening her talons with title defense on her mind and she believes in her training and abilities to achieve the rare feat.

The newly-crowned London Marathon champion also admitted that the Kenyan team is strong and should be downplayed. She disclosed that all of them have run on tough courses, just like the one in Paris and have managed to claim top honors.

For instance, Hellen Obiri is a two-time Boston Marathon champion while Lokedi won the 2022 New York City Marathon and finished second at the 2024 Boston marathon champion. Meanwhile, Jepchirchir has also won the Boston and New York City Marathons and she believes they can all impress at the Olympic Games.

“The course is not easy but I thank God for the Kenyan team that comprises I, Hellen Obiri and Sharon Lokedi. I have run the Boston Marathon and New York City Marathon and won,” Jepchirchir told Africa News.

“Obiri has won the Boston Marathon twice and Sharon won New York and was second in Boston. I believe in them and myself because all of us have run on tough courses and this will not be the first,” she added.

The trio has been impressive this season, with Jepchirchir breaking the women-only world record that has since been ratified at the London Marathon.

Obiri and Lokedi were in action at the Boston Marathon, where the former claimed the win as the latter took second-place in the hotly-contested race.

They all head to the Paris Olympic Games with the hope of making a mark and leaving a legacy with Jepchirchir having all the weight on her shoulders to make history.

Bix 7 Notebook: Samuelson, Keflezighi collect more Bix hardware

The four legendary runners who appeared at various Quad-City Times Bix 7 events this week all made it through the grand 50th-anniversary race just fine.

In fact, two of them came away with awards.

Joan Samuelson, who has won four Bix 7 women’s championships and 15 masters titles, was the winner of the women’s 65-69 age group and she did it in record time — 50 minutes, 47 seconds. She now holds the women’s course record in four age groups — 50-54, 55-59, 60-64 and 65-69.

Meanwhile, two-time Bix 7 champion Meb Keflezighi added the men’s 45-49 age group championship to his resume on Saturday.

Keflezighi said he wasn’t really sure he was going to push himself in the race, but with the crowd cheering and urging him on, he couldn’t help himself. He covered the course in 41:37.

At one point, Keflezighi encountered a man who told him he’d had dreams of running the race with him.

“Then he took off, but I caught up with him and said ‘Let’s make your dreams come true,’’’ Keflezighi said.

Bill Rodgers, who won the Bix in 1980 and 1981 and has run it every year since, finished Saturday's run in a time of 1:19:46.

Two-time Olympic medalist Frank Shorter, who like Rodgers is 76, did the two-mile Quick Bix. But he said he still had a great time, marveling at how many times little kids breezed past him along the way.

At one point, a mother with a small daughter who Shorter estimated to be 5 or 6, came up alongside him. The mom told the girl to just go ahead and take off if she wanted. She’d see her at the finish line. The girl turned on the jets and took off.

“You could almost see the vapor trail,’’ Shorter joked.

Age-group records: Samuelson wasn’t the only person to set a course record for their age group.

It also was accomplished by Lucas Hollingshead of Elkhart, Ind., in the men’s 15-under division (37:41) and Richard Kutzner of Clear Lake, Iowa, in the men’s 80-84 (1:04:10).

And for the first time, the Bix 7 had 85-over divisions so the winners there obviously established records. The winners were Dave Zimmer of Long Grove, Iowa, and Norma Mullins of Moline.

Another Hird win: The first runner across the finish line in the Prairie Farms Quick Bix was a familiar face.

Zach Hird, a former Alleman High School runner who now lives in Naperville, Ill., won the Bix 7’s two-mile alternative in a time of 9 minutes, 48 seconds.

Hird won the Gregg Newell Trophy as the top local finisher in the seven-mile race in both 2018 and 2019.

The first female finisher in the Quick Bix on Saturday was Jennifer Douglass of Assumption, Ill.

Unbreakable Glass: Bryan Glass knows his Bix history well. Already a five-time master's champion, Glass put his name in the same breath as one of the Bix legends with a strong race Saturday.

At the age of 50, Glass finished the seven miles in 38 minutes, 21 seconds, becoming just the second runner 50 or older to run the race in under 40 minutes. The first? Bill Rodgers.

Glass was only 11 seconds off the 50+ record set by Rodgers — who ran 38:10 back in 1998.

"It was my goal for the last year, knowing that I could do it, I knew I could. Now, I ran faster than I ever thought I could do today, but I think it was just God giving me the ability to be prepared today, and I went for it."

Glass has a long history of running. He was a state champ at Geneseo and went to Southern Illinois University Edwardsville. He's also a member of the Springfield Road Runners Club Hall of Fame.

This is another accolade Glass has to be proud of.

"It's emotional because you work so hard for so many years," Glass said. "I never thought I'd get to the point where I'd have a chance to put my name up with Bill Rodgers. Now I know he's above anything I would ever beat, but to know that I'm in that same class in some sense in my home area, makes me so proud."

A rare Bix triple: Credit to recent Bettendorf High School graduate Maya Williams for giving it her all during the 50th QCT Bix 7 week. The standout sprinter pulled off a rare double on Thursday, running two races in the Brady Street Sprints — winning the open women's race and anchoring the Bulldogs' relay team to the high school girls' title.

Just for good measure, she figured she would jump into Saturday's 7-miler. Making that decision Friday evening didn't give her much recovery time. She posted a 1:18.21 clocking on Saturday.

RRCA honors: The Bix 7 served as the national championship race for the Road Runners Club of America on Saturday, which meant a little additional hardware for some runners.

In addition to men’s champion Wesley Kiptoo and women’s champion Raechel Chebet, Samuelson was honored as the women’s 60-over champion and Glass as the men’s 50-over champ.

Other honorees were Artur Mueller of Davenport, men 40-over; Jess Hruska of Dubuque, women 40-over; Kate Maurer of Urbandale, Iowa, women 50-over; and Rick Torres of Elizabethtown, Ky., men 60-64.

Weather vane: Saturday's weather for the race was nearly perfect. At race time, it was 68 degrees with a manageable 81% humidity. It was just the 18th time in 50 events that the race started with a temperature under 70 degrees.

Making her mark: Paityn Noe, last year’s Bix 7 high school girls’ top finisher, came back this year and had another solid race.

The University of Arkansas freshman from Huxley, Iowa (Ballard High School), was the seventh women’s finisher, clocking a time of 38 minutes, 34 seconds, just 2:13 behind winner Rachael Chebet.

In May, she finished second in the SEC Championships 10,000-meter run, clocking a 33:57.35. She also finished fifth last fall in the SEC cross country meet, running 19:43.7 for the 6,000-meter race.

Enjoy the day: Maggie Montoya, who was the third female overall finisher in Saturday’s Bix 7, enjoyed her first run through the streets of Davenport with 16,586 other people.

“When you’re surrounded by this mass of people, it brings you back to racing a marathon and being around people,” she said after finishing in 37:13. “It was nice to be back in that atmosphere.

“… There’s something about being surrounded by so many people that really adds to the event. It was fun being back out on the roads again.”

13-minute start: How long does it take for 16,587 to cross the starting line? The group of runners dressed as Elvis Presley, who almost always bring up the rear of the pack, finally got to the starting line when the race was 13 minutes old.

52nd Wharf to Wharf goes down to the wire

The 52nd edition of the Wharf to Wharf road race lived up to its billing, and then some.

Fresno’s Evert Silva surged past four runners over the finishing downhill stretch into Capitola Village and edged Aidan Reed, of Helena, Montana, at the finish line in front of hundreds of cheering fans Sunday.

Silva and Reed both completed the scenic, 6-mile trek from Santa Cruz with chip elapsed times of 27 minutes, 3 seconds on a brisk morning under an overcast sky, perfect for running.

It was Silva’s first time competing in the race. The Oklahoma City University junior student-athlete said he was hoping to perform well in several races this summer to earn some money to help pay for bills. He earned a great payday.

The top male and female finishers each earned $4,000. Silva was also awarded an extra $1,000 for finishing as the top American runner.

“I’ve heard a lot about it,” Silva said. “I know it’s a competitive race, so I wanted to show up when I knew I was in good shape to compete with all the top-level athletes who come here.”

Evert Silva raises his arms in triumph as he is cheered by the crowd at the Capitola finish line after winning the 2024 Wharf to Wharf on Sunday. (Shmuel Thaler - Santa Cruz Sentinel)

Evert Silva, 24, of Fresno, takes a final look back over his shoulder on Sunday before crossing the Capitola finish line to win the men’s title at the 2024 Wharf to Wharf race. Second-place finisher Aidan Reed, second from right, and third-place finisher Matt Baxter finished shortly after Silva. (Shmuel Thaler - Santa Cruz Sentinel)

Women's winner Everlyn Kemboi smiles as she breaks the tape at the Wharf to Wharf on Sunday. (Shmuel Thaler - Santa Cruz Sentinel)

Oliver Chang, of Santa Cruz, exults as he crosses the Capitola finish line with a time of 29:16 to win the local men's title at the Wharf to Wharf race. (Shmuel Thaler - Santa Cruz Sentinel)

Runners, including men’s winner Evert Silva, wearing bib No. 13, get off to a fast start as the Wharf to Wharf begins Sunday morning on Beach Street in Santa Cruz. (Shmuel Thaler - Santa Cruz Sentinel)

Reid Buchanan is splashed by a cup of water that was errantly put in his way by the outstretched arm of a volunteer as the lead pack runs through the Harbor roundabout Sunday morning. (Shmuel Thaler - Santa Cruz Sentinel)Dominique Scott crosses the finish line in second place with a time of 30:33 on Sunday, four seconds behind women’s winner Everlyn Kemboi. (Shmuel Thaler - Santa Cruz Sentinel)

Matt Baxter, takes the lead on Beach Street at the start of Sunday’s Wharf to Wharf. Baxter led on-and-off for much of the race and finished in third. (Shmuel Thaler - Santa Cruz Sentinel)

Former Aptos High track standout Trent Nosky is cheered by the crowd as he finishes Sunday’s race with a time of 30:11. (Shmuel Thaler - Santa Cruz Sentinel)

Grace Barnett, of San Diego, crosses the finish line with a time of 31:21, just edging out Alice Wright, at left, for fifth place. (Shmuel Thaler - Santa Cruz Sentinel)

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Evert Silva raises his arms in triumph as he is cheered by the crowd at the Capitola finish line after winning the 2024 Wharf to Wharf on Sunday. (Shmuel Thaler - Santa Cruz Sentinel)

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Reed earned $3,000 for second place. Matt Baxter, a two-time national champion from New Zealand, took third in 27:05 and earned $2,000. Ali Abdilmana of Ethiopia took fourth in 27:16 and earned $1,000, and Arturs Medveds of Latvia rounded out the top five in 27:28.

Race organizers expected a competitive race, given the times previously run by athletes in the elite field, and it was a thriller to the final step.

While plenty of the participants in the 16,000-runner field trained for the heralded event — arguably the biggest sporting event held in Santa Cruz County each year — few trained with ferocity of Silva.

Silva usually tries to train in the morning to avoid the suffocating, triple-digit temperatures that are commonplace in the Central Valley during the summer, but he added plenty of afternoon sessions, too. His showing along the coast, with views of picturesque Monterey Bay, was quite literally a breeze.

“I try to run in the morning,” he said. “But every afternoon run it’s 110 (degrees), so I said, ‘A lot of people aren’t training in that, and if I could just do it every week something good is going to come out of it.’ I guess it was being able to run fast in 60-degree weather in Santa Cruz.”

The lead pack featured eight runners for much of the first five miles. The runners traded the lead throughout that stretch. Baxter led at the mile marker, and Kenya’s Shadrack Keter, the third-place finisher at the 2023 Wharf to Wharf, crossed the second mile balloon archway in front.

Kenya’s Peter Mwaniki Njeru moved from second into the lead at the third archway, but he dropped back to fourth place as the lead pack thinned to five runners. Reed jumped in front and led at the fourth- and fifth-mile markers.

All the while, Silva stayed in the hunt, patient and ready to pounce.

“The downhill was extremely steep,” said Silva, of the finishing stretch. “And I’m a sub-4 miler, so I knew I can sprint with anybody. Those guys ahead of me, to my knowledge, they’re not sub-4 milers, so I knew I had some speed. Thankfully, I was able to hold it off.”

It was his second win in as many days. He took first at the Miguel Reyes Elite 5K in Fresno on Saturday.

American Everlyn Kemboi, a Kenyan native who won the 2023 NCAA title in the 10K, earned her second win as a professional. She topped the women’s field in 30:29. She passed Dominique Scott, who has citizenship in both South Africa and the U.S., with 600 meters to go.

“I’m so happy to be here,” Kemboi said. “I love racing in California. I came here last year. I was fifth. That was my first professional race.”

She wanted to come back and improve her showing. Kemboi credited her training for an improved effort. She said she’s running with peace of mind, so much so that she was surprised how quickly the race ended.

“I trust my finish, but today I was feeling great,” Kemboi said. “I was like, ‘Oh, we’re almost at the end. I only have six to seven meters to go. What?!?! I’m feeling good.’ ”

Scott, who was teammates with Aptos native and 2024 Olympian Nikki Hiltz at University of Arkansas, took second in 30:33.

If Scott returns next. year, she’ll have some useful course knowledge to rely upon.

“The girl that won, she made a little surge past me,” Scott said. “I didn’t realize how aggressive the downhill was going to be and that once she was two steps in front of me, I wouldn’t be able to catch her because it’s that aggressive of a downhill. That was definitely a mistake on my behalf. I would’ve loved the win, but I’m also happy with my race today.”

Scott is enjoying the process of training to compete in the next Chicago Marathon.

“It’s a hard course, but a fun course,” said Scott, of the Wharf to Wharf. “It’s cool how the locals come out to support. It was a great day. … They’re aren’t many races this time of year where you can get a perfect morning race. It’s usually pretty hot for all road races during the summer. I really enjoyed the weather.”

Kayley Delay of Jacksonville Beach, Florida, finished in 30:52 to hold off Ethiopia’s Atsede Baysa (30:55) for third place. Grace Barnett of Pawleys Island, South Carolina, took fifth in 31:21.

Santa Cruz’s Oliver Chang (29:16) and Watsonville’s Daniela Salazar (34:38) earned top local honors.

Chang, who grew up in South Pasadena and competed for Pomona College, moved to the area two years ago and used his extra year of eligibility competing for NCAA Division III UC Santa Cruz’s cross country and track programs.

Sunday was Chang’s first competitive race since competing in the San Francisco Half Marathon a year ago to the day. He began training in earnest 10 weeks ago.

“I’m ecstatic,” he said. “I couldn’t be happier with how the day went.”

Sunnyvale’s Daniel Mendez, who purchased a home in Brentwood roughly two weeks ago, competed in the race for the first time and came away with a handsome payday. His bib number, 9948, was drawn in the Golden bib contest, which earned him $5,000. He had no idea of the significance of being awarded a golden bib at the outset of the race, but several runners informed him that he should stick around and attend the awards ceremony.

“This is insane,” he said.

Harvey Lewis races Badwater 135 for the 13th time in a row

This year’s edition of Badwater 135, dubbed the “world’s toughest foot race,” kicked off on Monday, plunging runners into the brutal extremes of California’s Death Valley. This year’s race featured the return of fan favorites, including Backyard Ultra world champion Harvey Lewis, a two-time Badwater winner making his 13th consecutive appearance, and fellow American Pete Kostelnick, also a two-time champion, who made a remarkable comeback after a severe car accident in Leadville. American Shaun Burke claimed the overall victory amidst the scorching heat, while Norwegian Line Caliskaner triumphed in the women’s category, finishing an impressive second overall.

The 135-mile (217km) race kicks off at the Badwater Basin, which, at 85 metres below sea level, is the lowest point in North America. This year’s race saw temperatures hitting a scorching 51 degrees Celsius. Runners who finish under the 48-hour mark earn the prestigious Badwater 135 belt buckle.

In 2023, Viktoria Brown of Whitby, Ont., was the only Canadian in the field of 100 runners and finished in 30:11:52 securing fourth among the women and claiming 13th place overall. This year’s race saw two Canadians joining the ranks—Frances Picard of Quebec, and Hannah Perry from Canmore, Alta.

Men’s race

Last year’s men’s champion, Simen Holvik of Norway, led for much of the race—in 2023, Holvik was second to U.S. runner Ashley Paulson, who finished first overall and took two hours off her own women’s course record. Burke, who received a late invite to the event in June, steadily closed the gap, eventually overtaking him before the 108-mile timing point. Holvik did not finish the race, leaving Burke unchallenged for the remainder.

Burke completed Badwater for the first time in 2023, when he was sixth overall and fourth among the men. Spanish runner Iván Penalba Lopez claimed the second men’s spot (third overall) in 28:06:34 in his third finish of the race, and Michael Ohler of Germany completed the men’s podium and third man (fourth overall) in 28:24:25. Kostelnick succeeded in finishing his come-back race, crossing the line in 35:28:55; Lewis followed in 36:41:22.

Picard, who was tackling the race for the first time, was still on course at the time of publication.

Top men

Shaun Burke (U.S.) 23:29:00 Iván Penalba Lopez of Alfafar (Spain) 28:06:34 Michael Ohler (Germany) 28:24:25

Women’s race

Caliskaner became the first Norwegian woman to complete the event, finishing second overall. An accomplished ultrarunner, in 2023 52-year-old Calinskaner won both the Berlin Wall Race (100 miles), and the Thames Path 100-miler. She maintained a narrow lead over Micah Morgan of the U.S. early on and added to her lead as the race progressed. Caliskaner finished in 27:36:27, over two hours ahead of Morgan, who finished in 29:11:28, second among the women and fifth overall.

Josephine Weeden of the U.S. rounded out the women’s podium in 33:26:37. Absent from this year’s race was American Ashley Paulson, who won the women’s race for the past two years and took the overall title last year. Alberta’s Perry was still on course at the time of publication but had passed through the 108-mile aid station in 29 hours and 51 minutes.

Top women

Line Caliskaner (Norway) 27:36:27 Micah Morgan (U.S.) 29:11:28 Josephine Weeden (U.S.) 33:26:37

A Lifetime Journey of Fueling Mistakes

It's helpful to know what your stomach can tolerate before a run—even that backfires sometimes.

During the 2023 New York City Marathon, Runner’s World set up shop in an empty storefront on West 57th Street with Adidas and hosted three days of inspiring talks, shakeout runs, and shoe demos.

Because of a last-minute cancellation by one guest speaker, I was called in to talk about nutrition. This was bound to be interesting. See, around the office, I’m known for doing things in unconventional or even questionable ways. I’ll go on long runs without any water or gels. At lunch, I’m more likely to grab McDonald’s or a gas station hoagie than a salad. Sometimes it works—sometimes it doesn’t. But I know the sage advice this magazine dispenses, even if I don’t heed it in my daily running life.

For the duration of the nutrition panel, I did as instructed. But purely for your entertainment, I offer a sampling of questionable fueling strategies and gastronomical gaffes that I have jotted down in my training log over the past couple of decades.

In case it’s not clear by now: You’re better off not following my example!

A new marathon PR! By nearly 5 minutes. Wasn’t sure what was going to happen today, really. I hadn’t slept well the last few nights. Plus, I ate a brisket sandwich for dinner and Pepto-Bismol for dessert last night.

10/15/2014 Seven Miles: 

Note to self: Buffalo chicken pizza is a no-go if running after work. Great run with G.H., but I had some stomach issues 2 miles from the end and had to jump into the bushes. Not fun. The run, however, was.

9/20/2009 Adirondack Marathon: 

One to forget. I was moving along well and was in second place overall for the first 22 miles. But had trouble keeping fluids down today and couldn’t keep it together when I got warm on the front half of the course. Maybe I shouldn’t eat a sausage sandwich at midnight before the race next year.

5/5/2017 Taco Mile: 

I spent $129 at Taco Bell today. Filled 2 Ikea bags. Eat a taco, run a lap, repeat. That was fun. I was slow. But it was still a lot of fun.

10/11/2021 Boston Marathon: 

Had lots of support out there. Frank gave me his mimosa at mile 18. 

5/20/2020 Seven Miles: 

Burping up the egg and pork roll sandwich I ate for lunch. Whoops.

6/16/2017 Beer Mile: 

Fourth lap, beer going down good, but I started laughing when Kit yakked. I nearly did myself, but spewed a mouthful of beer, earning myself a penalty lap. Damn.

12/2/2019 Four Miles: 

Got a late start to the day, but sneaked out for a lunch run. A good snowfall. Stopped at Burger King on my way back home. 2 for $6 Whoppers. Yay.

2/4/2024 19 Miles Long Run: 

Felt hungry when I ran past a 7-11, so I stopped in for a donut (and Gatorade).

11/10/2017 Five Miles: 

Ate a chicken Caesar wrap too late in the day. Vomited a little on the Brooklyn Bridge and nearly pooped my tights. Oof. 

12/21/2015 Seven Miles: 

We went to Joe’s Shanghai for a work holiday lunch. 1:30 reservation means I burped up dumplings for 7 miles after work. Not fun.

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

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

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

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

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

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

❌ Wrong Way: Gulping water during a race

✅ Right Way: Sip as you run

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Even in an Olympics year, elite fields are deep for Wharf to Wharf road race Sunday

The 52nd Wharf to Wharf race takes place Sunday, and 16,000 runners will make the annual 6-mile trek from Santa Cruz to Capitola. This time, they'll do so in an Olympic year.

Supportive fans who position themselves along the course route will not only be treated to an up-close view of a blazing quick elite field, and plenty of recreational runners, some of them costumed, they'll also get to take in the traditional array of musical groups that line the course.

Some of the world's best middle distance and distance runners are in Paris for the 2024 Summer Games, but Dayne Gradone, the Wharf to Wharf's elite athlete coordinator, believes the celebrated local race drew a heck of a field.

"On the whole, the fields are solid," said Gradone, of the elite entries for men and women. "There may be less pop at the front, but they're deep fields."

There are plenty of registered athletes whose résumés include 28-minute finishes in the 10K and 13:20 marks in the 5K.

One of the top runners in the field is Peter Njeru.  Earlier in the year he clocked a 27:52 10k.  He was just a 34 minute 10k runner before he joined the KATA (Kenyan  Athletics Training Academy in Thika) training camp in 2020.  Second photo is Peter having lunch with KATA's founder/director Bob Anderson going on his plans for the Race.  Bob recently opened his second KATA location in Portugal. 

As usual, runners will have plenty of incentive to finish in the top four. The top male and female finishers will each receive $4,000. Second pays $3,000, third garners $2,000, and fourth pays $1,000. The top American runner will also receive $1,000.

The women's field is headlined by Dom Scott and Atsede Baysa.

Scott is a two-time Olympian, five-time NCAA champion and two-time national champ. She has dual citizenship (South Africa and U.S.) and is eligible for the top American runner prize.

Ethiopia's Baysa has won three major marathons, claiming the Boston title in 2016, and Chicago title in 2010 and '12.

"The women's field is incredibly deep," Gradone said. "A lot of women have run in the low 15 minutes in the 5K. Those are some serious times."

Gradone is alluding to talents like Bahrain's Bontu Edao Rebitu, and Americans Kayley Delay, Katie Izzo, Grace Barnett, and Paige Wood. Australia's Clare O'Brien isn't far off, and Great Britain's Alice Wright could also be in the mix.

American Everlyn Kemboi, the 2023 NCAA champ in the 10K, was added to the field this week.

Top female locals include Santa Cruz's Amy Schnittger, an Aptos High and Chico State University alumna, and Mari Friedman, a Santa Cruz High and Oregon State University alumna.

Kenya's Shadrack Keter, the third place finisher at the Wharf to Wharf last year, is one of the favorites in the men's field, as are New Zealand's Matt Baxter, a two-time national champion, Kenya's Peter Mwaniki Njeru, Ethiopia's Ali Abdilmana, and Zimbabwe's Bradely Makuvire.

A strong American contingent includes Reid Buchanan, a silver medalist in the 10,000 at the 2019 Pan American Games, Noah Droddy, Sidney Gidabuday, Aidan Reed, Patrick Smyth, Zac Hine and Evert Silva.

Top local males include St. Francis High alum Julian Vargas, who took fifth at the 2024 3C2A State Championships in the 10,000 for Hartnell College, and Aptos native Jack Rose, who took 54th out of 26,469 runners at the 128th Boston Marathon in April.

Vargas (29:28) took ninth at the 2023 Wharf to Wharf and Rose (30:49) took 33rd.

Soi eyes Bogota Half Marathon course record on Sunday

The 2008 Olympic 5,000m bronze medalist Edwin Soi will on Sunday attempt Geoffrey Mutai's Bogota Half Marathon 1:02:20 course record.

Mutai, a two-time New York Marathon champion set the time at the 2011 edition followed by Ethiopia’s Deriba Mergat (1:04:49) and Wilson Chebet (1:04:57).

Soi believes the competitive field and favorable weather conditions make the record within reach.

“I believe the competitive field assembled this year and favorable weather make it possible to go for the record,” Soi remarked.

He will be joined by compatriots Philemon Kiplimo, the 2022 Prague Half Marathon champion, Cali 10km Road race champion Ezra Tanui and Yangzhou Half Marathon champion Edward Koonyo.

The Kenyans will face stiff competition from Venice Marathon champion Solomon Mutai of Uganda, 2023 Belgrade Marathon champion Chakib Lachgar of Spain and 2022 Hannover Marathon champion Hendrik Pfeiffer of Germany.

“I did not do so well in the race last year. With my preparations this year, I am confident about running well and achieving my target,” added Soi.

He clocked 1:04:55 for third place, trailing Tanui (1:04:50) and Morocco’s Omar Chitachen (1:03:50).

“I have run here three times, winning once. I want to add another win this year,” he revealed.

Soi claimed his first title in 2022 in 1:05:27, ahead of Uganda’s Andrew Kwemoi (1:05:29) and Daniel Muindi (1:06:45).

Napoli City Half Marathon champion Angela Tanui will seek to reclaim her crown in the women's edition.

“I was not 100 per cent ready last year. My preparations before the race were not good either,” Tanui noted.

Tanui placed fifth in 1:16:31 in a race she was bested by Daisy Kimeli (1:15:12), Ethiopia’s Anchialem Haymanot (1:15:34) and Colombia’s Angie Orjuela (1:15:40).

She won the title in 2022 in 1:13:29 with Veronicah Wanjiru (1:15:26) and Ecuador’s Rosa Chacha (1:16:43) trailing.

“I am ready this year. My preparations have been good,” she said.

Tanui will face defending champion Kimeli and the Ethiopian duo of Aberu Ayana, the Lisbon Marathon champion, and Frankfurt Marathon champion Buzunesh Getachew.